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They sell electrolyte drops you can add to your water. My girlfriend uses this brand from amazon it doesn't have any flavor and just a few dops per bottle is plenty so it last a long time.
So, there's always some sort of natural carbs in veggies. I eat only cruciferous vegetables, like broccoli, brussel sprouts, and cauliflower. I'll eat a few pieces of carrots, and celery, onions, and bell peppers, but avoid corn, for instance.
I eat no refined sugar, no carbs (flour, potatoes, corn starch, or sugar derivatives like malodextrine, dextrose etc.), and no starchy legumes, or veggies.
I cook with healthy fats, like coconut oil, and butter. I eat lots of protein, and healthy fats, with green veggies.
I bought (for the first time in my life, electrolytes. I bought liquid drops, from Amazon, called Lyteshow because I was getting cramps, and won't eat bananas anymore. I also bought MCT Oil, because I think that medium chain triglycerides are important.
Other than that, I just try to eat as clean as possible, and have fun making keto recipes. I also bought one of those fancy Multi-pot electric pressure cookers, because I'm eating a lot more real meats, and it requires very little prep, and I don't think about food all day. I only eat one meal a day, and try my best not to load up on fat. I've got plenty of fat on my body.
Also to anyone interested -
My girlfriend and I have been buying unsweetened koolaid mix, stevia, and this awesome electrolyte formula called LyteShow. All you need are a few drops of it with the koolaid mix. It’s a great alternative to Gatorade zeros!
Here is a link for the electrolyte formula if anyone is interested!
I either swig pickle juice or a few drops of lyteshow
LyteShow Sugar-Free Electrolyte Supplement for Hydration and Immune Support - 40 Servings - Keto Friendly - Zinc and Magnesium for Rapid Rehydration, Workout, Muscle Recovery and Energy - Vegan https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_glt_fabc_0064AYB5TVDVWTH8J7YF?_encoding=UTF8&psc=1
I need crazy amounts of electrolytes. I use the powdered propel, or my program approved these drops. They're flavorless so i can put them in everything.
LyteShow on Amazon is my favorite! I don't supplement electrolytes otherwise.
ETA: I drink this with a squirt or two of Mio or Dasani drops and it tastes just like poweraid.
Not DIY, but I like Lyteshow. Comes with a tiny travel bottle. Fill the cap, dump into a smart water bottle and you're good to go. I tried Hammer Nutrition's Electrolyte Caps, E-lete (basically the same as Lyteshow, they have a unflavored version and flavored called Citralyte), Nuun, Ultima, Skratch, and Tailwind.
It has a nice slight citric taste, no sugar or stevia like others have, easy to dose, and no gunky undissolved powder.
I was with you, I looked at recipes for DIY and it ended up being NuSalt/Lite Salt and Epsom salt and a bunch of other stuff and I was kinda like nah even though its fine.
Electrolyte drops. I'm just familiar with this brand, other brands are probably fine too.
The chips and sports drinks aren't healthy choices.
Nope I do not drink Gatorade zero or any artificial sweeteners during a fast at any point (even if they are calorie free).
I use these electrolyte drops in my water called LyteShow.I’m obsessed but my husband doesn’t like them so don’t spend a lot of money on them until you know.
If you absolutely NEED something like Gatorade zero to get you through your fasts as an aid then that’s fine but it’s not something you need and I would ween myself off of them if I were you and weight loss was your goal.
I had to up my magnesium supplement and I also use these electrolyte drops in my water throughout the day, they are called LyteShow. if you give LyteShow a chance don’t buy a ton of it right off the bat, I’m obsessed with it and I love how it tastes but my husband doesn’t 🤷🏼♀️
29/f I’m a merchant Mariner aka sailor (currently onboard an American ship over in South Korea 🇰🇷) my job often requires very physical work and in extreme heat/cold. I do ADF meaning I do not eat on Monday, Wednesday and Friday, on my eating days I have two meals between 4-6 hours and then start my fast again. The goal is 3x42 hour fasts a week (for me). When I began this regime I was a very experienced ketoer and OMADer but I wanted to finally reach my GW and the weight has completely flown off with ADF I’ve never experienced anything like this in my life.
Anyways, I make it though my day by listening to a lot of podcasts, eating Himalayan salt, taking a magnesium supplement and adding these electrolyte drops to my water (very important when you’re sweating) the drops I use called LyteShow.
Now that I’m so use to this schedule I honestly find my fasting days easier than my eating days.
I need a magnesium supplement while fasting or else I get horrendous headaches. I also take this water additive - LyteShow. I love the taste and think it’s great but my husband hates it so maybe try a single bottle before spending to much money on them.
Yup I am doing keto + OMAD (or ADF more often now) and have lost a lot of weight.
I take LyteShow Electrolyte drops
And a calcium/magnesium supplement I buy at Target
I take both of these items daily yes.
