Shark Tank Fat Burning Gummies

When starting a low-carb or keto diet, many people focus on the three macronutrients – carbohydrates, protein, and fat – but rarely think about the micronutrients (minerals and electrolytes) that are equally important to the body.

Especially in the early stages of ketogenesis, there are usually some adverse reactions, which are often referred to as “keto flu”. Often, these symptoms can last from a few days to a few weeks, and micronutrient supplementation, especially electrolytes, can be very helpful in alleviating the adverse effects.

What are Electrolytes? Why do We Need It?

Simply put, electrolytes are compounds that can conduct electricity when dissolved in water. Examples are sodium, potassium, magnesium, calcium, citrate, sulfate, and lactate.

The main roles of electrolytes in the body include：

• Regulating plasma and body fluid levels.
• Maintaining the pH of the blood in the normal range (7.35-7.45, slightly alkaline).
• Making muscles contract, including the heartbeat.
• Transmitting nerve signals from the heart and muscle cells to other cells.
• Helps blood to clot.
• Helps build new tissue.

What Causes Electrolyte Disorders?

• The body loses too much fluid due to persistent vomiting or diarrhea, heavy sweating, or fever.
• Not drinking enough water or eating too little.
• Chronic respiratory disease, such as emphysema.
• Higher than normal blood pH (called metabolic alkalosis).
• Taking medications such as steroids, diuretics, and laxatives.

What is Keto Flu All About?

When you first start a keto diet, or even a low-carb diet, your body shifts from a glucose-burning state to a fat-burning one. It is normal to experience some reactions during this process. The main symptoms are:

• Headaches and dizziness
• Sleepiness and fatigue
• Nausea
• Leg cramps
• Restlessness and irritability
• Brain fog
• Heart palpitations
• Hair loss
• Possible red rash (ketosis) on the body

This is called “keto flu” because some of the symptoms are flu-like. Of course, it has nothing to do with the flu but is simply your body adapting to a new way of metabolizing energy. One of the key reasons this happens is due to electrolyte imbalance and water loss. Traditional high-carb, low-fat diets contain a lot of added sugar and salt, and once you switch to a low-carb diet, your salt intake is drastically reduced.

Electrolyte Disturbances are the Leading Cause of Keto Flu

Switching from a high-carb diet to a very low-carb diet decreases insulin levels in the body. Not only is this healthy, but it is also one of the main goals of a keto/low-carb diet.

However, lower insulin causes the kidneys to excrete more sodium ions through the urine. At the same time, the body stores less glycogen, which is usually tied to water, due to changes in diet structure and metabolic patterns, so less glycogen becomes available and water is lost along with it.

As the body excretes a lot of water, many minerals (magnesium, potassium, sodium, etc.) are also excreted, with the result being an electrolyte imbalance.

Its main manifestations are:

• Heart palpitations
• arrhythmia
• Sleepiness and fatigue
• nausea and vomiting
• Diarrhea or constipation
• Muscle cramps
• Muscle weakness
• Irritability
• Headache and dizziness

If you compare the main symptoms of keto flu mentioned above, it is easy to see that they are very similar. That is to say, electrolyte disturbance is the main cause of keto adverse reactions.

To restore normal electrolyte levels in the body and relieve discomfort, you can start by eating a diet rich in electrolytes, in addition to adequate hydration.

What Low-carb Foods are Rich in Electrolytes?

According to the information in the U.S. Department of Agriculture database, the following 10 kinds of food with the highest electrolyte content.

1, Nuts

All nuts are an important source of several minerals, especially their potassium and magnesium content is particularly high. The highest content of nuts is almonds, cashews, and Brazil nuts.

Per 1 ounce (28 grams) content.

• Almonds: 77 mg magnesium, 208 mg potassium
• Cashews: 83 mg magnesium, 187 mg potassium.
• Brazil nuts: 107 mg magnesium, 206 mg potassium

2, Seeds Category

In addition to nuts, seeds are also an important source of trace elements, often eaten to get enough electrolytes.

Per 1 ounce (28 grams) content.

