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Not enough electrolytes on the ketogenic diet? A must-know electrolyte replenishment guide for Hong Kong residents: Solving Keto Flu, constipation, and palpitations.

Dr. Eric Berg explains that symptoms such as fatigue, cramps, constipation, and unstable heartbeat that occur in the early stages of a ketogenic diet are often not due to a problem with ketosis itself, but rather to electrolyte deficiency . The following is a complete breakdown:

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⚡ Why does ketosis lead to electrolyte loss?

Glycogen water retention effect : 2.7 grams of water are required per gram of glycogen → a large amount of water is lost after carbohydrate reduction.
Water loss = electrolyte loss → leading to dizziness, fatigue, cramps, and palpitations.
Electrolytes include : potassium , magnesium , calcium , sodium , phosphorus , and chlorine .

🧂 Potassium is most susceptible to deficiency due to: lack of reserves and high demand.

Potassium cannot be stored → large amounts need to be replenished daily.
Sodium can be stored at approximately 8,000 mg → relatively stable
Potassium deficiency → slowed intestinal motility → constipation, muscle weakness, arrhythmia

🥬 Why are vegetables indispensable?

Many people are afraid of carbohydrates and therefore reduce their vegetable intake.
However, vegetables are low-glycemic index carbohydrates + high fiber → very low net carbohydrates.
Vegetables are a major source of potassium, magnesium, and vitamin C → supporting energy, stress relief, and gut health.
It is recommended to consume 7–10 cups of vegetables daily to replenish electrolytes and minerals .

🚽 Constipation and its relationship with electrolytes

Potassium deficiency → slowed intestinal motility
Sodium deficiency → tissue dehydration, hard stools
Magnesium deficiency → abnormal muscle contraction
Insufficient water intake → Vegetable fiber absorbs water → Water is drawn from the intestines → More prone to constipation

🧬 Electrolytes and insulin resistance

Potassium helps lower insulin levels → improve insulin sensitivity
The ketogenic diet aims to improve insulin levels ; electrolyte supplementation can accelerate the effect.
Combining fasting and carb reduction → faster metabolism improvement

🔥 Electrolytes and Energy Manufacturing (Mitochondria)

Mitochondrial energy factory → converts fat into energy
Ketosis switches to fat-burning mode → metabolic rate increases → electrolyte demand increases
Potassium, magnesium, phosphorus, and other minerals are key to mitochondrial function.

🧾 In conclusion: Don't mistakenly believe that "ketosis equals exhaustion." Knowing how to replenish electrolytes is key to truly having energy.

Starting today, a glass of electrolyte water, a plate of dark green vegetables, and a consistent mineral supplementation routine will lay a solid foundation for your energy system!

Don't be misled by the "low-carb = low-vegetable" myth anymore. Knowing how to supplement potassium, magnesium, and water is the key to true health! 💪🥬🧂