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While the libido warning got a lot of notoriety in the media, actual research confirming this side effect was hard to come by. “Overall, ketogenic research is limited,” said Stephanie McKercher, a Colorado-based registered dietitian and recipe developer at The Grateful Grazer. “We need more studies to fully understand all of the potential adverse effects of this diet.” She pointed out that the diet was originally developed for a medical purpose to aid people with epilepsy. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. When you don’t have adequate amounts of collagen available, your skin becomes thin and dry, your nails appear brittle, your bones become frail, and your muscles don’t grow the way they’re supposed to. With no carbs, alternative sweeteners, sugar, or anything that can increase your carb intake, it is proven to be in a league of its own. However, more research is needed to establish the effectiveness of these supplements.

Magnesium Magnesium (10) is another key electrolyte that keto'ers struggle to get enough of (11). You need vitamin D for calcium absorption, muscle function, and immunity. Since most sports drinks contain high fructose corn syrup or sucrose, even a few sips could throw you out of a fat burning state. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks. While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks.

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Well, you won’t know until you try out, so don’t wait! For your first month or so, be restrained but not unduly strict. However, it's important to NEVER overlook the power of exercise and of course sticking to a proper routine to get the most optimized results.

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As you cut back on carbs, your kidneys do a 180: instead of retaining water and sodium [2], they begin to get rid of it as fast as possible to maintain homeostasis (blood volume will shrink to compensate for lack of sodium). This means that you might experience: Headaches Lethargy Lack of motivation Brain fog or confusion Irritability Although these symptoms typically go away completely within a few days, they are also completely avoidable if you stay very hydrated and increase your sodium intake. The darker it is (light pink up to a purple color) the more it is in your urine. When compared to some other forms of magnesium, magnesium chelate was found to be highly absorbable, but not as good as magnesium citrate.

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If you don’t spend much time outdoors, taking a vitamin D3 supplement each day will help you meet your daily vitamin D requirements. Get ready for the keto flu Most people already know about the keto flu, which can happen when you start the diet. Keto therapy or nutritional ketosis is paving the way for more natural solutions, and it's a good thing that scientists have created these exogenous ketone supplements that help us induce more ketones in our body. Keto is not just a low-carb diet, it's a HIGH-fat diet, too. These foods don’t belong to the ketogenic diet food list, which means that you run the risk of a magnesium deficiency unless you make some dietary changes to incorporate more keto-friendly magnesium-rich foods in your diet. While supplements aren’t 100 percent necessary on the keto diet, certain keto supplements can maximize your results by accelerating weight and fat loss and boosting your energy levels. Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!).