What is keto flu? And what are electrolytes?
This is one of the things that people often overlook when starting a keto or very low carb diet, electrolytes and the threat of the keto flu. Sometimes I just don’t know about them, sometimes I think they’re not that important.
It’s easy to underestimate how important enough electrolytes are, so what are they and why do we need them so much?
You should be aware of them and start replenishing your electrolytes from day one. Doing so helps prevent the “keto flu” (see symptoms below).
Why Are Electrolytes and the Keto Flu Important?
Is keto flu a bad thing? Is it harmful? Bottom line, no. And you can avoid keto flu! So why does it happen? In a typical Western diet full of processed carbohydrates (think cereal and bread), electrolytes (vitamins and minerals) are added to the food by manufacturers.
Processed Foods
We eat so much processed food these days. Our lands are over-cultivated, so a lot of natural nutrients are lost in our vegetables. That’s why they started adding electrolytes etc. in our processed foods. So we rarely feel any adverse effects from lack of electrolytes. All those things that are “fortified with vitamins and minerals” include our essential electrolytes.
Electrolytes and the Keto Flu Explained
As we eliminate processed foods and refined carbohydrates, we may feel some effects when artificial sources of electrolytes are taken away from us. If we don’t know which healthy keto foods to focus on and what to include more of in our keto diets, you may feel the effects of the keto flu. You can avoid it. And it’s really nothing to be afraid of! I see people quit keto after a month or less and never get to experience the true health benefits of eating that way. Which is a real shame!
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Water and electrolytes
You’ll also drink plenty of water to stay hydrated throughout the day, which is just good practice. Increasing your water intake on keto and low-carb diets is common and encouraged. Low sodium levels can cause a dehydrated effect. This is another reason to make sure you are getting sufficient electrolyte levels. They are necessary to activate the healthy biological functions of the heart, muscles and central nervous system. They also play an important role in supporting proper sleep patterns.
What are your electrolytes?
Sodium, potassium and magnesium.
You can get your electrolytes from various food sources (most people choose to supplement with magnesium over the counter, see information at the end of this blog for the different types).
Electrolytes should be consumed daily and a large part will come from the foods you eat:
5000 – 7000 mg of sodium
1000 – 3,500 mg of potassium
300 – 500 mg of magnesium
How about keto flu?
Giving up sugar and all those refined carbs can take a toll on your system, as I said earlier, but not everyone gets the keto flu. And you don’t need either. But if you experience mild side effects when you start keto, rest assured that it’s short-lived and will go away within a week or two.
Here are some of the most common side effects people complain about when starting a keto or LCHF diet. And how to help get even and get rid of them. Please pay attention to your body and any symptoms. If you are not sure about something you should always seek appropriate medical advice from a qualified physician.
Keto Flu Symptoms: What Helps?
Fatigue: Foods rich in potassium, vitamins B1, B5, increase sodium
Dizziness: Avocado, increases sodium
Headaches: Increase the frequency of meals, drink enough water
Nausea: broth/bone broth, broth
Numbness or tingling: Spinach and other nutrient-dense leafy greens
Feeling cold: Increases iodine, seaweed and seafood
Heart palpitations: Broccoli, stimulates potassium
Feeling hungry: Increase fat a little, incorporate apple cider vinegar (“with mom”)
Live dreams: Increase vitamin B1 (B vitamins from nutritional yeast)
bloating: Reduce fat, add apple cider vinegar (“with mom”)
Keto Rash: Increases B vitamins, Nutritional Yeast, increases vegetables
Constipation: Reduce the cheese, increase the vegetables, reduce the broccoli and cauliflower
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Do I “need” over-the-counter supplements to get my electrolytes and prevent the keto flu?
Not necessarily, but you might want to take it electrolyte supplements. Eat a wide variety of meats (beef, chicken, pork), fish and seafood, nuts and low-carb, nutrient-dense vegetables. Focus especially on plenty of leafy greens and add salt to your food to avoid the keto flu.
Processed foods, as mentioned earlier, including bread and cereals, are fortified in Western diets with vitamins and minerals, including electrolytes. Especially magnesium, which is not as readily available in our foods naturally as it used to be. This is due to the very poor soil conditions these days.
