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Some of them are losing weight, having decreased cravings and even possibly reducing the risk of diseases. To be clear, exogenous ketones aren’t a replacement for the keto diet.

Just be sure to substitute the honey for stevia if you use a sweetener. You can find dandelion tea at any natural health food store in bulk or in tea bags.

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How much exogenous ketones to take: One serving of exogenous ketones per day will be enough for you to feel the positive effects Where to get your exogenous ketones: The brand we recommend trying is Perfect Keto So, Should You Supplement On Keto? Coconut oil, you've probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content. But even with the mouth-watering menu, the adaptation period to a ketogenic diet can be challenging. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants. This means your body has far less work to do when it comes to digestion, and results in an even quicker conversion of energy.

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There are few natural sources (15) of it (our bodies get it mostly from sunlight and a few select foods), so taking a supplement in general is a good idea whether you are on keto or not. ​6. Tribulus Tribulus is a common keto supplement that ketoers (mostly males) use to boost their testosterone levels (21). Her routine consists of a couple of walks each week, Heverly says.

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You might also want to consider a high-quality multivitamin containing zinc, selenium, and magnesium to replace any nutrients lost during adaptation and to avoid any more side-effects from keto. It can be found in your bones, skin, tendons, connective tissues, and muscle. While it shouldn't be used as a replacement for fresh produce, a well-balanced greens powder is an excellent and easy way for keto dieters to add a nutrient boost to their meal plan. L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost. Well, you won’t know until you try out, so don’t wait! The darker it is (light pink up to a purple color) the more it is in your urine. If there are ketones in your urine, the little paper will change color. Some current fiber supplements, like Now Nutrition's Fiber 3, are made with flax seed, meaning they have a relatively high fat content and not too many carbs. The most common mistake people make is by treating any keto supplement like a "wonder drug" that will help them shed weight in their sleep. Wittrock found that he likes to go even lower. "I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams," he says. "I understand why people get nervous and panic, thinking 'Can I even eat a salad?' This is why I recommend tracking only 'net carbs', which are total carbs minus fiber.