Electrolytes on Keto are necessary to maintain the ketosis without causing the keto flu symptoms to obtain healthy weight loss. Some conventional electrolytes include sodium, potassium, calcium, and magnesium.
Electrolytes on Keto
Reducing weight with the keto diet is not so tricky if you have used the best things to manage your carbs intake. It is easier to do if you have eliminated carbs in your food list. This is a low-carb and high-fat diet which helps to burn fats and introduce energy for your day to day functioning.
You may burn stored fats of your body to get energy and divert from glucose made energy. It may provide energy and fat loss at the same time. But, it is not as simple as it sounds. Before you have such weight loss, you have to get into ketosis. This is the most challenging thing in this diet, which not easy to attain by most of the dieters.
However, it is pretty much difficult, but not impossible. One can get into ketosis by using a low carb diet and ave the things that are typically suggested for this kind of dieting. During the process of ketosis evolvement, a few issues occur that are somehow the signs of getting into ketosis, but they are also the side effects of this diet.
Although it is a safe weight loss diet, it may develop the imbalance in electrolytes when you are on a keto diet. What are electrolytes? How do they affect by keto diet? And why they are essential? Let’s check all the details in this article.
What Are Electrolytes?
Electrolytes are the minerals found in your blood and other body fluids. They carry an electric charge that helps to manage the various functions of the body. Electrolytes on Keto are necessary to maintain the ketosis without causing the keto flu symptoms to obtain healthy weight loss. Some conventional electrolytes include sodium, potassium, calcium, and magnesium.
All these electrolytes help to perform various essential functions like heartbeat, body temperature, neurological functioning, muscle contractions, bladder control, and energy production. Most common electrolytes are; sodium, potassium, calcium, bicarbonate, magnesium, chloride, and phosphorus. They are required in an adequate amount to run your body functions optimally.
The imbalance in these electrolytes can cause damage or issues to your body. That is why it is necessary to keep pace in their amount. You may experience the headache, dizziness, heart palpitation, weight loss, brain fog, constipation, bloating, muscle cramps, and many more. All these issues are common symptoms that reveal about the lack of electrolytes in your body. So, maintain them to get the desired level of functioning.
Why Electrolytes Variate on Keto Diet?
Electrolytes function crucially to support your body functions. It is essential, but when you are on a keto diet, it fluctuates and may show off some symptoms to the dieters. Keto diet is a low-carb diet which restricts your carbs and processed foods intake. You have to take a lesser amount of carbs to get into ketosis.
This may affect the sodium intake and gradually creates an imbalance between other electrolytes too. Usually, carbs store the glucose and water into your body, and when you are on a low-carb diet, this water starts to flush away.
Symptoms of Electrolytes Imbalance
The reduction of water fluid from your body may lead to electrolytes imbalance that causes you to develop various symptoms such as:
- Heartbeat racing
- Heart palpitations
- Feeling shaky or weak
- Muscle or leg cramping
All these symptoms happened when you did not manage the number of electrolytes in the body during the ketogenic diet.
Does Electrolytes Imbalance and Keto Flu Same?
Well, the symptoms of keto diet and electrolytes imbalance are similar to some extent. There are a few that can be added if you are experiencing the keto flu. It makes you feel tired, dizzy, nausea, develop sleep issues and headache along with muscle cramps.
All these symptoms may correlate with the above-discussed electrolytes imbalance. No doubt, these symptoms happen in the beginning phase of ketosis that also shows the presence of ketosis for weight loss. They can vanish when you gradually move next to fat burn. This is also function as an adjustment period which not adjust to get into ketosis to its peak and say goodbye to extra fats of your body.
What are the Kinds of Keto Electrolytes?
Keto electrolytes are helpful if you are looking to maintain your weight and electrolytes amount at the same time. Due to the low-carb quality of ketogenic diet, it may decrease the amount of electrolytes and water in your body that cause various issues accordingly.
But, wait for a while, the number of electrolytes can ab balanced through some keto-friendly meals. So, add some supportive electrolytes into your keto diet to boost its worth for weight loss. Here are the most common electrolytes for the keto diet.
This is a critical mineral which also functions as an electrolyte. Sodium can helps to retain water in the body. It also correctly balance other electrolytes. This mineral is essential for nerve functioning and muscles working. The use of various things in your diet may maintain the amount of this electrolyte. Some common foods which deliver sodium to your body include:
- Himalayan sea salt
- Bone broth
The role of this mineral is vital for the maintenance of healthy blood pressure levels. It also manages the heart rate regulation and sustains proper fluid balance in the body. Moreover, potassium is also beneficial for nerve and muscle function. Its excessive amount is toxic for your health. So, use in a minimal and adequate amount. You can obtain it from the following foods:
- Leafy green veggies
Calcium is an essential electrolyte to perform various functions in the body. Its functions involve; nerve function regulation, blood clotting, build strong bones, and proper muscle contraction. Moreover, the intake and attainment of calcium is also possible with different foods. You can get it through:
- Dairy foods
- Leafy greens
- Almond milk
- Coconut milk
Magnesium is a beneficial mineral that maintains a healthy immune system. It improves heart rhythm and supports proper nerve and muscle functioning. Magnesium also balances other biochemical reactions such as calcium for bone building and strength. This mineral can be obtained through:
- Leafy greens
- Dark chocolate
- Pumpkin seeds
- Swiss chard
Does Hydration Help to Maintain Electrolytes Level?
Dehydration is common when you are on the keto diet because it restricts carbs and reduces water fluids from your body, which is why constipation and keto flu-like symptoms occur when you are on ketosis. Moreover, water retention may cause electrolyte imbalance. That is why the increased intake of water support your ketosis and electrolytes balancing.
Furthermore, the increase in water also helps you to get the desired weight loss without having the severity in ketosis symptoms. However, it depends upon your body needs that how much water you need in a day. But, most commonly, 8-10 glasses in a day are common regardless of region, height, weight, gender and other differences. Do not drink excessive water because it may flush away the electrolytes to form your body. So, drink according to your body needs and maintain a balance between water intake and electrolytes balance.
Can Electrolytes Consume in Supplemental Form?
Electrolytes are essential to your body functions. It is much crucial when you are on a keto diet. That is why its balance is required to maintain healthy and persistent weight loss with ketosis. There are different foods which provide a sufficient amount of 4 primary electrolytes for the keto diet. These keto electrolytes help effectively to create a balance between weight loss and electrolytes functioning.
On the other hand, supplemental sources of electrolytes are also suggested to fulfill the needs of electrolytes. One can use electrolytes based supplements to ensure the increase in electrolytes amount. But, try to be careful and use them with the suggested amount and apply precautions to avoid risk factors.
Electrolytes on Keto Diet are essential because they help you to get the desired level of weight loss and maintain other functions without causing any damage. The primary signs and symptoms of a keto diet can cause difficulty. These issues could be severe if you did not manage the electrolytes in the body.
So, use them to support the keto diet. The most useful keto electrolytes are magnesium, sodium, calcium, and potassium. Try to consume these electrolytes through natural foods or supplements. But, be conscious of the dosage and your body needs.