Electrolyte supplementation on keto is something to be aware of. Forcing our metabolism to burn fat over sugar through carbohydrate restriction on a keto diet, changes the way our bodies process electrolytes and water.
After properly formulating macros, regulating your electrolytes is the next step in a well designed ketogenic diet.
Recommended: Learn How to Set Macros on a Ketogenic Diet
What are the effects of a Ketogenic Diet on Electrolytes?
Keto dieters often notice their weight goes down after a few days of adapting to a ketogenic diet. With fewer carbs in the diet, we produce less insulin and deplete glycogen stores from the liver. Our bodies retain three grams of water for each one gram of glycogen. After glycogen is depleted and our kidneys dump the corresponding water weight, we experience an initial weight drop on the scale. This is just water weight, usually, no fat has been lost just yet.
Recommended: The Secret to an Easy Keto Adaptation
We must be careful because as the kidneys flush out the water, important electrolytes can go too!
Sodium, magnesium, and potassium are the main electrolytes relevant to a ketogenic diet. These three specific nutrients play an important role in our energy production, neurological function, temperature control, heartbeat, and muscle contraction.
Symptoms of electrolyte deficiency include:
- Leg or other muscles cramps, Charlie horses at night
- Heart palpitations or racing heart
- Feeling shaky, dizzy or weak, lightheaded
- Headaches or migraines
- Constipation and bloating
Many of these symptoms are signs of what is termed “keto flu”, which may occur during the first few days of keto adapting. No one needs to suffer the keto flu! All of these situations are completely avoidable and easily remedied by self-monitoring electrolyte regulation.
Is the adaptation period worth it? Learn about the benefits of a well-formulated ketogenic diet.
Salt is so important on a ultra-low carb animal-based diet that it is included in the top three things to eat on a carnivore diet: meat, water, salt.
To see the full selection, download our free printable pdf of the Carnivore Diet Food List and take a look.
Is Electrolyte Supplementation on Keto Necessary?
Electrolytes are important nutrients, similar to a fourth “macro”. Strive to get them from food based sources as much as possible. Our cookbooks have many simple keto recipes, all made from unprocessed ingredients, created to help simplify your diet and lifestyle. If you feel symptoms of low electrolytes, employ proper supplementation as needed.
The initial adaptation period is the most important time to monitor electrolytes. The longer we use a ketogenic diet, the better our bodies will adapt and learn to regulate electrolytes levels on its own.
The most important electrolyte to consider, especially when symptoms of fatigue, lethargy, weakness, and headaches occur.
Food sources: salt! Salt your food to taste, be liberal with it. These are our favorite mineral rich types of salt. Bone broth can be a source of sodium too, learn how to make your own or purchase the best organic, shelf-stable bone broths here.
How to supplement? Aim for 5,000-7,000 mg of salt daily, up to 3 teaspoons. Add it all to your meal or toss it back like a vitamin pill and drink down some water. Take an extra ¼ or ½ teaspoon of salt around intense work outs, hot yoga sessions, heat exposure and other situations in which you sweat a lot.
Recommended: Episode 144: Eat. All. The. Salt
Used throughout the whole body; consider if experiencing symptoms like muscle cramping and twitching, constipation, headaches, or poor sleep.
Food sources: pumpkin seeds, mackerel, cacao (have you tried our organic cacao from Ecuador yet?!), and avocado
In most cases dietary potassium is sufficient. Consider supplementing on an as-needed basis if heart palpitations or heightened awareness of heartbeat persists.
Food sources: avocado, mushrooms, salmon, and meat
How to supplement? 1/8th teaspoon 2x daily of potassium citrate.
Are you clear on your food choices? Learn what and what not to eat on a ketogenic diet.
It is a great kitchen resource and inspiration for ketogenic cuisine!
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