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Similar to the other keto diet side-effects we’ve mentioned, drinking lots of water and eating things that have sodium can help prevent cramps and reduce mineral loss. However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet. Keto Bad Breath Another common side-effect of the keto diet is bad breath. He is researching and expanding his knowledge about the ketogenic diet. To make Golden Milk, all you need is full fat coconut milk, ginger, coconut oil, cinnamon, turmeric, and a zero calorie natural sweetener, such as stevia.

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). It has also been used to help you relax and prevent kidney stones. A sprinkle of black pepper is also said to help with turmeric absorption. If you’re the kind of person that struggles to stick to a diet or eat a lot throughout the day, MCT oils are the perfect keto supplement (6). Temporary Hair Loss (?) Some people say they experience some hair loss the first weeks of the keto. Like the kind of tired when you're so exhausted you have to use your left arm to lift your right arm.

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Coconut Oil Or MCT Oil Believe it or not, these aren't the same thing—not exactly, anyway. Roasted dandelion isn’t the most delicious herb on the planet, but adding a squeeze of lemon can help neutralize the bitter taste and further promote digestion. Summary MCT oil is a type of rapidly digested fat that can be used to help ketogenic dieters boost fat intake and stay in ketosis. Its functions range from immune health to cell growth and strong bones. Supplements to Boost Athletic Performance Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength (23, 24).

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Although constipation is a common complication of the ketogenic diet, it is easily treatable. So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases (10). If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. But partially because those are unnecessary calories that you don’t need.

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We recommend this only for serious ketoers, and you should have a talk with a medical professional first. But just knowing there are cookies that I can't eat makes me feel a little cheated.  (Though These Low-Carb Keto Desserts Help With That.) Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. 3 IF YOUR KIDNEYS ARE UNHEALTHY your ability to excrete excess potassium may be impaired putting you at GREATER RISK for hyperkalemia (too much potassium in your blood). Glutamine Are you an extreme keto dieter who wants to give it their all in the gym? Now, we do recommend avoiding highly processed vegetable oils and dairy products whenever possible. While supplements aren’t 100 percent necessary on the keto diet, certain keto supplements can maximize your results by accelerating weight and fat loss and boosting your energy levels. All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names). But with all the sugar it contains i know its not keto friendly so im looking for an alternative. I've realized that the only real gripe I have with the keto diet is that there are so many healthy, nutritious foods that you can't eat while on it. (Maybe that's why experts say you should give up restrictive diets once and for all.) Carrots? Digestive Enzyme Blends Keto is great, but it’s not always great on the digestive tract. But just knowing there are cookies that I can't eat makes me feel a little cheated.  (Though These Low-Carb Keto Desserts Help With That.) Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. Coconut oil, you've probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content. It isn’t necessary and doesn’t have major health benefits, but it can help you achieve much better results with each workout (hey, you’re doing keto to look good, right?). This type of magnesium is bound to an amino acid called glycine that has been shown to help you sleep (30). Where to Buy: Any health food store or grocery store will carry electrolyte supplements.