So when you cut these processed foods out of your diet, you may notice the effects, especially if you’re deficient in magnesium. You will soon know if something is “missing”. If you’re already taking over-the-counter supplements or vitamins, there should be no reason to stop, but you might choose to.
If you are in any doubt, talk to a pharmacist or your GP and always get advice from a healthcare professional. The only thing I would suggest is not to buy potassium over the counter – too much can be harmful. Take a potassium supplement only if your doctor tells you to.
Potassium can be found in various foods and also by adding Lo salt to food daily. A good magnesium supplement should be taken if you cannot get enough from food sources.
Why is sodium so important?
Our bodies need it to function. When you significantly reduce carbs, your insulin levels drop and you produce ketones. This signals our kidneys to remove excess stored water that your body no longer needs (your body needs water to process carbohydrates – without carbs, there is no need to store excess water). Along with excess water, sodium and other electrolytes can also be flushed out. We need these, so it’s important to replace the salts and electrolytes lost during keto. And remember, staying hydrated throughout the day is good practice—water is best, but any liquids—coffee, sugar-free pumpkin, tea—all count for fluid intake.
Types of salt and how to incorporate them into your diet:
Lo Salt (from all shops, usually under £2) and pink Himalayan salt (available from most shops these days, especially TK Maxx, B&M, Amazon, health food stores, but the big supermarkets stock it now too) or plain sea salt are good to supplement your requirements.
Add salts to food when cooking or sprinkling over meals.
About 1 ½ teaspoons of salt over food or in drinks throughout the day.
Broth or broth – 1 to 2 cups per day.
Make an electrolyte drink.
Add some coffee or BPC – Salt counteracts the bitterness of some coffees and can give it a very pleasant taste.
Adding potassium:
½ an avocado a day
At least a good handful of spinach, kale, etc. daily
Mushrooms (so low in carbs you can eat plenty of them)
Lo Sare – ¼ teaspoon per day
Potassium works with sodium for normal brain and muscle function and regulates your blood pressure, helps with good cardiovascular health, healthy bones and good muscle strength.
Potassium imbalances can cause feelings of weakness, muscle cramps and constipation. In severe cases, you may even experience heart palpitations or skip heartbeats. Remember, though, that too much is just as bad as too little, so be aware of this and if you’re supplementing, talk to your GP first. You should be able to get enough through food.
Adding magnesium:
½ an avocado a day
A good handful of spinach and leafy greens, daily
2 tablespoons of pumpkin seeds
Magnesium is needed and is present in every cell in your body. It is the one we need the most. It is essential for normal body functions, as well as skeletal and muscle functions.
Magnesium is important for energy metabolism, protein synthesis, cardiovascular health, blood sugar control and the nervous system. Ask your pharmacist about the different magnesium supplements available for supplementation:
magnesium malate
For energy, muscle pain. It is best to take it in the morning. It contains malic acid, which helps cells produce and use energy and soothes muscle pain. May be beneficial for fibromyalgia.
Magnesium threonate
For memory and brain. Improves the brain and nervous system. It can also prevent memory deficits.
Magnesium citrate
For relaxation. Soothing properties. It can help with mental and muscle relaxation and reduce muscle cramps. It’s more absorbable than magnesium oxide, but you may be on the alert for diarrhea (never trust a keto fart?!) Start small and increase slowly to find what works for you.
Magnesium glycinate
For sleep. One of the most absorbable forms of magnesium, so a good choice if you want to raise your levels quickly. A very good choice if you have diarrhea with any of the other forms. The glycine content of collagen is why people often take collagen before bed.
Common symptoms of magnesium deficiencies
Depression, fatigue/lethargy, muscle cramps and heart palpitations. If magnesium gives you anxiety or increases your heart rate, you may have other minerals out of balance, such as sodium and potassium. You also need adequate levels of vitamin B and vitamin D to aid absorption.
There is no right or wrong magnesium, take the right one for you.
Typical electrolyte drink
- 1 liter of water
- Squeeze juice from ½ lemon
- ¾ teaspoon of pink Himalayan salt
- ¼ teaspoon Lo-Salt
- 2 teaspoons apple cider vinegar (with the “mother” – that’s the real stuff, the sometimes cloudy stuff that needs a good shake before using)
Sip throughout the day.
So there you have it, electrolytes and the keto flu in a nutshell. Read more of my blogs -here-
