Those Pesky Electrolytes

If you've ever tried keto, you've probably noticed that your electrolytes can fall out of balance.  Electrolytes are important minerals the body needs for proper function.  When we don't have the right balance of these minerals, it can cause symptoms of the so-called Keto Flu.  Basically, you may feel brain fog, muscle cramps, headaches, dizzy, and a whole bunch of yucky symptoms.  

The difference between consuming carbs regularly, and the dramatic change as you start keto can definitely have an effect on your system.  With the keto diet, your body doesn't need to release as much insulin to process your food.  This triggers several processes: it depletes glycogen stores, and also causes the kidneys to release sodium.  Further, a keto diet can be low in magnesium and potassium.  The end result is a body lacking those key minerals.

Since our bodies are excreting more water while eating a keto diet, it's important to drink LOTS of water.  In addition, you'll want to at least be aware of your electrolyte balance.  Some people choose to take an electrolyte supplement.  There are powders, like this one that I'm currently using, that are easy to scoop into your water bottle and drink first thing in the morning.  Or you can opt for capsules, which are flavorless and quick.  I also have a bottle of the capsules in my cupboard.

Just this week, I purchased a specific magnesium supplement.  It currently has a coupon available (8/2/2022).

Another way to get your electrolytes is through your regular diet - just pay attention to the key foods that provide the minerals you need!  Hopefully you're already including many of these foods in your meal planning.  If you notice particular symptoms of electrolyte imbalance, you can increase intake of those foods.

If I'm feeling more significant symptoms - like a headache, or nighttime leg cramps, I'll drink a shot of pickle juice, or sip on a hot cup of bone broth.  

Sodium

If you're low on sodium, you may notice:

• Headache
• Dizziness
• Fatigue
• Restlessness
• Irritability
• Brain Fog
• Lack of motivation
• Nausea 

You can increase sodium intake by salting your food!  Pink Himalayan salt is often recommended due to its mineral content.  Drink bone broth / bullion, snack on a piece of bacon, salted nuts, pickles, or pickle juice.

Potassium

If you're low in potassium, you may notice:

• Fatigue
• Dizziness
• Nausea
• Numbness/tingling
• Heart palpitations
• Low blood pressure 
• Depression
• Muscle cramps
• Constipation

Note that excess potassium can be toxic to your system, so don't overload on supplements... But you can get more potassium in your diet with avocado, spinach, broccoli, mushrooms, leafy greens, zucchini, beef, or salmon.  

Magnesium

If you're low in magnesium, you may notice:

• Lethargy
• Muscle weakness
• Irritability 
• Anxiety
• Restlessness
• Brain Fog

Increase your magnesium with dark chocolate, almonds, spinach, avocados, seeds, and leafy greens.

As you may notice, many of the recommended foods are pretty common for keto!  I love putting avocado on just about everything, and I've gotten in the habit of putting a leafy green salad on the side of most dinners.  So if you're getting lots of vegetables and meat, you're likely doing pretty well.  

My first time trying keto, the electrolytes were definitely an issue, even though I was eating lots of the foods on these lists.  I couldn't figure out why I felt so horrible until I happened across a post about electrolytes and started supplementing.  It made a huge difference!  So don't underestimate the importance of those pesky electrolytes.

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