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Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. For the first few weeks in particular, ketogenic dieting demands strict adherence. The smell of the freshly baked everything bagels—and was that veggie cream cheese I smelled?—was wafting out the door as I walked by extra quickly. (Though I found out later that there is a way to have bread and still stay in ketosis.)  Day 3: I'm tired AF. The ideal supplement would have a blend of greens, an antioxidant blend (usually in the form of berries), and a blend to help you absorb everything. The cool thing about MCTs that sets them apart from other fatty acids is that your body can use them for energy right away.

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. 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. These foods are concentrated in essential nutrients and can further improve how you feel on the keto diet. Some people can have serious complications if they have existing cardiac issues. Since I started adding in the keto supplements into my daily routine, I found it easier to maintain my own health more effectively than just relying on food as my only source of fuel.

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She also said keto dieters may have to up their carb intake if they have continued issues with hydration. “Keto is not a great long-term diet, as it is not a balanced diet,” Rahnama said. “A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences.” The keto diet can be used for short-term fat loss so long as the patient is medically supervised. Green Tea Studies suggest green tea helps boost fat metabolism (2).

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Increased Heart Rate (Heart palpitations) Another side-effect that people who begin with keto diet report are heart palpitations. Having lower levels of these minerals in your body will make you feel tired, lightheaded or dizzy. It's especially beneficial if you are suffering from an inflammatory bowel disease as it repairs the lining of the gut wall and prevents leaky gut.

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In fact, a lot of people thrive on keto without experiencing these effects at all. Read the ingredients list to make sure it's all keto-friendly. When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces. While exogenous ketone supplements will raise the ketone bodies in your blood, they’re simply providing your body with a fuel source, rather than putting you in the metabolic state of ketosis where the “fat burning magic” takes place. 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. Magnesium Chloride Magnesium chloride is more bioavailable than magnesium citrate and magnesium oxide, and is equivalent to magnesium lactate (23). Acetyl-L carnitine is more of a general health supplement that has shown to have positive effects on the brain (24).