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An estimated 12.9 million people, or 5% of all adult Americans, follow the ketogenic (keto) diet, according to the International Food Information Council (2021). Although it is an effective way to lose weight, this diet produces significant side effects, like dehydration and the loss of electrolytes. Figuring out how to get electrolytes on keto is vital for dieters during the first few weeks because imbalances in electrolyte levels (whether too high or too low) can lead to illness. Fortunately, imbalances in electrolytes can be resolved by an adjustment to the diet or by ingesting supplements.  Read on to discover the importance of electrolytes and how to get electrolytes on keto.

How to Get Electrolytes on Keto is an original (HealthXWire) article.

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The importance of electrolytes

Electrolytes are particles that carry positive or negative charges. In the body, they serve as essential minerals (such as sodium, potassium, chloride, calcium, magnesium), and can be found in blood, urine, or sweat. Electrolytes play important roles in the conduction of nerve impulses, muscle contraction, hydration, and pH level regulation.

When changes occur to the electrical charge of the nerve cell, nerve impulses are activated. These changes occur due to the motion of sodium (an electrolyte) along the membrane of the nerve cell. The electrolytes calcium and magnesium are necessary for muscle contraction. They allow muscles to shorten and contract as they slide over one another. Magnesium helps the muscle fibers slide outward, and muscles relax after a contraction. Sodium electrolytes maintain fluid balance through osmosis, which is the process by which water moves through the wall of the cell membrane from a dilute solution (more water) toward a more concentrated solution (more electrolytes).

Electrolytes also regulate pH levels in the body. The pH measures how acidic or alkaline a solution is, and chemical buffers consisting of weak acids or bases help minimize changes internally. For example, blood needs a pH level of around 7.35 to 7.45. Any deviation from this can lead to illness. The right balance of electrolytes is vital for pH levels.

Electrolyte imbalances lead to poor health

Electrolyte imbalances can affect a person’s health, sometimes even fatally.  Keto flu, which can happen during the early weeks of the keto diet, is caused by a significant loss of electrolytes. The effects can make you feel tired, nauseous, and irritable.

Potassium is an electrolyte that can be lacking on a keto diet because it is found in foods typically high in starchy carbs and sugar that are not part of the keto diet. However, salmon, avocado, or dark leafy greens serve as nutritious, keto-friendly alternatives.

Excessive sweating during heavy exercise, excessive heat, vomiting, or diarrhea can lead to dehydration and a loss of electrolytes, especially sodium and chloride. This is why it is vital to replenish fluids during heat or sickness. Illnesses like kidney disease and eating disorders can also affect electrolyte levels. The symptoms of an electrolyte imbalance include fatigue, a fast or irregular heartbeat, confusion, headaches, and convulsions.

A person should be able to get the necessary number of electrolytes from a well-balanced diet. Fruits and vegetables, table salt, pickled foods, cheeses, nuts, and dairy products are all sources of electrolytes. After heavy exertion or illness, supplements may be helpful. However, except in cases of excessive loss of electrolytes, supplements could cause an excess imbalance.

Also, as Joseph Ochoa, founder of Key Nutrients, a supplement company specializing in replenishment supplements for people on the keto diet, notes, “Consumers are inundated with options and false advertising. Those following a keto diet need to be extra conscious about the ingredients being used in these products and how they are being manufactured since many of them are not true hydration or electrolyte replacement supplements”

[This article “How to Get Electrolytes on Keto” is originally published on HealthXWire]

How to get electrolytes on keto

The keto diet offers many benefits, including weight loss, and it even provides benefits for people with diabetes and epilepsy. Being on keto involves reducing carbohydrates and replacing them with fat. This reduction of carbs puts the body in a metabolic state called ketosis so that it becomes more efficient at burning fat for energy. But for all its benefits (such as decreased blood sugar and insulin levels), it can also lead to increased thirst, dry mouth, frequent urination, decreased appetite, and hunger.

Water makes up 60% of body weight and is required for cell, organ, and tissue function. Water loss occurs through sweat, urination, and bowel movements. Drastically reducing carbs on the keto diet means the body can rapidly shed water weight which can lead to dehydration.

Being in a state of metabolic ketosis means sodium is flushed out of the body quicker because insulin levels drop. The speed with which the kidney can extract sodium also decreases. Adding salt or bone broth to your keto diet helps. Magnesium deficiency is another issue to watch out for, as this is pretty prevalent among the general public. Magnesium deficiencies may be exacerbated on the keto diet, so add keto-friendly foods like dark chocolate, avocado, mackerel, almonds, and Brazilian nuts. Alternatively, you can add an electrolyte drink.

How to Get Electrolytes on Keto is (HealthXWire) report.

How to get electrolytes on keto through a supplement

Key Nutrients is an Arizona-based company that makes supplements specifically for customers on the keto diet. Their non-GMO, naturally made offerings include products designed to rehydrate the body, like their Electrolyte Powder ($36.99 for 90 servings) which comes in several flavors, including cherry pom, grape, watermelon, and peach mango. They also offer electrolyte hydration capsules (200 vegan capsules for $24.99).

These products are sugar-free and free of artificial colors, flavors, sweeteners, and caffeine. Key Nutrients’ founder states that their customers include: “health-conscious and highly active people looking for better alternatives to other products that don’t align with their keto lifestyle or quality standards…” Key Nutrients’ products are microbial and purity analysis tested as well as allergen-specific tested. They are manufactured in the U.S. at an FDA-registered and inspected facility and have a 60-day money-back guarantee. Key Nutrients’ products are especially helpful to keto dieters as they help boost ketones and relieve keto flu during those early transitional weeks.

The keto diet is an effective way to lose weight and reduce blood sugar levels. However, it’s important to monitor fluid and electrolyte levels, so they do not deplete. Figuring out how to get electrolytes on keto is important as you try to keep your body healthy. Remember that dehydration and electrolyte loss are risks during those first weeks of transition. For anyone struggling to replenish electrolyte loss during the keto diet, it may be worthwhile to try healthy supplements in addition to the healthiest keto foods.

The Washington Post: Is keto really better for weight loss? A new study takes a closer look at the diet.

The HuffPost: This Is Your Body On The Keto Diet

The New York Times: How Much Water Do You Actually Need?

Important Note: The information contained in this article (How to Get Electrolytes on Keto) is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.