In this blog article, you’ll quickly learn why electrolytes are crucial on the keto diet. If you ever feel ill, especially with flu-like symptoms like dizziness or muscle weakness, you might have what is called the keto flu.
This occurs when you are not getting enough electrolytes due to the changes in your food. Here are some things to know about the important electrolytes you need to focus on when you are following a ketogenic diet.
Most people are mineral and electrolyte deficient regardless of diet. Obviously, if your diet is junk food, these deficiencies might start showing up in your life as health ailments.
I was vegan for almost 3 years, I went from Taco Bell and fast food to vegan overnight thinking it would improve my health. While I did initially feel better and lose weight, my health became a massive train wreck.
Oxalates And Anti-nutrients
Did you know that many plants are anti-nutrients? This means they actually pull beneficial nutrients out of your body that you think you are receiving in a plant-based diet. Plants also contain oxalates, which are very troublesome causing all kinds of misdiagnosed health issues.
Oxalates bind to calcium during digestion in the stomach and intestines and we used to think they left the body in the stool. Our bodies are processing so many oxalates that it is trying to hide the crystals in tissues until the body can release them.
Spinach, Almonds, Soy, Chard, Chocolate, Sweet Potatoes, are some of the foods with the highest amounts of oxalates…….and we thought these were healthy foods!
They stick to one another to form larger crystals in our joints, in the gut, everywhere in the body. These are known as kidney stones, but we know now that it is a much bigger problem than just kidney stones.
Long story short, the fiber, oxalates, anti-nutrient properties and the lack of essential minerals found in my vegan diet caused Crohn’s disease, anxiety, depression, massive muscle loss, pre-diabetes, thyroid issues to name a few.
If you want to know more about Oxalates, learn from the leading expert Sally K. Norton.
You can learn more about how I healed my Leaking Gut and Crohns here.
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 though higher in carbohydrates, give you enough of these electrolytes.
However, when you start reducing your carbs dramatically, combined with keto being a natural diuretic, it 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. Try 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.
Instead of trying to create your own electrolyte recipe, just use Mito//Plex and get the best electrolytes on the market. You can learn more about Mito//Plex technology here.
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 levels 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, but pink Himalayan salt is often preferred since it has other benefits as well. You can also get more sodium from broth or bouillon cubes, and pickle juice.
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 (extremely high in oxalates), mushrooms, meat like pork, and avocados.
Most People Are Deficient In Magnesium
There aren’t many foods you can eat on keto with enough magnesium, so the best option is to take Jigsaw magnesium supplements. Get one that has at least 300mg per tablet, and you might need to take up to 4 a day.
The best way to know if you’re taking too much magnesium is that your stools will become loose….then back off a bit.
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However, drinking ketones daily, along with consuming lower carbohydrate meals and a consistent exercise routine can improve your well-being.
*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.