Don't Let Electrolyte Imbalances Ruin Your Keto and Fasting

Why Electrolytes are Important for Keto and Fasting?

Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance, maintain blood pressure, and transmit nerve impulses. These minerals are especially important for people on keto or fasting, as these diets can cause a loss of electrolytes due to reduced food intake and changes in metabolism. Just drinking water doesn’t cut it, if you are seeking to thrive.

Electrolytes are lost through sweat, urine, and other bodily fluids, so it's important to replenish them to maintain proper balance in the body. While certain foods contain electrolytes, it can be difficult to consume enough through diet alone, which is why electrolyte supplements may be recommended.

So, why does Keto and Fasting cause an electrolyte imbalance?

• When you restrict carbohydrates on a ketogenic diet, insulin levels decrease, which can cause the kidneys to excrete more sodium. This sodium loss can then lead to imbalances in other electrolytes like potassium and magnesium.
• During a fast, the body is using up its stores of glycogen (the stored form of glucose), which causes a release of water and electrolytes. This can lead to an initial loss of electrolytes like sodium and potassium.
• Fasting can also increase the secretion of certain hormones like aldosterone, which can affect the balance of electrolytes in the body.

Electrolytes improve hydration

Proper hydration is essential for overall health, and electrolytes play a crucial role in maintaining fluid balance in the body. Keto and fasting can lead to dehydration if you don't follow proper hydration practices, so it's important to ensure that you're getting enough electrolytes to help your body retain water.

Electrolytes increase energy

They are involved in the production of energy in the body. If you're feeling fatigued or lacking energy while on keto or fasting, it may be due to an electrolyte imbalance. Supplementing with electrolytes can help increase energy levels and improve physical performance.

Electrolytes reduce muscle cramps

If you've ever experienced a painful muscle cramp or spasm, you know how uncomfortable and debilitating it can be. Electrolyte imbalances can cause muscle cramps, so it's important to ensure that you're getting enough electrolytes to prevent this symptom.

Electrolytes aid better digestion

They play a role in the digestive process, particularly in the absorption of nutrients. If you're not getting enough electrolytes, you may experience digestive issues like bloating, constipation, or diarrhoea. Adequate electrolyte intake can help improve digestion and nutrient absorption, leading to better overall health.

Electrolytes Improve your mood

They have been shown to have a positive effect on mood and cognitive function. If you're feeling anxious or depressed while fasting or following a keto diet, it may be due to an electrolyte imbalance. Supplementing with electrolytes may help improve mental clarity and reduce these symptoms.

How to Get Electrolytes

There are several ways to supplement with electrolytes, including through food sources and supplements. Electrolyte-rich foods include leafy greens, nuts and seeds, avocados, and seafood. Supplements such as electrolyte powders or tablets can also be used to ensure adequate intake.

Check out our Electrolytes Range

If you're interested in learning more about the importance of electrolytes for fasting and keto diets, I found a few reputable YouTube links for you to check out:

• "Ultimate Guide to Electrolytes- Minerals to Pay Attention to" by Thomas DeLauer: This video discusses the importance of electrolytes for people on a keto diet and which minerals within the range, you should be looking at.

• "Using Salt to Optimize Mental & Physical Performance" by Dr. Andrew Huberman: In this video, Dr. Huberman will discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health and will examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness

Here are some links to the recommended daily intakes for each electrolyte from reputable sources:

• Sodium: National Health and Medical Research Council - Nutrient Reference Values for Australia and New Zealand - Sodium (https://www.nrv.gov.au/nutrients/sodium)

  Potassium: National Health and Medical Research Council - Nutrient Reference Values for Australia and New Zealand - Potassium (https://www.nrv.gov.au/nutrients/potassium)

  Magnesium: National Health and Medical Research Council - Nutrient Reference Values for Australia and New Zealand - Magnesium (https://www.nrv.gov.au/nutrients/magnesium)

  Calcium: National Health and Medical Research Council - Nutrient Reference Values for Australia and New Zealand - Calcium (https://www.nrv.gov.au/nutrients/calcium)

These sources provide additional information on the recommended daily intakes for each electrolyte and their health benefits.

* It's important to talk to your healthcare provider before starting keto or fasting. Your healthcare provider can help you determine the best way to incorporate electrolytes into your diet to ensure optimal health and well-being.