What are Electrolytes and why it’s important in Keto Diet
More people, in the beginning, quit a diet and go back to a normal unhealthy diet. Because Keto beginners will face a common problem “keto flu” when the body switches to ketosis. Electrolyte imbalance is one of the main reasons for the side effects of keto flu. Add minerals to your keto diet it will help to achieve ketosis smoothly. Long-term keto dieters said they increased focus, and energy, and started losing weight. Let’s discuss in detail how to get electrolytes in a keto diet.
What is Electrolytes?
Electrolytes are minerals it form electric charges in your body. It contacts the never cells and body tissue.
When your body moves toward any object electric charge plays a role.
The essential minerals are sodium, potassium, magnesium, calcium, chloride, phosphate, and bicarbonate.
Why it’s essential in the keto diet
In most other diets people who follow there will reach their daily needs in minerals.
But keto is different when you start a low-carb diet you slightly feel a mineral deficiency. Why means that most minerals-filled foods are high in carbs.
Eg banana is rich in potassium but it contains 27 grams of carbs it covers a day needed almost. So in the article, I suggest foods are rich in minerals and low in carbs.
It helps to stay in a state of ketosis and you may avoid the most heard word in the keto diet is “Keto Flu”
How to get a replenished electrolyte imbalance
Best way to get minerals in foods. If you start eating rich minerals foods the body will take care of electrolyte imbalance.
The pancreas produces hormone-like insulin. Insulin helps to hold the sodium from the kidney. In a low-carb diet, you start to reduce the insulin. Then your kidney flushes out sodium and potassium thru urine.
The most important nutrients we need are sodium, potassium, and magnesium thru diet.
What is the problem will come from electrolyte imbalance “Keto Flu”
In the body, there are two energy sources glucose (sugar) and fat. When the body uses glucose as energy. Cut the carbohydrates and start consuming fat the body uses fuel as fat instead of glucose.
In between the transition time, some common face side effects are “Keto Flu” are
.Fatigue
.Muscle weakness
.Brain Fog
.Sleeping issue
.Nausea
.Restless
.constipation
.digestive issue
The main reasons for low carb diet pancreas create less insulin hormone which creates an electrolyte imbalance.
Start a proper start diet and add the important minerals below we discuss. Stay hydrated avoid electrolyte imbalance follow a proper keto diet and start a healthy lifestyle.
Sodium
Sodium will work on cells inside and outside and is one of the most effortless nutrients to replenish. A recommended dietary allowance (RDA) of 2,400 milligrams is enough for the day.
The body will eliminate the sodium thru urine and sweet. And another reason glycogen is sugar stored in the liver and muscle is that when you start a low-carb diet or keto diet you start losing water content in the body.
In the table of salt, nutrients contain chloride 60% and sodium 40%. you can add a half teaspoon of sea salt and Himalayan salt. some foods are best for sodium deficiency table salt, pickle juice, whole food, tomato juice, and bone or boullion broth.
Keto diet Expects says if you’re athletic you want to take 3,000 milgram to keep hydrated. When sodium is low it affects blood pressure and fluid flow in the body.
Potassium
Potassium and sodium are “Yin” and “Yang” both we want to maintain at the same level. If you have more sodium level potassium will help to flush out excess levels.
Most people think banana is the best food and contains more potassium but it will have together carbs. The best option is Avocado has more potassium than a banana. Avocado is good for heart health and it has natural fats.
when the mineral is low it leads to muscle cramps, muscle weakness, bone problems, blood pressure, fatigue, and more. A doctor prescribes potassium to people who have hypertension and high blood pressure.
Sodium will work for both sides but potassium works inside the cell. Potassium-rich foods avocado, salmon, almonds, mushroom, spinach, and green leaf. Take food as a whole food, snacks, and salad.
Magnesium
Magnesium helps more than 300 enzymes for biochemical reactions in the body like protein synthesis, nerve and muscle function, control blood level, and more.
The most important food is how to produce and process it. Especially magnesium, we have a lot of opportunities for depletion in soil and lack of food. It’s hard in modern agriculture but it tries to consume organic food.
In the human body there daily need 320 milligrams for women and 420 milligrams for men. Magnesium-based foods Seeds, nuts, salmon, beef, cocoa powder, dark chocolate, spinach, and green leaf.
Natural way to prepare a quick electrolyte
We can prepare in a few minutes and the ingredients are simple it will help to replenish an important electrolyte and stay hydrated.
Take a glass or sports bottle fill it with 240ml water take 2 tablespoons of lemon juice and add a pinch of salt mix it well and have your drink.
It will cover sodium, potassium, magnesium, and more minerals.
Supplements and Pills
The best way to get all nutrition is from whole food. If you have a busy life schedule and do not have access to food then consider supplements.
For electrolyte drinks and powder supplements for hydration make sure no sugar content is added it will bad signs for keto dieters. Mostly prefer potassium and magnesium supplements. In lable exogenous ketones and MCT, ingredients are added great for the keto diet.
Pills are your last choice for electrolyte imbalance and dehydration. vitamin D deficiency and medication use will inhibit the absorption process of nutrients. A good way to start it consult with your doctor.
Conclusion
Most people think our body contains 70% water so we drink more will stay hydrated. That’s a lousy idea consuming more water will face some health issues. Make a plan to replenish lost electrolyte’s sodium, potassium, calcium, and magnesium.
Almost try to consume whole food organically and take an electrolyte supplement. If you’re done in the proper way you will not face keto flu and electrolyte imbalance. If you like this article and get any valuable knowledge just give me a Thumbs up. And finally, we have 21 days of keto recipes the doctor recommended clicking the link and carb tasty recipes.
Bye….
