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Electrolytes While On Keto

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Do You Have to Worry About Electrolytes on Keto?

If you ever feel ill, especially with flu-like symptoms like dizziness or fatigue, you might have what is called the keto flu. One reason this occurs is that you may not be getting enough electrolytes on keto, especially as you transition to this new way of eating.

Even if you are a keto veteran eating foods with little or no electrolytes can cause problems. Here are some things to know about electrolytes when you are following a ketogenic diet.

 

The Important Electrolytes

The three important electrolytes you need to make sure you get while on keto are sodium, potassium, and magnesium. With a traditional diet, the combination of food, particularly those higher in carbohydrates, give you enough of these electrolytes.

However, when you start reducing your carbs dramatically, combined with keto being a natural diuretic, can cause the levels to be extremely low. You are going to aim for more sodium than you normally would, which you get from salt. Try to get at least 5000mg of sodium per day. With potassium, you want 1000 to 3000mg a day and at least 300mg of magnesium a day.

 

Getting Enough Sodium (Salt)

Sodium is the most important electrolyte to focus on when you are on the keto diet. If you feel faint or lightheaded, it is often from your sodium level being too low. The best way to cure this is by having more salt on a daily basis. Not only should you be salting your food, but you can make an electrolyte drink. This will help you add more salt, while also getting your minimum water intake at the same time. You can use regular table salt, but pink Himalayan salt is often preferred since it has other benefits as well. You can also get more sodium from broth, bouillon cubes, and pickle juice.

 

Getting More Potassium

The next electrolyte you need more of is potassium. Mostly because you are no longer eating foods that would otherwise have increased the potassium level, like bananas and potatoes. However, you can still get potassium with low-carb foods while on the ketogenic diet. As long as you are following a balanced diet of meat and veggies, you’re probably getting enough. Some of the top foods with potassium are kale, mushrooms, meat like pork, and avocados.

 

Magnesium Rich Foods

Here are a handful of magnesium-rich foods.  Thankfully magnesium is found in a variety of foods giving you many options.

  • Green leafy vegetables(spinach and kale)
  • Fruit(raspberries)
  • Nuts and seeds
  • Vegetables (broccoli, cabbage, green beans, artichokes, asparagus, brussel sprouts)
  • Seafood (salmon, mackerel, tuna)
  • Dark chocolate

Summary

Getting your electrolytes on keto isn’t that difficult and I don’t believe you need to take electrolyte supplements to get what you need. You do, however, want to ensure that your diet is providing adequate amounts to keep you healthy while being fat-fueled.

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