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It isn’t necessary and doesn’t have major health benefits, but it can help you achieve much better results with each workout (hey, you’re doing keto to look good, right?). This may put the dieter at risk of a cardiac arrhythmia, as electrolytes are necessary for the normal beating of the heart, Rahnama added. “Electrolyte deficiencies are serious and may results in an irregular heartbeat, which can be deadly,” she added. 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. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7. To be clear, exogenous ketones aren’t a replacement for the keto diet.

Studies on ancestral diets suggest fiber intake of up to 100 grams per day. And, it’s so easy to do that, since all you have to do is click any image on this page! It will definitely get you awesome results fast, but since most people are used to eating a high-carb diet it does present a few challenges—namely, the keto flu, low energy levels, and nutrient deficiencies. For potassium, try leafy greens, nuts, and avocados (9). A high quality chlorella supplement will be made from pulverized chlorella and batch tested for heavy metal contamination. They help you feel better and maximize your results on keto, which means that you’ll have better fat loss results and increased energy.

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However, you might need to supplement it in order to make sure you do not become deficient. Case reports of various adverse effects such as hyperkalaemia, conductive effects and compromised heart function have been reported in such subjects after moderate to high acute or sub-chronic intakes of potassium in the form of supplements or potassium-containing salt substitutes. The best description that I can give to it is something like "mental fatigue." There are some cases of people reporting to having experienced "keto brain fog" while on the diet. 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). Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue (21). The only problem is that there are too many to choose from (and not all are good for different keto'ers).

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To avoid personalized advertising based on your mobile app activity, you can install the DAA’s AppChoices app here. As carbohydrate is usually the main source of energy and the sudden restriction of the carbohydrate results in impaired physical activity in the beginning of the keto diet (13). It could mean you are not eating enough calories, protein, vitamins and nutrition your body needs to growth hair, nail and skin such as collagen. When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants.

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Greens Powder Increasing vegetable intake is something that everyone should focus on. Plus, you can only eat around an apple’s worth of carbs a day. You see, glucose is normally stored in the body to be used as energy. And YES, before you say it, I’m fully aware I look exactly the same in both of these photos. Supplementing with it can help fight off cellular damage by combating free radical damage (​20).  This is important if you follow a keto diet because it limits your intake of fruits and vegetables, which is the primary source of antioxidants for most people.