The importance of electrolytes in your diet cannot be emphasized enough as these nutrients play an integral part in the proper functioning and overall wellbeing of your body.
With a keto diet, you may not be getting enough electrolytes; and as such, could experience a range of symptoms like leg cramps and brain fog.
Therefore, you must ensure that you find the right electrolyte supplement to complement your keto diet.
In this article, we will look at the best keto electrolyte supplements and the essential electrolytes to have on a ketogenic diet, plus much more.
Are There Good Electrolytes That You Can Have While On A Keto Diet?
What is a Ketogenic Diet?
A low-carb diet is referred to as “ketogenic”. The idea is to eat more calories from protein and fat while consuming fewer calories from carbohydrates.
This means less sweet and baked treats and bread, especially white bread.
It’s important to remember that ketogenic diets are short-term diets designed to help you lose weight rather than for long-term health benefits, although it was used by modern physicians as a treatment for epilepsy in the 1920s.
Importance of Electrolytes on a Keto Diet
Electrolytes are minerals found in the human body, important for body functions, including muscle contraction, heart function, energy, brain activity, and regulation systems.
When you are going to start a ketogenic diet, the first thing you should eliminate is practically all carbohydrate-heavy foods.
As a result, your body produces less insulin, and your glycogen stores are depleted.
Because of that, your body will begin excreting water rather than holding it.
It has been observed that most people lose an incredible amount of weight when they start ketogenic diets for the first time.
During this process, the body also loses essential vitamins and minerals (electrolytes) through perspiration, urine, and breathing.
But the low-carb diet approach taken by keto dieters can make this electrolyte balance tougher to achieve.
Secondly, when your body is running on few to no carbs, it starts to process electrolytes differently.
Symptoms of Electrolytes Imbalance and its Remedies
Having an electrolyte imbalance means you have either too high or too low levels of one or more electrolytes.
You may notice some serious health issues if your electrolyte levels become imbalanced.
Commonly known as “keto flu,” such as:
Abdominal cramping and gas
Remedies of Electrolytes Imbalance
If a person suspects that they are dehydrated, they should take a rehydration drink to restore their electrolyte levels.
You can make an oral rehydration solution at home with the help of water, salt, sugar, honey, and fruit juice. So you don’t need to buy packets of powder or ready-made beverages.
Electrolyte deficiencies can result in severe or life-threatening symptoms. Home remedies should not be attempted by those who have severe symptoms or major health complications.
Babies, young children, and the elderly are also at a higher risk of serious dehydration issues. As a result, they should see a doctor.
If you look up the effects of sodium deficiency, potassium deficiency, magnesium deficiency, and calcium deficiency—you see a lot of familiar symptoms.
The Best Electrolytes for a Keto Diet:
Electrolytes include sodium, potassium, magnesium, calcium, chloride, phosphorus, and bicarbonate.
These charged minerals are the best for a ketogenic meal plan.
No matter what diet you follow, your body needs a balanced blend of several essential minerals to function properly.
They are as follows:
A large portion of the sodium in the body is found in the blood and the fluid surrounding the cells.
It regulates fluid volume throughout the body and is essential for nerve and muscle function.
When your body excretes water, sodium inevitably follows.
Because your body cannot make sodium by itself, you must ensure that you take enough sodium throughout the day to maintain electrolyte storage.
But the question is, how much sodium on keto is OK?
There have been health concerns shared about increasing sodium intake, and recent observational research tends to reject that trend.
Recommendations vary greatly based on the type of daily workout you do, your location, age, and so on.
However, planning for a sodium intake of 2 to 6g per day is an excellent place to start.
Magnesium is one of the most important minerals for human health, responsible for over 300 reactions in the body, including muscle and nerve function, blood sugar, and blood pressure management systems, and required for the formation of DNA, bone minerals, and protein.
Muscle cramps, weariness, weakness, and headaches are common symptoms of magnesium deficiency, particularly among athletes.
Getting magnesium malate can help you overcome magnesium shortage and enhance your overall health and physiological function.
It may also help in the reduction of food cravings, sleep issues, and digestive problems.
The recommended daily amount for magnesium is 420 mg for males and 320 mg for women; however, anthropological research shows our ancestors ingested 600 mg daily.
Cashews, salmon, macadamia nuts, avocado, and dark chocolate are all excellent sources.
Potassium is another vital element that regulates numerous body activities.
