Top 3 Minerals for Fasting & a Low Carb Keto Diet

Top 3 Minerals for Fasting & a Low Carb Keto Diet

Top 3 Minerals for Fasting & a Low Carb Keto Diet

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when you’re on a ketogenic diet a low-carb diet or even if you’re fasting for that matter there’s some things that you need to be paying attention to and it comes down to your minerals now I mentioned in a lot of videos increasing your sodium intake and in some videos I talked about magnesium somebody owes I talked about potassium but in this video I want to break it down all into one I want to help you understand what happens in your body when you’re in a low carb state or when you’re in a fasted state and why minerals become extremely extremely extremely important so we have to remember that even when we’re fasting or we were cutting carbs out of the diet we are not holding nearly as much water you see for every 1 gram of carbohydrate that you consume you hold on average 3.7 grams of water so that means when you cut these carbohydrates out your body’s losing a lot of water now to make matters worse ketones like beta hydroxy butyrate that our body produces when we’re fasting or when we’re in the ketogenic state are proven to be somewhat of a diuretic as is so they make it a little bit worse they cause your body to excrete even more water so let’s talk about three minerals today I want to talk about sodium I’m talking about potassium and I also want to talk about magnesium so let’s start with sodium here’s the thing first and foremost when your body isn’t holding on to the water as much you’re gonna drop some sodium it’s gonna head on out along with the water you’re just going to excrete it out but there’s an additional thing that happens that we have to be cognizant of and that’s the fact that your insulin levels are very low so whether you’re fasting or on a ketogenic diet your insulin levels are lower and insulin helps regulate the kidneys ability to reabsorb sodium so when insulin isn’t present the kidneys tend to just flush that sodium out of the equation so now you have two different things going on you’re losing water because you don’t have the carbs and you don’t have the actual volume but then you actually have a function of the kidneys themselves that are causing the body to just excrete extra sodium this isn’t necessarily a bad thing because I will honestly say that the benefits of having lower levels of insulin probably supersede the actual negative aspects of your body excreting sodium because it’s a lot easier to add more sodium into the diet so what you’re going to find ends up happening when you’re on a ketogenic diet or your fasting is you might find yourself getting really weak or maybe you get really dizzy when you stand up really quick or maybe you end up having a low blood pressure issue I work with a lot of people that when they first start going on a ketogenic diet or their fasting they get lightheaded like when they’re sitting down and then they stand up they get really dizzy well that generally has to do with a low blood pressure issue because you don’t have enough sodium therefore you’re not able to get that blood circulating and get it back up to the brain so it’s pretty simple one of the things that I recommend then I do this in a lot of my videos I talk about this you see all my recipes I’m always adding pink Himalayan salt is take either pink Himalayan salt truffle salt or Brazilian sea salt and add it to your water all you need to do is add like a quarter to a half teaspoon per day and you’re gonna be in good shape that’s gonna help you out a lot that’s going to help keep the blood volume up and it’s gonna make it so the electrical activity can actually do its thing you have to remember that our bodies have an electrical system and sodium is going to help muscles contract and it’s gonna help nerves communicate with each other so if you don’t have that happening because you’re on a low-carb diet and you’re not replacing your sodium you can really run into an issue and feel rather miserable and as far as sodium is concerned I at least want to throw a quick study at you so you know I’m not just full of hot air there’s one study that was published in the American Journal of Medicine that took a look at 51 obese patients now these 51 obese patients they put on a low carb diet okay they put them on a 25 carb diet for about six months they kept their calories still relatively high though they just cut their carbs down well what they found is at the end of six months all the patients that were on the low-carb diet had an increase in blood urea nitrogen levels what does this end up meaning this means that their body was losing sodium they also found that their blood levels of sodium were significantly reduced compared to those that didn’t go on a low-carb diet so we do have legitimate telltale proof that going on a low-carb diet does slow down the ability to retain sodium and it does make it so you lose a little bit of that salt that’s helping your blood pressure stay up okay now let’s move into the next mineral which is going to be potassium you see sodium and potassium work together they work in tandem they are sort of the same but they’re also sort of the opposite whereas sodium draws water into the cells potassium helps water come out of the cells but if they’re out of balance and they can’t work together it throws things off so what ends up happening is your body doesn’t want to have your system out of balance so when you start losing sodium because of the reasons that I mentioned before your body goes ahead and expels potassium so think of it like this you have your kidneys commanding that your body gets rid of sodium but the kidneys don’t have an effect on potassium however the potassium still communicates with the sodium and finds out that sodium is leaving the body so therefore potassium says well I need to leave too because we need to keep this in balance so they have such a tight relationship that when the sodium leaves the potassium decides to leave to all because we’re trying to keep the balance there so now we have low levels of sodium and low levels of potassium so what happens well a lot of times we start adding sodium into the diet but we’re not adding potassium so then we’re throwing everything off again the body starts trying to excrete things I’m making this very very complicated but the general gist of this is that you need to have potassium in the equation I recommend 99 to 200 milligrams of potassium although you have to say I’m not a doctor so I can’t tell you exactly how much to take however it does have a big effect on how you feel a lot of times when people are fasting or they’re doing ketosis they finally get cramps they find they don’t have the muscle strength that they used to have and a lot of times it simply has to do with the communication between sodium and potassium and those ion pathways that are actually creating the electricity and the energy needed to perform at your best so the next one to talk about is my personal favorite and that’s gonna be magnesium now the recommended daily allowance from magnesium is all over the place but for the most part they say it’s between 4 and 500 milligrams that’s fine but I really recommend even having more if you’re in a ketogenic state now I have to say this again I’m not a doctor so you can’t totally take this as medical advice but when you are in a ketogenic or fasted state you’re losing a lot of minerals so it makes perfect sense that you’re going to want to be taking in a little bit more that’s why I recommend more like 400 to 800 milligrams of magnesium now magnesium works again in tandem with potassium in a lot of ways but magnesium also works in tandem with calcium see calcium is exha Tory meaning it excites your muscles it causes them to contract magnesium does the opposite and what we have to remember is we’re in a ketogenic state or when we are fasting we are having a heavy catecholamine response we’re having a lot of adrenaline we’re having a lot of norepinephrine a lot of epinephrine floating through the body causing us to contract causing us to be tense have you ever noticed that when you’re fasting or you’re in ketosis you’re a little bit more prone to anxiety particularly ketosis because you’re in it for an extended period of time you start feeling a little bit anxious it’s harder to control emotions people say it all the time it usually has to do with losing magnesium so if you replenish your sodium your potassium magnesium you keep these all in check you will find that you are a lot calmer therefore you’re also going to be able to feel a lot more focus during the day magnesium is sort of nature’s chill pill if you want to call it that it encourages the body to relax encourages the opposite effect of calcium and it keeps your body in balance just like sodium and potassium do so there you have it a simple understanding of what kind of minerals you need to be taking in when you’re on a low-carb diet or when you’re fasting so as always keep it locked in here on my channel if you have ideas for future videos make sure you put them in the comment section below so that I can get some good ideas to bring you awesome content I’ll see you soon