I think you should first get fully use to keto and 18:6, I honestly think you should do it for a month at least because it’s challenging to figure out at first and then extend that for a few weeks doing 20/4 then OMAD. If you have a lot to lose (or you’re a woman) then eventually ADF.
I personally use Lyte Show I don’t like how I feel using things like you posted that have artificial sweeteners or flavors. Just give me those electrolytes.
Electrolytes are key!! Get the flavorless kind on Amazon.
LyteShow Electrolyte Drops Sugar-Free for Hydration and Immune Support - 40 Servings - Keto Friendly - Zinc and Magnesium for Rapid Rehydration, Workout, Muscle Recovery and Energy - Vegan https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_i_9AN5E3FDGP6XC4QP0D1M?_encoding=UTF8&psc=1
Also - not every workout needs to be a butt kicker. I alternated hard days (weights and cardio) with easier days (a walk and yoga). Pace yourself.
There's a product on Amazon that is a tasteless electrolyte enhancer for water. We use a lot of purified water and I wanted something that wouldn't have any added sugar or sugar substitutes.
LyteShow Sugar-Free Electrolyte Supplement for Hydration and Immune Support - 40 Servings - Keto Friendly - Zinc and Magnesium for Rapid Rehydration, Workout, Muscle Recovery and Energy - Vegan https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_apan_glt_fabc_QKRGB68BBMHGSK27B1H8
do you have amazon in the uk? the natural electrolytes are good for immune recovery and hydration and are just sodium and vitamins and minerals. this one is the one i use read the reviews and ingredienta https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_glt_fabc_NARVQQ1ZZENKM807E57E?_encoding=UTF8&psc=1
I use lyteshow. I don’t believe it has silicon dioxide or other additives.
LyteShow Sugar-Free Electrolyte Supplement for Hydration and Immune Support - 40 Servings - Keto Friendly - Zinc and Magnesium for Rapid Rehydration, Workout, Muscle Recovery and Energy - Vegan https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_glt_fabc_4NE35KBZ0GY0X7F14TYX
thanks for the clear answer. For me, I'm pretty heat adapted, having grown up playing sports in SoCal, and I'm generally doing longer distances. I haven't had issues during a run, but what I want electrolytes for is to make sure I get properly rehydrated after a hard workout in the heat with lots of sweat.
>Electrolytes comes down to simple elements and minerals: sodium and chloride will help with water retention. Potassium, magnesium, and Calcium will help with cramping.
Based on this info I decided to get LyteShow, which is basically concentrated salt/mineral liquid
Now this might just be my own personal experience but hear me out, you might just be dehydrated. I have found that when my electrolytes get low I'm quicker to anger and slower to work out complex problems. Not supported or anything but the best solution I've found is LyteShow, it's basically salt water, no calories or garbage.
I don't know if you can get this in the UK, but this liquid electrolyte has been super helpful for me, I found it on Amazon.
Electrolytes. I take magnesium in pill form daily and use this when drinking. Stay away from drinks with sugar and experiment to find out how much you need. I can be downright drunk and wake up the next day feeling great.
LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (with Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_i_k4c6CbJE5F519
No offense to the commenters so far but these are really good questions that have yet to be answered... what is the most beneficial electrolyte ratio and strength after intense exercise or a hangover etc?? Seems like that would be documented science.
I think what is most likely is that the body is used to and is very good at dealing with this problem. Provide a good base of electrolytes, plenty of water, and not too much sugar and the body will take care of it.
Personally I like coconut water diluted with ice water and a few drops of LyteShow from Amazon after working in the garden here in Houston.
LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apip_VZ3oawbjDBbpk
Same for hangovers.
the mint pills are called pudin hara, basically mint essential oil in capsules that when released in your stomach get rid of any bad vibes down there! I bring loads of them whenever I come back from India. they're also great at fixing that "I overate and now everything hurts" feeling!
I've used this one for years, but honestly I've never thought about making my own. maybe I should do that...
What are your thoughts on this to remain hydrated during a fast?
LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_i_-IhcBbKK6BYY5
Edit: Deleted original comment and resubmitted this one with a better link.
Honestly, I swear by Lyte Show. It's a clear, tasteless liquid I add to every other bottle of water I drink during the day. It's literally just sodium, magnesium, potassium, zinc, and a few other minerals. No added dyes, flavors, etc.
I haven't really heard many people talking about it here, but I am happy to spread the word because it's been such a huge help to me.
I used to get those deep, burning stomach cramps and terrible headaches when I first started IF. At that point, I had no concept of how much electrolytes affect your body's ability to function normally. Drinking more water just made my already depleted system worse. Then forcing down a salt water mix felt like torture.
Lyte Show saved the day for me because it was so easy to integrate into my daily routine, and it covers all of your basic electrolyte/mineral needs so you're not stuck choking down a handful of supplements trying to make yourself feel better. This gets in your system quickly and you're in control of how much you use. Some people can go for weeks without needing any extra supplements, some people need a little more than average. Whatevs - it's up to you!
