Ketosis and Electrolytes
Quick Notes –
You may feel flat beginning a Keto program.
This may last up to 2 weeks.
Consume electrolytes during this time = feel good!
You may feel and look great within a few weeks.
When entering into a Low Carb High Fat diet or Keto nutrition plan, it is important to know what to expect from your body. During the adaption phase, where we are reducing our reliance on inflammatory food (sugars/carbs) and rely more on protein, fats and fibre, our body undergoes a significant metabolic and nervous system shift.
In the initial phases, much of the glycogen (from carbohydrates) stored in our liver and muscles begins to be consumed as it is easy fuel. Along with this associated glycogen burning, water retention is also reduced. It is likely that you may notice a reduction in swelling or puffiness over the body, perhaps even around the tummy & weight loss may be significant at this time.
On the flip side, you may experience fatigue, lethargy, a reduction in focus, might feel flat or simply dull. You may also experience constipation, heart palpitations/anxiousness. All of this is often referred to as the Keto-Flu and is typical of the transition to healthier diet practices.
This is where the essential electrolytes play a role. They helped me greatly as I transitioned to a LCHF diet by improving my clarity of thought, energy and vibrancy.
Here is a quick low down on the main characters – the big 4;
Excess sodium retains fluid.
Balances myocardial and neurological function.
Aids O2 carrying capacity.
Sodium Potassium Ion pump – generates electrical potential for cellular signalling, nerve and muscle activation.
Deficiency in sodium – May feel tired and weak.
Tip - QUALITY sodium, not table salt!
Balances sodium and works synergistically.
Creates the cellular gradient – sodium potassium balance in the kidneys.
Potassium comes from lots of vegetables.
Needs to be consumed to maintain a balance within electrolytes, in the body.
Aids the absorption of Sodium and Potassium.
Deficiency is most common.
Rich in foods high in chlorophyl – leafy greens (spinach etc).
Relaxes the muscles – helps to release – reduce muscle cramps.
Aids intense or sustained contractions – endurance/extended work-outs.
Muscular contraction – contracts – can still get cramping if deficient in calcium.
If deficient – you may get facial spasm/twitch, perhaps next to the eye etc., tremors.
Skeletal weakness – calcium pulled from bones if not enough in the diet.
There are other electrolytes, but keeping it simple, the above are noteworthy. Especially potassium which we need to be sure we are getting enough of.
What to Look for in an Electrolyte?
Low-carb hydration containing Sodium, Potassium, Magnesium and Calcium. Avoid the sugars, fructose, carbs. Our go-to can be added to your cart.
Go by feel and consume electrolytes as often as you need – it’s an individual thing. If you feel flat, go for the electrolytes. If you feel thirsty, go for the electrolytes.
The concepts expressed here do not constitute medical advice. Seek professional medical advice when commencing a new health regime.