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Upping your omega-3 intake can counteract this and offer a ton of other health benefits. I've been lifting off and on for two years inconsistently, but I just started a hypertrophic focused routine lifting 5days/week on the PHAT routine. Since few foods are good sources of this important vitamin, many health professionals recommend vitamin D supplements to ensure proper intake. And YES, before you say it, I’m fully aware I look exactly the same in both of these photos. Achieving a natural state of ketosis (as in, by eating a ketogenic diet) is thought to be beneficial in the short-term.

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. 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. Chewing gum or mints is about the best option for you if it becomes a noticeable issue. 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. Vitamin D Having optimal levels of vitamin D is important for everyone's health, including people following ketogenic diets. Axe at my disposal for ALL the questions, a Keto360-approved food list, and a husband who agreed to jump on the two-week keto bandwagon with me. (Research shows that having a buddy system will increase your rate of success in fitness, a diet, and even sticking to your New Year's resolutions.) Still, sitting down to figure out my first week of keto diet meals and snacks was daunting. (Side note: I knew that if I was going to succeed at this, I'd have to be able to buy lunch.

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Some people are afraid to supplement sodium due to concerns regarding blood pressure. Basically what I want to explain are the different effects that a low carb diet plan can have on an individual and how the different types of keto supplements you take do in fact have a direct effect on your body’s path to burning fats as its main source of fuel.  The main thing you need to be aware of when choosing the right supplements to increase your state of ketosis is the amount of carbohydrate content that it contains. The brand we recommend is Thorne Research Potassium 4.

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Plus, you can only eat around an apple’s worth of carbs a day. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea (13). They’re small test strips that you dip in urine to see if your body is producing ketones (and therefore indicate if you’ve entered ketosis.) There's very little information on how to know that you are in ketosis other than using these ketones supplements because they are as accurate as can be in determining your current state.

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Cutting carbs means you may not be eating as many antioxidant-rich fruits and vegetables, so supplementing with a powerful antioxidant like glutamine may help prevent cellular damage (19). If you experience digestive symptoms after eating fats, having a mug of dandelion root tea first thing in the morning can help you digest your meals better throughout the day. Nuts and seeds are high-fat staples of ketogenic dieting, but given how much protein and carbs many of them contain, they can't be the only place you get calories. Here’s a quick breakdown of the daily requirements for magnesium based on your age and gender (31): Males 14 to 18 years old: 410 mg Females 14 to 18 years old: 360 mg Males 19 to 30 years old: 400 mg Females 19 to 30 years: 310 mg Males 31 to 50 years old: 420 mg Females 31 to 50 years old: 320 mg Males aged 51 and up: 420 mg Females aged 51 and up: 320 mg Because magnesium has been shown to help control blood sugar levels and fatigue, it’s a good idea to make sure you keep your levels up, especially if you are first starting out on the ketogenic diet and need a little extra dietary support. They are also a great way to stay in ketosis and prevent heart disease.