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Top 3 Minerals for Fasting & a Low Carb Keto Diet

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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.

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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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/

2) Mineral Supplementation on a Keto Diet: Is It Necessary? – Diet Doctor. (n.d.). Retrieved from https://www.dietdoctor.com/low-carb/keto/supplements

3) Top-3 Mineral Deficiencies On A Ketogenic Diet (And How To Fix It). (n.d.). Retrieved from http://drbubbs.com/blog/2017/1/top-3-mineral-deficiencies-on-a-ketogenic-diet-and-how-to-fix-it

4) Westman EC , et al. (n.d.). Effect of 6-month adherence to a very low carbohydrate diet program. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12106620

5) The Actions of Sodium in the Human Body. (2016, October 7). Retrieved from http://healthyeating.sfgate.com/actions-sodium-human-body-8362.html

6) Does Sodium Affect Potassium? (2016, October 7). Retrieved from http://healthyeating.sfgate.com/sodium-affect-potassium-1113.html

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 https://www.ncbi.nlm.nih.gov/pubmed/828752

8) Water and Electrolytes – Recommended Dietary Allowances – NCBI Bookshelf. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK234935/

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