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However, you might need to supplement it in order to make sure you do not become deficient. And, it’s hard to scroll through social media without seeing someone posting about their Ketogenic Diet. You can do this by eating or sipping more salty things throughout the day. Our #1 Choice for Fish Oil Save Save Save Save Save Save Save Save ​See Details Vitamin D + Vitamin K Vitamin D is essential for improving your body’s ability to fight disease and can also help reduce depression. I have never had a six pack, and up until this year, this was the first time that I had weighed less than 215 lbs in almost 15 years. Try to find a blend that contains calcium, sodium, magnesium, and potassium.

Day 11: The women at the salad shop accidentally put bread in my bag even though I said no bread. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe.

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While I silently wonder if that's enough to send me out of ketosis, there's really no guilt (food should never make you feel guilty, IMO). 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. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels.

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Taking a dose of glutamine daily will decrease your recovery time, leading to better, more productive workouts. Some people are afraid to supplement sodium due to concerns regarding blood pressure. Chlorella can be found in supplement form (tablets, powders, capsules, or granules) at most health food stores. 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. A long-term intake of potassium supplements as potassium chloride of about 3 g per day in addition to intakes from foods has been showed not to have adverse effects.

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A quick note: If you’re not familiar with what exogenous ketones are, have a look through our article on What are Exogenous Ketones and Should You Take them? Summary People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue. Weight loss wasn't my objective, but I doubt I'm alone in thinking, "I'll take it!" Day 5: As fate would have it, 3 p.m. rolls around and we get a message that there are cookies in the conference room. Where the fat comes from, well, that's up to you. Being made from exogenous ketones, Perfect Keto provides the same benefits that endogenous ketones naturally offer your body: long-lasting energy, improved cognitive function, athletic performance, mental focus, fat burning, and accelerated weight loss. 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. Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3). Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active. Table salt and bouillon are time-tested methods of getting more sodium into your diet. 2 The Daily Value (DV) for potassium is still set at 3500mg, so note that this is the number used when calculating percent daily value.