The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

KETO ELECTROLYTES

Wondering How To Get Calcium On Keto? [The 5 Best Sources]

I often recommend people supplement electrolytes, especially when first starting a ketogenic diet. However, one of the most common electrolytes often left out of the conversation is calcium. So how do you get calcium on keto?

It's entirely possible to get a sufficient amount of calcium while following a keto diet. Excellent calcium-rich food sources also low in carbohydrates are seeds like (poppy, sesame, and chia), cheeses, canned fatty fish with bones, almonds, and green leafy vegetables. 

Keep reading further to learn what calcium is, why it's essential, signs you may be deficient, and even how much you should be trying to consume.

Keto and calcium pinterest

How To Get Calcium On Keto

When people think of keto and electrolytes, they typically refer to the three most common ones: sodium, potassium, and magnesium. What you may not realize is that calcium is the MOST ABUNDANT mineral in the body. 

Calcium is often associated with dairy, and for a good reason. Dairy is, in fact, one of the most abundant sources of calcium there is, but it's not the only source. 

Here are five keto-friendly foods that are rich in calcium.

Seeds

Seeds rich in calcium

While not technically a “food,” but a category, seeds including poppy, sesame, and chia are chock full of calcium. On average, a single tablespoon of any one of the seeds provides ~126 mg of calcium. 1 

Cheese

Parmesan calcium keto

A ketogenic staple, cheese is an excellent source of calcium. Out of all cheeses, parmesan cheese has the most calcium. A single ounce serving of parmesan cheese provides 331 mg of calcium. 

Pizza anyone? Gluten Free Keto Pizza is a great way to get in some calcium!

Canned fatty fish WITH the bones

Sardines with bones rich in calcium for keto

Aside from being a rich source of omega-3 essential fatty acids, canned fish such as sardines are an excellent source of calcium. Sardines and other fatty fish are also quite the nutritional powerhouses full of high-quality protein and rich in vitamins D and B12. 

A four-ounce serving of sardines with their bones provides 85 mg of calcium. 2 

Almonds

Almonds

Compared to any other nut, almonds are the highest in calcium and also rich in magnesium. Just be careful when including almonds, they are too easy to over-consume.

A single ounce serving of almonds will provide you with 80 mg of calcium. 

Now that you know some great sources to get calcium on a keto diet, why is calcium so essential?

Vegetables

Broccoli

Calcium in broccoli and other dark leafy greens like kale are a great way to get more calcium in the diet along with fiber, vitamins, and minerals. 

One cup of chopped broccoli will give you 43 mg of calcium, while one cup of chopped kale will provide you with just over 100 mg. 

Additional sources of calcium

I know I said 5, but the truth is there are tons of ways to get in additional calcium on a ketogenic diet.

There is no excuse why you shouldn't be getting in enough calcium daily. 

Here are some other great options to get in some additional calcium that ARE keto-friendly. If you want to learn more about each source and the benefits, click on any one of them below.

Why Is Calcium Important

Remember how I said calcium is the MOST ABUNDANT mineral in the body? Calcium is the most abundant mineral in your body because it makes up much of your teeth and bones. 

Additionally, calcium is quite important when it comes to muscle function. Within the muscle, calcium helps to facilitate the interaction between actin and myosin during contractions. 3 

Other roles of calcium 4 :

  • Blood clotting
  • Nerve impulse
  • Regulating heartbeat
  • Fluid balance within cells

Ninety-nine percent of the calcium found in your body is located in your teeth and bones, making it essential for the development, growth, and maintenance of them. More importantly, as we age, bone density begins to experience a slow decline. The ingestion of calcium helps to slow, if not prevent, the natural losses we may suffer as part of the aging process. 

 Women should especially be mindful of consuming adequate amounts of calcium since they are more susceptible to osteoporosis. Osteoporosis is a disease in which the density and quality of bone are reduced, leading to a greater risk of fractures.  

Signs Of Low Calcium

Hypocalcemia is the term used to describe a calcium deficiency in the medical world. While a keto calcium deficiency isn't as prominent compared to other electrolytes, here are signs and symptoms to look out for:

  • Tooth decay
  • Bone fractures
  • Brittle nails
  • Osteopenia or osteoporosis 
  • Difficulty swallowing
  • Fatigue
  • Muscle cramps (especially in the back and legs)

Certain things may lead to a calcium deficiency:

  • Certain genetic factors
  • Prescription medications
  • Hormonal changes (postmenopausal women and amenorrheic women)
  • Malabsorption (Vitamin D, K2, and magnesium can affect calcium absorption)

In general, females are less likely than their male counterparts to consume an adequate amount of calcium from food. 5 

How Much Calcium You Need

How much calcium is recommended depends a lot on your age, sex, and even where you live. The calcium RDA for adults ranges from 1,000 mg a day to an upper daily limit of 2,500 mg. On the other hand, the World Health Organization recommends 500 mg per day while in the United Kingdom sets a goal of 700 mg per day.

If you're wondering what a normal calcium level is, according to the National Health and Nutrition Examination Survey (NHANES), mean dietary calcium for males ranged between 871 to 1,266 mg per day. Females, the mean intake was 748 to 968 mg of calcium per day. 6 

The amount of calcium we can absorb is affected by the following:

  • Amount consumed: As calcium intake increases, the efficiency of absorption decreases. 7
  • Components in food: Oxalic acid and phytic acid, found naturally in plants, can bind to calcium and inhibit absorption. 8 
  • Age and life stage: Calcium absorption is highest in infants and young children, which makes sense due to an increased demand for growing bones. At the other end, absorption decreases nearly 20% in adulthood and will continue to decrease as you age. 9 
Vitamin d and calcium

Furthermore, calcium and vitamin D are closely tied together. Vitamin D increases the rate at which calcium is absorbed into your blood. Without enough vitamin D, your body may not be able to absorb enough calcium from the diet. 

