During the first week of practicing a plant-focused ketogenic diet there is a lot going on in your body. Set yourself up for success with this keto electrolyte replacement drink!
What is ketosis?
Ketogenic diets are low in carbohydrate and high in fat. Cutting back on carbohydrates means that glucose (blood sugar) is limited. Fortunately, your body can easily adapt to this change. First you’ll use up stored glucose for energy, after that your body will transition to using fat for fuel. This is a natural process and achieving nutritional ketosis can take as little as 3 days.
Temporary symptoms of ketosis
Temporary symptoms can occur during the transition of using fat instead of carbohydrates for fuel. These symptoms are commonly referred to as the “keto-flu”. Examples of the most common symptoms include:
- brain fog
- low energy, fatigue
- weird dreams
What is “keto-flu”?
Keto-flu is generally caused by dehydration and a loss of electrolytes. When shifting into ketosis your body flushes water and electrolytes. Therefore, increased urination is one of the earliest signs of the transition into ketosis. The good news is that keto-flu is 100% preventable!
Electrolyte replacement drink to the rescue!
Hydration and replenishing potassium, sodium, and magnesium are key strategies to ward off the symptoms of keto-flu. An electrolyte drink is an easy way to meet these needs. However, don’t run out and grab just any product off of the grocery store shelf. Many of the well known electrolyte replacement drinks include added phosphorus, sugars, and artificial colors. Our homemade electrolyte drink provides everything you need without the extra carbs and additives.
Mix up a batch to sip on throughout the day to ward off keto-flu!
A Ketogenic Renal Nutrition Approach for Polycystic Kidney Disease
If you have PKD and want to find out more about how this diet may help, join the PKD nutrition Facebook group. If you are not a Facebook member consider scheduling an introductory visit with one of our expert renal dietitians.Print
Starting out on the plant-based ketogenic journey? Whip up a batch of this electrolyte replacement drink to stay hydrated and replace electrolytes!
Recipe developed and tested by Diana Bruen, MS, RD
- 5 cups of water
- 1/ 2 teaspoon Morton’s lite salt
- 2 lemons, juiced
1. Combine all ingredients and mix well
2. Pour over ice if desired. Drink throughout the day for electrolyte replacement and added hydration.
No Morton’s lite salt?: substitute with 1/2 teaspoon sea salt and 1/2 teaspoon of potassium chloride (KCL)
Add base/ bicarbonate: Reduce Morton’s lite salt and add 1/2 teaspoon baking soda
Sweetener: Add 1/4 cup monk fruit sweetener or any keto- approved sweetener to taste.
Flavor options: Add some mint sprigs, float a few cucumber slices, or kick up the lemon with added slices
Tip: Adding all ingredients to a sealable container you can shake to mix makes it super easy!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.