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A lot of people in the keto community use MCT oil before a workout in order to fuel their bodies in a quick and efficient way. Similar to the other keto diet side-effects we’ve mentioned, drinking lots of water and eating things that have sodium can help prevent cramps and reduce mineral loss. March 02, 2018 • 4 min read Podcast Episode 37: Jason Poston on Global Fitness, Training, and Blood Sugar IFBB physique pro Jason Poston is busier than ever, representing the sport around the world and sharing the details of his training and life with his fans.

I ate ALL the avocado and cheese —tough job, but someone had to do it—in the name of journalism. While keto supplements aren’t necessary on the keto diet, they definitely make your life WAY easier and can even help you kickstart ketosis, have more energy, lose more weight, and be your best you. Where to Buy: Any health food store or grocery store will carry electrolyte supplements. Our favorite choice when it comes to MCT oil is definitely Onnit. The pro-inflammatory omega–6s are primarily found in high oleic vegetable oils (soybean, corn, safflower, sunflower), and dairy products such as butter, cream, milk, ghee, and non-organic meat and poultry.

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How do fellow ketoers handle the lack of some nutrients in the diet? The optimum amount of potassium that you should try to reach daily is approximately 4,700 mg via food (3).

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Certain other groups are also sensitive to increases in potassium intakes. Taking a dose of glutamine daily will decrease your recovery time, leading to better, more productive workouts. The fastest way to begin burning fats is to have a low amount of carbs in your nutritional intake, so it's important for example when choosing your ketogenic supplements, to find products that have no carbs in it.  Now that you have a good idea of what exogenous ketones are and what they can do to benefit your lifestyle, then it's time to get into all the different supplements to increase ketosis that we have reviewed on this website. If you want to try going into ketosis, you could just do it the old-fashioned way. Research shows that l-glutamine helps combat oxidative damage that makes your muscles sore and adds days to your recovery time (21).

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Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. Compounding the quandary is that many people end up cutting out electrolytes such as sodium and potassium as their carb consumption goes down. Luckily, I had the Keto360 Blueprint (which mapped out how this was all going to go down), Dr. 7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). People don’t casually lose an extreme amount of weight from a supplement without seeing a few changes in their body. There’s no substitute for hard work, but taking exogenous ketone supplements can help you reach ketosis quicker and stay there longer. Muscular Cramps Loss of minerals when first starting the keto diet can cause muscle cramps, especially leg cramps, in some people.