Vitamin D can be obtained in three ways:

  1. Sunlight exposure
  2. Diet
  3. Supplementation

Some keto-friendly sources of vitamin D include egg yolks, saltwater fish, and liver. The RDA for vitamin D is 600 international units a day for most adults. 

What About Calcium Supplements?

I left calcium supplementation for last because many people overly rely on supplements. Supplements are just that; they are meant to “supplement” your diet.

Before considering what supplements to take on a ketogenic diet, your priority should be to try and consume adequate nutrition through food before worrying about taking any supplements. 

There are certain cases when we can't obtain adequate nutrition from our diet alone. In the event you cannot consume the recommended doses in your diet; supplements can be a great tool to make sure you receive sufficient levels of vitamins and minerals.

The two primary forms of calcium supplements are carbonate and citrate. 

Calcium carbonate

Calcium carbonate is the cheapest form of calcium and provides 40 percent elemental calcium. Elemental calcium is crucial because it's the actual amount of calcium in a supplement. 

For example, if a supplement claims to have 1,000 mg of calcium carbonate, that equates to 400 mg o elemental calcium. 10 

Furthermore, calcium carbonate is better absorbed when taken in smaller doses and best absorbed with food. 

Check prices of calcium carbonate here.

Calcium citrate

Calcium citrate is absorbed well with or without food. Twenty-one percent of calcium citrate comes in the form of elemental calcium.

When it comes to choosing which form of calcium to supplement with, consider these things: 

  • Cost
  • Tolerability
  • Absorption

Those who suffer from low stomach acid, taking acid blockers, or have IBS may benefit more from taking calcium citrate over calcium carbonate.

Check prices of calcium citrate here.

Interested in calcium for its potential benefits on bone and joint health? Wondering if you can take supplements like glucosamine on keto?

Take-Home Message

When it comes to getting adequate amounts of calcium on keto, many factors may impact absorption, including age, vitamin D intake, and other components in food such as physic and oxalic acid.

Keto-Friendly foods rich in calcium include seeds and nuts, especially almonds, dark leafy vegetables, cheese, and canned fish with the bones.

What are your favorite sources of calcium on keto? Do you supplement calcium?

The Hidden Truth Why You May Sweating More On Keto

During the first couple of weeks, while transitioning into a state of ketosis, your body is undergoing a whole host of changes. In particular, you may be wondering why you're sweating a little more than usual.

Increased sweating on keto may occur during the beginning stages of a ketogenic diet as the body adjusts to burning fat for fuel. Ketones, especially acetone, are excreted via our breath, urine, and sweat more rapidly at the start of a ketogenic diet.

In this article, I'll explain why you may be sweating more on keto, other signs and symptoms to look out for, and how you can proactively take measures to avoid it.

Why am i sweating more on keto pinterest

What Is Ketosis And Why It May Cause You To Sweat More

There are a few reasons why you may be sweating more at the beginning of your ketogenic journey. 

A common reason why you may be sweating more on keto is what's often referred to as the “keto-flu.” And just how it sounds, the keto flu can result In not only increased sweat production but many of the other flu-like symptoms you would associate with the common influenza flu.

Additionally, when undergoing a ketogenic diet, the body begins producing ketone bodies to supply your brain, heart, and muscles with enough energy while carbohydrates from the diet are restricted. Why is this problematic? Your body has yet to become efficient at utilizing ketones and fat for fuel, also known as keto or fat-adaptation. 

Your body produces three ketone bodies: beta-hydroxybutyrate, acetoacetate, and acetone. In particular, acetone is found in larger quantities during the beginning stages of a keto diet but also exits the body more readily due to your body's inefficiency at burning fat for fuel at the start. 

Out of the three ketone bodies, acetone, in particular, is excreted from the body through your breath, urine, and sweat glands, which is why alongside increased sweat production, you may also notice a nail polish-like smell to your sweat, breath, and urine.

sweat more on keto acetone nail polish smell

This inefficiency with using fat and ketones as fuel is a common reason why if you test for ketones using ketosis strips, you may register high levels of ketones according to the ketone level chart on the test strip bottle. After a few weeks, you may start to see lower levels of ketones via the urine test strips as you become more fat-adapted.

If testing to check your ketone levels is of importance to you, I would recommend other forms of measuring ketones. In this case, I would usually recommend using a blood-ketone monitor as it's generally considered the gold standard in all of the published keto research.

Click here to purchase a blood ketone meter.

Also, while not as prevalent, people in ketosis report increased sweating at night. While the exact reason night sweats may occur, increased sweating at night may be a result of low blood sugar or possibly even sugar withdrawals. According to Mayo Clinic, if your blood sugars drop very low, as is the case in hypoglycemia, a common symptom you may experience is an increase in sweat. 

What Is The Keto Flu?

The keto flu is quite common and experienced by the majority of people who start a ketogenic diet. Keto flu is often caused by the massive shift your body undergoes when first entering a state of ketosis, and it's called the keto flu since the symptoms are often similar to the common influenza flu.

Anecdotally, many people have been able to avoid or resolve their flu-like symptoms by making sure they stay well hydrated and increase their electrolyte intake, most notably sodium.

Sodium, in particular, is one of the most important electrolytes to offset the flu-like symptoms. Not only does sodium help regulate proper nerve and muscle function, but sodium also helps to maintain fluid balance in and around your cells.

If carbohydrates from the diet are heavily restricted, the body experiences a massive increase in both a loss in fluid and electrolytes. Carbohydrate restriction may be why you also experience an increased need to urinate more frequently during the first week on a ketogenic diet, which I wrote more about here.

