Why do we often hear about electrolytes in the ketogenic diet? Are electrolytes really useful for being in ketosis or for the keto-adaptation?
What are electrolytes?
Electrolytes are mineral salts which, when dissolved in a liquid (such as blood), have an electric charge. Electrolytes carry mobile positive and negative ions. They are therefore vital for the functioning of metabolism: energy, brain function, muscle contraction, the functioning of mitochondria and more.
Why do we need electrolytes in the ketogenic diet?
In a ketogenic diet or even in a low-carb diet, the amount of carbohydrates we consume is greatly reduced. This reduction in carbohydrates leads to a drastic reduction in the insulin that our body produces. This reduction in insulin is beneficial for the body. However, the reduction in insulin also has other consequences.
- Losing a lot of water
- Losing minerals such as sodium, magnesium and potassium
What is the problem?
Of course, it’s good not to retain too much water! But when the main electrolytes: sodium, magnesium and potassium are out of balance, unpleasant symptoms can arise, such as:
- Cramps
- Headaches
- Drop in blood pressure
- Nausea
- Palpitations
- Heavy or even painful legs
- Fatigue
What should I do?
To avoid this, you just need to keep a few simple principles in mind:
#1 – STAY HYDRATED
Drinking at least 1.5-2 litres a day is essential to prevent dehydration and demineralisation. Avoid dehydrating drinks such as tea and coffee.
#2 – ADDING SALT
In addition to properly salting your food, it is advisable on the ketogenic diet to take at least ½ teaspoon of salt (himalayan salt or sea salt) diluted in water per day.
#3 – GET EXTRA POTASSIUM WITH FOOD
Some foods are best because they are naturally rich in dietary potassium, this is the case with avocados, spinach sprouts, seaweed and aromatic herbs.
#4 – MAGENSIUM SUPPLEMENTATION
Good magnesium supplements are a must in the ketogenic ideet. Choose the most absorbable forms, glycinate, bisglycinate magnesium, or transcutaneous magnesium. Avoid so-called “marine” magnesium, which is often magnesium oxide, which is less absorbable. You can also choose a complete formula of electrolytes, which makes the balance easier to achieve. Electrolytes can also be used to supplement food intake.
The electrolytes from Go-Keto contain a unique composition of Chloride, Potassium, Sodium, Calcium, Magnesium, Phosphorus and Vitamin D. You can find these electrolytes here.
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