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Summary MCT oil is a type of rapidly digested fat that can be used to help ketogenic dieters boost fat intake and stay in ketosis. Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). Creatine Creatine is an amino acid that plays an important role in energy production and muscle contractions (13).

He spends most of his time writing content about his new learnings of the ketogenic diet.Photo: Instagram / @alyssa_sparacino I'm not usually a fan of prescribed "diets"—I live by more of the anti-diet mantra. A lot of people do not meet their daily magnesium needs, regardless of whether they are doing a ketogenic /low-carb diet or not. In fact, one of the major reasons why people experience the keto flu is insufficient sodium intake. Your Must-Have (And Must-Not-Have) Keto Food List Ready to head out the door and start buying groceries? 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?). 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.

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I mean, let's face it, nobody eats enough vegetables, but the lack can be especially glaring when you open the fatty floodgates and embrace keto living. Glutamine is a must-have supplement in your diet. For a creamy pudding, take liquid coconut oil, a splash of water, and mix with your favorite whey protein! Here's a snippet of my two-week experience—and the keto diet results that came with it:  Day 1: It's 8:15 a.m. and my stomach is growling.

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If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy. So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood. Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day.

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The smell of the freshly baked everything bagels—and was that veggie cream cheese I smelled?—was wafting out the door as I walked by extra quickly. (Though I found out later that there is a way to have bread and still stay in ketosis.)  Day 3: I'm tired AF. You need to find one that’s keto-friendly.  The best keto friendly collagen for ketosis usually ​has a combination of MCT oil powder and collagen. ​The benefit of having MCT oil powder in your supplement is to slow down how quickly collagen is absorbed so that you can use it to help you recover instead of turning it into glucose quickly. Thus, there are some simple methods to avoid or treat the keto diet adverse effects. It participates in calcium absorption, which is why insufficient vitamin D levels can result in brittle bones, and ultimately in osteoporosis at an older age (9). Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood (12). Drinking coffee black with coconut oil just doesn't do it for me im afraid and giving up on coffee at this point is also impossible. Carnitine If you’re following a keto diet, you’ll likely need to supplement with carnitine. Beta-hydroxybutyrate is the active form that can flow freely in the blood and can be used by your tissues, so that is the one that most of these products are mostly based off of. mail-forward FREE E-BOOK: How To Quickly Get Into Ketosis When you're experiencing side effects from keto, it's usually from a lack of these precious compounds themselves. This is NOT a very common adverse effect and is always temporary.