An average human adult is capable of storing 500 grams of carbohydrates in the form of glycogen. Think of glycogen as a reserve your body has to supply your muscles and brain with quick energy when it needs to.

With every gram of carbohydrate the body stores, an additional three grams of water is stored with it. As glycogen's depleted during a low carb or ketogenic diet, water stored with carbohydrates is released and eventually expelled from the body, mostly through urine, but also through your sweat glands. 

Think of each gram of carbohydrate like a sponge that can soak up a maximum of three grams of water. When the body uses up the carbohydrate, it’s like squeezing the water out of the sponge. 

A Few Keto Flu Symptoms

Many of the keto-flu symptoms share similarities with the common flu such as:

  • Nausea
  • Fatigue
  • Dizziness 
  • Sleeplessness
  • Headache

Often, if you're experiencing a noticeable increase in sweat production while following a ketogenic diet, you might also be experiencing some other commonly related symptoms, which I'll outline below.

Other Ketosis Symptoms You May Notice

If you're sweating more on keto, I find that often, you may also notice some other symptoms that can be closely related, which I've outlined below.

Increased heart rate

Those suffering from excessive sweating when starting a ketogenic diet may also notice their resting and active heart rate may run higher than usual. An increase in fluid loss, which happens during a ketogenic diet and with increased sweating, may lead the heart to pump faster than usual.

Electrolytes are vital and heavily involved with many processes of the body, one of which includes muscle contraction, and arguably the most important muscle of them all… your heart. 

If you're experiencing an increased heart rate on keto, you can learn more about why that happens, and what you can do about in the article I wrote.

Not only is your body expelling more fluids through your sweat, but you may also be noticing more frequent urges to urinate. Water binds to carbohydrates, and when we severely restrict carbs, the body will naturally hold onto less water. 

Large drop on the scale

The most common reason people start keto is that they want to lose weight; more specifically, they want to lose fat. While a significant drop on the scale can be quite the motivator, most of the initial weight loss in the first and even second week of a ketogenic diet is water weight. 

If you've noticed a considerable drop on the scale during the first week and wondering why it may have slowed down considerably in the following weeks, don't be alarmed. Generally, I wouldn't consider using the scale to track fat loss until after the first two to three weeks. It's after this period when things begin to normalize, and the number on the scale is more indicative of fat being lost rather than water fluctuations.

large drop in the scale when sweating more on keto

Unrealistic expectations are a common reason people panic and either give up on their diet or make significant adjustments when it's not necessary. Here are other reasons why you may not be losing weight on keto.

Keto breath and dry mouth

Keto breath is quite familiar to many who start a ketogenic diet. For the same reason that you may notice a nail polish remover-type smell to your urine or sweat, the same applies to your breath. Keto breath, as it's referred to, is a result of a particular ketone body, specifically acetone, being excreted.

Acetone is excreted through your urine, breath, and sweat at higher rates during the first weeks of a ketogenic diet. When first transitioning to keto, the body isn't as efficient at using fat and ketones for fuel. Keto breath will often reduce significantly or entirely once you become keto-adapted.

Things To Help Alleviate Excessive Sweating

While many of the symptoms will resolve on its own over time, it can still be quite annoying. So how do you cure excessive sweating in the meantime? Here are a few tips.

Increase electrolyte intake

One of the best things you can do to reduce the amount you sweat and resolve any keto flu-like symptoms is to increase your electrolyte intake, most importantly, sodium.

Sodium, in particular, plays a crucial role in maintaining proper fluid balance within your body and can easily be lost through excessive sweat, urination, or a combination of both. Maintaining adequate electrolyte levels can easily be achieved by making sure you salt your food liberally and to taste. 

Additionally, you can use an electrolyte supplement if you prefer to drink them or use them to flavor your water like you would crystal light. . Below are a few of my favorite keto-friendly electrolyte supplements:

Wear loose-fitting clothing

Wearing lighter, looser, and more breathable fabric clothing can make a big difference when it comes to sweat, especially in warmer climates. Dressing with proper ventilation and light colors is an excellent way to help reflect sunlight and keep your body cool simultaneously.

Monitor caffeine consumption

While a good cup of coffee (or three) is a great way to start our mornings, caffeine is a diuretic. Caffeine can potentially dehydrate us and also cause an increase in sweat. 

Try to cut back on your coffee intake or perhaps make the switch to decaf and see if it make any difference. Of course, if cutting your coffee consumption down or cold turkey is worth the trade-off.

monitor caffeine intake to help sweat on keto

Avoid certain foods

Certain foods affect people differently. If you find certain foods that cause you to sweat, they may be worth avoiding. Also, spicy foods, in general, may cause you to sweat and should be avoided if possible.

Drink less water

Not usually the case for most people, but drinking too much water can cause excessive sweating. When you drink too much water, your kidneys have to work overtime to get rid of this extra fluid, which can be released as sweat. 
It can also be said that you may be low in electrolytes, which would help retain the fluid you do drink.

Medical alternatives

Sometimes you've given your body enough time to adjust, tried all of the tips outlined above, and still find your sweating levels bothersome, what should you do? In this case, you may want to consider talking to your doctor about potential treatments.

  • Prescription antiperspirants that aren’t available over the counter
  • Oral Medications. Find out if the benefits outweigh the risks.
  • Anti Depressants. Sometimes anxiety can lend itself to excessive sweating. 
  • Botox Injections. Aside from getting rid of wrinkles, botox has a multitude of uses, but the effects are temporary and must be repeated.
  • Surgery. In extreme cases, surgery may be the last resort.

Final Thoughts

Given enough time, the excessive sweating and other symptoms you may be experiencing tend to resolve on their own. 

