What You Need to Know About Electrolytes on Keto?
During the hot, humid days of summer or even after a great workout at the gym or even a little cardio exercise such as a power walk, we sometimes feel a little dizziness and perhaps some muscle weakness. Often this occurs when you are not getting enough electrolytes due to the changes in our foods when we switch to a ketogenic lifestyle. Getting to know about the important electrolytes you need to focus on daily will help you keep your body chemistry in balance as you go about your daily routine. This should become part of your overall keto health plan.
The Important Electrolytes
The three important electrolytes you need to make sure you get while on keto are
sodium, potassium, and magnesium. With a traditional diet, the combination of food,
particularly those higher in carbohydrates, give you enough of these electrolytes.
However, when you start reducing your carbs dramatically, combined with keto being a
natural diuretic, can cause the levels to be extremely low. You are going to aim for more
sodium than you normally would, which you get from salt. Your goal is to get at least 5000mg of
sodium per day. With potassium, you want 1000 to 3000mg a day, and at least 300mg
of magnesium a day for proper balance of Electrolytes on keto.
Getting Enough Sodium
Sodium is the most important electrolyte to focus on when you are on the keto diet. If
you feel faint and lightheaded, it is often from your sodium level being too low. The best
way to cure this is by having more salt on a daily basis. Not only should you be salting
your food, but you should try making an electrolyte drink. This will allow you to add more
salt, while also getting your minimum water intake at the same time. You can use
regular table salt if you must, but pink Himalayan salt is preferred since it has 84 trace minerals which offer other benefits as well. You can also get more sodium from organic chicken or beef broth.and even pickle juice. While some ketogenic lifestyle practitioners will often recommend bouillon cubes, I do not believe that is a good option. However they could be part of a carry along food supply if I were going somewhere that did the other options might not be available such as a hiking-camping trip.
Getting More Potassium
The next electrolyte you need more of is potassium. Mostly because you are no longer
eating foods that would otherwise have increased the potassium level, like bananas.
However, you can still get your potassium with low-carb foods while on the ketogenic
diet. As long as you are following a balanced diet of meat and veggies, you’re probably
getting enough. Some of the top foods with potassium are kale, all mushrooms, meat like
pork, and avocados. I do not eat much pork at all and relay of the other foods for my potassium.
And What about Magnesium
There aren’t many foods you can eat on keto with enough magnesium, so the best
option is to take a magnesium supplement. Get one that has at least 300mg per tablet,
and all you need is one a day.
My favorite electrolyte powder that I keep on hand is ULtima Replenisher. I add it to cold mineral water and enjoy a tall glass everyday. It is also great because it can travel with me when I am on the road. You can get more information here.
I hope this article has been helpful in finding ways to balance your Electrolytes on keto. This is very important to overall health in general and even more important now that you are eating a healthy diet.
I welcome your comments in the space below this article and will reply to each one. I also invite you to grab your free copy of “35 Tips To Go Low-Carb When Eating out“ Your can do so at the top right of this article. I am adding a couple of keto friendly Whole Food recipes to the blog every week and would love to have you join our family of Whole Food Low-Carb Enthusiasts..
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