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Simple Low Carb

The importance of electrolytes

Low Carb is a naturally diuretic way of eating. That means you’re going to need to replenish your electrolytes by adding more sodium to your diet, and being mindful to consume potassium rich foods, and get in enough magnesium.

This also means that you should not force yourself to drink water. We can’t stress the importance of this enough. Drink only to thirst. Forcing yourself to drink large quantities of water will only worsen your electrolyte imbalance and make you feel more lousy!

Why we add salt – Keto Flu

Adding extra salt to one’s diet may sound like a strange concept. We’re so often told that we need to “go easy” on the salt. But the fact is, this way of eating requires that additional sodium to help you replenish electrolytes.

Once you are in ketosis (a metabolic state in which your body uses fat for energy, rather than carbohydrates), your kidneys will begin to dump salt. The more water you drink, the more you will flush this important mineral from your body – which is why we suggest only drinking to thirst and being mindful of your electrolyte needs.

When your electrolytes are low, you may find yourself feeling dizzy, getting headaches, having an unquenchable thirst, muscle cramps, and generally just not feeling well. Low sodium can also lead to unnecessary hunger.

These feelings are often referred to as “Keto flu”, and it’s a totally avoidable phenomenon, and we’re gonna talk about what to do to avoid it.

Ways to increase sodium

It’s recommended that you consume 3000-5000mg of sodium per day – and more if you’re active! So if you are regularly hitting the gym and sweating a lot, you should be sure to get in some sodium to help your body replenish.

It’s not enough to just add a little more salt to your food (although, it helps), or to drink diet sports drinks which actually contain very little sodium and don’t do much to replenish your electrolytes – despite what they advertise.

There are a lot of great ways to get your sodium in each day. Here’s some of our faves:
  • Dissolving a bouillon cube in warm water (we like chicken flavored!)
  • Chicken stock (be mindful not to purchase low sodium)
  • Pickle Juice (hey, you can also eat the pickle!)
  • Olive Juice (eat the olives too in a salad!)
  • Nuun Tablets (taste pretty good and it’s something else to drink)
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Potassium Rich Foods

Potassium is important, but we do not recommend taking an over the counter potassium supplement without the strict supervision of your doctor. Too much supplemental potassium can be lethal (and like, we really don’t want you to die). Instead, eat foods from the approved foods list that contain potassium, like avocado, steak, or spinach (how about all 3 together!?)
View The Approved Foods

Why You need Magnesium Supplements

Magnesium… specifically Magnesium Malate is important to this diet. It aids in energy production and nutrient metabolism. In this way of eating, you may find that it helps address common complaints such as:
  • Fatigue and/or Sluggishness
  • Muscle Cramps
  • Irritability (It's not you detoxing from anything!)
  • Headaches & Migraines
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