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L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost. 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). Now, we do recommend avoiding highly processed vegetable oils and dairy products whenever possible. On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance.

We break it down into 3 categories: required list (must have), recommended list (should have) and optional list (not compulsory). While keto supplements aren’t necessary on the keto diet, they definitely make your life WAY easier and can even help you kickstart ketosis, have more energy, lose more weight, and be your best you.

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More Info Around Keto Diet Muscle Gain Meal Plan

Common symptoms of magnesium deficiency are low energy, nausea, loss of appetite, and vomiting (19). Low electrolytes are a primary cause of the keto flu, which some people experience when transitioning to a low carb diet.

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Also, some research shows that they can help improve athletic performance (27), control your appetite, and improve mental function. Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods. It’s favored by athletes, bodybuilders, and keto dieters who are looking to increase endurance during high intensity activity and build lean muscle mass (14). For a creamy pudding, take liquid coconut oil, a splash of water, and mix with your favorite whey protein! But experts don’t know the long-term effects, Palumbo says. Vitamin D Vitamin D doesn’t play a role in ketone levels, but it does have a huge impact on your overall health — from immunity to electrolyte absorption — so it’s worth mentioning here.

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Ketosis is a natural metabolic state whereas ketoacidosis, also known as diabetic ketoacidosis (DKA), is a dangerous condition in people with diabetes. Carbs are a LIMIT; you need to stay below 30g (NET) to maintain ketosis. Water isn't enough on keto; you need enough sodium, too. 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. Once your body starts ketogenesis, the liver and gallbladder begin to release the stored fats that your body has piled up. Sodium & Potassium (Electrolytes) Keto flu—we all get it. Green tea also contains the antioxidant epigallocatechin gallate (EGCG), which helps prevent cellular damage (3).