Electrolytes, Water & The Keto Diet

Whether you’re new or old to the whole keto diet thing, you need to know about electrolytes.

What are they? Sodium, Potassium, & Magnesium

When eating a ketogenic diet it’s very possible to become dehydrated and to deplete your electrolytes. Signs your electrolytes are low: Headaches, Muscle Cramps, Fatigue, Nausea, Constipation.

You can also experience some of those symptoms when you aren’t drinking enough water. All those carbs you use to eat? They held water. So, while embarking on this lifestyle we want to make sure that you stay hydrated and keep those electrolyte levels up.

In this video I mention a few different ways you can do this:

  1. Electrolyte Tablets
  2. Foods You Consume
  3. Vitamin Supplements

Most people do some type of mix of the above list, but it is possible to keep your levels in tact through food consumption only. You need to do what works for you and your body.

 

What do you do to keep your electrolytes at healthy levels? Comment ↓

What is Intermittent Fasting?

What is intermittent fasting (IF)? Before starting a keto lifestyle the only fasting I had ever experienced or really known about was linked to my faith. I fasted at certain times or certain meals and instead of spending time eating I spent that time praying or focused on God. This is different. Although, to be honest, you can absolutely make the two work together if you wanted, which is super cool. (Let’s chat about it)

The most basic IF is 16:8. You don’t eat for 16 hours, but then you consume all your daily calories and macros within 8 hours. So for example you may stop eating at 8pm and then not eat again until after 12pm. You would then consume all your food for the day from 12pm-8pm. That’s the eight hour window. Some people adjust these times and fast for a longer amount but 16:8 is the most basic concept.

Why?  There are so many benefits to IF! My favorite one? It’s linked to living longer! Yup, longevity! I’ll take that. Your body remains in ketosis without needing to burn the food you’re eating for 16 hours, giving it time to burn more stored fat. Check out this video for some more info on intermittent fasting.

PRO TIP: Anything over 50 calories will kick you out of your fast. Black coffee is great, but watch out for any extras.

Beginners Guide to Keto

Have you been hearing about the keto/ketogenic diet? Interested but not sure what it’s really all about? The ketogenic diet is a WOE (way of eating) that puts your body into ketosis. Ketosis is when your body is in a state of burning fat instead of burning glucose (sugar, carbs). When your body is in this state it will burn the fat you’re eating plus the stored fat in your body.

How do you get your body into that state? By eating a high fat low carb diet. You restrict your carb intake, eat moderate protein, and a high amount of healthy fats.

How to start? I suggest downloading an food log app to help you calculate your MACROS (fat, protein, & net carbs). I use CARB MANAGER. Start to educate yourself on what foods are keto approved and which ones aren’t. You can even watch some of my videos that follow what I eat throughout an entire day. The hardest part is making the decision to get started, but once you do, you’ll be so thankful that you did.

Beginners Guide to Keto Video Playlist ↓↓↓

 

Starting your keto journey? Get connected! Join my FREE Facebook Group, Finding Keto Joy. The group is filled with people who will encourage you, answer questions, and celebrate with you as you crush your goals.