Electrolytes & Keto: How To Get Enough On Your Diet
Published: 11 months ago
The ketogenic diet (“keto” for short) is notorious for the so-called “keto flu”. It’s a state where your brain feels foggy and tired, you get muscle cramps and overall weakness, and you lack energy to enjoy your daily activities. The main culprit? A lack of electrolytes.
The rocky road from carb dependency can lead to a lack of electrolytes, causing keto flu. But what are electrolytes, and how do you get enough of them? Read our guide to learn about these vital minerals. Our tips will make it easier for you to stay on your keto path!
What Are Electrolytes?
Electrolytes are electrically-charged minerals that are responsible for many essential body functions, such as blood flow and muscle recovery. Apart from helping with basic biological processes, they help with your body’s hydration levels by maintaining fluid balance.
How Does A Lack Of Electrolytes Cause Keto Flu?
Keto flu can be caused by things like blood sugar level changes and dehydration, but if the symptoms last longer than a few days, you may not be taking enough electrolytes. Nausea, fatigues, headaches, and muscle weakness are common consequences of sodium, calcium, and potassium deficiency – and sodium and potassium are essential electrolytes.
Eating fewer carbohydrates also drops your insulin production – the substance responsible for regulating your blood sugar levels. Because your body is producing less insulin, your kidneys will start getting rid of more sodium – a vital electrolyte – as a waste product. Low sodium means keto flu!
On top of that, a healthy keto diet may be lower than the average diet in electrolytes. After all, whole and unprocessed foods tend to be low in sodium. Other potassium-rich foods like bananas and potatoes may be too carb-heavy to match a good keto plan.
If you’re still feeling all those awful symptoms, check your keto diet again. It may not be the carb cutting, and the key to solving your woes could lie in just eating more food with electrolytes.
What Can I Eat To Increase My Electrolyte Levels?
Keto flu may be a common issue for those cutting out carbs, but there are many healthy, keto-friendly foods that you can add to your diet to maintain a healthy electrolyte level! Here are some suggestions that will keep you fit, healthy, and happy!
Magnesium: magnesium can be found in low-carb, leafy greens like kale and spinach. It’s also present in protein-rich, keto-friendly fish like salmon and flounder.
Sodium: the easiest way to add sodium is to put some table salt into your meals. Low-carb bouillon cubes and bone broth are also delicious ways to take more sodium in!
Potassium: again, leafy greens are your best bet for getting more potassium. Avocados and fish also have enough potassium for a balanced keto diet!
Calcium: dairy products like full-fat milk and yogurt are both a must in keto eating plans and rich in calcium!
Reap The Benefits Of Keto Without The Flu Woes
Transitioning to keto eating can take some adjustments, but the health benefits are worth it! It’s all about gradually adjusting your eating habits and eating a varied diet. Let Keto Hub help you for a safe, effective and easy transition and try these tips out to see if they’ll help with your keto flu – you'll be surprised at how quickly they’ll work!
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