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A lot of people do not meet their daily magnesium needs, regardless of whether they are doing a ketogenic /low-carb diet or not. And making sure you get plenty of probiotics and prebiotic fiber will ensure your gut health improves. If you find that any claim made is inaccurate, out-of-date, or otherwise questionable, please reach out at [email protected] The content on Perfect Keto is not intended to substitute medical advice, diagnosis, and/or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. Once your body starts ketogenesis, the liver and gallbladder begin to release the stored fats that your body has piled up.

Day 10: I'm starting to get sick of the same foods that I know are safe bets. Ketogenic Diets: What You Need To Know It’s Pretty Restrictive – We’re talking you can’t just eat fruit, vegetables, and lean meat like you would on other diets. Sodium If you’re feeling low in energy and struggling with cravings, you might not be getting enough sodium. Related: Can Weight Loss and Keto Cause Your Cholesterol Levels Go Up?

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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). Some supplements can make the transition to this way of eating easier and help reduce symptoms of the keto flu. It can be found in your bones, skin, tendons, connective tissues, and muscle. Why you need potassium on Keto: It could help prevent kidney stones (according to this study) It could help lower high blood pressure (there’s a study with evidence here) It could help prevent osteoporosis and help your body maintain healthy bone density (here’s a study) It’s an electrolyte (like sodium) – so you’re more likely to be deficient in potassium on a keto diet, and you’ll need to take supplements to avoid this.

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Magnesium is also needed for energy production, DNA and RNA synthesis, muscle contraction, and heart function. That’s not to say that the supplements don’t work. It’s found in a few keto food sources — such as egg yolks, fatty fish (including fish oil), and mushrooms — but the most powerful way to get vitamin D is to allow your body to produce it from the sun.

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Ask questions in the r/KetoScience chat rooms or dig in at science deepdive. First, it turns to muscles: but you can protect your muscles from being devoured by your system by making sure you eat adequate amounts of protein. Magnesium Orotate Magnesium orotate is commonly used to treat magnesium deficiencies (24). While you definitely want to eat healthy foods high in omega-3s (salmon, avocado, etc.), just one dose of this keto supplement will do wonders for your health (3). But he says that the potential benefits—boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life—are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)  All of that said, I was ready to put the keto diet to the test—and in the weeks between Thanksgiving and Christmas, no less.