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The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). Some more serious complications involve bone mineral content loss, nephrolithiasis, and acute pancreatitis, which however are extremely rare and are often associated with previous medical conditions or medications of the people following the ketogenic diet. Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes.

Our bodies naturally produce creatine, but as we age our creatine production declines. So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. MCTs (medium-chain triglycerides) provide 14 grams of fat per tablespoon. If you’re the kind of person that struggles to stick to a diet or eat a lot throughout the day, MCT oils are the perfect keto supplement (6). Carnitine (in L or Acetyl-L form) Carnitine comes in two forms, one is more specialized for keto but they both provide key health benefits for people on the diet (or in general), and they can both be taken at the same time. It’s estimated that over 1 billion people worldwide are deficient in vitamin D.

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The main benefit of adding turmeric to your keto recipes is its anti-inflammatory role, which can help counteract the effects of pro-inflammatory foods on the keto diet, such as dairy and non-organic animal products. This form of magnesium can get through cell membranes, which makes it a good supplement to take to increase your levels. Most people (especially when doing keto) don’t get enough of them (1).  During keto, you’re going to take in more omega-6 fatty acids (2) that are known to promote inflammation.

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Studies on ancestral diets suggest fiber intake of up to 100 grams per day. And, in fact, most people typically go on consuming more carbs than they need with their fat deposits becoming larger and larger with each passing year.

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When you begin the keto diet, you experience an initial water loss and a reduction in salt intake. I’m curious about everyone’s experiences with this. A high quality chlorella supplement will be made from pulverized chlorella and batch tested for heavy metal contamination. Acute pancreatitis Another rare side effect of ketogenic diet is acute pancreatitis (43, 44). Part of the criteria for that ranked list was whether a diet was sustainable and easy to follow—the keto diet is neither, but it's not designed to be. "I don't recommend people follow strict ketogenic diets for their life," says Dr.