Why Minerals are so Important in a Low Carb Diet #ScienceSaturday


– 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. In some videos, I talked about magnesium, some videos, I talked about potassium, but in this video I wanna
break it down all into one. I wanna 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
carbs 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-hydroxybutyrate
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 wanna talk about sodium, I
wanna talk about potassium, and I also wanna 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 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, 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. It’s a lot easier to add
more sodium into the diet. So what you’re gonna
find ends up happening when you’re on a ketogenic
diet or you’re 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 they’re fasting, they get lightheaded, like
when they’re sitting down and then they stand up,
they get really dizzy. What 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 get it back up to the brain. So it’s pretty simple. One of the things that I recommend, and I do this in a lot of my videos, I talked about his,
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 gonna help keep the blood volume up and it’s gonna make
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, 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’s 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. 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. 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 and 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 in 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’re 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 wanna have
your system out of balance so when you start losing sodium because of the reasons I mentioned before, your body goes ahead
and it expels potassium. So think of it like this,
you have your kidneys commanding that your
body gets rids 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 too all because they’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 I 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 find they get cramps, they find they don’t
have the muscle strength that they used to have. And a lot of times, it’s 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. Now it leaves me to my favorite one which is going to be taking in magnesium and you all know I’m a huge
fan of Jigsaw’s Magnesium SRT and their whole line
of magnesium products. But when you are fasting or
you’re in a ketogenic state, your body is depleted of magnesium just like it is of sodium and potassium. However, we have to make sure that we’re getting enough magnesium in because when you are in a
ketogenic or fasted state, you have this big
increase of catecholamines like norepinephrine and epinephrine that are gonna make you a lot more tense. And since Jigsaw likes to say that magnesium is nature’s chill pill, it’s definitely something
that you wanna have in place when you’re fasting or in ketosis. The last thing that you want
when you’re on a low carb diet, you’re already a little bit cranky is feeling like you’re tense and feeling like you’re cramping up. So you definitely wanna make sure that you’re getting that
magnesium in the equation too. And as always, you can
find the best magnesium by clicking on the link
and learn a little bit more about Jigsaw’s Mag SRT
and also all the work that we’re putting in to make sure that magnesium’s on the map. So I will see you there.

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Reader Comments

  1. doctor yes

    i'm ordering! i think you just saved my life – i would love the benefits of 'healhy' carb diet but cannot maintain – like can't lift my head – – – gonna try again! thanks loads – – kathy'sbeautycarechats sent me

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