However, if you've been in ketosis for more than a few weeks or months and still experiencing excessive sweating, there may be another underlying reason. In that case, you should consult with your doctor to find out the reason why and potential courses of action you can take to help resolve the issue.

How Much Water Should I Drink On Keto? [Practical Advice]

I got a question the other day on Instagram. The person asked me “how much water should I drink on keto.”

The keto diet has a diuretic effect, especially in the first couple of weeks, making water crucial to prevent dehydration. The U.S. National Academies of Sciences, Engineering, and Medicine determined that fluid intake should be about 11.5 cups of fluid for women and 15.5 cups for men.

At first, the old adage of how many cups to drink per day came to mind. How many of you remember the old saying of drink 8 cups of water a day anyhow?

I mean really… what does that even mean?

How big of a cup are you supposed to use?

Lol.

I won’t lie… I still don’t know what “8 cups” is supposed to translate to.

This will have most individuals drinking between 0.5 to 1 gallon of water per day.

How much water should i drink on keto pinterest cover

Why the importance of water intake on a keto diet is enhanced

Often times, many of the unwanted side effects of someone first starting a ketogenic diet is due to dehydration, being deficient in electrolytes (sodium, potassium, and magnesium), or both.

Having said that, let’s get into why it may be of more importance to be mindful of your water intake on a ketogenic diet.

Reduced glycogen

Glycogen is just another fancy word for stored carbohydrates both in our liver and our muscles.

On a standard ketogenic diet, you’re usually limiting your carbohydrate intake to no more than 10% of your total calories, and thus, less glycogen is being stored in general.

For every gram of carbohydrate aka glycogen that your body stores, you will also store 3 grams of water along with it.

On average, your body (muscle and liver) can store 600g of glycogen. This means that along with the glycogen comes close to 1,800g of water or close to 4lbs for us U.S. based folk.

This explains why you might experience a sudden loss of weight and increased urination during the first week of transitioning to a ketogenic diet.

While some of that weight is fat, I hate to burst your bubble… but a lot of it was likely water weight.

Ketones appear to have a diuretic effect

While not conclusive, it does appear that the presence of ketones may also play a role in water and sodium excretion.

Additionally, ketones appear to have a diuretic effect themselves causing the excretion of water and electrolytes. This includes the excretion of sodium, which itself causes water retention.

– Lyle McDonald

Less processed foods

Those switching to a ketogenic diet, at least MOST people, often times start to make healthier choices when it comes to food selection. Many people make the switch from sodium filled packaged foods to eating unprocessed whole foods.

A switch from pre-packaged foods to unprocessed foods often leads to a substantial drop in sodium intake, and less sodium means less water is retained.

Not drinking enough water on keto may lead to

Now that we’ve gone over why you should be a little more mindful of your sodium AND water intake let’s go over a few things you may experience if you’re lacking.

Mild dehydration

Goes without saying, but insufficient water intake can lead to mild dehydration.

Signs of mild dehydration include:

– Thirst
– Dry or sticky mouth
– Not peeing very much
– Dark yellow pee
– Dry, cool skin
– Headache
– Muscle cramps

How much water should i drink on keto meme

Keto flu

Ever heard of (or maybe experienced) the dreaded keto flu?

A lot of the signs and symptoms associated with the keto flu stem from the loss of fluids and electrolytes.

Decrease in blood pressure (orthostatic hypotension)

Have you experienced lightheadedness going from seated to a standing position?

Then you may be experiencing bouts of low blood pressure, which is another symptom you may not be drinking enough water on keto.

Ways of staying hydrated on keto

Here are 3 useful ways of increasing your water and/or electrolyte intake on a ketogenic diet.

Keto lemon water

Keto lemon water is what you think it is. For those that just can’t stand drinking plain water, I find that lemon water is an excellent alternative for these individuals.

Lemon water is the most simple thing in the world to make. All you need is a jug of water and 2 to 3 lemon slices, and you’re good to go.

Preferably leave the lemons soaking in the water overnight and enjoy your lemon water the next day. You may also substitute limes for the lemon.

Sole water aka salt water is popular on a keto diet

I was first introduced to sole (pronounced solay) water a couple years ago.

Much like lemon water, instead of lemons, you’re saturating the water with a natural salt which is rich in minerals.

Remember, salt is not as evil as it has been made out to be… and we actually want to be adding salt in most cases when switching to a ketogenic diet.

For a good read on salt intake and why it’s so important, I would recommend giving the book The Salt Fix a read.

Making sole water is easy.

  1. Fill a jar about 1/4 of the way with salt.
  2. Add filtered water to the jar, leaving about an inch at the top.
  3. Put on a plastic lid (any non-metal lid will do) and shake gently.
  4.  Let sit out to let the salt dissolve
Step 5: If all of the salt is absorbed, add MORE salt a bit each day until just a bit doesn’t get absorbed. This is how you know the water is fully saturated.
  5. Simply add 1 tsp or amount of your choosing to a glass of water or other sugar-free beverage.

As far as salt choices, I prefer to use one of the following or a combination of the following salts:

– Himalayan pink sea salt
– Redmond real salt
– Celtic sea salt

How much water should i drink on keto sole

Sparkling water

I don’t know what it is, maybe it’s the carbonation… but when I’m tired of drinking plain water, I simply reach for a keto friendly La Croix sparkling water (non-sweetened of course).

And perhaps the occasional diet soda.

Other Low or No-Calorie Beverages

If plain water isn't your thing, you can also use water-enhancers or other low to no calorie beverages like the following:

A little about water intake, body weight, and weight loss.

Earlier above, I mentioned that a lot of the initial weight loss on a ketogenic diet within the first week or two is due to a rapid loss of water.

What most people mean when they want to lose weight is that they want to lose fat.

