One way or another, you’ll need to add vital nutrients to your meal plan if you start a Keto Diet.
Those nutrients are sodium, potassium, and magnesium.
Sodium: Because you loose a lot through urine in the first few weeks. (Ignore this point if you’re overweight for now)
Potassium: Because your primary source of potassium used to be fruits, and since you aren’t allowed to have them during this diet, your potassium reserves are depleted.
Magnesium: Because the magnesium levels in your body are controlled by the kidneys. The extra workload of getting rid of the water weight can also make the body lose magnesium.
If you’d like a more detailed breakdown of the three points above, please read our article on the Keto Flu, and why it happens.
If the mineral depletion is already taken place you have two options:
Either, you eat natural sources of the minerals listed below, and recover within the week or, eat supplements and recover within a day.
However if you haven’t even started ketosis yet, or are simply starting to feel the symptoms like headaches, weakness or muscle cramps, you can safely eat the natural sources of the 3 vital minerals.
For Sodium:
Seasalt, Himalayan rock salt, clams, bone broth
For Potassium:
Broccoli, spinach, mushrooms, cauliflower, black tea
For magnesium:
Almonds, cashews, pumpkin seeds and sunflower seeds.
A handful a day will keep the doctor away.
Spinach, Avocado, Fatty fish like sardines, salmon, tuna and Mackerel.
Dark Chocolate.
chicken, liver, okra and coconut milk.
So Popeye was right all along, spinach and fatty fish were always the secret to those muscles.
The go to all in one supplement for ketogenic and low carb diets- ketovitals
Other supplements which can get you feeling normal and healthy within a day:
. Ulitima Electrolyte drink ($37.49)
. Bath Sulfates (e.g. Epsoak Epsom Salt)
. Glycinate/Malate (e.g. Doctor’s Best)
. Taurate
. Keto Protien bar (not a supplement, but can give you a boost if you’re out and hungry)
Check out our list of low carb friendly protein bars you can eat on the go.
Don’t consume more than 300 mg of magnesium per day (it’s medical use is to relieve constipation)
Don’t consume supplements if you’re on other kinds of medication, unless you have a doctor’s approval.
Side note: Try this easy, keto friendly, 15 min, no bake chocolate mousse
