How To Get Electrolytes on a Ketogenic Diet And My Full Day of Eating

How To Get Electrolytes on a Ketogenic Diet And My Full Day of Eating

July 27, 2019 7 By William Morgan


Good morning everyone it’s Esther here. I
hope you’re having a great day. I am kind
of in a hurry right now. I gotta get to
work. I haven’t even put on my work clothes
yet. But wanted to share a full day of
eating with you guys. This is going to be
probably a pretty busy day. So you’ll get
to see what I’m eating on a busy work
day. Right now I’m having my keto coffee.
So this is six ounces of coffee with two
tablespoons of butter and one tablespoon
of coconut oil. And the reason why it’s
six ounces, I actually just got a new
French press. Let me show you guys
because it’s super cute! So this is my
new French press. Super cute but it does
only make six ounces, which is fine. but
it makes the coffee taste a little
bit cleaner in my opinion. It’s also a
little more caffeinated when you use a
French press from what I was reading. And
then I just actually picked up a new
coffee this morning. So I got this
Illy coffee, and it’s, oh goodness!
You can tell I’m in a hurry, but it’s
Arabica coffee and it tastes really
really good. So Illy is supposed to be a
really good brand.
So I’ll be trying this out. I mean we
have a good a lot of good Hawaiian
coffees here too but I like to switch it
up every once in a while. But that’s
going to be my breakfast for this
morning. Really quick and simple. I’m not
super hungry. I had sort of a big eating
day yesterday so I’m just not hungry
this morning. uh but I will check in and
show you guys what I eat for lunch. Hey
guys so it’s lunch time. I’m here at a
beach park just trying to get out of the
office
to eat lunch. So I picked up a salad at
Pieology, and I love that place because I
can customize my salad the way
that I wanted. So it really gives me a
lot of control. But I don’t know if you
guys have ever been there, but they’re
actually a pizza place where you can
customize your own pizza. But the other
option is to do salad. So I really enjoy
that place and it’s pretty close to my
work so it’s very convenient for me. Okay
so here is my salad. So I have spinach
and mixed field greens in here, and then
I have chicken. It’s like a spicy chicken
and some bacon bits some olives and I
have both kalamata and black olives on
here and some red onions and some
mushrooms. And that’s it and then I just
used extra virgin olive oil for the
dressing and some salt and pepper. And I
just asked them to like add extra olive
oil so I can get a lot of good fats in.
But that is my salad and I’ll show you
guys my view. So I’m just sitting here in
the car but it’s a nice little beach
park. so there’s the ocean right there
a little hard to see everything. There’s
a mountain over there and some more
beach over there. So it’s just a nice
little park area and it’s great because
I can just park my car here and look at
the ocean and kind of people watch. And I
see a little dog over there too.
Let’s zoon in. Cute little doggie! So it’s just a
nice little place to get out of the office
and relax while I’m eating my lunch. Okay
so this is my third and final meal of
the day. So here I have seaweed and clam
soup. I made this a day ago and I made a
big pot of it so I had plenty left over.
And then I have a side of avocado and I
just season this with salt and pepper.
And then I have my cup of water over
here. Hey guys so while we’re on the
subject of avocados there is something I
wanted to talk to you guys
about because it’s been on my mind
lately and that’s electrolytes. It’s one
of the most important things on the
ketogenic diet that you just want to be
really mindful of. The most common
deficiency and imbalance that ketogenic
dieters experience is electrolyte
deficiencies. And the reason being, and
this is especially true if you’re just
starting a ketogenic diet, when you first
start a ketogenic diet you’re losing a
lot of water. You’re no longer eating
those carbs that retain that water so as
you’re losing all of this water you’re
also losing electrolytes with that. In
particular sodium magnesium and
potassium. Those are the three that
really seem to get affected for
ketogenic diet. Especially when you’re
first starting out.
So those three electrolytes you really
want to pay close attention
– and try to get them as much in your
diet as possible. So you’ll notice a lot
of ketogenic dieters, they eat a lot of
avocado. Like I try to eat one every day
and that’s because avocados are really
high in potassium, so that really helps
you to reach those daily values that you
need to get enough potassium. So
especially for me because I work out a
lot I tend to have potassium deficiency.
Anyways so on top of that with a
ketogenic diet I’m even more at risk. So
I aim for one avocado a day and then I
also put a lot of salt on my foods. I use
sea salt or Himalayan salt. You don’t
want to use regular table salt because
it’s processed. You are able to eat a lot
more salt than you’re probably used to
on a ketogenic diet because you do want
to replenish sodium. Sodium has gotten a
bad rap over the years. Quite frankly
your body needs sodium and in order to
perform a lot of muscular functions. So it
is essential that you get that in. Like I
said with the ketogenic diet a lot of
times you’ll end up with a deficiency in
sodium instead of like having too much
sodium in your body so salt is good for
that. Also broth like chicken broth or
beef broth. That’s why a lot of ketogenic
dieters will supplement with broth in
between meals as a snack. And you know I
like to even drink it like it’s a tea or
a beverage. And then leafy greens. You
want to make sure you’re getting a lot
of leafy greens in your diet. Things like
spinach and kale because they have a lot
of magnesium and potassium. So that will
help you again to replenish those
electrolytes. So I just wanted to talk
about this because I I like to kind of
read online people’s experiences with
the ketogenic diet, and I’ve been reading
a lot about people becoming deficient
in their electrolytes. And I think
it’s because maybe they didn’t do their
research before starting this diet,
because it is really common and you just
want to be really mindful of that at all
times, because you know it can really
affect your health if you get deficient
in some of these things. I also take a
supplement of magnesium. I do magnesium
citrate, I believe is what I take and I
also have electrolyte tablets. Now they
are very low doses because you don’t
want to go overboard on supplements
especially with electrolytes because
they can be toxic. So for mine they’re only
like up to 10% of daily value. I think
most of them are way below that. And that
allows me to have a lot of control over
like what I’m intaking with that. And if I
feel like I need more of those
electrolytes, I can always take more than
one pill because they are so low in the
daily value. I usually don’t even take
those every day and it’s usually just
one or something, but I do have those
supplements to kind of help me out if I
feel like I am becoming deficient in any
of those electrolytes. But for the most
part you know, I just focus on eating
avocados and leafy green vegetables and
getting salt in my diet and that
definitely definitely will help to avoid
deficiencies with electrolytes. Very very
important. I know there are a lot of
people in my social circle that are just
starting the ketogenic diet so I just
really wanted to get that message out
there and make sure that you guys are
paying attention to that. If you’re
experiencing fatigue, headaches, nausea,
brain fog, those are all signs that you
might be deficient in electrolytes. That’s
how people experience the keto flu. So
when people talk about the keto flu when
they’re adapting on in the ketogenic
diet at the early stages that’s what
they’re referring to. It’s caused by that
deficiency in electrolytes. So if you
just focused on
making sure that you’re replenishing
those a lot of times you can avoid
keto flu altogether. But I hope that
was helpful to you guys. Hopefully it
will help you to avoid the Keto flu
and avoid that issue of electrolyte.
electrolyte imbalances. And I think I’m
going to wrap up this video here. So if
you did enjoy this video please give me
a thumbs up. Let me know if you have
additional questions about what I
discussed with electrolytes or anything
today, and don’t forget to subscribe if
you haven’t already if you want to see
more about my ketogenic diet journey.
Thank you all so much for watching and I
will see you guys next time!
Bye everyone!