But aren’t the two the same thing?

Actually, they’re not.

Your weight is made up of both lean mass (muscle, bones, organs, etc.) and fat mass. In reality, you’re after maintaining as much lean mass while losing as much fat mass as possible.

So while the scale may play tricks on you from day to day, just remember as long as the scale is trending in the right direction, and you’re looking better in the mirror or progress photos, then you’re on the right track.

Can you drink too much water?

While it’s rare to do so, it is possible to drink too much water.

There is usually no need to drink anything upwards of 2+ gallons per day. Personally, I fall somewhere between 1 – 2 gallons per day, but I am also highly active and sweat a lot.

Here are a few drawbacks to drinking “too much” water.

Reduced ketones in the urine

While not really a drawback per se. If you’re using keto urine strips to test for ketones, you may notice very little or no ketones at all showing up.

This is likely due to the ketones being diluted to the point where it is not being picked up by the pee strips.

First, if testing your ketones is essential, I would probably opt for a blood ketone meter instead.

Second, ask yourself if you’re more interested in seeing results or seeing a high ketone reading.

Electrolyte imbalance

Much like drinking too much water can dilute ketones in the urine, it also can dilute and flush out electrolytes and potentially be fatal.

Over-hydration can lead to salt and other vital keto electrolytes becoming diluted and unbalanced, resulting in feelings of sickness and possibly death.

The only cases I’ve heard of people dying from over-hydration were people who over hydrated and didn’t take in enough electrolytes during extreme events such as a marathon or ultra marathon.

Summing up how much water to drink on keto

Increasing your water and electrolytes is vital on keto. As you remove carbohydrates from your diet, you will begin to excrete water and electrolytes more rapidly.

How much water YOU should drink depends on your body and lifestyle factors, such as how much you exercise, whether you’re a heavy sweater, etc.

A good rule of thumb is to aim for 5 clear urinations throughout the day, not just 5 urinations total.

This usually leaves most people with drinking somewhere in the ballpark of 0.5 to 1 gallon of water per day.

According to the Mayoclinc they recommend about 4 liters of fluid for men and 3 liters of fluid for women.

Other beverages such as coffee and tea can be included in this total.

This may sound like a lot of water, especially if you don’t drink that much currently. You would be surprised and how easily you will get used to drinking this amount in no time.

Drink up.

The Definitive Guide To Electrolytes While On Keto

If you’re following a low carb or ketogenic diet you need to read this.

This is the most thorough guide to keto electrolytes online.

You’ll learn why it’s essential to monitor electrolytes, foods rich in different electrolytes, and much more.

Don't have time to read all 4,000 words? Download a PDF to read offline at a later time.
keto electrolytes pinterest cover

CHAPTER 1: Electrolyte Basics

 One of the most common, yet unpleasant, side effects when starting a ketogenic diet that you may… or perhaps have already experienced is the “keto flu.” 

The keto flu is just as it sounds… it will literally feel as though you are suffering from the flu. If you’ve experienced tiredness, fatigue, dizziness, and bouts of lightheadedness, then these are some of the common symptoms that may indicate you are deficient in ELECTROLYTES.

What are electrolytes?

Electrolytes are natural minerals found in the body and are important for controlling many of our body’s physiologic functions. Electrolytes need to be balanced for our body to function correctly. If one or more of these electrolytes are severely deficient, you’re going to end up in a world of hurt.

The most essential keto electrolytes we cover in this guide are:

  • Sodium
  • Magnesium
  • Potassium
  • Calcium
keto electrolytes the four basic minerals
The four basic minerals we are concerned with.

These essential keto electrolytes are present in your blood, bodily fluids (like sweat), urine, and are crucial for important functions like:

  • Regulating heartbeat
  • Contracting your muscles
  • Bladder control
  • Body temperature control

Why are electrolytes on keto more important?

While not always the case,  many of the unpleasant feelings that come about on a ketogenic diet are due to a lack of certain or all electrolytes,  most notably sodium, potassium, and or magnesium.

Part of the reason it’s important to monitor your electrolytes on a low carb, or ketogenic diet is that when you drastically cut carbs, glycogen stores (stored carbs) are lowered. For every gram of glycogen, your body also stores three grams of water. Hence, when you restrict carbohydrates, you will tend to see a rapid loss of water and weight during the first few days of transitioning to a ketogenic diet.

Additionally, it seems that ketones themselves have a diuretic effect causing excretion of water and electrolytes,11 so it’s like a double whammy. You can see why it’s important to not only increase your water intake but replace the lost electrolytes that are excreted.

Lastly, when insulin levels are kept low, which is the case on a ketogenic diet, the kidney excretes sodium at an increased rate.

In this guide, we’ll go over each of the electrolytes you should be paying attention to, why they’re important, and the best way to replenish them on a ketogenic diet.

Some common symptoms of electrolyte deficiency

Not all electrolyte deficiencies cause the same symptoms, but they do share some similarities. This is what makes pinpointing the specific electrolyte deficiency hard unless you get your blood levels checked to identify the problem.

Some common symptoms of an electrolyte deficiency include:

  • Lethargy
  • Irregular heartbeat
  • Nausea
  • Diarrhea or constipation
  • Muscle weakness
  • Muscle cramping
  • Irritability
  • Headaches
  • Numbness and tingling
keto electrolyte deficiency symptoms
Many of the symptoms are shared if you have a deficiency in one or a few of the electrolytes

If you are experiencing one or more of these symptoms, you might be suffering from an electrolyte imbalance which shares the same characteristics as the keto flu. Electrolyte deficiencies have the possibility of becoming life-threatening if left untreated, so be sure to take proper precautions.

CHAPTER 2: Sodium

Sodium has received a bad rap in the past.

