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If broccoli and greens aren't your favorite, well, that doesn’t bode well for keeping keto because these are some of the lowest-carbohydrate vegetables around. It’s also worth mentioning that calcium and magnesium are known as the “calming” electrolytes, which help reduce stress and anxiety (16). Upping your omega-3 intake can counteract this and offer a ton of other health benefits.

Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk. Where to Buy: Any health food store will carry fish oil in capsules or liquid form. In fact, he says my already somewhat balanced diet is part of why I didn't experience the keto flu. (Some people report feeling sick to their stomach, irritable, and dizzy, among other flu-like symptoms, for the first few days or even weeks of keto.) People who transition from a very high-carb and high-protein diet to a high-fat diet are more susceptible to these rare but extreme symptoms, he says. Adding ketones to your body and using fats as a resource of energy has some fantastic effects and if done right can help your body fight all sorts of ailments such as cancer, heart disease, diabetes and many other illnesses that can only be cured by chemical therapy.

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We recommend Ultima Replenisher, which contains no sugar or artificial ingredients, and zero calories. So the fiber amount doesn’t count toward your daily carb intake. If you don’t spend much time outdoors, taking a vitamin D3 supplement each day will help you meet your daily vitamin D requirements. The benefit of taking an MCT oil supplement over plain coconut oil is that the fatty acids have been separated from the rest of the nutrients in coconut or palm oil. L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost. Moreover, studies have also shown no negative effect of ketogenic diets on strength performance and even increase performance in endurance sports (14, 15).

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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. It’s the main agent that spurs on fat consumption, meaning it increases the amount of fat available to be turned into energy. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). Fiber Just because you're on Team Fat doesn't mean you don't need your veggies.

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Digestive Problems Common issues with the keto diet involve digestive problems, such as constipation and diarrhea, even among children (7). Where to Buy: You can buy liquid vitamin D3 (the form that’s best absorbed by your body) at any health food store in liquid or capsule form. This is because it has more than 600 different enzymatic functions in the body, and you’ll really notice it when you’re running low (1). For example, when you switch over your energy source from carbs to fat,​ ​you now tell your body that it's time to use fat for fuel. Reduced Bone Mineral Content (BMC) Studies showed that children with epilepsy in a keto diet may report bone mineral content loss (23, 24). If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet. They help you feel better and maximize your results on keto, which means that you’ll have better fat loss results and increased energy. April 27, 2018 • 3 min read Mark Bell's Battle Plan In The War Against Carbs Ketogenic dieting can work, but only if you take the bold step of declaring carbs your sworn enemy. Some keto supplements are also helpful for reducing symptoms of the dreaded keto flu, and can help make the transition to a high-fat and low-carb diet much easier, especially in the early stages when you may want to give up. I've been doing keto for over a year and am in great overall shape. Sorry for the wall of text, but if you're taking a potassium supplement or thinking of taking one I think you'll find this interesting and beneficial. They contain fat-digesting enzymes to help break down the extra fat and protein that my body isn't used to consuming, and it helps. Exogenous ketones (26) are a healthy “shortcut” to getting there. Try adding coconut oil to a smoothie, pre-workout shake, or drizzling atop veggies, fish, chicken, or beef to hit that high fat intake. This means that you need to increase your electrolyte intake in order to maintain your electrolyte balance and minimize the side effects of keto. According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods.