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Keto Potassium Citrate

Bone Broth, Essential Food For Keto Adaptation – Electrolytes And The Ketogenic Diet

Bone Broth, Essential Food For Keto Adaptation – Electrolytes And The Ketogenic Diet

Bone broth is one of the most awesome foods in the world- after DHA (found in fish/seafoods) it might be the most powerful nutritional tool available – and it’s cheap to make. How do you avoid discomfort while adapting to low carb? Keep your electrolytes in check – drink lots of BONE BROTH! High carbohydrate diets cause the body to retain a lot of water weight, cutting the carbs results in an initial loss of water weight and with that water goes salt, potassium, and magnesium. Bone broth can alleviate this by replenishing the electrolytes – it can replace many expensive supplements and help keep your sodium, potassium and magnesium levels in line. It’s great to have supplemental magnesium and potassium on hand, especially in the beginning stages of adaptation, but whole foods sources like bone broth can reduce or eliminate the need for many supplements. Collagen, glycine, proline, sodium, magnesium, phosphorous, sulfur, potassium…BONE BROTH is loaded with all of these. If you’re supplementing for magnesium I suggest Magnsium Glycinate. If you’re supplementing potassium I would recommend Potassium Citrate or Potassium Chloride. Bone Broth is a vital missing link that can make adapting to ketosis much easier…everyone should have a pot of bone broth brewing every day! Continue reading >>

The Definitive Guide To Micronutrients In The Ketogenic Diet

The Definitive Guide To Micronutrients In The Ketogenic Diet

When excluding particular foods, food categories, or macronutrient groups from the diet, the opportunity for deficiency to present itself increases. Therefore, it is no surprise that pushback against the ketogenic diet cites vitamin, mineral, or other nutrient deficiencies as a reason to think twice before restricting carbohydrate content in the diet. However, a close examination of our foods and their contents strongly supports the consumption of animal products. In fact, removing animal products from the diet poses more of a risk to the development of nutrient deficiencies than removing carbohydrate-rich products. This is particularly true when looking beyond the nutrient content of the food to how the nutrients are absorbed and metabolized. In general, meat and other animal products do not limit or may promote nutrient absorption, while plants can often contain antinutrients like phytates, oxalates, or glucosinolates which reduce nutrient absorption, nullifying any benefits associated with their contents. So... what nutrients are lacking in a ketogenic diet? Vitamins Sources: National Institute of Health, Daily Values National Institute of Health, Recommended Intake Vitamin A Cruciferous vegetables (kale, spinach, broccoli), dairy (cheese), and meat (beef liver, fish) are rich in vitamin A. Interestingly, 1 ounce of beef liver would provide nearly 100% of the DV for vitamin A (a tablespoon of butter can also provide over 5%). Vitamin A is NOT lacking in a ketogenic diet. Here we say B “complex,” as this group includes thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. The B vitamin complex is an interesting one because we’re told to eat grains and cereal to get B vitamins. Grains and cereal don’t actually contain much B Continue reading >>

Top 10 Supplement Mistakes

Top 10 Supplement Mistakes

THANK YOU THANK YOU THANK YOU!!” – Lucy TOP 10 SUPPLEMENT MISTAKES You may be wondering why we need to supplement if our ancestors never did. Don’t get me wrong, food first when it comes to supplying our cells with essential nutrients, but there are a few things going on with our food supply: 1. Fields are exhausted by overuse and do not contain the nutrients they once did. 2. Most of the minerals such as magnesium was found in water but now most people drink treated, softened or bottled water which is devoid of these essential nutrients. Magnesium salts in water make deposits in your water pipes and makes it difficult to get a decent lather with soap. This problem was solved with the development of water softeners, but the process gets rid of the magnesium. Our ancestors drank untreated well water or water from a stream which had a lot of magnesium. Since our water is now depleted and you don’t find adequate amounts of certain vitamins and minerals in foods. 3. Pesticides overpower and ruin the act of favorable microbes in the soil that aid plants to such up essential nutrients. 4. GMO, genetically modified foods are in our food supply and are affecting our guts and health in detrimental ways. 5. Producers “perfect” and process our “food” so it lasts longer on the shelf. It is often striped nutrients. I believe these are some of the many reasons I deal with so many clients dealing with metabolic syndrome, food-allergies and auto-immune disorders. Our cells don’t know what they are being filled with and they keep screaming for you to fill your mouth even though you have had enough calories… your cells tell your brain to keep eating until it gets the nutrients it NEEDS. Cravings and lack of will-power is not your fault! You just need to tools to fill Continue reading >>

"keto-flu" And Sufficient Intake Of Electrolytes

People often ask me about potassium deficiency (or any other mineral deficiency) on a low-carb, ketogenic diet. I decided to summarise which minerals you should be aware of and what the adequate intake is... To pin or bookmark an easy to follow guide to keto-flu remedies, have a look at this post! What is "Keto-Flu"? Electrolytes (sodium, magnesium and potassium) are often underestimated on low-carb diets. As low-carb expert and scientific researcher Dr. Volek suggests, mineral and electrolyte management is the key to avoiding side effects typically associated with low carb dieting. When entering the induction phase of a Ketogenic Diet (50 grams or less of total carbs - about 20-30 grams of net carbs), most people experience "keto-flu”. This often scares them off and they start to think that low-carb is not right for their body. The "flu" is nothing else than a result of starving your body of carbohydrates. Stay strong! You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements (if needed). Firstly, I would like to share my own experience with electrolyte deficiency. I have been really tired recently. It was actually so bad that I couldn't open my eyes and could barely get up even after 7-9 hours of sleep. Also, my energy levels at gym were very low. I woke up in the middle of the night and experienced heart palpitations (weird feeling that could be described as "heart beating too fast"). I knew what was going on: I was magnesium / potassium deficient. I have been on a low-carb diet for more than a year and always made sure I include food rich in these minerals in my diet. The truth is, I have been so busy recently that I didn't pay enough attention to my diet. Continue reading >>

The Healthiest Keto Electrolyte Drink

The Healthiest Keto Electrolyte Drink

Keto And Electrolytes When you are on a ketogenic diet, your body process minerals i a slightly different way. You kidneys will eliminate sodium at a much higher rate when you are restricting carbohydrates. That means that you will have to supplement your sodium intake to match this loss. Dr. Volek And Dr. Phinney in the book The Art and Science of Low Carbohydrate Living recommend to supplement with at least 3ooo mg of sodium a day. Yes that’s right, 3 GRAMS of salt a day! Not aways easy to do… But very important, as sodium is necessary in the body to maintain potassium and magnesium balance. When sodium is too low, both potassium and magnesium levels will decrease, causing cramps, headaches, dizziness and more. So if you are feeling any of those symptoms, especially at the beginning of keto adaptation, you might be lacking some important minerals! An Easy And Delicious Keto Electrolyte Drink Aloe vera juice is a great supplement to your diet! It contains calcium, magnesium and sodium, and it extremely healing for the gut. It also has a pleasant tart taste which can help reduce sugar cravings! Pair it with the extra tanginess of lemon and it will quench your thirst like nothing else. And don’t worry you will not even taste the sea salt. It’s the perfect refreshment after you practice sports or when you are keto adapting! The perfect drink to replenish electrolytes after sports or when you are keto adapting! Mix all ingredients together, and enjoy. You can use chilled water or drink over ice for extra refreshment. Continue reading >>

Ketogains “must-have Supplements”

Ketogains “must-have Supplements”

Low-carb diets lower insulin levels, which makes the kidneys excrete excess sodium from the body. This can lead to a mild sodium deficiency. This is one of the main reasons people get lightheadedness, fatigue, headaches and even constipation on a low carb diet. Aim for 5000 to 7000 mg spread throughout the day, via broth, bouillon, pickle juice, colored salt, or even sodium pills. 3 Comments Continue reading >>

How To Get Into Ketosis For Optimal Cognitive Performance

How To Get Into Ketosis For Optimal Cognitive Performance

Contents Here’s a sample protocol. I’ve given more options below for you to tinker with, but if you just want clear and simple instructions, here you go. I think this is simple enough and doable. You don’t have to follow everything here, but it’s just a sample protocol. A bright light device by the workstation. Keep it about a foot away and use for 15-30 minutes, if you aren’t exposed to a good amount of bright light in the day. Before supper You can eat whatever you want for supper. Follow a diet that you can keep to and that suits your individual health needs. I recommend 20-50g of carbs depending on your individual needs. I’ve gotten into ketosis before but it didn’t work out very well. This protocol is my attempt to make it work more quickly. Getting into “Ketosis” is considered a state where your brain uses ketones for fuel. The most common fuel for your brain is glucose. Recently, I thought about what went wrong and thought about how I could change this. I’ve been experimenting with a modified ketosis version for about a month on and off. This protocol will be updated as I do more experiments and tweak it. This modified version solves most of the problems I had with ketosis when I previously tried it. I had a lot of issues with low carb diets in general, but this protocol is NOT a very low carb diet. I don’t do this protocol anymore because I need more carbs. I still recommend that you try this or a variation of it if you want to get into ketosis. These days I do a lectin avoidance diet, with carbs. But I may revisit ketosis later. My protocol doesn’t rely on ketones for fuel only. I like to get brain fuel from 4 different sources. This is one way in which this protocol is unique. I find if I get too much of one of these four fuels then it Continue reading >>

Using Supplements To Maximize Your Ketogenic Diet

Using Supplements To Maximize Your Ketogenic Diet

Science shows that the ketogenic diet is an effective way to lower blood sugar in diabetes, control insulin resistance, and optimize cholesterol. One of the most common questions we get from people is how to utilize supplements to further reap the benefits of a carbohydrate-restricted diet. Below we outline some science-backed supplements and reasons you might want to use them in order to optimize your carbohydrate-restricted diet. About 145 million Americans use nutritional supplements each year—that’s almost one-half of the population. [1] Fight Triglycerides with Fish Oil Supplements According to Nutrition Business Journal, Americans spend over 1.2 billion dollars on fish oil supplements per year. But what are they exactly and can they benefit your health? Fish oil supplements are capsules that contain various oils derived from the liver and skin of fatty fish such as salmon, sardines, and mackerel. They are rich on a special kind molecule called omega-3 fatty acids, a polyunsaturated fat which helps protect against heart disease and potentially a variety of other health conditions. Omega-3 fatty acids come in one of three varieties. The first one is called alpha-linolenic acid (ALA), which is found in foods like canola oil, soybean oil, walnuts, and chia seeds. The other two, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are only found in fatty fish and fish oil supplements. Omega 3 fatty acids are an essential food; this means that it isn’t naturally produced by the body and you must obtain it through dietary means. Unfortunately, many American don’t get enough of any of these three types of omega-3 fatty acids in their diets. Recent research suggests that fish oil supplements may lower levels of triglycerides, fat molecules found in the blood Continue reading >>

Will Keto//os Cause Or Aggravate Kidney Stones?

Will Keto//os Cause Or Aggravate Kidney Stones?

