How To Balance Electrolytes
Electrolytes are not optional with a well formulated ketogenic or low carb diet. Especially when eating healthy whole foods that don’t come with any sodium. But don’t add just one electrolyte and ignore the others.
If you do not get enough sodium, you can not absorb magnesium. So balancing electrolytes is essential!
Getting your electrolyte balance right will help eliminate the keto flu symptoms of headaches, low energy, muscle cramps, or low moods.
WHY YOU NEED ELECTROLYTES WHEN KETO
Adding in electrolytes is important when you begin the ketogenic diet because it will help you combat low energy, low moods, constipation and headaches. Instead of adding in carbs for energy, you must think about your diet and energy differently.
Within the first two to four days of lowering your carb intake to below 20 grams a day, you will start showing elevated blood ketones, which marks the start of your body utilizing nutritional ketosis (and lipolysis) and shifting its primary fuel source to fat. However, you might have issues with energy, moods, headaches, or other common “keto flu” symptoms. To combat the symptoms of keto flu, you first must make sure to keep your water and electrolytes up. When becoming keto-adapted, your kidneys release much of the salt (and associated water) that they hold onto with higher-carb diets. You need to add more water and electrolytes to ensure that you don’t get dehydrated. You also might want to reduce your workouts and activity levels during the first couple weeks.
A well-formulated ketogenic diet requires getting enough electrolytes and water. It is an important part of becoming keto-adapted, especially in the first few weeks after making the switch to keto. If you do a carb-up, that will make you retain water (carbohydrates make you retain water) but won’t fix the problem of electrolyte imbalance. CLICK HERE for more on carb ups. Let’s take a deeper look at electrolytes and their benefits.
Even if adapting to a keto lifestyle doesn’t cause any obvious side effects, you need extra water and sodium. Eliminating packaged foods will likely deplete a lot of the sodium from your diet. The recommended foods for the keto diet don’t contain a lot of liquid, so you will want to drink at least half your body weight in ounces of water every day. If you suffer the fierce headaches that some people get when beginning a low-carb diet, add sodium.
What mineral is needed by every cell in the body, yet odds are you don’t get enough of it? Hint: It’s not calcium.
Give up? Magnesium.
The reason you are not getting enough of it is because our ancestors use to get magnesium from the water. Our water supply now is completely devoid of magnesium and a lot of people now drink bottled water which is devoid of magnesium. That is why my whole family, even my children, take a quality magnesium supplement daily!
It gets little attention now, but rising evidence implies that magnesium benefits your heart and bones, plus it may help prevent diabetes and migraine headaches.
Deficiencies also cause muscle spasms and pain, insomnia and fatigue. Magnesium assists in maintaining muscle and nerve function, maintains heart beat, helps our immune system, and keeps bones strong. Magnesium is also great for diabetics because it helps regulate blood sugar levels.
Magnesium is also being researched as a natural way to curb food cravings. It is found that as magnesium deficiencies increase so do food cravings. Supplementing with a therapeutic dose of 600milligrams of a magnesium supplement has been shown to significantly calm food cravings.
Early signs of magnesium deficiency include nausea, fatigue, or weakness. As magnesium deficiency gets worse, restless leg syndrome, numbness, muscle cramps, seizures, mood changes, or irregular heartbeats can occur.
Be careful when purchasing supplements, many have added ingredients. My hubby picked up magnesium glycinate for me and it had maltodexerin in it. My favorite magnesium glycinate and potassium can be found HERE.
Most of my clients get enough potassium from their food if they eat enough beef, pork or fish. Keeping your potassium levels up helps to safeguard your lean muscle mass during weight loss. Also, just as with sodium, adequate potassium prevents cramping and fatigue.
A deficiency in potassium causes low energy, heavy legs, salt cravings, dizziness and you may cry easily. Causes of low potassium would be dehydration from having diarrhea, sweating, and low carb diets that are not well formulated.
Heath Tip: There are a couple of prescription medicines that you’ve got to be aware of if you significantly increase your potassium intake, so if you’re on blood pressure medicines, talk to your doctor before you to take potassium.
This chart gives good ranges for electrolytes for most people. Everyone is different in how much you need so adjust based on these ranges based on your symptoms.
If you are getting dehydration symptoms, up your electrolytes. If you are getting water retention or bloating, reduce them.
Our favorite electrolyte is LMNT. You can get it HERE.
Until April 14th you can get FREE LMNT sample! Click HERE to check it out!
TESTIMONY OF THE DAY
“About 4 years ago I was the person in the pink. BMI of 35. I was Depressed and anxious on anxiety meds. And yet I was doctor telling patients to lose weight! Talk about hypocrisy!!
Now after 2.5 years on keto I’m off my anxiety meds. I’m healthier than ever. And I owe it all to keto!!! Craig and Maria Emmerich y’all do so many great things! Thanks for helping me get off meds I don’t need!!!” – Shin
Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!