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Keto flu! If you have a very low carbohydrate diet and one of the following sounds is intimately familiar to you, chances are you have the terrible keto flu.
Symptoms of keto flu:
"I am fragile today and have a headache. I feel rather weak today.
"I have a terrible migraine !! And feel fragile … What have I done?
"More than a few times, I felt like shaking and dizzy as if I were going to faint."
"I'm shaking, I have a headache, the heart is a wobbly heart … is this normal?"
"This constipation kills me!"
"Severe leg cramps during sleep? The calf muscles contract and wake me up!
"It's been keto for four weeks now. For two weeks, I'm going to look for Charlie horses at night. What can I do to solve this problem? "
You may be wondering, "What kind of medieval torture is it?" "Why would someone voluntarily submit to it?" Doubleplusungood AF no? If I were a beginner, to see that would probably make me run towards the hills.
Yes, all of these symptoms are normal when you experience what is commonly called "keto flu". However, for the real intelligence of the flu, I will talk about what it really is: the electrolyte imbalance. I am small like that, #sorrynotsorry.
Fortunately for you, there is a way to avoid all this heckling and lead a keto life without cramps, headaches, tremors, flutter-brain.
What are electrolytes?
Electrolytes are minerals in your body that are necessary for the proper functioning of your heart, muscles, and nerves, as well as the performance and regulation of many processes, such as maintaining the chemistry of your blood. of his muscular action. They are obtained from food or drink.
What happens to electrolytes when you limit carbohydrates in your diet?
Your kidneys go from water and sodium retention to emptying faster!
Because of homeostasis, our body will seek to maintain blood sodium concentration in its normal range, which will only happen now if the blood volume decreases. It is this narrowing that causes all the ugly symptoms: dizziness, cerebral fog, headache, bad mood, break up with your boyfriend / gf, etc. Other side effects include water retention and constipation (The next video goes directly to the 07:20 mark for reference https://www.youtube.com/watch?v=5AGiUFzldwk, but all of this deserves to be done. to be watched).
In response to lower sodium levels, your kidneys will also begin to pour potassium to maintain an adequate sodium-potassium balance. Shitstorm coming! Well … not quite because you will probably be super saved unless you get your sodium in focus.
So what electrolytes do you want to replenish?
- Sodium – MOST IMPORTANT – 5000-7000mg per day
- Potassium – SECOND MORE IMPORTANT – 1000-3500mg per daythere
- Magnesium – Need to incorporate whatever the diet because we are not enough and can not eat enough – 300-500 mg daily
(Do not forget the PIN!)
How to reconstitute sodium to prevent keto flu:
1. Salt right!
Shoot as if it was tequila! Make sure to chase it with water, but without a cinnamon challenge (this line was totally inspired by my literary heroine Julia)!
Or you can put it in water and add lemon juice and ice.
OR, if you are a rebel and like your daily dose of chimerical chemistry (s) like me, you can put it in the sugar-free beverage of your choice.
Different salts will have different levels of sodium, making it imperative to READ THE LABEL! You can also check the USDA's nutrient database for this information.
Pink salt of Himalaya Kirkland
at 420 mg for 1g. So, meet 5000 mg You will need 5000/420 = 12g. If 1/4 (1/4) teaspoon = 1 g, then 1 teaspoon = 4 g. This means that you will need 3 tablespoons, or 1 tablespoon, of this specific salt to meet your daily sodium needs. Because 12g / 4g = 3psp. You understand? Yay math!
McCormick sea salt has 400 mg for 1g. It's up to you to do the math. ☺ *
2. Bouillon cubes.
Or as I like to call them, soupy breakfast. Dissolve 1-2 cubes of broth in 1 cup of water. As with salt, the number of cubes you will need depends on the amount of sodium in the brand.
My personal preferences: Horseradish vegetable broth with sea salt
. Each cube contains 2100 mg of sodium, making it a simple option to get half of your daily needs and to follow up because there is no need to measure! This is the only acceptable #lazyketo in my book
3. What about Powerade Zero and all other electrolyte replacement drinks?
Unfortunately, none of these options contain nearly enough sodium for you to spend the morning, let alone all day. A bottle of Powerade Zero contains 250 mg potassium and 60 mg potassium, or about 5% of the minimum daily intake.
How to replenish potassium to prevent keto flu:
An overdose of potassium can be extremely dangerous. You can cause irreversible damage to your heart rate, digestion, kidney function, etc., so it's best to meet our daily needs with whole foods. Discuss another reason NOT to waste your carbs with ketofied crap! Yeah, I'm the #ketopolice what are you going to do about it huh? Jokinnngggg (where am I?)
The best options include:
- Spinach: potassium plant with 558 mg per 100g. If you do not eat every day, are you even keto?
- lawyers: there is 450 mg per 100 g of these babies. No, the avolatte do not count you as a damn hipster!
- Mushrooms: 318 mg per 100g.
- Meat: most meats contain more than 200 mg per 100 g. The pork loin is the big winner with 423 mg per 100 g. Get pork on your fork! (Reference Totes Aussie ??).
As recommended by Phinney and Volek in The Art and Science of Carbohydrate Performance
, cooking methods are important. When boiling vegetables and grilling meat over medium heat / well cooked, a measurable amount of potassium will be leached into the broth and juices. To get the most out of your food, be careful not to throw it away, incorporating it into your meal or, my favorite – licking the plate!
How to restore magnesium to prevent keto flu:
Magnesium is essential to over 300 body processes, including protein synthesis, muscle and nerve function, glycemic control, and blood pressure regulation.
Per Phinney & Volek
Anyone with mild magnesium symptoms, such as cramps, should complete it, regardless of their diet. It has also been shown to help with constipation, menstrual cramps and cravings (this was verified by Yours Truly), so if you're like that, keep reading.
Oxide is the most common form of magnesium sold. However, this is not a very good option because it simply acts as a laxative in the body, which means it passes directly through you and is not absorbed. As we want maximum absorption and bioavailability, the best options in our case include:
On the consumption of water:
Please, please, please, stop with the #stopdropandchug and #onegallonadaychallenge madness. Water is not a magic elixir that will heal all your external and / or emotional wounds. Its consumption is necessary to 100%, but do not do too much, you do more harm than good. Drink thirsty, whether it's four glasses of water or a gallon, but please stop drinking just to meet an arbitrary number. Overconsumption of water will only REMOVE MORE Sodium and Potassium, leaving you in the same place you started, and in some cases, it can be fatal! Okay, a little #dramaqueen from me, but hey it happens! Electrolyte imbalance, i.e. Keto flu, will only be intensified in this situation.
To conclude this comedy attempt to a third party / third party / third party:
- Do not panic; it's just an electrolyte imbalance caused by your diet change.
- It is very easy to repair (and avoid!) If you follow the instructions above.
- Enough with the waste of water useless.
* 5000/400 = 12.5 g -> 12.5 / 4 = 3.125 teaspoons. Use a kitchen scale to measure 12.5 g; it is often easier for measurements than a measure of 3.125 teaspoons per household.
** with the exception of people with kidney failure