Due to the nature of the Ketogenic Diet keeping an eye on water consumption and electrolytes can help you stay on track. Being in ketosis allows the body to let go of excess water, and by doing this you can lose important minerals in the process.
Cutting carbs requires the body to make less insulin, and glycogen stores begin to be depleted, which is exactly what you are aiming for by doing the keto lifestyle. As your body reduces it stores of glycogen the water released is literally 3 grams of water per 1 gram of glycogen. So you can see why some people dump several pounds rather quickly at the beginning of any diet. 🙂
Unfortunately this dump of stored water can reduce the body’s stores of minerals such as sodium, potassium, calcium and magnesium. These minerals are very important in the function of the body, such as;
- Heartbeat regulation
- Muscle contraction and relaxing
- Managing body temperature
- Producing energy
- Bladder control
- Cognitive function, and neurological functions
Electrolytes require a specific balance to help the body function properly and deficiency can cause some symptoms:
- Heart Racing or beating odd
- Feeling dizzy or shaky
- Headaches
- Muscle cramps or tightness
- General soreness
- Constipation
Sometimes its a good idea to take a supplement for electrolytes, especially in the beginning of going keto. I recommend that you:
- Eat dark green leafy vegetables, steamed broccoli, avodaco and other mineral rich foods.
- Add real sea salt to your water, and food daily.
- Eat small servings of seeds and nuts. Remember they add lots of calories so easy does it!
- Take a calcium/magnesium/potassium supplement
- Drink your water to keep the balance
- Sometimes adding a vitamin with K2, Lipase and/or Oxbile can also help with digesting fats.
- Probiotics also may be helpful