When people start to follow the keto diet, the first challenge is to get them to pay attention to their potassium and sodium intake. The demonization of salt is the part of this stem from the past 50 years. In this demonization, we learn that a little amount of sodium intake is better .In this article, you will learn complete details about sodium and potassium chloride during the ketogenic diet.
What is Potassium?
The potassium K is a chemical element and the third most copious mineral found in the human body. But more essentially, it’s the best electrolyte with calcium, sodium, chloride, and magnesium. This potassium is a mineral and potassium intake on blood can keep your body in good condition. Potassium ratio, potassium alloy, and sodium potassium atpase.
Potassium levels go much and potassium can help to maintain your health. Its symbol is K, and the atomic number is 19. The potassium ions across the cell. Potassium is silver-white material that is cut by the knife with little force. Human cells always require electrolytes to function properly. Electrolytes have the activities in hand such as:
- Muscle contraction
- Heartbeat regulation
- Body temperature Management
- Bladder control
- Energy production
- Neurological functions
Potassium is involved in the sodium-potassium pump. Basically, this process helps to move molecules across the cell membranes. Such as:
- It controls muscle contraction includes the heart
- Transport the amino acids and nutrients to cells
- Allow messages to deliver along your nerves by conducting voltage of electricity.
Adults need the 4,700 mg dose of potassium throughout the day from dose. If your body’s potassium level is low, then you may experience a condition called hypokalemia.
In this condition, the sodium-potassium pump doesn’t work properly. And it leads you to the condition of cramps and heart arrhythmias. Deficiency signs of potassium in your diet include:
- Severe headaches
- Fatigue, both physically and mentally
- Fluid retention
- Heart palpitations
What is Sodium?
Sodium is a chemical element. Its symbol is Na, and that atomic number is 11. When you start a keto diet sodium, the first and essential thing to monitor the significant electrolyte. Sodium is the primary and crucial electrolyte.
In the past, we learned that keep the sodium levels low. This is good advice for those who are on a standard American diet. The American diets are filled with processed carbs and sugar. Try to maintain the levels of sodium in your body. Use dietary sodium and potassium to get mineral and electrolyte.
The human body excretes the water when you restrict the carbs, and sodium comes with it. To get a sufficient sodium dose, it is better to use pink Himalayan sea salt in your foods. High sodium levels may cause of side effects, therefore, try to reduce sodium and potassium intake.
Imbalance of Potassium and Sodium on Keto
As everyone knows about the keto diet and its health benefits. Keto diet offers better health, easy weight loss, good glycemic level, better mood, and better energy levels. But the keto diet is not without its fair share of reversal.
The imbalance of sodium and potassium is one significant reversal that is happened in a low-carb ketogenic diet. But fortunately, it is easy to prevent and maintain this imbalance of sodium and potassium ions across essential minerals and electrolytes.
There are several reasons why it happens when we talk about the imbalance of sodium and potassium on the keto diet. Below you can learn more about the causes and solutions behind this imbalance.
Importance of Potassium and Sodium Balance
Potassium and sodium are chemical electrolytes. These electrolytes have an electric charge, and they are found in the fluid of the body like urine and blood. Both are also found in the fluid inside and outside of the cells. Low sodium amount, chloride and bicarbonate. Check the sodium to potassium ratio much sodium chloride potassium calcium.
Both electrolytes have different unique roles in the body. But the exciting thing about these electrolytes is their interconnection. To main the fluid balance in the body, sodium, and potassium works together. Potassium and water, sodium levels go, potassium is found very good for human health.
Potassium is mainly founded inside the body cells. And the sodium is the primary electrolytes in extracellular fluid. Besides maintaining the balance of fluid, some other roles of both electrolytes such as:
- Regulating Blood pressure
- Controlling nerve impulses
- Regulation muscle contraction
- Maintaining normal heart rhythm
- Help to protect bone health
- Prevent the kidney stones
- Controlling blood volume
How to Get Electrolytes on Keto?
