I’m writing this article because I feel like there it’s not given enough importance to such a meaningful subject like electrolytes in a ketogenic diet.
If you are experiencing one or more symptoms from the list below and you are following a low carb/ ketogenic way of eating, you have for sure an electrolyte deficiency.
Electrolytes deficiency it’s common on a super strict low carb diet.
Today I’m going to show you how you can make an electrolyte drink at home that will release the “keto flu” symptoms instantly.
You don’t have to spend enormous amounts of money on sports drink that are full of sugars and nasty ingredients.
What are the signs of the lack of electrolytes?
- A headache
- Muscle Weakness
- Leg Cramps
The electrolytes are sodium, potassium, magnesium, calcium, and chloride.
YES, you can get them from natural sources like avocado ( potassium), green leafy greens, mushrooms etc.
For as long as you include so little carbs in your diet, you should always take care to get enough electrolytes. Otherwise, you experience the symptoms above.
When you switch to a low-carb diet, your kidney switches from retaining salt to rapidly excreting it. The body is getting rid of excess water and salt, which is a good thing.
From the book “The Art and Science of Low Carbohydrate Living”:
Low carb diets are natriuretic – they make the kidneys dump sodium. Sodium deficiency can cause a headache, dizziness, and fatigue. With continued low carb intake and sodium restriction, at some point, your kidneys start to excrete potassium to conserve sodium. Potassium deficiency can lead to muscle cramps, cardiac dysrhythmia. It can also cause the body to lose muscle, even when there’s plenty of protein in the diet.
From the book “The Ketogenic Diet” by Lyle McDonald, page 79.
The diuretic (dehydrating) nature of ketosis causes an excretion of three of the body’s primary electrolytes: sodium, potassium, and magnesium (31,40). These three minerals are involved in many processes in the body, one of which is the regulation of muscle contraction, including the heart. Some studies show a net loss of calcium while others do not.
Homemade Keto Electrolyte Drink
- Mix well all the ingredients and drink it during the day.
Micronutrient details: Potassium 1348 mg (39%), Sodium 420 mg (18%), Magnesium 325mg (81% RDA)
All text & images © Copyright Ioana for LowCarbSpark.com.
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What is the amount of electrolytes that you should daily aim for?
The consensus among low-carb experts is you’re aiming for these numbers:
• 3000- 5000 mg of sodium chloride (salt)
• 4,700 mg of potassium
• 300 mg of magnesium (chelated)
Make this keto electrolyte drink at home and forget about feeling dizzy and weak on a low carb / ketogenic diet.