Low Carb Ketogenic Diets & Dehydration: Reduce Water Weight- Thomas DeLauer

Low Carb Ketogenic Diets & Dehydration: Reduce Water Weight- Thomas DeLauer

Low Carb Ketogenic Diets & Dehydration: Reduce Water Weight- Thomas DeLauer

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believe it or not a lot of the cruddy feelings you get when you’re on a low-carb diet are simply associated with dehydration and it’s an easy fix but in order to fix it we do have to understand a little bit of the physiology of how insulin works the kidneys and how this whole process of dehydration works when it comes down to a low carb or keeping jinuk diet now if you haven’t already please please please hit that subscribe button on my channel you won’t be disappointed three to five videos per week and also if you do follow my channel make sure you turn on those notifications so you know whenever I post a video so that YouTube doesn’t take it away from them alright let’s get down to some science so when you’re on a low carb diet you usually feel a little bit dehydrated you might wonder why am i urinating all the time or why do I need to drink a lot more water just to feel like I’m hydrated well the answer is actually very simple and very practical we know how the kidneys work and how carbohydrates work with response to insulin okay whenever you consume a carbohydrate and it is stored in the form of a collection glycogen of course being the carbohydrates that are stored in our muscles we end up holding approximately 3 to 4 grams of water why do we do this well it’s not just because carbs are like starches that absorb water that’s more so because carbohydrates cause a spike in insulin and insulin tells the kidneys to hold on to water now there are a multitude of reasons as to why this occurs but we don’t need to go into a laboratory all we need to know is that when we consume carbohydrates we end up spiking our insulin and insulin communicates with the kidneys to say hey I want to hold on to this sodium and it has to do a lot of times with just electrolyte balancing and the additional water that is required for internal leverage with that glycogen but again story for another day so as our insulin levels drop and as our glycogen stores slowly start to deplete as we’re on a low carb or ketogenic diet the kidneys no longer send the signal to hold on to sodium and water quite as much they start allowing the body to excrete it so this is a natural thing that is actually pretty darn cool and it’s one of the reasons why when you first start a ketogenic diet you feel so much better a lot of times you’re losing some of that edema you’re losing some of that inflammation that’s associated with higher sodium consumption which is quite honestly what a lot of us are consuming we’re consuming a lot of sodium and processed foods and when we get rid of the body’s ability to hold on to that we feel a lot better honestly we look a lot better and we might even reflect a little bit of a lighter way from the scale now where this starts to become a problem is when it goes a little too far you see the kidneys and now no longer telling the body to hold on to sodium in water so the body’s just excreting it that’s why you’re peeing so much but you’re not just losing water you’re losing more sodium and it’s this vicious cycle so now you’ve lost water you’re already dehydrated but now you’re losing sodium so any little bit of chance that your body could have to hold on to water is already starting to go and if you’re not adding it back in then you run into a big problem then you run into another problem and that’s the fact that most of the ketogenic foods that people eat bacon things like that cheese they all have very low quality sodium’s in very low quality salt we’re talking about unopposed sodium which you hear me talk about a lot that means straight up iodized salt table salt total garbage that doesn’t have the plethora of minerals that’s required to keep a nice homeostasis of minerals so we deplete our good minerals and we replenish them with bacon minerals I’m just gonna call bacon minerals because it’s just cruddy cruddy salt so then we have this gross imbalance we have a lot of this weird unopposed sodium that’s causing us to hold water in weird places and then we’re losing our potassium we’re losing our magnesium we’re losing some of these other minerals so we’re completely thrown off kilter and we lose our electrical system we lose our ability to really have our nerves fire and function in a proper way I’ve talked about this before but maybe when you’re working out on a low carb diet you feel like you have energy but it’s like you can’t make the mental connection to your muscle it’s like you try to lift or you try to squat you try to do anything like that and you’re just not feeling it it’s just not happening and that’s a lot of times because you’re losing that neural connectivity because the electrical system of your body is thrown off because you have electrical currents that are not operating the right way this will not only cause you to feel weak but it’s also gonna make your brain function weird which is exactly why people end up getting a keto flu it’s an electrolyte imbalance and your body’s just not adjusted to your kidneys excreting a lot of sodium because of the lack of insulin now additionally you get dehydrated because you’re simply not going to want to drink as much even though you need to be drinking more water your levels of cholecystokinin your levels of all kinds of other hormones that cause you to want to eat and drink are usually suppress your appetite goes down so therefore your app type 4 water goes down you also don’t have starches sitting in your gut even though starches are not the reason that carbohydrates cause us to hold water they still have an effect like that in the stomach it’s like pouring water into bread it’s gonna soak it up so if you’re consuming some starches it’s gonna soak up some of the water in your stomach in your digestive system well therefore you’re gonna get thirsty you’re gonna want to drink more water so it’s pretty simple that you’re gonna drink more water along with carbohydrates it’s not that appetizing to think about drinking a quart of water along with your macadamia nuts and your avocado oil okay just doesn’t sound appealing so what do you do how do you combat this ketosis or low carb dehydration so you can truly feel your best and not feel like you’re really just slumping along with no electrical current running through your body well of course the main thing is you need to add some sodium to your diet in a high quality way okay Himalayan pink salt truffle salt Brazilian sea salt things like that that have a plethora of different minerals not iodized table salt so doing this is going to help you immensely and yes the numbers need to be a little bit higher than they ordinarily would okay you need to go like three to five grams three to five thousand milligrams of sodium per day to keep yourself adequately hydrated and keep your mineral balance where it needs to be very very important on a low-carb diet now additionally you want to be allocating the sodium to the morning as much as you can and this again has to do with the adrenals it has to do with the kidneys our adrenals and our kidneys are functioning a little bit more efficiently in a slightly different way in the morning so if you add some sodium in the morning it’s gonna allow your body to utilize the kidneys and utilize the adrenals a little bit better therefore making it so that you don’t have the negative implications of a low carb diet and dehydration later on in the day in additionally if you know you’re going to be working out if you know you’re gonna be exerting some energy even if it’s just carrying some boxes or lugging something around you need to load up on sodium before then okay anytime you start to sweat you are depleting your stores of sodium and ordinarily your kidneys are going to be able to process and tell you to hold onto more but remember you’re losing that mechanism on a low-carb diet so any sodium you lose through sweating you’re gonna actively have to replenish afterwards better off to just replenish it beforehand because then not only do you already kind of have this almost pre loading but you also give yourself an inner boost because now you’re giving yourself the electrical current to help you through them so that’s why I use a little pinch of pink Himalayan salt before I workout even if I’m totally fasted it helps me out immensely makes a big difference I feel like I actually get a little bit more of a pump I also feel like I get the right blood flow and nutrient delivery but more importantly I feel like my brain is communicating with my muscles which quite honestly it’s kind of important if you’re working out and then last but not least this is more so just so you don’t feel miserable any cards that you do consume whether it’s an accident or whether it’s planned or whether it’s a scheduled refeed meal keep your sodium levels lower okay because you when you have those carbohydrates your insulin sensitivity is gonna be very high which means your kidneys are just gonna be standing guard ready to hold on to sodium have you ever noticed that it doesn’t take much when you have a cheat meal to hold on to a ton of water well it’s not so much that you had a cheat meal it’s more so that you combined carbohydrates and sodium and your kidneys are saying haha okay insulin sensitivity is high let’s hold on to as much sodium as possible makes you puffy and moonface to the next day that’s what’s going on and that’s what you have to be cognizant of so cheat meal carbohydrates keep the sodium out of the equation but at least now you know what’s happening and why you’re dehydrated and you can start taking the process and taking proper measures to make sure it doesn’t become a bigger problem as always make sure you keep it locked in here on my channel if you have ideas for future videos you know where to put them in the comment section below see you soon

