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If you want to figure out the secret to soldiering through the keto flu and keeping your sanity intact, you’ve got to understand how the diet affects your kidneys. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names). In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr.

By reducing the carbohydrate intake in a ketogenic diet, your body starts burning fat, a metabolic state known as ketosis (4). 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).

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Or better yet, you can take keto-friendly protein powders to juice yourself up just before a workout. 13 But it seems getting even 4700mg every day from dietary sources can be daunting. If you’ve already heard about some of the side-effects that come with this special diet and are starting to freak out, don’t panic. If this happens, you can try an MCT powder which is easier to digest, such as Perfect Keto’s MCT Powder.

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Its functions range from immune health to cell growth and strong bones. My plan for 2019 is do OTF 4-5 x per month, run or cycle a day a week. One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10).

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All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names). Electrolyte supplements containing sodium, potassium and magnesium are available as well. Electrolytes Transitioning your body's preferred fuel sources from carbohydrates to fat can be tough. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet. "Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. "The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it." No matter what your diet has been before now, keto will be a big change. Once your body starts ketogenesis, the liver and gallbladder begin to release the stored fats that your body has piled up. Like I said though, I'm only one person, so I'm gonna leave this up as a sticky for a bit to gather some thoughts from all of you guys before I act upon any of the ideas rattling around in my brain! Try to find a blend that contains calcium, sodium, magnesium, and potassium. If you're going to take a magnesium supplement, look for magnesium aspartate, magnesium citrate, magnesium lactate, or magnesium chloride, which have better bioavailability (i.e., a higher percentage is able to be absorbed) than the more common magnesium oxide. 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. This is NOT a very common adverse effect and is always temporary. These nucleic acids help with cellular repair and regeneration, which allows for more efficient energy transport between your cells (1). Temporary Hair Loss (?) Some people say they experience some hair loss the first weeks of the keto. I pass it every single day and never really think anything of it. Because, you never know when you take something that could react in your system. Where to Buy: Any health food store or grocery store will carry electrolyte supplements. Since keto should be combined with a challenging workout regimen, taking a supplement to increase weight loss, muscle endurance, and strength building is a great idea! ​8.