The ketogenic diet has gained in popularity over the last few years and for good reason! Those who adhere to this way of eating tend to experience dramatic changes in their health and wellbeing, including weight loss as a result. However despite the benefits, one main side effect of living a ketogenic lifestyle is a change in electrolyte balance in the body.
Electrolytes are a delicate balance of minerals within the body that help with organ and cellular functions. They are essential for many processes in the body and are necessary for survival. The most important functions of electrolytes are to maintain hydration and acidity levels as well as muscle and nerve function.
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WHAT ELECTROLYTES DO YOU NEED ON KETO?
While there are multiple minerals that make up our electrolytes, the most important ones that require our attention on keto are sodium, magnesium and potassium.
Sodium - plays an extremely important role in managing fluid balance, blood volume & pressure, muscle contractions, and nerve function just to name a few.
Magnesium - important for nerve function, energy production, protein synthesis, blood pressure regulation, blood sugar control, and over 300 enzymatic processes in the body.
Potassium - works in tandem with sodium on many of the same body functions, as well as flushes out excess sodium from the body and helps with muscle cramps.
WHY DO WE LOSE ELECTROLYTES ON KETO?
Each electrolyte must be kept in balance and within a healthy range to function at their best so we can feel our best. Once you begin a ketogenic diet your body starts to process electrolytes differently.
When you eat fewer carbs on a keto diet the body produces less insulin
Lower insulin levels cause the kidneys to excrete more sodium
Lower sodium can lead to “keto flu” symptoms
PLUS
Carbohydrates are stored in the body with water
(“carbo” = carbon molecules + “hydrates” = water molecules)
Lower dietary carb intake leads to increased water excretion, and decreased water retention
In addition, a lot of foods high in these specific minerals are also high in carbohydrates that are limited on a ketogenic diet.
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HOW TO TELL IF YOUR ELECTROLYTES ARE LOW?
When we start a ketogenic diet the body goes into a state of withdrawal from carbohydrates. The physical and mental dependence on carbohydrates stems from a lifetime of regularly relying on glucose (carbohydrates) as its main source of fuel.
Not everyone will experience symptoms when they transition away from a high carbohydrate diet, some people have little to no side effects. But some people will likely experience a few or more symptoms of what’s known as “the keto flu”. The keto flu usually results due to dehydration and electrolyte imbalance.
Symptoms of Sodium deficiency:
Weakness
Fatigue
Headaches
Nausea
Vomiting
Muscle cramps
Brain fog
Irritability
Recommended Intake of Sodium on Keto = 5000 - 7000mg DAILY
Symptoms of Potassium deficiency:
Hypertension
Adverse cardiovascular effects
Kidney damage or failure
Heart palpitations
Muscle cramps
Recommended Intake of Potassium on Keto = 1000 - 3500mg DAILY
Symptoms of Magnesium deficiency:
Muscle twitches & cramps
Anxiety & depression
Fatigue
Muscle weakness
High blood pressure
Heart palpitations
Dizziness
Recommended Intake of Magnesium on Keto = 300 - 500mg DAILY
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HOW TO GET ELECTROLYTES ON KETO THROUGH WHOLE FOODS
When you eat a variety of fruits, vegetables and other whole foods it’s possible to achieve balanced electrolytes without relying on supplements. However on keto it can be tricky to get enough of these foods to meet the daily requirements. Plus it’s important to remember that our digestive system plays an important role in the absorption of these nutrients, not just what we consume through diet.
There are many sugar free sports drinks on the market now that are acceptable on a keto diet. These are convenient and good in a pinch, but a single bottle doesn’t contain enough electrolytes for a ketogenic diet and can be expensive.
Food Sources High in Sodium include:
Pickle Juice
Bouillon
Bone Broth
Table Salt
Sea Salt
Himalayan Pink Salt
An easy way to ensure you’re getting enough sodium on your ketogenic diet is to simply add more salt to all of your meals. If you feel any drastic keto flu symptoms coming on, many people find sipping pickle juice can help.
Food Sources High in Potassium include:
Avocado
Spinach
Mushrooms
Brussels sprouts
Broccoli
Salmon
Artichokes
Almonds
It may be a bit more difficult to consume enough potassium from food sources throughout the day. This is where you may want to consider adding a potassium supplement to your daily routine to ensure you avoid electrolyte imbalance and keto flu symptoms.
The issue is that potassium supplements in pill form are maxed at 99mg. This is hardly enough to cover the 1000-3500mg of potassium required daily on a ketogenic diet. Many people add a premade electrolyte mix, or use a No Salt or Salt-Free powder (found in the salt section of most grocery stores) that is made up of potassium chloride to keep their electrolytes balanced.
Food Sources High in Magnesium include:
Pumpkin Seeds
Dark Chocolate
Almonds
Avocado
Halibut
Salmon
Spinach
Swiss Chard
Artichokes
Pine Nuts
Magnesium is responsible for some of the most important processes in our body. It may be difficult on a ketogenic diet to consume enough magnesium from diet alone to keep electrolytes in balance. Many people add a premade electrolyte mix, or take a magnesium pill or powder supplement.
It is important to note that the type of magnesium you take is extremely important as they vary in how they are absorbed and will affect your body.
Magnesium Bisglycinate is the most absorbable form of magnesium that won't cause any digestive upset. If you suffer from constipation, you may want to consider taking a Magnesium Citrate which helps promote bowel movements. Magnesium supplements are best taken in the evening as they may also calm the nervous system and help relax the body before sleeping.
Whether you take electrolytes on your ketogenic diet or not is entirely up to you. For some people who consume a variety of whole foods high in minerals, simply adding some more salt to those foods is enough. But if you’re experiencing any symptoms of electrolyte imbalance listed above, you might be more inclined to include supplementation daily. It’s also a convenient and easy way to ensure your daily electrolyte requirements, without going over on your carb intake for ketosis.
It’s important to note that keto flu is possible at ANY POINT you are living a ketogenic lifestyle, not just at the beginning as you transition into ketosis. If you’re feeling nervous or overwhelmed about starting a keto diet, click here to learn how coaching can help you get started on keto correctly so you feel your absolute best while working towards your keto weight loss goals!
