The nuts which have the highest content are almonds and cashew nuts (values per 28 grams/ 1 ounce): To make this option balanced with the above electrolytes, try having these nuts salted. A common misconception of a low carbohydrate/ketogenic diet is that it cannot contain any vegetables. On a low carbohydrate diet though, because there will be less processed foods in the diet it means that more salt will need to be added. 15 September 2020. The mineral content is extremely high and having one cup a day can significantly help with the symptoms of the keto flu. Electrolytes are abundant in certain low-carb foods like green leafy vegetables, nuts, and dark chocolate. How to include dark chocolate in your diet: Avocados are packed full of the heart healthy monounsaturated fats making them a great staple for low carbohydrate diets. But the low-carb diet approach taken by keto dieters can make this electrolyte balance tougher to achieve. Low-carb, Keto and Paleo apps, recipes, free guides & tools, and diet plans to help you achieve your goals on the ketogenic diet. Meat. These are the foods that promote ketosis in the body by boosting the fat concentration against carbs. The main electrolytes we lose when starting on the keto diet are sodium, magnesium, potassium and calcium. Less salt in the diet means that the kidneys will release more water from the diet. Keto Foods. 2. Many think of meats as just being a good source of protein but certain options are packed full of micronutrients needed to help with the keto flu. Although the amounts you may need to consume to hit any significant intake would be vast. Aiming for between 3000 to 4700mg is recommended. A 6-oz/ 170 g (raw) serving contains: Turkey breast – 42 mg of magnesium, 403 mg of potassium and 211 mg of sodium (20) Evidence-Based articles are based on medical research, and scientific evidence. Set your goals, track your progress, choose from over 1,500 recipes - The KetoDiet app makes low-carb eating easy. Advertisement - Continue Reading Below. Meat. Collectively all nuts are a great source of several minerals but they are especially high in potassium and magnesium. Get ready to be inspired. There is often less focus placed upon the micronutrient (minerals and electrolytes) content of the diet. When people switch to this way of eating, their intake of salt (metabolised as the mineral sodium in the body) will drastically reduce. ... 25 Keto Thanksgiving Recipes. What is a keto flu? Here are some examples. KETO-FRIENDLY FOODS. What are electrolytes used for on keto diet? You're in the right spot! Having either a handful as a snack of adding them to dishes such as salads can be an easy and convenient way to consume them. Below is a round-up of the top 10 foods high in electrolytes that you should be including in your diet. Whilst they do not have a specific sodium content, adding salt to avocados can help with your daily sodium intake. Looking for the best electrolytes for your keto diet program? Many people think that dairy needs to be avoided altogether but this is not the case. Author at, she is keen to share the myths and truths surrounding the ever confusing and interesting topic of nutrition. The symptoms of the keto flu can include: They generally occur within the first couple of days when starting the diet and the severity and length will vary from person to person. With over 7 years of experience working within the commercial weight loss sector, she has unprecedented insight knowledge into the use of alternative nutritional therapies, particularly that of the ketogenic diet. Sodium directly relates to the regulation of water balance in the body through the kidneys. How to include greens and mushrooms in your diet: Bone broth is made by simmering the bones and connective tissue of animals. When sodium is depleted the kidney excretes more potassium to compensate. The best options to have are (values per 28 grams/ 1 ounce): As well as providing an excellent