• Pumpkin seeds: 156 mg of magnesium, 223 mg of potassium
• Hemp seeds: 210 mg magnesium, 360 mg potassium
• Flaxseed: 110 mg magnesium, 228 mg potassium
• Chia seeds: 95 mg magnesium, 115 mg potassium

3, Fish

In addition to being rich in protein and omega-3 fatty acids, fish is also a good source of electrolytes.

Every 6 ounces (170 grams) content

• Mackerel: 129 mg of magnesium, 534 mg of potassium, 153 mg of sodium
• Salmon: 46 mg magnesium, 617 mg potassium, 100 mg sodium
• Tuna: 60 mg magnesium, 750 mg potassium, 77 mg sodium

4, Green Leafy Vegetables and Other Non-starchy Vegetables

Vegetables are the main source of carbohydrates in a low-carb diet, and they are also rich in minerals.

1 Cup (128 g) Content

• Spinach: 157 mg magnesium, 839 mg potassium
• Swiss chard: 150 mg magnesium, 961 mg potassium
• Kale: 30 mg magnesium, 170 mg potassium
• Artichoke: 35 mg magnesium, 240 mg potassium
• White mushroom: 19 mg magnesium, 555 mg potassium

5, Bone Broth

The bone broth we make at home with fan bones, straight bones, and tailbone is rich in minerals and very helpful in replenishing trace elements and electrolytes.

Average 1 cup (about 237 ml) bone broth contains 120 mg of magnesium, 528 mg of potassium, and sodium (depending on the amount of bone and salt).

6, Cocoa Powder and Dark Chocolate

Dark chocolate (more than 70% cocoa content) contains many beneficial minerals and electrolytes.

• 1 cup (128 grams) dark chocolate: 40-70 mg magnesium, 200-540 mg potassium (the higher the cocoa content, the better)
• 1 tablespoon (14 g) cocoa powder: 24 mg magnesium, 69 mg potassium

7, Avocado

Avocado is rich in monounsaturated fat, which is very good for heart health, making it a staple of low-carb diets. It is also an important source of potassium.

1 large avocado (200 grams) contains 58 mg of magnesium and 975 mg of potassium.

8, Meat

We know that meat is the main source of protein, but some meat is also rich in micronutrients.

Per 6 ounces (170 grams) content

• Turkey breast: 42 mg of magnesium, 403 mg of potassium, 211 mg of sodium
• Steak: 39 mg magnesium, 581 mg potassium, 94 mg sodium
• Pork chops: 42 mg magnesium, 585 mg potassium, 94 mg sodium

9, Dairy Products

Although dairy products contain some carbohydrates in the form of lactose and are not well suited to a keto diet, they also contain many essential nutrients for the body.

• Yogurt: 1 cup (128 g) contains 27 mg of magnesium, 352 mg of potassium, 104 mg of sodium
• Cheese: 2 ounces (57 grams) 11 mg magnesium, 35 mg potassium, 646 mg sodium
• Cheddar cheese: 2 oz (57 g) 17 mg magnesium, 138 mg potassium, 767 mg sodium
• Parmesan cheese: 1 oz (28 g) 12 mg magnesium, 26 mg potassium, 333 mg sodium

10, Sea Salt

In fact, on a low-carb diet, salt intake is reduced because there are few processed foods. Combined with the large loss of body water, additional sodium is needed to maintain electrolyte balance.

The following table compares the trace elements contained in 1 gram of sea salt and 1 gram of table salt.

	Sea salt	Regular Table Salt
Calcium (mg)	1.6	0.4
Potassium (mg)	2.8	0.9
Magnesium (mg)	1.06	0.0139
Iron (mg)	0.0369	0.0101
Sodium (mg)	368	381

Conclusion

When following a keto diet, it is important to ensure that the various nutrients are balanced and adequate and that micronutrients are as important as the three macronutrients. Electrolyte disturbances in the body can cause headaches, palpitations, weakness, nausea and vomiting, and other symptoms of keto flu. Eating micronutrient-rich foods regularly can ease the discomfort and help you adapt to a new diet more quickly.