I’m sure you’ve heard or even been told that you should avoid adding sodium to your diet. However, since you’re on a ketogenic diet, your body needs EXTRA sodium.

What is sodium?

Many people often confuse sodium with salt and salt for sodium. While salt is the most common way we get sodium in our diets, table salt is composed of two minerals sodium (Na) and chloride (Cl). Table salt contains 40% sodium and 60% chloride with one teaspoon of salt containing about 2,300 mg of sodium

Why we need sodium and how much we need

Sodium helps to balance bodily fluids, regulate blood pressure, and contract muscles among many other essential bodily functions. Simply put, the human body cannot live without some sodium.

The Recommended Daily Allowance (RDA) for sodium is 1500 – 2300mg, which is about 1tsp or 6g of salt a day. 

Three major health organizations recommended intake of sodium:

  • (USDA) United States Department of Agriculture: 2,300mg per day
  • (AHA) American Heart Association: 1,500mg per day
  • (ADA) American Diabetes Association: 1,500 to 2,300mg per day

The problem with these recommendations is that they are based on a high carb, high calorie, high processed food diet. If your diet is full of whole, unprocessed foods without a ton of added sodium, then you can safely aim for anywhere from 4000 – 7000mg of sodium per day.

When I say processed, think of canned foods or boxed meals. Even keto friendly foods like vienna sausages or spam fall into this category.

Keto electrolyte requirements for sodium

As stated, you should aim for anywhere from 4,000 – 7,000mg of sodium. This comes out to somewhere around 3 tsp or 15 – 18g of salt. Your individual sodium requirement will depend significantly on your activity levels and how much you sweat.

If you’re an athlete or tend to sweat a lot because of exercise or even sauna use, then you should definitely aim for the higher end of the spectrum. However, if you’re sedentary or don’t tend to sweat, then you can probably stick with the low end of that range.

Health benefits of salt

  • May improve exercise performance. This is a big reason why I recommend taking in 1 – 2g of salt pre-workout.  Not only will it help with achieving the pump many feel lost on a ketogenic diet, but it will help replace or offset the electrolytes lost during vigorous exercise and other diuretics such as coffee.
  • Help improve or eliminate “keto flu.” When transitioning to a ketogenic diet, people often report feelings of dizziness, headaches, and low energy. Increasing your sodium will often diminish those feelings or even eliminate them altogether.
  • May improve fat loss. Yepp, you read that correctly. Sodium plays a large role in metabolic health and fat loss by reducing insulin levels.

How to get more sodium on a ketogenic diet

Many foods contain small amounts of sodium naturally, but most of the sodium in the diet will come from salt. So out of all the other electrolytes, getting additional sodium is simple…

Just salt your foods liberally…

And to taste!

I recommend using salts such as Redmond real salt, pink Himalayan salt or Celtic sea salt because they contain additional minerals like magnesium, which is another important electrolyte.

You can also replenish your sodium by adding salt to your water, making sole water, or regularly drinking things like chicken stock.

Another favorite is to make homemade bone broth, or if you’re like me and not that kitchen savvy (ok lazy) or prefer to buy it prepared, I would recommend Kettle and Fire which carries delicious bone broth ready to sip.

keto electrolytes sole water
A great way to get in some extra sodium AND water throughout the day

The sodium summary

Sodium is probably the most crucial electrolyte as it helps retain water in the body and also regulates the other electrolytes. As far as how much salt to eat on a ketogenic diet, a good rule of thumb is to get a minimum of 4,000 mg of sodium a day. However, if you’re physically active or sweat a lot, then you should aim for at almost double that.

If you’re interested in learning more about salt and why it’s way more important than you once might have thought, a great book on the subject is The Salt Fix by Dr. James DiNicolantonio.

CHAPTER 3: Potassium

What is potassium?

Potassium is the third most abundant electrolyte found in your body.

Potassium helps regulate bodily functions like your heartbeat, so heart palpitations and swelling are typically correlated with a potassium deficiency.

Why is potassium important?

Potassium helps regulate fluid balance. Along with sodium, potassium is responsible for maintaining fluid balance within our bodies. Since our bodies are made of approximately 60% water, you can see why this would be very important.

Now, 40% of this water is found within our cells in a substance referred to as intracellular fluid. Potassium is the primary electrolyte that governs our intracellular fluid.

Necessary for the nervous system. Getting in enough potassium will help maintain healthy nerve function. Nerve impulses in our bodies are what help regulate things like muscle contractions, heartbeat, and various other processes.

Since potassium levels have a significant effect on muscle contractions, low levels can lead to muscle weakness, and in the heart, this may cause an irregular heartbeat.

As you may be able to tell already, potassium and sodium are very closely tied together. I thought it may be important to help explain this a bit further.

The sodium-potassium pump

What most people don’t realize is that your body’s potassium stores are controlled by your sodium intake via the sodium-potassium pump. This is another reason why an adequate intake of sodium is crucial to maintaining proper electrolyte balance.

Much like ketones and carbohydrates are muscle sparing, sodium is potassium sparing. Meaning, If you get in enough sodium, you don’t have to worry so much about potassium so long as you are getting in between 2,000 – 4,000 mg per day. Much like sodium, the more physically active you are and/or sweat the higher in the spectrum you should go.

keto electrolytes sodium potassium pump
A handy depiction of the sodium-potassium pump in action

The function of the sodium-potassium pump is to help move fluids in and out of your cells. This allows blood to circulate, helps pump our heart, and allows messages to be delivered along your nerves.

How do you know if you are deficient in potassium?

