On a low-carb diet it can be difficult to provide your body with all the electrolytes it needs. On a diet of less than 50g of net carbohydrates a day your body is likely to enter ketosis, which means that your body will use fat for fuel, rather than glucose, which is the main energy source in high carb diets. Since your body retains less water whilst on a ketogenic low-carb diet, lots of electrolytes will be flushed out of your system. People who are new to a low-carb diet may often neglect the need to replenish the electrolytes that they are washed out of their body.
This imbalance of electrolytes can cause fatigue, headaches, light-headedness, dizziness and muscle cramping – often known as ‘keto-flu’. Whilst this may scare you away from a low-carb diet, it is easy to counteract these problems by supplementing your diet with extra electrolyte sources.
The three main electrolytes that you will need to replenish are sodium, potassium and magnesium.
Potassium is the electrolyte which is most commonly deficient in diets. It can be difficult to consume enough potassium since many foods that are rich in potassium often don’t fit into a low-carb diet. However, there are some foods that are both low in carbohydrates and high in potassium, such as: avocados, nuts, dark leafy greens, and salmon.
Being in ketosis will make your body wash out sodium faster. This is because as your insulin levels drop, the rate at which your kidneys extract sodium also drops. It’s easy to increase your sodium intake by adding salt to your meals and drinking bouillon or broth.
Nuts, spinach, artichokes and dark chocolate are all rich in magnesium. Whilst a magnesium deficiency is less common than potassium or sodium deficiencies on a low-carb diet, if you are suffering from cramps and dizziness then you may need to increase your magnesium intake.
Since it can be difficult to consume enough electrolytes through food alone on a ketogenic diet it can help to take supplements.
Nutrifiz® is the world’s first effervescent wheatgrass tablet which delivers a delicious and refreshing boost to your system. Nutrifiz® will help with any electrolyte imbalances and is a good source of both potassium and magnesium, as well as a wide range of other essential vitamins and minerals. With only 6.3 kcal per tablet, Nutrifiz® can fit easily into your low-carb diet.
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