And if this happens, you may not feel your best. Be more liberal with the salt shaker at mealtimes. If needed, especially the first week, have cups of bouillon or broth daily. Learn more Magnesium Symptoms 5 Muscle cramping or twitching at night or after exercise Course of action Eat seeds like hemp, pumpkin and chia or a portion of mackerel, almonds or leafy greens per day. If needed, take a magnesium supplement. Learn more Interested in learning more about why electrolyte levels can decrease on low carb and other dietary options to replenish them? Keep reading! The keto flu When you restrict carbohydrates, your body begins to process electrolytes differently. This is because when insulin levels are low, the kidneys excrete more sodium. Fortunately, replenishing sodium, magnesium, and potassium may help prevent or greatly diminish symptoms of keto flu and other side effects.
However, the following Cochrane review found no benefit for muscle cramps in the general population with magnesium supplementation. Symptoms and what to do Sodium Potassium Magnesium Start free trial. Resources  Campos, Marcelo MD. The keto flu When you restrict carbohydrates, your body begins to process electrolytes differently. For your body to be performing at its best, each of these electrolytes need to stay withina tightly controlled range. At the same time, the kidneys get rid of more potassium in an attempt to maintain biochemical balance. How much you should drink depends upon your body size, the current climate, and how active you are.
Quick Summary tl;dr When starting a low carbohydrate diet, ensuring you get the appropriate electrolytes from food is just as important as the macronutrient content. The gastrointestinal system: The stomach secretes gastric juices, which are rich in chloride ions. She has a strong interest in nutrition and the ketogenic diet and believes that they are beneficial for the treatment and prevention of chronic conditions, such as heart disease and diabetes. However, some of the supporting trial evidence shows a small blood pressure lowering effect without clear evidence of improved overall health. Fluctuations in fluid balance with the keto diet can be attributed to a few things: Reduction of circulating and stored carbohydrates. Avocado is the number one food for potassium-containing mg in every fruit, followed by raw spinach, chicken breast, tomatoes, broccoli, and asparagus. Having either a handful as a snack of adding them to dishes such as salads can be an easy and convenient way to consume them. Making sure your low carbohydrate diet is properly formulated to include foods high in these electrolytes will help to alleviate the symptoms of the keto flu. Achieving ketosis requires strict adherence to your keto diet and a carefully planned diet. Chloride — Chloride is another major extracellular mineral that, like sodium, also plays a role in maintaining proper extracellular fluid volume and osmotic pressure between the ICF and ECF [ 7 ].