How Much Sodium Ketosis

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The Importance Of Electrolytes On A Ketogenic Diet

Many people who start a ketogenic diet often experience the dreaded “keto-flu”, which is the name for the experience of one or a combination of the following symptoms: Even if you are following a well-formulated ketogenic diet, with a low amount of carbohydrate, moderate amount of protein, and high amount of fat as suggested, it is likely that you may still experience some of these symptoms. The reason being while your macronutrients may be in line, there is another important factor to consider, ensuring you keep your body properly nourished and functioning well. That key factor is the balance of electrolytes in the body. In this article, we will cover the importance of electrolytes on a ketogenic diet. What Are Electrolytes? Electrolytes are minerals found in the body that are the electrical signaling molecules used for maintaining functions within the body such as regulating your heartbeat and allowing muscles to contract for functional movement. The most relevant electrolytes in this context are sodium, potassium, magnesium, chloride, and calcium. Why Monitoring Your Electrolytes is Important. When you shift to a ketogenic diet, your body tends to release more water as oppos Continue reading >>

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  1. hiphopfrog

    Hi fellow ketoers!
    I've been doing keto now since the beginning of August, and am down 9kg so far. Bacon every single day, and I couldn't be more thrilled about it!
    My question is about electrolytes. These are the recommended numbers given in the FAQ: - 5000 mg of sodium chloride (salt) - 1000 mg of potassium, in the form of potassium chloride or potassium sulfate - 300 mg of magnesium
    For someone who grew up with her father swatting her hand away from the shaker, that seems like a LOT of salt!
    I've had potassium salt since I started keto, but I've been feeling rotten for a while (really foggy brain, craving salted peanuts, feeling like my limbs were just super heavy). I just had a cup of chicken broth with extra salt... now I feel heaps better. Like I could do a math problem then run up a hill.
    I feel better, but I'm just a bit worried that it seems like a ton of salt to be consuming. Can all that salt hurt me? How much salt do you eat? How do you get it in?
    Thanks team!

  2. Kiramaniac

    From "The Art and Science of Low Carbohydrate Living"
    Low carb diets are natriuretic - they make the kidneys dump sodium. Sodium deficiency can cause headache, dizziness and fatigue. With continued low carb intake and sodium restriction, at some point your kidneys start to excrete potassium in order to conserve sodium. Potassium deficiency can lead to muscle cramps, cardiac dysrythmia. it can also cause the body to lose muscle, even when there's plenty of protein in the diet.
    On keto, we should consume 3-5 g sodium per day. Broth is the easiest solution.


    Not including the massive amount of salt I add to a lot of my foods. I probably double the recommended intake just due to how salty a lot of Keto foods are.

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