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Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). Dehydration is quite common among people who begin with the ketogenic diet and is also related to other side-effects. The clinical trial data on potassium chloride, together with the epidemiology supporting the safety of larger amounts of potassium from fruits and vegetables, indicate that this nutrient has a wide margin of safety.

Research shows that l-glutamine helps combat oxidative damage that makes your muscles sore and adds days to your recovery time (21). But I love the journey I took because it helped me learn how to meal prep, budget, and take control of my own body. If constipation continues, consider magnesium citrate supplement or probiotics (9). In other words, are bodybuilding and keto compatible? All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names).

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Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12). Make them a regular part of your keto diet, but don't to be afraid to supplement if you need to. If you have absolutely no idea what we’re talking about, don’t worry, we’ll explain. Where to Buy: Any health food store or grocery store will carry electrolyte supplements. Decreased Physical Performance A relatively common but short-term effect of the keto diets is the decreased physical performance.

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Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12). Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant (14).

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In fact, many people experience a better and healthier hair and nails growth on keto. All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names). That has significant human health impacts over the long term such as bone loss and increased risk of chronic diseases. “Hundreds of studies suggest that diets rich in whole plant foods are linked with significantly lower levels of diseases like osteoporosis, Alzheimer’s disease, heart disease, cancer, and type 2 diabetes,” Palmer said. “So, do people want to risk their long-term health just to lose weight more quickly?” Is the keto diet for everyone? Assuming that ketone supplements do work identically to natural ketones, taking them long-term could have similar health effects. So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood. Bone Broth We consider bone broth a functional food because it’s concentrated in so many beneficial nutrients, such as collagen, gelatin, glycine, and potassium. Where to Buy: Any health food store or grocery store will carry electrolyte supplements.