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Low Carb Ketogenic Diets & Dehydration: Reduce Water Weight- Thomas DeLauer

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Low Carb Ketogenic Diets & Dehydration: Water Weight- Thomas DeLauer… For every gram of glycogen about 3 grams (2.7g) of water are stored as well.

Insulin:
As those stores are depleted, our kidneys go from retaining water to excreting more of it. When we are on a higher carb diet, we naturally have higher insulin levels – insulin affects our kidneys in such a way to retain sodium which can lead to a higher sodium/potassium ratio. Excess insulin shifts metabolism into storage mode, converting dietary sugar and fat into stored body fat – this leads to weight gain. But, too much insulin also makes the kidneys retain sodium, causing water retention and high blood pressure when insulin levels are high. When we are on a low carb, ketogenic diet we have lower insulin levels and therefore our kidneys excrete more sodium, which can lead to a lower sodium/potassium ratio and a greater need for sodium in the diet – leads to dehydration.

Dehydration:
Water makes up more than 50% of your body and is simply needed for survival. By drastically restricting carbs, this leads to the body shedding water weight rapidly, which is why dehydration is the most common side effect of a ketogenic diet that you will likely experience in the first few weeks. This can result in an electrolyte deficiency and what many refer to as the “keto flu” – since the main reason for electrolyte depletion on keto is excess water excretion and less water retention.

Constipation:
Dehydration & electrolyte deficiency is also a cause of constipation and is a problem people on the keto diet face. Our stools are largely composed of water – 75% of the feces is composed of water, while only 25% is attributed to solids. These solids are composed of cellulose or other indigestible fibers, bacteria, fat, mucosal cells, and small amounts of digestive enzymes. The colon is highly capable of absorbing fluid – it is where the final phase of reabsorption takes place. Normally, sodium ions are being actively transported inward from the colon, and since water follows sodium, then water is also reabsorbed. This is why the colon is a practical route for pharmacologic interventions in the form of suppositories, anesthetics, sedatives, and the like. When the body is depleted of water, the colon’s capacity for water reabsorption is enhanced. Normally, the colon removes about 90% of the fluid, converting approximately one to two liters of chyme that enters it into a semisolid fecal matter. However, this is increased further when dehydration ensues. As a result, the chyme temporarily stored in the colon loses a great deal of water, and therefore the stools lose a great amount of bulk. This results to slower passage of stools down the colon, and therefore constipation.

Solution:
Increasing water and electrolyte intake (potassium, sodium, calcium, and magnesium) is the best way to prevent issues with imbalances – not consuming enough fibrous vegetables and fermented foods can also cause issues. In keto, consuming 3-5g of sodium per day (either from foods or sea salt) can help to decrease the risk of dehydration and constipation. **1 tsp of pink salt is equivalent to about 2g of sodium**

References:
1) Common Low-Carb Side Effects & How to Cure Them ? Diet Doctor. (n.d.). Retrieved from

2) Dehydration and Ketosis – Eaton M. MacKay, Arne N. Wick, Frank E. Visscher, 1941. (2016, November 26). Retrieved from

3) How to Avoid Dehydration and Electrolyte Imbalances on Keto | BioKeto. (2018, January 31). Retrieved from

4) Keto Electrolytes 101: How to Avoid Imbalances & Dehydration on Keto. (2018, January 16). Retrieved from /

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