Starten mit Keto in der Examensphase?

• 5000 mg of sodium (salt)](http://en.wikipedia.org/wiki/Sodium_chloride)
• 1000 mg of potassium, in the form of potassium chloride or potassium sulfate
• 300 mg of magnesium

• Drink 1 or 2 cups of bouillon or broth daily
• Measure salt and/or salt substitute to add to your food over the course of the day.
• Take a multivitamin containing magnesium and/or potassium
  
• Take a magnesium supplement.
• Use salt or salt substitute to meet the minimum daily intake, over the course of the day.
• Don't take large amounts, e.g. >250mg of salt substitute (potassium) at once to avoid adverse effects. Spread it out over the day instead.
• Potassium supplements in capsule/tablet form are limited to 99mg per dose for safety and convenience.

• You feel light-headed when standing up quickly
• You feel sluggish
• You feel faint
• Fatigue if you exercise enough to get 'warmed up'
• Headaches
• Constipation
• Heart palpitations or fast heart beat
• Muscle cramps

EllaBst schrieb:

...will mich nicht mehr von der Zuckerindustrie lenken lassen will und ich denke dass ein Zusammenhang zwischen der Steigerung des industriellen Zuckers in den LebensMitteln und bestimmten Krankheiten wie Krebs besteht.

Zum Vergrößern anklicken....

Laxx schrieb:

Das habe ich vor ein paar Tagen geschrieben:


Hauptursache für "Schwindelanfälle"[/Schwächegefühl] sind entweder zu wenig Kalorien oder zu wenig Elektrolyte.

Vereinfacht gesagt -isst man viele Carbs dann speichert der Körper mehr Salz. Isst man wenig Carbs dann strullt man mehr Salz über die Nieren aus.


https://www.reddit.com/r/keto/wiki/faq
How do I replenish electrolytes?
Even if you go out of your way to eat lots of table salt and foods containing potassium and magnesium, you may find you need to take supplements. The minimum daily intake for the three electrolytes is given by Lyle McDonald as:

• 5000 mg of sodium (salt)](http://en.wikipedia.org/wiki/Sodium_chloride)
• 1000 mg of potassium, in the form of potassium chloride or potassium sulfate
• 300 mg of magnesium

You can track the intake of these minerals with a tool such as myfitnesspal.com.

Most of us will not reach these suggested totals with food alone, but there are several ways to ingest extra electrolytes:

• Drink 1 or 2 cups of bouillon or broth daily
• Measure salt and/or salt substitute to add to your food over the course of the day.
• Take a multivitamin containing magnesium and/or potassium
  
• Take a magnesium supplement.
• Use salt or salt substitute to meet the minimum daily intake, over the course of the day.
• Don't take large amounts, e.g. >250mg of salt substitute (potassium) at once to avoid adverse effects. Spread it out over the day instead.
• Potassium supplements in capsule/tablet form are limited to 99mg per dose for safety and convenience.

Note: Unfortunately, many potassium-rich foods are not keto-friendly. For example, don’t eat bananas unless you want to get knocked out of keto.

Several companies make low-sodium salt substitutes (LoSalt, Lite Salt, AlsoSalt, etc.) for people trying to reduce their sodium intake. Luckily for keto dieters, these products tend to contain lots of potassium, which we need as a supplement. Read the product label to see how much of which minerals it contains. People with kidney failure, heart failure or diabetes should not use salt substitutes without medical advice, and according to Wikipedia, salt substitutes are contra-indicated for use with several medications.


I feel tired and light headed
This is a common experience that can easily be solved with a bit more salt in the diet. Here is why: When you become keto-adapted your kidney switches from retaining salt to rapidly excreting it. The body is getting rid of excess water and salt, which is a good thing. This also means that you need to drink more water and get more salt in the diet, because your body is now quicker at processing it. When your body is low in salt, the kidney tries to compensate this by releasing potassium. This loss of potassium is bad for your muscle mass. When you do not get enough salt, common symptoms are:

• You feel light-headed when standing up quickly
• You feel sluggish
• You feel faint
• Fatigue if you exercise enough to get 'warmed up'
• Headaches
• Constipation
• Heart palpitations or fast heart beat
• Muscle cramps

The best solution is to drink 1 or 2 cups of bouillon or broth daily. This will add about 1-2 grams of sodium to your daily intake. On days that you exercise, you might also want to drink one dose of broth within the hour before you start. Unprocessed meat and green leafy vegetables are high in potassium. If you grill your meat, potassium leaves with the drippings. Don’t discard ‘the solution’!

Source: "The Art and Science of Low Carbohydrate Living", page 41, "The Art and Science of Low Carbohydrate Performance", page 82

Zum Vergrößern anklicken....