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so I want to talk about the importance

of electrolytes on a ketogenic diet I’m

not sure if you know this or not but

it’s really the lack of electrolytes

that are responsible for the keto flu

constipation when you do Kido Kido

fatigue cramping and heart flutter or a

palpitation or even symptoms of heart

arrhythmia let’s go through a few

reasons why this might be well the first

reason is this when you run your body on

glucose 2.7 grams of water is needed for

one gram of glucose so when you’re

storing glucose as glycogen you’re

holding like three times the amount of

water so glycogen or store glucose is

really a fluid-filled sponge so when you

lower your carbs and you get rid of the

fluid

you’re gonna then get rid of the total

volume of fluid and the electrolytes at

the same time because that’s where the

electrolytes are stored in the fluid and

guess what you may experience dizziness

weakness tiredness lightheadedness and

even cramps when you don’t have enough

electrolytes so electrolytes would be

like potassium magnesium calcium sodium

phosphorus chloride these minerals like

magnesium calcium sodium phosphorus are

fairly stable for the most part in other

words your body can pull them from the

bone from the muscles very easily but

potassium does not have a storage so

potassium is a mineral that is needed in

large quantities yet your body does not

retain it that well but it definitely

retains sodium an average person is

holding or retaining 8,000 milligrams of

extra sodium so when you’re doing a fast

your body does become more conservative

with minerals and vitamins so you’re not

going to lose as much but if you’re

already deficient and going into a fast

those symptoms are magnified or if

you’re doing prolonged fasting you’re

going to definitely be deficient in some

of these minerals and another point I

want to talk about is when you’re doing

keto which is low carb many times people

do not consume a lot of vegetables

because that’s carbs even though they’re

very low

sima carbs and there a lot of fiber and

we count a net carbs not total carbs so

if we’re subtracting all the fiber

you’re not getting as many carbohydrates

as you might think but we don’t get

enough vegetables and you’re not taking

electrolytes you’re not going to get

enough potassium potassium is needed to

lower insulin it’s needed to improve

insulin resistance it’s also needed for

your gut it’s also needed for the

peristalsis or the pumping action of the

colon because most of these electrolytes

especially potassium are needed for

muscle contraction so to have a normal

bowel movement you need potassium

magnesium and definitely sodium for a

slightly different reason because if

you’re getting rid of your fluid and you

don’t have enough fluid in your tissues

or in your colon that’s going to cause

dehydration and you’re gonna get

constipation so sometimes you need more

potassium for constipation sometimes you

need more sodium and even sometimes you

might need magnesium now the second

reason why electrolytes are important is

that electrolytes improve insulin

resistance and that is the goal of doing

keto NIF in the first place is to

improve and balance out your insulin

levels and fix insulin resistance so you

can improve this by lowering your

carbohydrates not eating as frequently

intermittent fasting and taking

electrolytes so it speeds up the process

without all the side effects and lastly

you have the mitochondria you that’s

where all the energy production is

happening this is where your metabolism

is located and when you switch from

running your body and glucose to

fat-burning guess what your metabolism

goes up so the requirement for more

electrolytes goes up too simply because

the mitochondria needs certain

electrolytes and minerals to run the

Machine so in summary you have a couple

options you can take electrolytes or you

can consume foods with electrolytes and

the main foods you want to focus on in

addition to the moderate protein and

higher fat are these things called

vegetables so if you want more knowledge

on how to create a healthy body

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