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HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts (29, 30). To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies. Even if you do, there’s no guarantee that you’re absorbing all of it.

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. Hydroxymethylbutyrate (HMB) Pronunciation aside, HMB is a great ally to have in your corner in the fight against fatigue and muscle loss (19). This vitamin is not only recommended as a keto supplement, but a supplement for most people to take, especially those who live in colder climates or don’t spend much time outdoors (21). However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. The end result is a transitional period that can last a few weeks and result in your body feeling a bit fatigued and confused. Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day.

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When you supplement your intake of these two antioxidants, it helps you burn energy faster and move you into ketosis quicker (16). If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach Avocado Swiss chard Pumpkin seeds Mackerel Summary Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. However, it is actually vitamin K that directs the calcium to where it is needed, which is why these two vitamins are best taken together.

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It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool (8). You're going to overdose, go into cardiac arrest, and DIE!" Meanwhile, even the nutrition experts seem to provide poor guidance. An adequate daily intake of vitamin K is 120 micrograms for adult men and 90 micrograms for adult women (16, 17, 18, 19). These foods don’t belong to the ketogenic diet food list, which means that you run the risk of a magnesium deficiency unless you make some dietary changes to incorporate more keto-friendly magnesium-rich foods in your diet.

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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. Most use a type of ketone called beta-hydroxybutyrate (BHB), which is the same as the ketones the body produces naturally. “We’re literally biohacking," says Amie Heverly, who began taking a ketone supplement called Prüvit last year and now works as a promoter selling Prüvit products. "You’re not adding a foreign substance to your body, because BHB is identical to what your body would naturally produce,” she explains. You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users. Chromium and ALA Chromium and alpha lipoic acid (ALA) work in tandem to help metabolize glucose in the blood. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. As a result, carbs that are not put to use as fuel are turned into fat and stored away by the body for potential future use. If you find that any claim made is inaccurate, out-of-date, or otherwise questionable, please reach out at [email protected] The content on Perfect Keto is not intended to substitute medical advice, diagnosis, and/or medical treatment from a qualified physician or healthcare provider. Supplements to Boost Athletic Performance Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength (23, 24). In contrast to this, keto diet has shown many therapeutic uses including improved skin quality and reduced acne (34). However, it's important to NEVER overlook the power of exercise and of course sticking to a proper routine to get the most optimized results. Loss of electrolytes could lead to headaches, lack of energy, and cramps, so it’s important to supplement your levels of sodium and potassium to counteract these symptoms (8). Coconut oil is one of the richest natural sources of MCTs, with about 17% of its fatty acids being in the form of MCTs with potential metabolic benefits (6).