A regular potassium level in the blood is essential for the healthy functioning of cells, kidneys, heart, muscles, and nervous system.
Potassium is an intracellular fluid balancing mineral found in meat, fruit, and vegetables.
In a number of groups, higher potassium consumption has been related to reducing blood pressure.
Potassium is perhaps best known for its presence in foods such as bananas.
If you’re not getting enough potassium as part of your low-carb diet, there are a number of food options available to increase potassium intake.
Some potassium-rich foods that are also low-carb include avocado, brussels sprouts, mushrooms, zucchini, and pumpkin seeds are all delicious.
Calcium is possibly the most important nutrient in the human body.
Almost all of it is kept in the skeleton, where it helps to keep bones and teeth healthy.
Calcium is also required for healthy muscle, blood vessels, and nerve function. Small amounts are dissolved in the tissue that surrounds every cell in the body.
Because too much or too little calcium can be harmful to those cells, the body closely monitors calcium levels in the blood.
Calcium-rich foods such as dairy, bones, and cruciferous vegetables should provide 1gram per day (the recommended daily amount).
Try to avoid calcium supplements unless your healthcare physician recommends them because they may cause you to have too high of a calcium intake and, in turn, have a negative impact on heart health.
Electrolyte Supplements on Keto Diet
It’s difficult to replenish electrolyte storage with real food when on the ketogenic diet and maintain a good balance.
On a low-carb diet, your body is probably deficient in electrolytes, so a supplement with a suitable amount of sodium chloride, potassium chloride, and magnesium chloride can help.
Supplements are the only last resort in life.
Try to use varying diets for food options before taking a supplement.
Supplements are not meant to be substitutes but simply to increase dietary intake when not otherwise possible.
Not everyone will experience keto flu during a diet transition period.
Certain people can switch to ketogenic diets without any side effects at all.
If you have high blood pressure, heart disease, kidney disease, or are taking medications for any other condition, be sure to speak with your doctor before you take potassium supplements.
In addition, certain medications may interact negatively with magnesium supplements.
Staying Hydrated is Important in Keto and for Electrolyte Balance
Water is necessary for life, and people must maintain optimal levels of hydration in order to function properly.
Water makes up the majority of body fluids, including blood, synovial fluid, saliva, and urine, all of which serve critical roles in the body.
Because the water within your cells will deplete rapidly on a keto meal plan, one may experience fast dehydration.
Many people complain of dry throat and increased thirst, as well as frequent urination.
It’s an indicator of increased intake of drinking water. In most cases, keto diet hydration can help to lose weight by tracking hunger signals as well as addressing various health issues associated with dehydration.
How Can I Tell if My Electrolytes are Too Low?
Keto flu is certainly not the same as symptomatic influenza; it often flares up due to a lack of water or low electrolytes.
Furthermore, keto flu symptoms may include symptoms of electrolyte imbalance that should never be ignored.
Electrolyte imbalances are frequently related to the keto flu, but they can also occur as a result of insufficient electrolyte intake (such as a high-processed-food keto diet) and unreplaceable electrolyte losses after intense and extended exercise or a combination of these factors.
Your body can thrive and perform properly if you keep them in the right balance.
Simple strategies such as eating more whole foods, supplementing with an electrolyte supplement, and responding to thirst quickly will help to reduce losses and prevent them from occurring in the first place.
These practices are essential in ensuring that you have enough electrolytes on keto.
Frequently Asked Questions (FAQs)
How do I get electrolytes while on keto?
Include electrolyte-rich food in your diet. Try to stay hydrated and get the appropriate amount of sodium by using Himalayan pink salt. Use a homemade electrolyte drink.
How do I get electrolytes while on keto?
Make the appropriate electrolyte-rich foods a regular part of your diet. Nuts are a good source of various minerals in general. You can take calcium from milk or milk products, Milk and milk products, including plain yogurt, meat, fish with bones, eggs, cereals, beans, banana, avocado, orange, melon, and leafy greens.
Should you take electrolytes on keto?
Since insulin levels remain lower in a keto diet due to a lack of carbohydrates, the kidneys may excrete critical electrolytes such as sodium, potassium, and more. Therefore, it's essential for people following the ketogenic diet to increase their intake of these electrolytes through diet or other supplementation.
Why does keto deplete electrolytes?
This is because when insulin levels are low, the kidneys excrete more sodium. Since there is a delicate balance between sodium and other electrolytes in the body, the loss of sodium may disrupt levels of other electrolytes as well.
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