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Thus, there are some simple methods to avoid or treat the keto diet adverse effects. It just might be the thing to keep both your spirits and your fat-burning high. Magnesium Magnesium (10) is another key electrolyte that keto'ers struggle to get enough of (11). Creatine Creatine is an amino acid that plays an important role in energy production and muscle contractions (13).

If you think you can’t stomach it, opt for keto electrolyte replacement supplements which we will go through in just a little bit. You can see why supplementing with collagen would be a great idea for just about anyone. If you’re the kind of person that struggles to stick to a diet or eat a lot throughout the day, MCT oils are the perfect keto supplement (6). Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. Luckily, many people have already gone where you're going and have come up with some tricks to make the transition to ketosis easier for you. "You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are a great way to increase fat consumption without going over on protein. Since keto should be combined with a challenging workout regimen, taking a supplement to increase weight loss, muscle endurance, and strength building is a great idea! ​8.

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Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat: 180 lbs. x 0.

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Axe says the odds are in my favor. “Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time,” he says. One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10). You will also do good to drink more water and cut back on the nuts you're eating. mail-forward FREE E-BOOK: How To Quickly Get Into Ketosis 7.

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I'm making gains in my weights pretty slowly- for example in 3 months my overhead press has gone from 20 lbs to 40 lbs. If I want to bulk even harder, I'll need to add even more calories, but am struggling to think what else I'd need to add in there. Axe assured me that even vegetarians could pull off a keto diet if they planned well enough. (Vegans can, too.) That said, he's a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (These Are the Other Things Vegetarians Need to Be Aware of Before Going Keto.) Still, I enjoy cooking and I plan my meals on the regular anyway. It’s a result of the body adapting to the low-carb state. As it helps reduce hunger and does not negatively affect your lipid profiles, it might be a useful tool in your weight loss journey (6, 7). Supplements can help you get through this transition phase as comfortably as possible. Some supplements can make the transition to this way of eating easier and help reduce symptoms of the keto flu. 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’s estimated that over 1 billion people worldwide are deficient in vitamin D. In case the cramps continue, you can also try magnesium supplements (12). #5. To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies. 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.