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Case in point: you can get into ketosis by eating bacon and cheese and nothing else, but that doesn’t mean that you’re eating a well-rounded diet. The 4 Main Principles of Ketogenic Bodybuilding Now that we have a better idea of the parameters we’re working with how does being on a ketogenic diet affect our ability to uphold these principles?

Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet. "Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. "The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it." No matter what your diet has been before now, keto will be a big change. As there is no clear mechanism or scientifically proven effect, omega-3 fatty acid supplements can be used as a preventive method against raised cholesterol levels (39).

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I use a pull up bar and plenty of planks, variations of push ups and sit ups for a half an hour each day. If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet. Gastrointestinal (GI) intolerance In the ketogenic diet, the human body is forced to replace sugar-which is usually the energy source- with fat, thus it could cause fat intolerance or a general gastrointestinal intolerance. This side-effect is very rare and it can easily be prevented by adding selenium supplements to your diet (42).

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Fish Oil Not only are fatty fish one of the best foods to eat to stay in ketosis, but they’re rich in omega–3 fatty acids, which help reduce the risk for heart disease and cancer (9). This means your body has far less work to do when it comes to digestion, and results in an even quicker conversion of energy. Save Save Save Save Save Save Save Save ​See Details ​Bonus: The Best All-in-One Keto Electrolytes ​If you want to avoid the hassle of buying ​different separate ​electrolyte products or if you hate the inconvenience of carrying many ​electrolyte bottles every time you take them then you'd love this! MCT Oil Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters.

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As ketogenic diet is traditionally initiated with a period of fasting and fluid restriction, dehydration is a logical adverse effect (10). Try to find a blend that contains calcium, sodium, magnesium, and potassium. Check out our reviews to help you get an idea of which beta-hydroxybutyrate supplement is best for you. Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. "Every body is different," he assures me. "Some people feel better by day 5, others take two weeks." Day 4: Grabbing lunch out has been successful thus far. However, it is actually vitamin K that directs the calcium to where it is needed, which is why these two vitamins are best taken together. On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance. The downside to esters, however, is that they just might well be the worst tasting thing on the planet, which is why we recommend the above type first. On one hand you seem to have people chugging No Salt, while on the other they're yelling "don't ever take a potassium supplement! Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant (14).