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Many dieters take them to increase their margin for error and jump into a ketotic state faster. 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. Weight loss can often confuse the data in the short term. Drinking bone broth every day can help you fight those pesky keto flu symptoms when you’re first starting out on the diet, thanks to its high electrolyte, vitamin, and mineral content. Keto is not just a low-carb diet, it's a HIGH-fat diet, too.

Be realistic about your expectations of the results produced. While the libido warning got a lot of notoriety in the media, actual research confirming this side effect was hard to come by. “Overall, ketogenic research is limited,” said Stephanie McKercher, a Colorado-based registered dietitian and recipe developer at The Grateful Grazer. “We need more studies to fully understand all of the potential adverse effects of this diet.” She pointed out that the diet was originally developed for a medical purpose to aid people with epilepsy. Adding pure MCTs throughout your day can help you make the transition smoothly, while also providing steady energy. When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants. Nonetheless, as every diet, it is also correlated with some side effects, with the most common ones being keto flu, bad breath, stomach issues, hypoglycemia, and dehydration, all of which can be easily be prevented or treated with dietary supplements or medication. Glutamine is a must-have supplement in your diet.

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Our bodies naturally produce creatine, but as we age our creatine production declines. My intention isn't to give a specific recommendation, but to give you some information to help you inform your own decisions, and obviously I recommend consulting with a medical professional. If you’re using l-glutamine to help you recover from exercise, then you may want to add a powdered supplement to your post-workout recovery meal or drink.

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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? This is because chlorella contains a nutrient called Chlorella Growth Factor, which contains the nucleic acids RNA and DNA. 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.

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These nucleic acids help with cellular repair and regeneration, which allows for more efficient energy transport between your cells (1). The only problem is that there are too many to choose from (and not all are good for different keto'ers). With a slick marketing campaign and a feature on Shark Tark, this keto product has definitely became a sensation amongst keto dieters. There’s no substitute for hard work, but taking exogenous ketone supplements can help you reach ketosis quicker and stay there longer. Examples include magnesium aspartate and arginate. Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium. They help you feel better and maximize your results on keto, which means that you’ll have better fat loss results and increased energy. Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood (12). Some supplements can make the transition to this way of eating easier and help reduce symptoms of the keto flu. There are few natural sources (15) of it (our bodies get it mostly from sunlight and a few select foods), so taking a supplement in general is a good idea whether you are on keto or not. ​6. This vitamin is not only recommended as a keto supplement, but a supplement for most people to take, especially those who live in colder climates or don’t spend much time outdoors (21). He is researching and expanding his knowledge about the ketogenic diet.