Keto for Beginners

INCREASE YOUR ELECTROLYTE INTAKE

SODIUM, MAGNESIUM AND POTASSIUM


Your fat, protein & carb intake is not the only aspect you should focus on when following any diet. Micronutrients (vitamins and minerals) are equally important. In fact, food quality plays a major role in weight management and in your overall wellbeing. Always opt for healthy fats and foods rich in micronutrients.

When you start following the ketogenic diet, you may experience what is know as “keto-flu”. This is a transitional phase where your body gets adjusted to the lack of carbohydrates. A sufficient intake of electrolytes will help you overcome or avoid the symptoms like headaches, muscle cramps or fatigue.

POTASSIUM:
Eat avocados, mushrooms, fatty fish such as salmon and add potassium chloride to your regular salt (or mix ½ teaspoon in 1 liter of water and drink throughout the day). Be very careful with potassium supplements, never exceed the recommended daily intake! The Adequate Intake (AI) for potassium is 4,700 mg and the Estimated Minimum Requirement (EMR) is 2,000 mg.

SODIUM:
Don’t be afraid to use salt (pink Himalayan rock salt is one of the best choices).

MAGNESIUM:
Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts

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