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The Importance of Electrolytes on the Keto Diet

September 23, 2016

So unless you've been under a rock, you've probably heard of the dread "Keto flu."  In case you haven't, some people (not all), experience different symptoms when they first began a low carb program.  It's your body detoxing from sugar and carbs.  It's not actually the flu and definitely not contagious, but it can become quite tiring.

 

Keto flu symptoms are very similar to that of your regular flu and can last anywhere from a day to a few weeks! You may experience

    • fatigue
    • headaches
    • cough
    • sniffles
    • irritability
    • nausea

Many people who experience these symptoms in the beginning of their ketogenic diet will believe the diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you were VERY dependent on carbohydrates! 

A sufficient intake of electrolytes will help you overcome and avoid those symptoms.  

POTASSIUM:
Eat avocados, mushrooms, fatty fish such as salmon and add potassium chloride to your regular salt (or mix ½ teaspoon in 1 liter of water and drink throughout the day). Be very careful with potassium supplements, never exceed the recommended daily intake! The
Adequate Intake (AI) for potassium is 4,700 mg and the Estimated Minimum Requirement (EMR) is 2,000 mg.

SODIUM:
Don’t be afraid to use salt (pink Himalayan rock salt is
one of the best choices) and drink bone broth86 or use
it in your everyday cooking.

 

 

 

 

MAGNESIUM:
Very low-carb diets (below 30 grams of net carbs)
are often deficient in magnesium. I recommend you
take magnesium supplements or add snacks high in
magnesium such as nuts.




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