source of protein and fats including omega 3’s, fatty fish offer a great source of electrolytes. The 4 Main Electrolytes to Track on the Ketogenic Diet . There is an argument that Himalayan salt does have a higher mineral content than table salt. Not only is consuming non-starchy vegetables allowed, it should be encouraged as they offer a variety of key nutrients including that of magnesium and potassium. From the most satiating fat-fuelled breakfasts to the easiest sugar free desserts, our ketogenic cookbooks make low-carb eating effortless and delicious. Make keto easier with ketones, electrolytes, easy snacks and shakes, and a little caffeine. [2] X Expert Source Dee Dine Nutrition & Vegan Food Specialist Expert Interview. Eggs. In this Athletic Muscle guide, I'll be covering: What are electrolytes? Please note that due to the high volume it can take us several days before we can approve and reply to your comment. Sticking to 1-2 squares of good quality chocolate will be enough to reap the benefits. Be sure to plan your foods so that your meals are as nutrient dense as possible will help to alleviate any keto flu that you may experience. These six foods are packed with electrolytes, making them ideal for pre- or post-workout meals. Foods high in electrolytes include milk, yogurt, soymilk, squash, cheese, green leafy vegetables, pickles, coconut water, and celery. Dark Green Leafy Veg and Other Non-Starchy Vegetables, Activated Almonds with Rosemary & Paprika Salt, Healthy Low-Carb Double Chocolate Brownies, Healthy Low-Carb Bruschetta Stuffed Avocado, Keto Turkey Meatballs with Dairy-Free Pesto, Low-Carb Cheese & Capsicum Stuffed Meatloaf, Easy Pork Chops With Asparagus and Hollandaise, Healthy Blueberry & Lemon Electrolyte Drink, Recipes for Intermittent Fasting (OMAD & TMAD), Europe: Reference Nutrient Intake (RNI) is 3.5 g/d (3,500 mg/d) for Europe; America: Adequate Intake (AI) is 4.7 g/d (4,700 mg/d) and Estimated Minimum Requirement (EMR) is 2,000 mg/d, 2,400 mg/d (equivalent to 6 g of salt/d) – in the first few weeks of a low carb diet the recommended intake is at 3,000-5,000 mg/d, Almonds – 77 mg of magnesium and 208 mg of potassium (, Cashews – 83 mg of magnesium and 187 mg of potassium (, Brazil nuts – 107 mg magnesium and 206 mg of potassium (, Pumpkin seeds – 156 mg of magnesium and 223 mg of potassium (, Hemp seeds – 210 mg of magnesium and 360 mg of potassium (, Flax seeds – 110 mg of magnesium and 228 mg of potassium (, Chia seeds – 95 mg of magnesium and 115 mg of potassium (, Mackerel – 129 mg of magnesium, 534 mg of potassium and 153 mg of sodium (, Salmon – 46 mg of magnesium, 617 mg of potassium and 100 mg of sodium (, Tuna – 60 mg of magnesium, 750 mg of potassium and 77 mg of sodium (, Spinach – 157 mg of magnesium and 839 mg of potassium (, Swiss chard – 150 mg of magnesium and 961 mg of potassium (, Kale – 30 mg of magnesium and 170 mg of potassium (, Artichokes, globe – 35 mg of magnesium and 240 mg of potassium(, Mushrooms, white – 19 mg of magnesium and 555 mg of potassium (, dark chocolate - 40-70 mg of magnesium and 200-540 mg of potassium (values vary in 70%-100% chocolate, the more cacao solids the better) (, 1 tbsp cacao powder - 24 mg of magnesium and 69 mg of potassium (, Avocado – 1 large (200 g/ 7 oz) contains 58 mg of magnesium and 975 mg of potassium (, Turkey breast – 42 mg of magnesium, 403 mg of potassium and 211 mg of sodium (, Beef steak – 39 mg of magnesium, 581 mg of potassium and 94 mg of sodium (, Pork chop – 42 mg of magnesium, 585 mg of potassium and 94 mg of sodium (, Yoghurt, 1 cup (8 oz) - 27 mg of magnesium, 352 mg of potassium and 104 mg of sodium (, Feta cheese, 2 oz (57 g) - 11 mg of magnesium, 35 mg of potassium and 646 mg of sodium (, Cheddar cheese, 2 oz (57 g) - 17 mg of magnesium, 138 mg of potassium and 767 mg of sodium (, Parmesan, 1 oz (28 g) - 12 mg of magnesium, 26 mg potassium and 333 mg of sodium (, Sea salt, 1 teaspoon (6 g) - 2,360 mg of sodium (.