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MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles. This mineral boosts energy, protecting your body from everything, and regulating your blood sugar (12).

Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active. Reduced tolerance to alcohol As your liver is burning fat and producing ketones, it has less capacity to burn alcohol, hence your tolerance to alcohol is decreased. Macros will vary on this one depending on the protein and veggies you use. When you supplement your intake of these two antioxidants, it helps you burn energy faster and move you into ketosis quicker (16). That's because there will still be ‘legacy' carbs in your system that the body will instinctively draw on.

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Fatigue and dizziness are the most common ketogenic diet side-effects when you're on the diet and they can be avoided for the most part by making sure you stay ahead of mineral loss. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse.

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Supplements to Boost Athletic Performance Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement that has been shown to promote muscle gain, improve exercise performance and increase strength (23, 24). Keto Bad Breath Another common side-effect of the keto diet is bad breath.

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Slow release medications should not be crushed or chewed, but since many of them are too large to swallow easily, some are scored (have a dividing "line" down the middle). Most food sources of magnesium include things like fortified cereals, legumes, beans and nuts. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Have a low-carb veggie juice with your cheese snack. I tried 5x5 and love it but the squats were hurting my knee. This is the single biggest reason people fail on the keto diet." So how do you get enough of these big three? Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. 3% GBF 10% On keto for 2 years, back on the wagon but possibly looking to gain I've tried different workouts over the past 2 years but looking for more insight as to what would benefit me more, if possible.