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Moreover, studies have also shown no negative effect of ketogenic diets on strength performance and even increase performance in endurance sports (14, 15). Potassium Replacement Potassium is another vital nutrient your body needs more of when starting the lifestyle. Where to Buy: Any health food store or grocery store will carry electrolyte supplements. Ready to tackle this last week of #keto...then eat all the . Because, they’re supposed to be easier for the body to absorb.

Magnesium Orotate Magnesium orotate is commonly used to treat magnesium deficiencies (24). Taking a dose of glutamine daily will decrease your recovery time, leading to better, more productive workouts.

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The carb flu is when your body detoxes off of carbs. It is only for people who want to add exactly how many calories they are burning by exercising.

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Turmeric Ah, turmeric: the famous anti-inflammatory spice, and one of the latest food trends. Many people experience the keto flu during this period.

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Their reasoning behind this is that potassium in a highly concentrated, rapidly released (i.e., pill) form can be dangerous, but according to Vitamin and Mineral Safety 2nd Ed. (2004) "there is no discernible scientific justification for the FDA threshold of 100mg of potassium for regulation of such products as drugs." According to Vitamin and Mineral Safety, The FNB [Institute of Medicine's Food and Nutrition Board] concluded that large amounts of supplemental potassium can cause acute or chronic toxicity, but that there was not enough appropriate data to support a UL [tolerable upper intake level]. 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). However, there are also ways to get them easily from external sources. That's because there will still be ‘legacy' carbs in your system that the body will instinctively draw on. I'm making gains in my weights pretty slowly- for example in 3 months my overhead press has gone from 20 lbs to 40 lbs. Brain Fog For people who do not know what "brain fog" is, let me tell you this: it's not fun. You may have heard of some these functions: Without proper levels of these vital minerals, it’s no wonder it becomes harder to think, move, or do just about anything. Jacob Wilson pointed out in his "Ketogenic FAQ" article, eating excessive protein (at or above . There’s also the issue of supplement safety in general. As we mentioned, carbohydrates are the body's default fuel. Your body is used to putting out a certain amount of insulin to take care of the sugar that gets created from all that carbohydrate intake. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. MCT Oil MCT oils are like the duct tape of the keto world: they hold everything together and make life way easier.