What Is The Keto Diet For Weight Loss
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Side Effects Of Electrolyte Imbalance
When youre starting the keto diet, you may go through what some call the keto flu. Its not really the flu but can have some of the same symptoms. You will experience your bodys transition period of adjusting to the lack of carbs.
It will flush out loads of bloat and water and if youre not up on your electrolytes, the imbalance will have some uncomfortable symptoms.
These keto flu symptoms include:
And more. None of the above sounds like fun, right? This is why you need to either supplement or make sure youre eating foods rich in each mineral.
Lets look at some of these mineral rich foods individually.
If youre lost and not sure how to get started with the keto diet, this meal plan is for you. Its a fool-proof guide to winning at the high-fat, low-carb lifestyle.
Add Salt To Your Diet
Most people get at least 2 grams of sodium from the foods they eat. You can add a teaspoon of salt to a liter of water and drink it over the course of the day. Another strategy is to drink broth or bouillon, which contains about 1 gram of sodium per cup.
If you do physical exercise, adding sodium prior to a workout may improve your performance. Drs. Phinney and Volek recommend taking one-half teaspoon of salt within the half hour prior to exercising in their book The Art and Science of Low Carb Performance17
Note: If you have high blood pressure, heart failure, or kidney disease, be sure to speak with your doctor before increasing your sodium intake.
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Why Is Magnesium Important
A diet rich in magnesium has been shown to increase mineral bone density, lower blood pressure, reduce inflammation, and reduce the risk of heart disease, along with several other health benefits.
Let’s highlight some key roles magnesium plays in the body.
Essential for Bone Health
Magnesium is required for healthy bones. It works closely with vitamin D to help the body absorb calcium and build and support healthy bones and teeth. Individuals who consume more magnesium have been shown to have higher bone mineral density reducing the risk of fractures and osteoporosis.
Important Relationship with Calcium
The relationship between magnesium and calcium goes even further. Magnesium helps ensure that calcium stores in the body stay at an optimal level so as not to cause calcification in the arteries or kidney stones.
Researchers have suggested calcium to magnesium ratios should be a maximum of 2:1 anything above this ratio is associated with an increased risk of inflammation and metabolic and cardiovascular disorders.
For this reason, if you’re taking calcium supplements, it’s best to choose a supplement that also offers magnesium. However, we strongly encourage you to seek medical advice from your doctor before introducing new supplements to your diet if you’re on any medication or treating a health condition.
Regulates Heartbeat and Muscle Contractions
Regulates Blood Pressure
Magnesium helps blood vessels relax, which can have a significant effect on blood pressure.
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What Are The 4 Main Electrolytes To Track On The Ketogenic Diet
There are four main electrolytes that are easily diminished and depleted during the ketogenic diet. In many cases, theyre the only electrolytes you should be primarily concerned about.
We will discuss these four main electrolytes and how they affect bodily functions, how they are depleted during a ketogenic diet, and some solutions to replenish them naturally.
Lets get started.
Why Is Magnesium Good For The Keto Diet
Magnesium is good for the keto diet as when you first start a low carb diet you may encounter symptoms of keto flu. These symptoms include:
- Muscle cramps
There may be many different reasons why you may encounter these symptoms, but one of the suggested reasons is a lack of magnesium in your diet.
You will start to lose a lot of water during the first few weeks of a low carb diet. As glycogen is stored in your body as one-part glycogen and three parts water, this will mean that more water is excreted through your kidneys.
Your kidneys control your magnesium levels, so increasing the amount of water excreted will also result in an increase in magnesium excreted too. Resulting in low magnesium levels.
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Do You Need Supplements On Keto
The short answer is: It depends.
It depends on the supplement, the quality of your Keto diet, your biology, and even the time of year.
Most people, for instance, will benefit from getting more electrolytes on Keto. Exogenous ketones? Maybe not.
Dietary composition also matters. If youre regularly eating salmon and sardines, youre probably consuming enough omega-3 fatty acids to skip the fish oils.
The overarching principle is to get as many nutrients as you can through food, then make up any shortfalls through supplementation. Lets start with perhaps the most common Keto shortfall: Electrolytes.
How Many Carbs Should You Eat On Keto Diet
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Designs For Health Ribo
Ribo-CarniClear is liquid carnitine along with vitamin B6. The protein L-carnitine is responsible for allowing fatty acids to be utilized in cells. It can help kick someone into ketosis if they have a hard time getting there, says Wagner. You can use it to keep you in ketosis, too.
Designs for Health Ribo-CarniClear, $73.60,
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Magnesium And The Ketogenic Flu
As your body adapts to ketosis, you may experience what is called the keto flu. How severe it is and how long it lasts depends on a lot of things, especially your nutrition prior to your keto diet.
The primary means of excreting magnesium is through your urine, followed by feces. When your body purges the excess fluids its been retaining on a carb-rich diet the increased urinary output is going to pull some magnesium with it.
Furthermore, magnesium is an electrolyte. Both an increase in loss through urine and diarrhea is going to significantly impact all your electrolytes.
Consuming magnesium rich foods at every meal and snack as you transition from your former way of eating to maintaining ketosis will shorten the duration and intensity of the keto flu. Continuing to eat magnesium rich foods will set you up for a lifetime of health.
How To Get More Magnesium On The Keto Diet
on November 01, 2019
If you follow a low carb diet like the keto diet you may run the risk of depleting your magnesium stores if you’re not replenishing your electrolytes and eating a variety of magnesium-rich foods like nuts, seeds, leafy green vegetables, and fish.
Some of the signs of magnesium deficiency include nausea, fatigue, weakness, loss of appetite, muscle cramps, and migraine headaches.
Low magnesium levels have been associated with a higher risk of hypertension, heart disease, stroke, diabetes, and osteoporosis, and an increase in low-grade inflammation, which itself can eventually lead to autoimmune disorders and other major diseases. A low-magnesium diet may even alter your gut microbiome, potentially impacting your mood and triggering anxiety.
In this article, we’ll explain magnesium’s role in the body, and how you can easily integrate more magnesium-rich foods into your ketogenic diet.
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What Foods Are Not On Keto Diet
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Why A1c Levels Go Up Even On Keto Diet
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Foods Rich In Magnesium
Magnesium is the mineral that helps your body to calm down. Its what will help you to decompress after a heavy workout or at the end of your day. I like to take my supplements at night to help me sleep as I realized that once I was in ketosis, it became difficult for my to fall asleep at night.
If you suffer from muscle cramps, youre probably lacking in magnesium. Magnesium also helps you to digest protein, control your blood sugar and metabolism and a whole host of other important everyday tasks. You will literally feel the result of having low levels of magnesium, which can be depleted by heavy workouts, stress and too little sleep.
Foods that are rich in magnesium include animal protein and dark leafy greens. Its recommended that you get at least 400g of magnesium from your daily diet. Heres a short list of where you could be meeting this need:
- Hemp seeds
What Supplements Should You Take While You Are On The Keto Diet
Although most supplements arent necessary, especially if you are eating plenty of low-carb vegetables and high-quality animal products, you may want to check out the supplements below to help you take your results to the next level.
Heres a list of the science-backed supplements we will learn about in this article:
- Fish oil
- Ketone salts
For a quick guide on these science-backed supplements and how they benefit you, scroll through our graphic below:
For more information on each supplement, the research behind it, and its recommended dosage/use, continue reading. If you noticed that some supplements are missing from the list, well explain why later on in the article.
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How Quickly Can I Lose Weight On Keto Diet
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