Kidney stones are a known potential side effect of the ketogenic diet. Exogenous ketone supplements are a novel technology, so it is currently unknown if it could cause a similar problem, but it is possible. Clinically, potassium citrate is used to help decrease the risk of kidney stones (See here: including those that occur with the ketogenic diet. Potassium citrate is available commercially; however, as always, consumers should consult with their physicians before taking any supplements. Continue reading >>

Sodium & Potassium And The Ketogenic Diet

Sodium & Potassium And The Ketogenic Diet

The ketogenic diet eliminates carbohydrate-rich foods, replacing them with those high in fats and proteins. The absence of carbohydrates forces your body to burn fat for energy, converting some to ketones, which fuel your brain. The diet is commonly implemented by health-care professionals to help lessen the occurrence of epileptic seizures in patients and by individuals seeking weight loss. Ensuring sodium and potassium intake is sufficient during a ketogenic diet might help lessen negative effects on your body. Video of the Day About the Ketogenic Diet The ketogenic diet typically consists of meats, high-fat dairy, oils, low-carbohydrate fruits, eggs and vegetables. That excludes common foods such as potatoes, peas, corn, bread, crackers, milk, rice and sugar. The meals eaten on a ketogenic diet differ widely from what is considered normal by most individuals. To prevent deficiencies, including sodium and potassium, nutritional supplements are usually incorporated in the ketogenic diet. By depriving your body of carbohydrates, its main energy source is forced to change. While this has the potential of decreasing physical performance, proper sodium and potassium intake combats this effect. Sodium is a naturally occurring mineral that allows your body to regulate water retention. It facilitates the required electrical signals for your nervous system and brain cells to function properly. A sodium imbalance can be fatal, no matter if the levels are too high or too low. Nearly all foods contain levels of sodium; some of the best sources are allowed on the ketogenic diet, such as eggs and lean meats. Potassium is a vital mineral required for normal bodily function. It plays important roles in metabolism maintenance and helps your body regulate its acid balance. Potassium is Continue reading >>

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>

How To Lose Fat #4: Ketogenic Diet Part 1

How To Lose Fat #4: Ketogenic Diet Part 1

The Ketogenic diet is a daily focus on the consumption of high fat and adequate protein with carbohydrates being very low. The theory is that with ketogenic dieting you’ll be able to lose fat faster by allowing the body to burn fats rather than carbohydrates. Does ketogenic dieting work? Is it unhealthy? Is it healthy? Should you do it? We’ll answer these questions and more! This post should give you everything you need to know about ketogenic dieting in relation to the health and weight loss related questions. So let’s start at the main question… DOES THE KETOGENIC DIET WORK? Ketogenic dieting has a few benefits when it comes to weight loss Below are some excerpts from my book: 30 day paleo weight loss plan: The solution and the science to lose fat fast and live healthy long term (includes what to eat and recipes) It can help with the control of weight, hunger, diet satisfaction and it can help keep your energy levels stable. All this despite you having to drop calories when dieting. This means that instead of feeling like you’re out of energy due to cutting food and feeling like you are still hungry after a meal, a ketogenic diet, with carbohydrates as low as 20grams a day, you will still feel good and feel like you had a decent meal (1) It can help diabetics be in control of their glucose. People trying to lose weight, when choosing to do the ketogenic diet, have been shown to have a better glycemic profile (2) Fights off sugar cravings that most have. If you ever have gone off having no carbohydrates and none of those concentrated sweets for a period of two weeks then you introduced fruit back into your body I can attest that you WILL be able to taste how much sweeter it is Helps with keeping sex hormones like testosterone optimal. When you diet you’ll n Continue reading >>

