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Saturday, June 20, 2015

KETO: Electrolytes

Even though I've been in and out of Ketosis a number of times, I still occasionally get lazy and need a good wake-me-up about eating right.

This happened to me last night. Leg cramps, light-headedness, achy joints, and general sluggishness. When I awoke this morning I was very tired, I felt sick. However, I knew right away what was wrong with me: My electrolytes were very low. This can happen if you aren't careful in general, and is a bit easier to do while in ketosis. Because there are so few carbs to hold onto water in your body, you tend to urinate more frequently - this depletes you electrolytes faster. And if you're breastfeeding AND in ketosis? You are losing your hydration at an elevated pace, all the more reason to be sure you are keeping your electrolytes in order!

Other than supplementation, which is fine, here are ways to make sure you are keeping your electrolytes in order.

The general amounts of electrolytes for adults are the following:
  1. 5000 mg of sodium chloride
  2. 4700 mg of potassium chloride or potassium sulfate (if you are breastfeeding, this jumps up to 5100mg per day)
  3. 300 mg of magnesium (chelated)
Sources:
Institute of Medicine: Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate
NIH: Magnesium
R/Keto: More Than You Ever Wanted to Know About Potassium


Keto foods high in Magnesium:
Leafy greens, nuts, seeds, fish, avocados, full fat plain yogurt, and dark chocolate.

Keto foods high in Potassium:
Dark leafy greens, squash, full fat plain yogurt, fish, avocados, and mushrooms.

As for sodium chloride (salt), the easiest way is to drink bone broth, or add a little bit of salt to your meals.

Affiliate Links-
Electrolyte Combo Supplements:
Emergen-C Electro-Mix


Boullion Cubes


Morton's Lite Salt

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