One of the biggest mistakes people make on a ketogenic diet is not getting enough electrolytes. Here’s why they’re so important and how you can easily get enough daily.
Electrolytes are minerals your body needs to survive. They’re responsible for regulating and maintaining important functions in the body, such as muscle contractions and your heartbeat.
Electrolytes include the minerals sodium, magnesium, calcium, potassium, and chloride. But the most important electrolytes to worry about on the Keto Zone Diet are:
When you start the Keto Zone diet, which is extremely low-carb, your body doesn’t produce as much insulin.This signals the kidneys to release more water and hold onto less of it.
With that water loss, electrolytes are excreted too.
This is why keto flu symptoms common at the beginning of a keto diet are often signs of electrolyte deficiency or imbalance. Those symptoms may include muscle cramps, headache, brain fog, increased heart rate, or fatigue.
Thankfully, you can avoid these symptoms (and keep yourself healthy) by replenishing your electrolytes daily.
Getting electrolytes is pretty easy. Here are the best ways to do it.
While the general population is told to reduce their sodium intake, the rules are a little different on a keto diet. Because 1) you’re no longer eating high-carbohydrate and highly processed foods and 2) your body is releasing more water/electrolytes, you probably require more sodium.
Add sea salt to your water and/or your keto meals to easily increase your sodium levels. Celtic Sea Salt and Real Salt are some of the best options you can find at health food stores or online.
Look at your local health food store or online for no-sugar-added electrolyte supplements.
Add these to 50% or more of the water you drink each day. If you feel tired or notice any keto flu-like symptoms, you’ll probably need more.
Divine Health’s Enhanced Multivitamin contains several chelated minerals that may be a good option.
Each serving of Instant Ketones contain sodium, magnesium, potassium, and calcium. Besides the benefits of taking ketones, it’s a good way to help replenish electrolyte levels too!
Another way to increase sodium intake is by having salty fermented foods, like sauerkraut or kimchi, or drinking bone broth.
Several keto-friendly snacks are also good sources of magnesium or potassium:
Remember, your body is losing more water, especially when you’re new to the Keto Zone. So drink up regularly all throughout your day to keep you water intake up along with your electrolytes.