One of the most common cause of failure when starting a keto diet is the lack of electrolytes. Keto flu, headache, weakness, light headedness, all are mostly do to not getting enough electrolytes.
But why this happens?
First of all, in the last two decades the mainstream message from health authorities was to reduce salt intake, and most people use it very sparingly on their food. Eating keto means avoiding most industrially processed food, that is usually very rich in sodium, but also you have to keep in mind that while in ketosis your body doesn’t retain as much water as on a high carb diet.
Expelling more water means that we are also expelling more electrolytes (sodium, magnesium and potassium), so we actually need to drink more water and be sure to keep up the electrolytes.
Sodium is easy: add salt to your food, pink Himalayan salt is very popular and rich in many minerals, but you can just use normal sea salt. If you are an athlete, be sure to have enough sodium and potassium in your diet, if not use integrators and/or a keto drink during training and competitions,
Potassium is a little bit trickier, since using supplements could be dangerous. The foods with the highest content of potassium are avocados (great on a keto diet), spinach and leafy greens, wild salmon, yogurt and meat.
As for magnesium, our advice is to take some supplement, especially if you are taking vitamin D3 as well.
If you keep your electrolytes up to the optimal level, you will seriously reduce or avoid at all the dreaded keto flu and you’ll increase your athletic performances.