If you ever feel ill, especially with flu-like symptoms like dizziness or muscle weakness,
you might have what is called the keto flu. This occurs when you are not getting enough
electrolytes due to the changes in your food. Here are some things to know about the
important electrolytes you need to focus on when you are following a ketogenic diet.
The Important Electrolytes
The three important electrolytes you need to make sure you get while on keto are
sodium, potassium, and magnesium. With a traditional diet, the combination of food,
particularly though higher in carbohydrates, give you enough of these electrolytes.
However, when you start reducing your carbs dramatically, combined with keto being a
natural diuretic, can cause the levels to be extremely low. You are going to aim for more
sodium than you normally would, which you get from salt. Try to get at least 5000mg of
sodium per day. With potassium, you want 1000 to 3000mg a day, and at least 300mg
of magnesium a day.
Getting Enough Sodium
Sodium is the most important electrolyte to focus on when you are on the keto diet. If
you feel faint and lightheaded, it is often from your sodium level being too low. The best
way to cure this is by having more salt on a daily basis. Not only should you be salting
your food, but you should try making an electrolyte drink. This will allow you to add more
salt, while also getting your minimum water intake at the same time. You can use
regular table salt, but pink Himalayan salt is often preferred since it has other benefits
as well. You can also get more sodium from broth or bouillon cubes, and pickle juice.
Getting More Potassium
The next electrolyte you need more of is potassium. Mostly because you are no longer
eating foods that would otherwise have increased the potassium level, like bananas.
However, you can still get your potassium with low-carb foods while on the ketogenic
diet. As long as you are following a balanced diet of meat and veggies, you’re probably
getting enough. Some of the top foods with potassium are kale, mushrooms, meat like
pork, and avocados.
There aren’t many foods you can eat on keto with enough magnesium, so the best
option is to take a magnesium supplement. Get one that has at least 300mg per tablet,
and all you need is one a day.