keto diet meal plan for beginners free pdf
Adopting a Keto Lifestyle with IBSIrritable bowel syndrome or IBS can interfere with your life in many ways, and symptoms can range from mild to severe.
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Let’s delve into the best supplements for the keto diet. 1. MagnesiumMagnesium enhances energy, offers immune support, regulates blood sugar levels, and helps relax tight muscles [1]Today, because plenty of medications deplete magnesium and people eat an abundance of processed foods and not enough natural magnesium-rich foods, there are widespread magnesium deficiencies and higher risks of deficiency in general [2]. While lots of magnesium-rich foods like fruits and beans are off-limits on keto, others are on the menu. Magnesium-rich keto-friendly foods include:AvocadoSpinachPumpkin seedsMackerelWhole foods are generally the best way to ingest nutrients like magnesium, but you might decide to supplement 200-400 mg of magnesium daily, especially if you have tight and painful muscles and muscle cramps or difficulty sleeping. 2. MCT OilMedium-chain triglyceride (MCT) oil is typically made from coconut or palm oil, and it’s easy to add to your smoothie or beverage or gulp down a quick spoonful. These triglycerides are metabolized differently from long-chain triglycerides, which are the most common type of fat in food. Your liver quickly breaks down MCTs, and they enter your bloodstream to be used as fuel for your muscles and brain. Coconut oil is a rich natural source of MCTs, and around 17% of the fatty acids in coconut oil are beneficial MCTs! [3]. You might supplement MCT oil to get more healthy fats, which increases your ketone levels to help you stay in ketosis [4].
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Your doctor can run a simple blood test to check if you’re deficient and advise you accordingly. 5. ElectrolytesThe first two or three weeks of keto can be challenging for some people as they switch to ketosis and lower carb intake. People who aren’t fat-adapted might experience worse symptoms of the keto flu and could benefit from taking electrolytes while on keto. Transitioning to keto results in water loss and, often, a drop in mineral levels like potassium, sodium, and magnesium as well. This sudden drop in mineral levels can contribute to symptoms of the keto flu, such as fatigue, muscle cramps, and headaches [12]. Athletes on keto could
also lose more electrolytes and fluid through sweating [13]. Keto dieters often supplement electrolytes and add an electrolyte powder to their morning beverage. Salting your food provides you with sodium. Go for better quality and more natural
salts like Celtic sea salt and Arctic salt. You can also make sure you’re eating keto foods high in magnesium and potassium like nuts and seeds, avocados, and dark leafy greens.
