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Electrolytes for fasting and a keto diet

Electrolytes for fasting and a keto diet

Having a good or bad balance of electrolytes while fasting or on a ketogenic diet can make or break you. When you start this lifestyle, you will flush out electrolytes, and if you don't replenish, the whole experience will be very uncomfortable, and you might think this way of life is not for you.


What are electrolytes?

Electrolytes are essential minerals in our body. We need them to keep us hydrated, for our muscles and nerves to function properly and to keep the heart happy. We get electrolytes through our diet, and of course, if you are fasting, you need to supplement with something that won't break the fast. In particular, sodium will drop to low levels when on a ketogenic/low-carb diet and during fasting. Other electrolytes that you need to be aware of are Magnesium and Potassium.


Sodium

Sodium plays a crucial role in regulating various bodily functions, including fluid balance, nerve signalling, blood pressure, and muscle contraction.


Magnesium

Magnesium is vital for muscle, nerve, and bone health, digestion, heart function, glucose regulation and anxiety reduction.


Potassium

Potassium is essential for maintaining stable blood pressure, muscle and bone health, nerve impulses, balance, and regulating heart contractions.


Symptoms when you are low on electrolytes

Symptoms when you are low on Sodium

  • Tiredness

  • Weakness

  • Nausea

  • Brain fog

  • Headaches

  • Dizziness when you stand up


Replenish with 1/2 - 1 tsp of unrefined high-quality sea salt in a glass of water. I recommend Celtic sea salt.


Unrefined sea salt for sodium and minerals
We recommend Celtic sea salt

Symptoms when you are low on Magnesium

  • Muscle cramps

  • Muscle twitching

  • Poor sleep quality


Supplement with Magnesium Glycinate or eat more foods in your eating window that are a good source of Magnesium. Take the magnesium in powder form, so if in a capsule and if it's safe to do so, open the capsule and mix with a glass of water. Take about an hour before bedtime.



Good sources of Magnesium: Nuts & seeds, Avocado, Spinach, Wild-caught fatty fish and Chicken and Dark chocolate.


Symptoms when you are low on Potassium

  • Heart palpitation

  • Muscle cramps and/or twitching

  • Brain fog


Eat more foods in your eating window that are a good source of Potassium.

Good sources of Potassium: Avocado, Mushrooms, Brussel sprouts, Spinach, Swiss chard and Wild-caught salmon.


Electrolytes to prevent headache, tiredness and dizziness
Electrolyte Client info sheet

Do not make my mistakes

I can not stress how important it is to supplement with electrolytes during fasting or if you are eating a keto or a low-carb diet!


Looking back, when I first started this way of life I definitely did not understand the importance of electrolytes and made the rookie mistake of not supplementing. Don't make my mistakes, do it right!








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