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Moreover, studies have also shown no negative effect of ketogenic diets on strength performance and even increase performance in endurance sports (14, 15). Heart Palpitations You might notice a slight increase in heart rate in the first few weeks of eating a lower amount of carbs. Sometimes, a pure fat source, such as MCT oil, is a superior way to get calories, either as a straight supplement or mixed into a shake or your coffee. If on the contrary, you are either not losing or gaining, either adjust calories, macronutrients or training.

Our favorite choice when it comes to MCT oil is definitely Onnit. When you're in the early stages of your transition to ketosis the fats you consume won't be utilized by the body for energy right away. Main Benefits of Taking MCT Oil on the Keto Diet: Long-lasting energy, high fat content.

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Beta-alanine: Supplementing with the amino acid beta-alanine may help prevent fatigue and muscle burnout when following a ketogenic diet (31, 32). In fact, about 30 percent of the protein in your body is in the form of collagen, yet so many people are deficient in it. Electrolyte supplements containing sodium, potassium and magnesium are available as well.

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In case the cramps continue, you can also try magnesium supplements (12). #5. This is not a symptom to worry about as it occurs frequently in the first days of the keto diet. Also, when experimenting, take care to not over do it since the new type of supplement may be more efficiently absorbed by your body. We partner with third party advertisers, who may use tracking technologies to collect information about your activity on sites and applications across devices, both on our sites and across the Internet. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of.

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Acetyl-L carnitine is more of a general health supplement that has shown to have positive effects on the brain (24). A lot of people do not meet their daily magnesium needs, regardless of whether they are doing a ketogenic /low-carb diet or not. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. We recommend this only for serious ketoers, and you should have a talk with a medical professional first.