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Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium. It also helps to make sure you're eating enough healthy fats.  2. Without these foods, people on the diet can miss out on fiber, certain vitamins, minerals, and phytochemicals that only come in these foods. And then, consider adding a greens supplement as well.

Chromium and ALA Chromium and alpha lipoic acid (ALA) work in tandem to help metabolize glucose in the blood. Celebrities name drop the keto diet all the time.

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You can also use a complete or partial salt substitute, such as Nu Salt or Lo Salt, which contain potassium instead of sodium. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. If you find that any claim made is inaccurate, out-of-date, or otherwise questionable, please reach out at [email protected] The content on Perfect Keto is not intended to substitute medical advice, diagnosis, and/or medical treatment from a qualified physician or healthcare provider. While you don’t want to take too much magnesium because it has a laxative effect on the body and this can cause further deficiencies, it’s important to get what you need.

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Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Day 11: The women at the salad shop accidentally put bread in my bag even though I said no bread. You can find much more information about your privacy choices in our privacy policy. Note: Some people may experience digestive symptoms from MCT oil.

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Carbs are a LIMIT; you need to stay below 30g (NET) to maintain ketosis. Symptoms of the keto flu linked to low electrolytes include fatigue, dizziness, muscle cramps, headaches, and nausea. Although constipation is a common complication of the ketogenic diet, it is easily treatable. 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). Here are my progress pics, hopefully the links work; I'm not good at Reddit. You can add MCT oil to your favorite shakes and smoothies, and your keto beverages such as coffee and herbal tea. When compared to some other forms of magnesium, magnesium chelate was found to be highly absorbable, but not as good as magnesium citrate. Taking a creatine supplement can provide you with a concentrated dose of this amino acid so you can keep crushing your workouts, on and off the keto diet. If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy. You will get a sugested caloric deficit or surplus, depending on the goal you selected, which you can edit manually. Digestive Problems Common issues with the keto diet involve digestive problems, such as constipation and diarrhea, even among children (7).