When I first started a ketogenic diet, I didn’t do a very good job of balancing my hormones and electrolytes. Here is how you can learn from my mistakes.

In the early stages of the diet, one tends to go through carbohydrate withdrawals and lose a lot of water and electrolytes. This can lead to headaches, nausea, shivers and general flu like symptoms, hence the term keto flu.

To avoid this problem, one needs to keep themselves well hydrated and pay extra attention to maintaining electrolyte balance by consuming additional sodium, potassium and magnesium. Here is what worked for me:
 

KEY NUTRIENTS


1. Mineral rich water.
My favorites are Gerolsteiner and San Pellegrino. 

2. Morning salt water
Dave Asprey explains this very well in this video.

3. Strong bone broth with high quality salt (e.g. himalayan sea salt)
The Brothery
Thrive Market

4. Foods high in potassium.
Sockeye Salmon
Spinach
Bulletproof Guacamole
Green Bananas (less GI than ripe bananas)

Be careful, too much potassium can be harmful. How much potassium is optimal?

If it is 3.5-5.0………………………You are in the SAFE zone
If it is 5.1-6.0………………………You are in the CAUTION zone
If it is higher than 6.0……………..You are in the DANGER zone

More tips can be found here.

5. Foods high in magnesium
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate (my favorite is Lindt 99%)
Green Bananas (less GI than ripe bananas)

 

SUPPLIMENTS

Magnesium
Dose:       600-800mg / day
Form:       citrate, malate, glycinate, threonate, orotate
Time:        Night (before bed) 
Brand:      Natural Calm or VRP  

Potassium plus Iodine
Dose:       100mg / day (depending on food intake)
Form:       Chloride, iodide, kelp powder
Time:        With meal
Brand:      Now, Pure Encapsulations

 

However, the best advice I can give is to take things slowly and not to give up when you’re feeling a bit off in the initial stages - provided you’ve done diagnostic tests to exclude any underlying health issues prior to starting a ketogenic diet.

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