What are electrolytes?
Electrolytes are electrically-charged minerals in the body. Do our bodies need electricity? You bet—the nervous system, for one. Every nerve impulse in the body needs an electrical charge to fire. They are also used for water balance, helping energy levels, building bones, and controlling blood pressure.
The electrolytes are:
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
- Bicarbonate
- Phosphate
Unfortunately, most people are deficient in sodium, potassium, and magnesium and need supplementation, particularly on a low-carb diet.
Why do people need electrolyte supplementation on a keto or low-carb diet?
Low-carb or keto dieters generally stop consuming highly processed foods containing the most sodium in the average American’s diet. Also, low-carb lifestyles limit starchy vegetables and many fruits, which are sources of potassium. Mix that with the fact that once in a ketogenic state, insulin is low, leading the kidneys to release sodium in urine. This process is the main reason for “keto flu,” Keto flu is typically an electrolyte imbalance. Adding exercise also excretes sodium through your sweat. Most people are deficient in magnesium due to its depletion in our soil. Therefore, even the whole foods we consume have less magnesium than required.
Do I need electrolytes during a fast?
Yes! Fasting, whether intermittent fasting or more prolonged fasting, depletes electrolytes. Just as the ketogenic diet depletes electrolytes more than a regular SAD diet, fasting decreases electrolytes even more.
Electrolyte Imbalances
An electrolyte imbalance can result if you do not replace your body’s electrolytes.
Common symptoms of an electrolyte imbalance may be:
- Confusion
- Irritability
- Dizziness
- Cramps
- Diarrhea or Constipation
- Irregular or Fast Heartbeat
A more severe electrolyte imbalance could cause life-threatening conditions such as:
- Seizures
- Coma
- Heart Attack
How do I get more electrolytes?
There are natural electrolytes in the foods we eat.
Low Carb foods with electrolytes:
- Leafy Greens
- Nuts and Seeds
- Fatty Fish
- Meats & Poultry
- Avocado
- Bone Broth
A word about bone broth – Not just chicken or beef broth, but bone broth. I make my own, it’s cheaper, and I know what’s in it. However, good ready-made brands do exist. Brands like Pacific and Kettle & Fire are available at most quality grocery stores, or you can order them online. Kettle and Fire has more flavor options and generally tastes better but is pricey. Check the label of other brands to look for hidden sugar and other bad actors.
Electrolyte Supplements
I’m a big fan of getting what you need from food, not supplementation, but sometimes it is necessary. Following a ketogenic diet that combines a fasting protocol and an exercise program, you will likely need to supplement your electrolytes. Just like with most diet-related products, you get what you pay for. You can make your own. There are many recipes online for those. However, most of them could be more palatable. Also, cheap electrolytes in most grocery stores are full of sugar, artificial sweeteners, and/or fillers. However, I recommend three brands: Ultima, Re-Lyte, and LMNT. They don’t pay me for my endorsement (I wish they would), but these are all brands I use.
