If you are following a keto diet, then you don’t only need to think about the intake of carbs, but you also need to think about the keto electrolytes.
Some people are not aware of the keto electrolytes, and these people develop imbalances in the critical electrolytes before transitioning their body to the ketosis state.
Electrolytes On Keto – Everything That You Need To Know About!
This thing leads to some side effects such as fatigue, headaches as well as spasms. Having an imbalance in the keto electrolytes means that you have a high electrolyte level or very low electrolytes.
The electrolytes are the minerals that are essential for your life, and they help regulate various essential things in your body.
Some most essential kinds of electrolytes are sodium, potassium, chloride, magnesium, and calcium, etc. there are various ways by which you can have a balance of electrolytes in your keto diet. If you want to know about these things, then you are suggested to have a look at the points mentioned below.
Add enough amount of salt to your diet
Well, you need to know that salt contains sodium as well as chloride, and both these things are electrolytes. The table salt contains approximately 40% sodium and 60% of chloride.
This means that for getting 2400 milligrams of sodium in your body, you will have to eat around 6g of salt. This is the amount that is less than a teaspoon. The other sources of salt other than table salt include soy sauce, cheese, meat, and some condiments.
Drink more water
The electrolytes imbalances can happen due to drinking too much water and too little water.
Due to this, the electrolyte imbalances can cause some unfavorable changes in the body, which is also called dehydration. You need to keep in mind that adequate daily fluid intake is around 3.7 liters for men and 2.7 liters for women.
You can also consume fluid intake in juices, smoothies, veggies, soups, fruits, and many more. You cannot measure the amount of water that you need to drink per day, so you should focus on the signal which your body is giving to you. This means that whenever you feel thirsty, you should grab a cup of water.
Consume potassium-rich food
When you follow the keto diet, then it is effortless to get sodium in that diet. Potassium is something that is different. It is essential for you to know that while following the keto diet, you need this nutrient in a more significant amount for balancing the electrolytes.
The best way by which you can get this nutrient is by eating keto foods that are high in potassium. Now you may be thinking that how much potassium do you need to eat in the keto diet?
The answer to this question is that you should eat the same amount of potassium that you would eat when you are following any other diet.
Eat more magnesium-rich food
There is no doubt in the fact that the best way for getting any sort of nutrient is from food only. But the quality of food is critical, especially when it comes to magnesium.
The best way to make sure that your keto diet has enough amount of magnesium in it is by eating organic food. However, eating organic food is always not possible, so you should try to eat other sources of magnesium-rich food.
Some of the magnesium-rich food sources include almonds, spinach, peanut butter, plain yogurt, salmon, and ground beef.
Consider taking an electrolyte supplement
If you consider taking electrolyte supplement in keto diet, it is one of the very convenient ways which can help in quickly replenishing the electrolytes which you lost while following the keto diet.
You must make sure that you are eating sugar-free electrolyte supplements, and they are designed for providing rapid hydration in the body. You can also opt for the supplements which are specially made for the keto diet.
Till now, you might have become familiar with all the ways by which you can get electrolytes in the keto diet. So, you should consider these remedies to follow the keto diet in the best way possible.
Dr. Jase Neo earned his MS and Phd degree from Columbia University. His interests are centered in general health, mental health, and he is also an accredited cognitive behavioural psychotherapist. He has written articles on the connection between socioeconomic status and health, homelessness, violence, stigma, and discrimination. Now he is researching health disparities by race or ethnicity and socioeconomic status.