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Top 3 Minerals for Fasting & a Low Carb Keto Diet – Thomas DeLauer

When you’re on a ketogenic diet, a low carb diet or even if you’re fasting for that matter, there’s some things that you need to be paying attention to when it comes down to your minerals. Now I mention in a lot of videos increasing your sodium intake, in some videos I talk about magnesium, some videos I talk about potassium. But in this video I want to break it down all into one. I want to help you understand what happens in your body when you’re in a low carb state or when you’re in a fasted state and why minerals become extremely, extremely, extremely important.

So we have to remember that even when we’re fasting or when we’re cutting card out of the diet, we are not holding nearly as much water. You see for every one gram of carbohydrate that you consume, you hold on average 3.7 grams of water. So that means when you cut these carbohydrates out your body is losing a lot of water. Now, to make matters worse, ketones like beta hydroxy butyrate that our body produces when we’re fasting or when we’re in a ketogenic state are proven to be somewhat of a diuretic as is, so they make it a little bit worse. They cause your body to excrete even more water.

So let’s talk about three minerals today. I want to talk about sodium, I want to talk about potassium and I also want to talk about magnesium.

So let’s start with sodium. Heres the thing, first and foremost when your body isn’t holding onto the water as much you’re going to drop some sodium. It’s going to head on out along with the water. You’re just going to excrete it out. But there’s an additional thing that happens that we have to be cognizant of and that’s the fact that your insulin levels are very low. So whether you’re fasting or on a ketogenic diet, your insulin levels are lower and insulin helps regulate the kidney’s ability to reabsorb sodium. So when insulin isn’t present, the kidneys tend to just flush that sodium out of the equation. So now you have two different things going on. Your losing water because you don’t have the carbs, you don’t have the actual volume. But then you actually have a function of the kidneys themselves that are causing the body to just excrete extra sodium. This isn’t necessarily a bad thing because I will honestly say that the benefits of having lower levels of insulin probably supersede the actual negative aspects of your body excreting sodium because it’s a lot easier to add more sodium into the diet.

There was one study that was published in the American Journal of Medicine that took a look at 51 obese patients. Now these 51 obese patients they put on a low carb diet, okay, they put them on a 25 carb diet for about six months. They kept their calories still relatively high though, they just cut their carbs down.

Well what they found was that at the end of six months, all the patients that were on the low carb diet had an increase in blood urea nitrogen levels. What does this end up meaning? This means that their body was losing sodium. They also found that their blood levels of sodium were significantly reduced compared to those that didn’t go on a low carb diet. So we do have legitimate telltale proof that going on a low carb diet does slow down the ability to retain sodium and it does make it so you lose a little bit of that salt that’s helping your blood pressure stay up.

References

1) Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults. (n.d.). Retrieved from

2) Mineral Supplementation on a Keto Diet: Is It Necessary? – Diet Doctor. (n.d.). Retrieved from

3) Top-3 Mineral Deficiencies On A Ketogenic Diet (And How To Fix It). (n.d.). Retrieved from

4) Westman EC , et al. (n.d.). Effect of 6-month adherence to a very low carbohydrate diet program. – PubMed – NCBI. Retrieved from

5) The Actions of Sodium in the Human Body. (2016, October 7). Retrieved from

6) Does Sodium Affect Potassium? (2016, October 7). Retrieved from

7) C, P. (n.d.). The role of the sodium, potassium, magnesium and calcium ions in the transfer of energy at the level of the ATP molecule. – PubMed – NCBI. Retrieved from

8) Water and Electrolytes – Recommended Dietary Allowances – NCBI Bookshelf. (n.d.). Retrieved from /

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