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Coconut oil is by far the richest natural source of MCTs — however, taking a fractionated MCT supplement, such as MCT oil or MCT Oil Powder, offers a more concentrated dose of MCTs. If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy.

Axe assured me from the beginning that I'd be able to stick to my usual kind of workouts, and I'm happy to report that I can keep up with my favorite boxing and cycling classes without feeling dead halfway through. Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels. Taking a fish oil supplement on the keto diet is an easy way to maintain a healthy omega–3 to omega–6 ratio. It’s the main agent that spurs on fat consumption, meaning it increases the amount of fat available to be turned into energy. 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.

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Selenium-deficiency A rather rare reported complication of the ketogenic diet is the selenium-deficiency and its related cardiomyopathy (40, 41). Glutamine is a must-have supplement in your diet. Acetyl-L carnitine is more of a general health supplement that has shown to have positive effects on the brain (24). An adequate daily intake of vitamin K is 120 micrograms for adult men and 90 micrograms for adult women (16, 17, 18, 19). Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why?

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A high quality chlorella supplement will be made from pulverized chlorella and batch tested for heavy metal contamination. Turmeric Ah, turmeric: the famous anti-inflammatory spice, and one of the latest food trends. If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach Avocado Swiss chard Pumpkin seeds Mackerel Summary Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. Not experienced in this sort of thing, so should I try to add a meal, or bigger meals? Rather than simply resigning yourself to sluggishly functioning the first few days of the ketogenic diet, consider slightly raising your caffeine intake, either through another cup of coffee or a caffeinated supplement like a pre-workout or fat-burner.

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Yes, we are currently offering a 30-day free trial. Being made from exogenous ketones, Perfect Keto provides the same benefits that endogenous ketones naturally offer your body: long-lasting energy, improved cognitive function, athletic performance, mental focus, fat burning, and accelerated weight loss. And then, consider adding a greens supplement as well. It also turns these fats into ketones in addition to the fats that you are already eating from your diet to turn you into a fat-burning (not storing) machine. Since most sports drinks contain high fructose corn syrup or sucrose, even a few sips could throw you out of a fat burning state. However, it's important to NEVER overlook the power of exercise and of course sticking to a proper routine to get the most optimized results. When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants.