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Here we have a list of negative side effects of ketogenic diet, mostly occur at the beginning and some of them will go away on their own once you are fat-adapted. You can help jump-start the transition to ketosis, however (and get your bodybuilding efforts off the ground quicker) by using MCT oil as a supplement. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis.

In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. It will definitely get you awesome results fast, but since most people are used to eating a high-carb diet it does present a few challenges—namely, the keto flu, low energy levels, and nutrient deficiencies. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13).

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MCTs (medium-chain triglycerides) provide 14 grams of fat per tablespoon. Unlike long-chain triglycerides—the type of fat most prevalent in foods—MCTs are a unique source of fat because they enter the blood stream quickly, which allows them to serve as a rapidly available fuel source for both the brain and muscles. There’s also the issue of supplement safety in general. And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Lack of fiber in the ketogenic diet is likely to cause constipation, especially in the beginning of the diet scheme (8). All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names).

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He spends most of his time writing content about his new learnings of the ketogenic diet.As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. HMB has anti catabolic effects, meaning it helps fight the breakdown of your muscles. In order to add sufficient sodium to your diet, you might need to take between 2g- 4g (or 2,000mg - 4,000mg) per day either from your foods or adding extra salt to your meal (such as Himalayan salt) or taking sodium supplement. Eating the right foods is a great way to reduce the symptoms of keto flu, but you’ll quickly notice a few things: it’s hard to keep track, and it gets expensive.

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Fish Oil Omega-3 fatty acids are essential for protecting the brain, combating fat molecules in the blood (triglycerides), and fighting inflammation. But what if there were a supplement that could trick your body into burning off these fatty deposits as fuel? For those of you that haven’t heard of this popular weight loss product, it aims to help burn fat rather than to keep collecting it. To minimize the risk, consider adding oral potassium citrate supplement, lemon water, apple cider vinegar and cranberry juice (in moderation) in your diet as prevention against kidney stones (27, 28, 29, 30, 31, 32, 33). I have been building muscles for about 1 months so far. Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts. Basically what I want to explain are the different effects that a low carb diet plan can have on an individual and how the different types of keto supplements you take do in fact have a direct effect on your body’s path to burning fats as its main source of fuel.  The main thing you need to be aware of when choosing the right supplements to increase your state of ketosis is the amount of carbohydrate content that it contains. Related: Can Weight Loss and Keto Cause Your Cholesterol Levels Go Up?