Signs you may be deficient in potassium include:

  • Fatigue
  • Heart palpitations
  • Insomnia
  • Dehydration
  • Constipation
  • Muscle cramps

Many of the same deficiency signs of potassium share their similarities with sodium and/or magnesium deficiency which makes it hard to pinpoint precisely. Again, the only soundproof method is to have your electrolyte levels checked via a blood draw.

Of course, you can always experiment and add in varying levels of one electrolyte over another depending if you know you’re already consuming adequate amounts of the other electrolytes. Then, it just becomes a wait and see to track whether or not the symptoms you are experiencing lessen or go away altogether.

Granted, if it persists or even worsens, you may want to go ahead and get it checked out by your doctor before it turns into something more serious and potentially even lethal.

Our bodies are usually great at regulating potassium levels on their own, but certain health conditions can lead to a higher risk of developing a potassium deficiency:

  • Alcoholism
  • Diabetes
  • Kidney disease

Can you have too much potassium?

It is quite rare to overdose on potassium assuming you are obtaining most, if not all of it, from naturally occurring sources (whole foods). The exception to this if you suffer from a pre-existing medical condition or kidney problem.

Keto electrolyte requirements for potassium

As stated, you should aim for between 2,000 – 4,000 mg of potassium per day. The general RDA for potassium is between 1,000 – 4,700 mg per day. Of course, we recommend you stick to the higher end, the more you sweat and the more active you are, which of course tends to go hand in hand most of the time.

Different organizations recommended intake of potassium:

  • (NHANES) National Health and Nutrition Examination Survey: 4,700mg per day
  • (WHO) World Health Organization: 3,510 mg per day

What are the health benefits of potassium?

My top 3 health benefits of potassium

Blood pressure and cardiovascular health. Low potassium intake has been linked to high blood pressure and cardiovascular disease. In one study, those who consumed roughly 4,000mg of potassium per day compared to those who consumed 1,000 mg per day had a 49 percent lower risk of death from ischemic heart disease. 2

Keeps bones strong and helps maintain muscle. Some studies show an increase in bone density with high potassium intake. Also, one study found that participants that took in around 5,000 mg of potassium per day maintained an average of 3.6 pounds of lean mass MORE than those with a potassium intake of around half that. 3

Reduces the chance of kidney stones. Potassium-rich foods maintain an alkaline environment within the body creating a less welcoming environment for kidney stones to nest.  Potassium also binds with calcium, thus not allowing calcium the chance to bind with other minerals and form kidney stones.

So now that you understand the importance of potassium let’s go over what foods to include in your diet to meet your needs.

What keto friendly foods are high in potassium?

Bananas are probably the most popular source of potassium with about 420mg for a medium sized banana. However, there are much better and lower carbohydrate sources of potassium to be had.

Here are some of my favorites:

AVOCADO

Everyone’s favorite keto-friendly fruit full of healthy fats. Avocados are indeed a superfood and one of the best sources of potassium for many individuals on a ketogenic diet.

One medium avocado provides a whopping 690 mg of potassium.

BEEF

Yes, you read that correctly… BEEF is an excellent source of potassium! Besides tasting delicious, a 4 oz steak provides almost 384 mg of potassium.

MUSHROOMS

One of my favorite vegetables on the planet. Mushrooms are rich in vitamin b12, a great antioxidant, and of course… high in potassium.

Cremini mushrooms have the highest amount of potassium per volume with 1 cup coming in at 323 mg.

BRUSSEL SPROUTS

Who doesn’t love some oven roasted Brussel sprouts with bacon?  One cup of cooked Brussel sprouts gives you a whopping 494 mg of potassium. Not to mention, you get 4g of protein and 4g of fiber on the side.

SPINACH AND LEAFY GREENS

I think Popeye was onto something because you get all three electrolytes (potassium, magnesium, and sodium) in spinach.

One cup of cooked spinach delivers a significant amount of potassium at 839 mg.

SALMON

When people think of salmon, they think of omega 3’s, but salmon is also packed full of essential nutrients and a great source of B vitamins.

A 3 oz serving of salmon provides 416 mg of potassium.

CAULIFLOWER

Everyone’s favorite keto-friendly vegetable to make everything from mac and cheese to cauliflower pizza crusts.

One cup of cauliflower contains 320 mg of potassium.

SUMMER SQUASH OR ZUCCHINI

Squash and zucchini are some of the most versatile veggies. Whether you like to slice them up on a salad or create spiral “zoodles,” for less than 30 calories for an entire cup you get a lot of bang for your buck.

A cup of zucchini gives you 455 mg of potassium.

PUMPKIN SEEDS

I love to snack on pumpkin seeds or even crush them up and use them as a garnish on various dishes.

A one-ounce serving of pumpkin seeds will supply you with 226 mg of potassium.

BACON

YES, you read that correctly. Bacon is a good source of potassium and a very delicious one to boot.

Three cooked slices of bacon net you a whopping 539 mg of potassium! Personally, I love Pederson farms bacon, and they also offer ready to go pre-cooked bacon free of preservatives.

At the end of the day, make sure you are taking in adequate amounts of sodium before worrying about how much potassium you are eating. Stay in the range of 2,000 mg and 4,700 mg of potassium to ward off any side effects and ensure your potassium levels are maintained.

YOGURT

Want a yummy treat? Try this keto yogurt dessert.

Greek yogurt is another great source of potassium that is keto friendly in moderate quantities.

CHAPTER 5: Calcium

WHAT IS CALCIUM?

Calcium is the MOST ABUNDANT mineral in the body.

Often associated with milk, calcium is perhaps the most essential nutrient when it comes to bone health.

But don’t start chugging that milk just yet…

Why is calcium important?

  • Calcium makes up much of your teeth and bones
  • Muscle function

Teeth and bone health. 99 percent of the calcium in our bodies is found in our teeth and bones making calcium ESSENTIAL for the development, growth, and maintenance of them.

