29 Dec Keto flu and what you are missing
Electrolytes (sodium, magnesium and potassium) are often underestimated on low-carb diets. Mineral and electrolyte management is the key to avoiding side effects typically associated with low carb dieting.
When entering the induction phase 1 of a Ketogenic Diet (50 grams or less of total carbs – about 20-30 grams of net carbs), most people experience “keto-flu”. This often scares them off and they start to think that low-carb is not right for their body. The “flu” is nothing else than a result of starving your body of carbohydrates.
Stay strong! You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements (if needed).
Did you know that if you have excessive stress usually means you need more vitamins and minerals.
Why is potassium so important for us?
Here are signs of potassium deficiency
- cardiac arrhythmia
- muscular weakness and muscle cramps, weakness
- depression and irritability
- heart palpitations
- skin problems
- respiratory depression, heart failure (severe deficiency)
Unfortunately, many potassium-rich foods are not keto-friendly but here is a list of keto-friendly potassium-rich foods:
- avocados (~ 1,000 mg per average piece)
- nuts ( ~ 100-300 mg per 30g / 1 oz serving, depending on the type)
- dark leafy greens (~ 160 mg per cup of raw, 840 mg per cooked)
- salmon (~ 800 mg per average filet)
- mushrooms (~ 100-200 mg per cup)
Magnesium is commonly deficient in modern diets, including low-carb diets. You should be aware of your intake, especially if you are an active individual like me. RDA for healthy adults is 400 mg a day. However, if you are suffering from magnesium deficiency, you may experience muscle cramps, dizziness and fatigue. Of course, severe magnesium deficiency can result in more serious problems.
Here is a list of foods rich in magnesium:
- nuts (~ 75 mg per 1 oz of almonds)
- cacao powder and dark chocolate (~ 80 mg per 1 tbsp cacao powder)
- artichokes (~ 75 mg per average piece)
- fish (~ 60 mg per average fillet of salmon)
- spinach, cooked (~ 75 mg per 1 cup)
- blackstrap molasses (~ 50 mg per 1 tbsp)