Are you just starting out on a keto diet? You’ll no doubt have heard of the keto flu. However, did you know that its completely avoidable?
Low levels of 3 key minerals are the number one cause of the keto flu and keto insomnia! These are electrolytes, specifically sodium, magnesium and potassium. Keeping these in balance will have a positive impact on your sleep, workout performance, energy levels and of course keep away the dreaded keto flu.
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What is the keto flu?
The keto flu is what many people experience unwanted side effects for the first few weeks of going keto, which might include nausea, muscle cramps, sleeping issues, sugar cravings, irritability and much more.
Why electrolytes are crucial to avoid keto flu
Together, sodium, potassium and magnesium are known as electrolytes, actually they are 3 out of the 6 minerals that make up electrolytes, but those are the ones we are talking about today because they are the most impacted when living a keto lifestyle. Electrolytes are important for our nervous system; this includes regulation of normal brain function. Therefore, if these electrolytes are imbalanced, you might experience things like headache, poor concentration, brain fog and many other keto flu symptoms.
Further, keto has a diuretic effect, by nature of it been very low carb, which results in the loss of electrolytes.
Many people also just don’t consume enough magnesium and potassium rich foods, which compounds the imbalance.
With some simple tweaks though, you can easily fix this, so let’s talk about each in turn and how to restore balance.
Sodium
Sodium helps to regulate our energy levels, maintain fluid balance, normalise muscle and nerve function, and helps with blood pressure. Common signs you are not getting enough are muscle cramps, issues focusing, vomiting, lethargy, and keto insomnia.
Have you experienced keto insomnia? If you have trouble getting to sleep on keto, try boosting your sodium intake. I knew sodium, was crucial on keto, but what I didn’t know was that low sodium levels actually boost the release of norepinephrine, the name isn’t important, but what it does is. It is a stimulating hormone and it could keep you up at night.
The general recommendation is to get 3-5 grams of sodium in addition to what is in the food you consume. This doesn’t translate to 3-5 grams of salt though. Practically it means roughly 2.5 teaspoons of salt per day.
Therefore, the best way to boost sodium levels is literally to add good quality salt to your food and been conscious about the food you consume. The two that I use are these, a pink Himalayan rock salt and a potassium enriched rock salt. There is also of course no harm in incorporating some sodium rich foods in as well, like pickles, for example.
Potassium
We are going to turn now to sodium’s bestie, potassium. They work hand in hand to maintain fluid balance and make our nervous system work the way it should. You can’t function optimally without both of these crucial minerals.
So, what does a lack of potassium look like? Weakness, fatigue, muscle cramps, digestive issues, and heart palpitations are some common symptoms.
Do you feel tired throughout the day? If yes, it could be low potassium levels.
The general recommendation is to get 3000-4700 grams of potassium per day. Many say this recommendation is a little off balance. 4700 grams is actually quite significant. However, if you aim to fall within this range, you should be fine.
I’ve got 10 foods here that are great to incorporate for a potassium boost. All are per 100g, you won’t consume 100g of some of these foods, but I’d rather be consistent in how they are measured for ease of comparison. I’ll also be posting info-graphs on Instagram of plenty more great sources of these minerals too so follow me over there to see those. So anyway, here they are:
1. 100g cooked spinach = 558mg
2. 100g cooked swiss chard = 549mg
3. 100g cooked celery = 426mg
4. 100g avocado = 485mg
5. 100g hemp seeds = 1200mg
6. 100g pepitas/ pumpkin seeds = 809mg
7. 100g sunflower seeds = 645mg
8. 100g pistachio nuts = 1025mg
9. 100g cooked salmon = 628mg
10. 100g cacao powder = 1740mg
Bananas are often talked up because of their potassium content, but 100g of banana is actually only 358mg, which when you compare to the foods we just talked about, no longer seems that impressive. The power of marketing.
