In this post, I discuss the biggest mistake I see people make on keto: skipping keto electrolytes.
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In this post, I want to address the biggest mistake I see people make on keto.
It’s not “eating too many carbs” or “being afraid to eat fat” or “checking the scale every day”… although those can all cause issues on keto.
It’s not consuming enough electrolytes.
You see, keto isn’t any ‘ol diet. Keto actually shifts your body into the metabolic state of ketosis, in which it burns fat for fuel instead of glucose. It’s pretty neat that we can get our bodies to do this!
Thing is, when you put your body in a state of ketosis, your body flushes out electrolytes (and water) at a faster pace than when you’re on a carb-heavy diet. If you don’t replace those electrolytes, you can feel like 💩.
Keto Electrolytes: Low Electrolytes Can Lead to Not-So-Fun Symptoms!
Low electrolytes can lead to symptoms like:
- Muscle cramps and/or sore muscles
This collection of symptoms is often referred to as “the keto flu.” If you’ve just started keto, some of these symptoms are caused by your body shifting into the state of ketosis, but they can also be caused by low electrolytes.
And if you’re still experiencing some of those symptoms after your first few weeks on keto, it’s most likely low electrolytes.
How to Increase Electrolytes on Keto
The most important electrolytes to consume on keto are:
How to Increase Your Electrolyte Levels on Keto
Sodium is the easiest – just liberally salt your food (and I do mean liberally; no need to hold back!) and drink bone broth or stock as needed. Something else that you can do is put a little salt (I like pink Himalayan salt) under your tongue if you’re ever feeling a bit fuzzy or off. A little weird, but it helps!
Magnesium and potassium require a bit more effort. It’s important to prioritize foods that contain these nutrients (like avocado, spinach, and hemp seeds) and supplement if desired. I personally take an electrolyte supplement daily as “insurance” to make sure I’m not missing anything!
Important: You should never go overboard with electrolyte supplements – just one or two servings a day is fine, and if you have any medical conditions or take any medications that may be adversely affected by electrolyte consumption, talk to your doctor first.
Meet My Favorite Keto Electrolyte Brand: Key Nutrients!
With flavors like grape, lemonade, raspberry, cherry pomegranate, orange, and peach mango (brand new!!), Key Nutrients makes getting in your daily electrolytes enjoyable rather than a chore!
Each canister of Key Nutrients electrolyte powder:
- Contains a whopping 90 servings!
- Is sweetened naturally with stevia extract
- Contains zero carbs, calories, sugar, caffeine, gluten, dairy, soy, tree nuts, or shellfish
- Contains the three most important keto electrolytes (sodium, potassium, and magnesium) as well as three more (calcium, phosphorus, and chloride)
- Also contains 12 additional vitamins and minerals, including biotin which can help with hair growth
Confession: I used to use another electrolyte brand, but I stumbled upon this one when looking for a cheaper option. To my pleasant surprise, not only is Key Nutrients cheaper than the other brand, but it is loaded with more electrolytes and tons of supplemental vitamins and minerals! You definitely get way more “bang for your buck” with Key Nutrients.
Another benefit of electrolyte powder is it can help with sweets and fruit cravings. The fruity flavors really help reduce those cravings, plus you get the added benefit of hydrating yourself and consuming valuable electrolytes!
I invite you to give Key Nutrients a try! They were rated one of the best electrolyte powders of 2023 by Forbes Health and are one of the most beloved brands.
How to Make the Best Electrolyte Drink
You can throw a scoop of electrolyte powder into some room temperature water and it will taste fine, but don’t you want it to taste great?! Here is my “recipe” for the best electrolyte drink:
- 1 scoop electrolyte powder
- 10 oz cold water (it doesn’t have to be chilled in the fridge, but it should be cold)
- 1 cup ice
Add the electrolyte powder and cold water to a water bottle with a lid. Shake thoroughly to combine. Then, add ice and shake again.
Try Key Nutrients Keto Electrolytes
Here’s a glass of the peach mango that I took for a walk around my neighborhood. Admittedly, I didn’t use my “best” recipe above because I was out of ice and wanted a fast drink. I just used chilled water from my fridge instead.
(If you’re wondering what’s in the background of my photo, it’s a labyrinth!)