One of the best things about keto is that you can eat lots of delicious low-carb foods. However, there are some downsides as well. One downside is that since your body will be burning fat for fuel instead of carbs, it might not produce enough electrolytes on its own, and this can lead to many different adverse effects. We’ll take a look at what electrolytes are and why they’re so important when following a keto diet to keep those side effects at bay.
Electrolytes are essential for a keto diet because they help regulate the fluid levels in your body. When you’re looking to lose with with Keto Macros and not eating carbs, it can cause you to lose sodium which is an electrolyte that’s essential for regulating muscle function. On top of this, without enough potassium or nitrates, your muscles can cramp. The good news is that you can prevent these things from happening by supplementing your diet with electrolytes through food and drink or even adding them to water!
Lack of electrolytes can produce negative effects on low-carb diets.
Lack of electrolytes can produce adverse effects, including headaches, fatigue, nausea, and muscle cramps. The best way to combat these symptoms is by consuming an electrolyte supplement that contains potassium, sodium chloride (such as table salt), or magnesium chloride.
Magnesium is vital as it helps to regulate the level of potassium and sodium in your body. Potassium helps control your blood pressure, while sodium is a mineral that helps maintain the balance of fluids in our body. There are some great supplements out there that contain all three types of electrolytes.
The best way to combat these symptoms is by consuming an electrolyte supplement that contains potassium, sodium chloride (such as table salt), or magnesium chloride. There are some great supplements out there that have all three types.
Ways to improve their performance on Keto
Improving athletic performance on a keto diet requires being diligent with your nutrition and meal plan. Having an electrolyte imbalance will reduce your performance by lowering the level of energy available to power you through workouts, elevate heart rate, and boost muscle contractions during sports, leading to injuries like pulls or cramps that will sideline you.
People who are on a keto diet should be mindful of electrolytes. If you have too much or not enough, it can impact your performance in athletic activities and other physical tasks and exercise routines. Electrolyte balance is essential for everyone, and if you need to replenish some during the day, many food options contain electrolytes.
There’s a lot of misinformation about what does and doesn’t contain electrolytes. Your regular foods might not have all the ones you need, so it’s always good to supplement with drinks or supplements too.
Foods rich in potassium, magnesium, and sodium for keto
Several food sources like celery, coconut water, yogurt, kale chips, and fruit are rich in potassium and make a fastactic addition keto macros recipes. Some of the best sources for magnesium are pumpkin seeds, spinach, swiss chard, or black beans. Sodium can be found in banana chips and heavily salted nuts like peanuts and cashews.
The best part about these foods is that they are typically very low in calories. So you don’t have to feel guilty because it’s not like the keto diet will be ruined by eating a few celery sticks with some peanut butter or grabbing an apple for dessert after lunch.
Calcium is found in dairy foods like cheese, cottage cheese, or milk. Phosphorus can be sourced from eggs, meat, or poultry. These are two of the most essential electrolytes you need to keep your body functioning correctly on a keto diet.