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You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. These three supplement staples can help you make it through the dreaded "induction flu" that many experience during the early days of ketogenic diet, and help you and come out stronger and leaner on the other side! Magnesium Magnesium is a mineral that boosts energy, regulates blood sugar levels and supports your immune system (1).

Therefore, you should be careful of your drinks consumption. Axe assured me that even vegetarians could pull off a keto diet if they planned well enough. (Vegans can, too.) That said, he's a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (These Are the Other Things Vegetarians Need to Be Aware of Before Going Keto.) Still, I enjoy cooking and I plan my meals on the regular anyway.

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If you're accustomed to a protein intake well over your body weight—let alone your lean body mass—you may be skeptical about a diet that demands you reduce protein intake by as much as half. As ketogenic diet is traditionally initiated with a period of fasting and fluid restriction, dehydration is a logical adverse effect (10). Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board. Saying that electrolytes [1] are important for our bodies is an understatement. No, this isn't a replacement for a well-balanced diet, but plenty of hard-training athletes swear by them for a reason. Gastrointestinal (GI) intolerance In the ketogenic diet, the human body is forced to replace sugar-which is usually the energy source- with fat, thus it could cause fat intolerance or a general gastrointestinal intolerance.

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Luckily, many people have already gone where you're going and have come up with some tricks to make the transition to ketosis easier for you. "You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are a great way to increase fat consumption without going over on protein. A quick note: If you’re not familiar with what exogenous ketones are, have a look through our article on What are Exogenous Ketones and Should You Take them?

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Vitamin D is essential in controlling the calcium equilibrium in your body. There's a lot of info out there about how to supplement potassium, but I wanted to focus on whether it's safe to do so and, if so, how much to supplement it. Without magnesium, these reactions couldn’t take place. A keto diet meal plan represents a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution. A keto diet meal plan represents a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution. The product that stands out the most is BPI Sports ISO HD. At first I had thought, hey, they've got to make a potassium supplement, right? Most people (especially when doing keto) don’t get enough of them (1).  During keto, you’re going to take in more omega-6 fatty acids (2) that are known to promote inflammation. If you don’t spend much time outdoors, taking a vitamin D3 supplement each day will help you meet your daily vitamin D requirements. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. 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.