Keto for Beginners | Keto How To lesson 2 electrolytes #ketoforbeginners

Hi, I'm Tammi! I am a 43 year mother of 9 and I have been eating ketogenically since January 1st, 2017! I am not a nutritionist, scientist or a doctor. I am just a mom who wants to share what she has learned about the ketogenic diet and weight loss so that we can all have our very own before and after transformations!

In this lesson I teach about ketosis, what is it, why you want it and how to get it. Ketosis is the basis for a ketogenic lifestyle and is imperative to understand how to properly do keto. Let me help you begin your own keto meal plan and finally have success on your weight loss journey! Get into ketosis fast and start losing weight!

I started eating ketogenically Jan 1st, 2017 at 374 lbs and a size 4x 30/32. Today I weigh 197 and am wearing a Large 12/14!

Sodium loss will occur on a ketogenic diet since under conditions of low insulin, the kidneys absorb less sodium and excrete more into the urine. When your sodium gets low your body will dump potassium in order to preserve sodium and then you'll be in full on keto flu. It's super important to manage electrolytes from day one even if you are literally eating salt out of your hand. Some ideas for quick sodium boosting.

Broth or bullion (watch the fat and carbs)
Salt, just eat it 😉
Salt swallow it with water either by mixing it into water or swallowing rock salt like pills.
Make some sole water (My preferred choice) (https://youtu.be/ob2jqJ3Ru88)

Sodium is vital the whole time you are on keto. Anytime your sodium gets low you can end up in keto flu. Fatigue, slow thinking, headaches, etc are all low sodium signs. Muscle cramping or chest pain means you've dropped potassium. Try to avoid that. It's hard to get back on top of it once you're in that position.

5000 mg minimum sodium on top of salt in food is what you need. It's a LOT. It's more than you think. Spread it throughout the day. If you take too much at once you will end up with diarreah. Start smaller and work your way up. Your body gets used to the higher doses pretty quickly.

300-500mg magnesium (NOT oxide and preferably not citrate) My favorite is glycinate but malate is good for energy.

2000-4000mg potassium from food sources and Nosalt(potassium chloride). It's best not to supplement too much potassium if you are supplementing sodium. Keep an eye on the amounts you are getting in your tracker. Your body will hang onto your dietary potassium if you keep your sodium levels good.

https://blog.virtahealth.com/potassium-sodium-ketogenic-diet/

https://hvmn.com/library/keto-diet/keto-diet-fundamentals#sodium

Hello, I'm Tammi. I'm on a journey to lose 200 lbs and I'd love to have you join me on the journey. I began a ketogenic way of eating on January 1st 2017 and lost 100lbs in 8 months.

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