Many side effects in the keto diet are the cause of the imbalance of both electrolytes. These are typically mild and short-lived. They are easy to maintain with a simple diet twitch and increase the water and sodium intake. Experts of the keto diet suggest optimizing the intakes of sodium and potassium to prevent these problems.
Specifically, an expert suggests that 3-5 grams of sodium, 3-4 grams of potassium, and additionally 300-400 milligrams of magnesium to avoid problems on the keto diet. You can improve the intakes of sodium and potassium or other electrolytes.
You have to eat more nutrient-rich foods, add more salt to your meals. Or even you can take both electrolyte-rich supplements. Supplements will help you to maintain your imbalance of electrolytes. So you may know how much exactly you are taking intakes. This is not important to get these electrolytes direct from the foods.
How Much Dose You Have on Keto Diet?
Taking 3,000 to 5,000 milligrams of sodium and 3,000 to 4,000 milligrams of potassium is average needed as a part of the ketogenic diet. Instead, then tracking the sodium and potassium directly, the suggestion is to salting food to taste. Add 2-gram sodium as broth or bouillon and eat five servings of non-starchy vegetables daily.
For magnesium, 300-500 milligrams is an initial suggestion. Muscle cramps are the best signs of exhaustion. To fill the intercellular magnesium, we suggest three tablets daily of slow-mag or the generic slow-release equivalent for 3-6 weeks.
How Keto Diet Impacts Sodium and Potassium?
The keto diet’s effect on sodium and potassium levels in the human body is fasting and starvation. It may cause losing electrolytes through the urine. The first and essential thing is keto diet causes the kidney to expel more sodium.
This fasting is known as natriuresis that works as a response to lower the insulin levels. Insulin is works as a peptide hormone in the body produced by the beta cells of the pancreas. In response to raising the blood glucose levels, the pancreas built insulin.
Usually, after carb-rich food, insulin level increases. After fasting, starvation, and eating lower carb meals, the blood glucose levels are lower than average, and the insulin levels decline. The secondary action of insulin is the cause of cells to retain sodium.
On the contrary, cells release sodium with a lower level of insulin. When we talk about the keto diet and potassium, stay in ketosis and don’t eat enough salt that may cause adrenal glands to increase their construction of aldosterone, according to some leading keto experts. Aldosterone may cause the kidney to release potassium and conserve sodium.
Keto Sources of Sodium and Potassium
Always it is best to get all your nutrients direct from foods. Or, use supplements only when it’s convenient and lack certain nutrients in your diet. Here is the list of the great source of sodium and potassium and also a supplement that is good to complete the lack of sodium and potassium:
- Salt: The salt is 40% of sodium and 60% of chloride. One tbsp gives you around 2.300 milligrams of sodium.
- Boullion Cube: One cube of bullion contains 30 calories and 2.400 milligrams of sodium.
- Bacon: One ounce of cured bacon provides 680 milligrams of sodium and 11 grams of fat for ketosis.
- Pork Rinds: One ounce of pork rinds provides 515 milligrams of sodium and no carbs. It is rich in fat and protein.
- Soy sauce: It’s a great way to add sodium to your keto foods. One tablespoon of soy sauce provides 1006 gram sodium and one gram carb.
- Pickles: One dill of pickle provides 569 milligrams of sodium and one gram of carbs.
- Avocado: One and half of avocado provide 485-milligram potassium.
- Brussel sprouts: Half a cup of cooked sprouts provides 250 milligrams of potassium.
- Spinach: 5 grams of spinach in a bunch provides 54% potassium.
- Almonds: Almonds and almond products provide your daily needs. One handful of almonds contain 200 milligrams of nutrients.
- Fish: Vegetables are not the only source of potassium. Half fillet of salmon fish also provides 680 milligrams of essential electrolytes.
- Coconut: One cup of coconut milk can provide 630 milligrams of potassium.