Low-carb Diets And Potassium Deficiency

Low-carb Diets And Potassium Deficiency

As an adherent to the low-carb lifestyle (and currently on a cut) I’m acutely aware that I might not getting enough potassium: potassium is required for ketogenesis as well as supporting exercise 1. Can I get enough without eating bananas or other carbs? Potassium is primarily found in fruit and is essential to our health. The recommended daily amount for an adult male is 4,700mg but less than 2,900mg may be lead to deficiency 2. What good is potassium? Potassium deficiency may cause chronic health problems like muscle cramping, weakness, fatigue, arrhythmia (irregular heartbeat) and digestive issues. A deficiency may also cause high blood pressure while a major study suggests that potassium supplements may reduce systolic blood pressure by ~8 points 3. Getting the required daily amount of potassium reduces the chance of stroke and osteoporosis. Potassium (combined with sodium, which none of us is deficient in due to it’s over-use in prepared foods) is an electrolyte required for muscle contraction – not just in muscles like the biceps but also the heart. Potassium is required to break down carbohydrates and make amino acids from proteins therefore a deficiency of potassium will negatively effect metabolism. Potassium is essential for ketogenesis (burning fat as energy) and flushed from the body during exercise. These two facts make it especially relevant to athletes and body builders. How much potassium do I need? As stated above the recommended daily amount for an adult male is 4.7g. There is no established upper limit but overdosing (called “hyperkalemia”) may be fatal which is why the FDA prohibits supplements from containing more than 99mg of potassium. It would take ~47 pills to reach just the daily requirement! However if kidneys are functioning properl Continue reading >>

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

Keto flu symptoms, mitigation and getting over excess carbohydrates Any major dietary or lifestyle change has the potential to cause discomfort or lets face it, even mess you up for a bit. This is sometimes referred to as a ‘flu’. It’s the most common time during which people will quit their dietary or lifestyle shift as many simply feel they are unable to function without significant carbohydrates and snacking throughout day. Here we’ll discuss the major downside to starting a ketogenic diet or a low carb one, and how to minimize the discomfort often accompanying this adaptation period. Like most people you’ve probably spent 20 – 60 years feeding your body a significant amount of carbohydrates and much of them from poorly chosen overly processed sources. Your cells, organs, central nervous system and brain have all adapted to it through hormonal and metabolic responses normally running in the background. Switching fuel sources, like eating less carbs and more fat, is likely to throw your body and brain for a loop. To be clear, the “keto flu” label is a bit of a misnomer. It’s more akin to carbohydrate withdrawal symptoms resulting from a shifting hormonal states and imbalanced electrolyte adjustments that are along for the ride. Regardless, this buzz term is in the general consciousness now so we might as well keep using it for now. Before diving into the details, keep in mind that the following four books should teach you nearly everything you need to know about low carb and ketogenic diets, including how to handle the keto flu. The rest of the relevant science is dispersed amongst hundreds if not thousands of papers only a search away on PubMed. If you want to ask questions about it or be part of our community please visit Ask BreakNutrition. Sympto Continue reading >>

Which Ketone Supplement Should You Use?

Which Ketone Supplement Should You Use?

Searching for a Ketone Supplement can be challenging if you don’t know what you need. Sure, you know you want an efficient way to get into Ketosis, but is there more than one way to do so? More importantly, which ketone supplement works best for situation and taste pallet? It’s also important to know which Exogenous Ketone supplements will actually work. The world of supplementation is full of snake oil salesmen, keen to providing a “miracle cure” to all of your nutritional needs. Because of this, we’re going to break down some of the leading ketone supplements for you, and dissect their benefits, and if any, their weaknesses/drawbacks. It’s important to state that these supplements alone will not allow you to live a Ketogenic lifestyle. Nutritional Ketosis is the base of everything else you try while living the Keto lifestyle; it’s useless to use ketone supplements if you’re loading your face with carbs and sugars, because you’re missing the benefit of the true fat burning experience. So with that caveat out of the way, let’s move into why you would want to use a Ketone Supplement. Energy for “on-the-go” One of the more difficult parts of any diet is applying its demands regularly to food preparation. The Ketogenic Diet requires you to cook with only certain types of ingredients, and eat only certain kind of foods; but what if you wake up late and don’t have time to make your loaded Keto omelet? This is where one of the convenience benefits come into play: by takng a Ketone Supplement on your way to work, you’re providing your body with energy, while also suppressing your appetite to ensure you won’t show up to work jonesing for the office junk food. The perceived “magic” of ketones to satiate appetite comes from what scientists call a Continue reading >>

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