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Constipation This is another one of the most common ketogenic diet side-effects and is usually a combination of dehydration, sodium loss, overeating of dairy or nuts, or even possibly magnesium imbalances. November 24, 2016 • 46 min read Ketogenic Diet: Your Complete Meal Plan and Supplement Guide Jumping into the ketogenic diet without a rock-solid plan will set you up for failure.

Vitamin D This is another nutrient many of us are deficient in, especially during the winter months. If you find this article useful, feel free to share it with your friends or save this post by pinning this picture below to your Pinterest board for later reference. They are also a great way to stay in ketosis and prevent heart disease. Rahnama, a bariatric and internal medicine doctor based in California. “Once the withdrawal and flu-like symptoms have passed, and the dieter has adapted to the lower-carb lifestyle, the libido will most likely reset and potentially be better than prior as a result of weight loss from the diet,” she said. However, there are also ways to get them easily from external sources. Our favorite choice when it comes to MCT oil is definitely Onnit.

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And, that means you have to try out Kara Keto Burn Pills to see how they work for you! We encourage you to try a keto-friendly pre-workout that will help give you the energy you need to get through your workout without crashing. ​Whenever you need an extra boost, a keto-friendly pre-workout can help. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless.

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What’s more, many supplements can improve the nutritional value of a ketogenic diet plan and even enhance athletic performance. Increasing your intake of potassium- and magnesium-rich foods can counteract losses of these important minerals, too.

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As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs. The problem is that it’s not always easy to get everything you need from diet alone. The only problem is that there are too many to choose from (and not all are good for different keto'ers). Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Sorry for the wall of text, but if you're taking a potassium supplement or thinking of taking one I think you'll find this interesting and beneficial. It’s favored by athletes, bodybuilders, and keto dieters who are looking to increase endurance during high intensity activity and build lean muscle mass (14). Where to get your sodium: Adding more salt to your food should give you the extra sodium you need, because table salt is about 40% sodium.