After the age of 25 when bone density is typically at its highest, our bone density begins to see a slow decline as we age, thus making calcium more important to help maintain and the natural losses we experience as part of the aging process.

Muscle contraction. When a nerve stimulates a muscle, including the heart, calcium is released. The muscle only then relaxes once again after calcium is pumped outside of the muscle.

How do you know if you are low in calcium?

Calcium deficiency is known in the medical world as hypocalcemia. While calcium deficiency is not as prominent as a deficiency in the other key electrolytes, here are some signs and symptoms you may want to look out for.

Signs you may be deficient in calcium:

  • Fatigue
  • Difficulty swallowing
  • Muscle cramps (particularly in the back and legs)
  • Brittle nails
  • Bone fractures
  • Tooth decay
  • Osteopenia or osteoporosis

Again, most people don’t tend to be deficient in calcium, but certain things may cause calcium deficiency such as:

  • Prescription medications
  • Certain genetic factors
  • Malabsorption (Vitamin D, K2, and even magnesium effect this)
  • Age
  • Hormonal changes (especially postmenopausal women)

Keto electrolyte requirements for calcium

It should be said that calcium and Vitamin D are closely tied with one another. That is because vitamin D increases the rate and which calcium is absorbed into your blood. This is another reason why I find vitamin D vital for those who are not exposed to the sun often.

How much calcium you need also will depend on age and sex. The calcium RDA for adults ranges between 1,000 mg with an upper limit of 2,500 mg.

Since calcium and vitamin D are closely tied with one another, if you do not have constant access to sunlight, the recommended dietary allowance (RDA) for vitamin D in adults in 600 IU per day.

What keto foods are high in calcium

Here is a list of some keto friendly foods rich in calcium.

Seeds

Seeds including poppy, sesame, and chia seeds are packed with calcium.

A one tablespoon serving of seeds provides about 126 mg of calcium.

Cheese

A ketogenic diet favorite, no surprise there, is cheese! Basically, every cheese is a good source of calcium, but parmesan cheese especially has the most.

An ounce of Parmesan cheese gives you a 331 mg dose of calcium.

Canned fatty fish WITH bones

Seems as if fatty fish is excellent for all of our electrolyte needs AND a good source of healthy fats. It’s no wonder why fish such as salmon and sardines are nutritional powerhouses.

A four-ounce serving of sardines or salmon with bones provides nearly 85 grams of calcium.

Almonds

Not only a great source of magnesium, but almonds are also the highest in calcium among all the nuts.

A one-ounce serving of almonds delivers around 80 mg of calcium

CHAPTER 6: Keto electrolyte supplements

I’m typically not the biggest proponent of supplements since most of them are useless, but since I believe electrolytes to be CRUCIAL on a ketogenic diet…

Here is a list of electrolyte supplements by brands I would recommend based on the purity of ingredients.

Not all supplements are created equally.

SODIUM

Your typical table salt is stripped of minerals and bleached. Salts such as Himalayan and Celtic salt are rich sources of not only sodium but also over 60 trace minerals.

POTASSIUM

Potassium is one of the electrolytes I typically recommend you stick to whole foods to get your recommended dietary allowance, but I know sometimes that is not feasible.

With potassium supplements you generally are limited to 99 mg pills, this is why when supplementing potassium I would recommend you buy a powdered version instead.

Or if you rather take in pills.

MAGNESIUM

Magnesium is one of the electrolytes that is hard to get through diet alone (hard, but not impossible) It is definitely one of the supplements I highly recommend that can help with things like muscle cramps and quality of sleep.

CALCIUM

Out of the other electrolytes mentioned in the guide, calcium tends to be the one people get enough of through diet alone. However, there may be reasons why you may need to supplement calcium as indicated in the guide.

KETO ELECTROLYTE DRINK MIXES

The following are some of electrolyte drink mixes I have tried that contain a mixture of all of the vital keto electrolytes. Of course, taste varies by individual, but I so happen to like these ones listed below.

KETO FRIENDLY DRINKS WITH ELECTROLYTES

Not quite supplements, but these are some off the shelf drinks that contain a mixture of electrolytes. Mind you, many of them are only sodium and potassium and not much in the way of magnesium.

CHAPTER 7: F.A.Q.

How much sodium should you have a day on keto?

I recommend an intake of anywhere between 4,000 mg and 8,000 mg. If you exercise and/or sweat a lot, then stick to the higher end of the spectrum.

Why is sodium important on keto?

Sodium is important on keto as mentioned above to help regulate water balance. Due to a lack of carbohydrates on a ketogenic diet, our body begins to secrete both water and electrolytes making them more vital on keto.

Does salt affect ketosis?

Salt has no direct effect on ketosis. However, a lack of salt/sodium may cause unpleasant side effects also commonly referred to as the “keto flu.”

Can you eat salt on keto?

Yes, you can eat salt on keto, and I even highly encourage you to add extra in. You should be salting your foods liberally and to taste. It’s almost impossible to overeat salt on a ketogenic diet as I find your taste buds will almost inevitably self-regulate you.

How do you replace electrolytes?

Most electrolytes can be replaced by eating whole foods, but sodium, in particular, is obtained mostly by salt.

Is salt and sodium the same thing?

Salt and sodium are not the same thing, but the primary way we consume sodium is through salt. Table salt contains 40% sodium and 60% chloride.

How do you get potassium on a ketogenic diet?

You can obtain enough potassium on a ketogenic diet through low carbohydrate foods such as spinach, cauliflower, and even bacon!

What foods are in high in potassium and low in carbs?

Refer to the list in chapter 3.

How much potassium does keto need?

The RDA for potassium is between 2,000 mg and 4,000 mg.

Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.