One quick note on potassium supplementation before we move on to magnesium. There are a lot of regulations and restrictions on the strength of potassium supplements so you’ll often see that supplements will only give you about 2% of your daily needs. This is because too much potassium can cause really severe issues, so before supplementing, seriously consider if it is appropriate for you.
Magnesium
Magnesium is important for a very long list of functions, including energy production, protein synthesis, normalising heart rate, maintaining muscle and nerve function, supporting the immune system, regulating blood glucose levels, DNA repair and calcium regulation.
The most common symptom of low magnesium is muscle cramps. I experiences this from time to time, particular in my feet, so it was pretty obvious when I my electrolytes were imbalanced.
Low levels of magnesium can also result in higher levels of stress and anxiety. If you have heard of keto depression, this can contribute. Taking adequate magnesium can help counteract stress hormones, like cortisol. I’ve always said that stress alone can have so many negative impacts throughout the body, so this is something we should all keep in check.
If you often feel restless or have trouble getting to sleep, you’ll want to take a look at your magnesium intake. Magnesium has a calming effect, which is why it is often associated with sleep.
If you have migraine, this one is for you. A lesser-known magnesium benefit is its role in supporting your antioxidant pathways. Like we needed another reason to keep things balanced.
The general recommendation is to get 210-420mg of magnesium per day.
The best way to boost magnesium levels are…
1. 100g cooked spinach = 87mg
2. 100g cooked chard = 86mg
3. 100g arugula (rocket) = 47mg
4. 100g parsley = 50mg
5. 100g hemp seeds = 700mg
6. 100g pepitas/ pumpkin seeds = 592mg
7. 100g flaxseeds = 392mg
8. 100g chia seeds = 335mg
9. 100g Brazil nuts = 376mg
10. 100g cacao powder = 800mg
You might have noticed that many good sources of magnesium also appear on our top foods for potassium, which is perfect. The primary foods that appear on both are your leafy greens and seeds.
What about supplimentation?
There are many types of magnesium so this is something you need to be aware of if you are looking to supplement.
Magnesium glycinate is specifically good for promoting calmness. Common uses are to help you drift off to sleep, reduce anxiety and lessen cramps.
If you are a bath person, add Epsom salts or magnesium flakes as they contain magnesium too. Your body will actually absorb the magnesium from the salts in the water. The types of magnesium here are more likely to be magnesium chloride or sulfate, which are great for muscle relaxation and detoxification.
Basically, if you do choose to supplement, know that not all magnesium is made equal and consider if the type matches your specific needs.
Supplementation
I’ve said it before and I’ll say it again, the number one, hands down, best way to get nutrients in your diet is through whole foods. The best way to achieve this on keto is non-starchy vegetables. Leafy greens should always be at the top of your list and something consumed every single day.
That said, there is always a place for supplements if that is what you want to do. While I’m figuring out what this all looks like for me, long term, on my own keto journey, I have been incorporating a greens powder.
This is not sponsored, this is simply what I found genuinely helped me transition to keto and avoid many common keto flu symptoms. It is Morlife alkaline greens. Per whole serve this equates to 130mg of potassium and 100mg of magnesium. This powder also targets a broad array of other nutrients.
Now that I’ve settled into keto, I’ve recently started transitioning to fasting so have incorporated Locako Keto Electrolytes Lemonade, but here is something similar and very well known in the keto community, Dr. Berg’s Original Electrolyte Powder.
Another option is to incorporate a good quality bone broth, which is commonly referred to as liquid gold. It is packed with electrolytes and also contains glycine, which enhances sleep quality. If you are fasting or have sleep issues, consider taking this in the evening to promote a healthy slumber and to give your body an electrolyte boost before commencing a fast. If you have a go-to bone broth let me know. I’m trying out a few at the moment before putting my specific recommendations into the world. I would say go for grass fed though if you can.
Make sure you check out my Instagram for more electrolyte boosting food ideas.