Also, an added benefit is that it is basically a hangover cure as well. A 1 liter bottle of water with a cap full of Lyte Show usually knocks it down to a manageable level and has been a lifesaver on more than one Sunday morning :)
Totally not a shill - I just really love this particular product
follow a strict ketogenic diet (no fake sugars, no foods you are allergic/intolerant to even if they are keto, total carbs under 20 grams a day) when not fasting. also, no caffeine or stimulants. let your dopamine and norepinephrine receptors upregulate naturally... this will take at least a few days.
when you fast, don't just do a zero calorie fast. make sure you do a water+electrolytes only fast. I have started supplementing electroloytes (this product https://www.amazon.com/gp/product/B00EISFBYA/) at all times, regardless of whether i am fasting or not fasting. I no longer get muscle cramps. I was still experiencing muscle cramps, dizziness when I was "manually" mixing up salt, potassium, magnesium etc myself. This product seems to have the right ratio and right amount... at least for me.
i also try to drink only pure spring water now in addition to the electrolytes.
I hike and backpack. I try to avoid "extreme" heat, but my local area is desert/high desert, so 90 degree days with lots of exposure have happened. Managing electrolytes and avoiding those deep calf cramps is key. I like Nuun tabs, the Saltstick chewables that come in rolls, but I also have tried Lyteshow (a liquid electrolyte treatment) and found it works well to treat a whole 3L bladder before setting out for a day.
This is all excellent advice. Fibrous vegetables are ESSENTIAL to keto, and large amounts have never thrown me out of ketosis. I also recommend a capful of this in your water everyday: https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA
This provides all those essential electrolytes that can run low on keto.
I drink Lyteshow and while it's not a powder, it comes in liquid form and you just squirt it right into your water. It doesn't have any additional flavoring or sweetness and does have a salty taste to it, so if that's not your thing then adding a packet of Crystal Light, or something similar will solve it. I like that it's more than just salt. It also contains Magnesium, Zinc, Chloride, Potassium, & Sulfate.
anyone know of / used LyteShow off of amazon? https://www.amazon.com/gp/product/B00EISFBYA/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=A55YYCMFG8SKC
reviews well.. affordable. added it to a race face chester pedal order... i've been working on pushing myself for longer rides, and i had a bad time on a recent outing. i've added a water bottle to my bike, and also wear a pack w/ ~2l bladder. i try to eat a bannana during each ride too. i want to try an electrolyte mix in my bottle, and carry 1/2 to 1l of straight h2o on my back. flavor is not important, 'effects' or restults are. and if i have a snack/bannana/h2o to wash it down with, it should be tolerable for me.
Or just buy some LyteShow like a true alcoholic. Take before drinking, before bed and in the morning when you wake up; plus Advil in the am too.
You're welcome. https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA/ref=sr_1_1_a_it?ie=UTF8&qid=1473449738&sr=8-1&keywords=lyteshow
I have the same problem and have been using an electrolyte mixer called LyteShow that you add to your water bottle. LyteShow. Has blend of 5-6 electrolytes plus a little zinc.
Also have tried pickle juice which also helps a little.
thanks for the suggestions
after a bit of searching, i think i am going to try https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA/ref=sr_1_1_a_it?ie=UTF8&qid=1471241200&sr=8-1&keywords=electrolytes
https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA just get a bottle of this, dose before bed and when waking up after drinking. Cheaper and more convenient than getting Pedia lyte every time and works real well once you get over the fact it's like drinking ocean water.
For cycling I've been using LyteShow and it seems to be working. Drink a capful of the stuff at the start and in the middle, and it works for me. Says on it not to exceed 8 caps a day. During the day at work, I drink two cups of Knorr Chicken Broth.
Don't forget that you have to stay on top of your electrolytes the whole time; keto flu can happen months after you start if you don't keep on top of it. For me, its just really bad leg cramps while I'm trying to sleep, rather than headaches or anything like that.
I take a magnesium pill every day and drink a lot of lite salt + mio. I also recently discovered this stuff which is great if you don't want to deal with a really salty taste.
This will probably get buried, but on a recent trip to Vegas, I tried Lyteshow . I really just got it because of the Amazon reviews, but it worked really well. tastes like crap, but works wonders.
Someone posted this a while ago and it’s amazing! Keeps me so hydrated and 0 cal https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Additives/dp/B00EISFBYA
hey! a lot of the ones i know of do contain sugar or variants, but i have seen buoy and that is toted for not containing sugar or artificial sweeteners. i have heard they are working on a bottle return program for after the pandemic.
i have also used lyteshow before, and i really enjoyed it. no sugar added to this one either.
For electrolytes I use this stuff from amazon. It's awesome. LyteShow - Electrolyte Concentrate for Rapid Rehydration - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_B6GAyb9MF56CN
I really really love Lyte Show electrolyte drops! They help enormously with muscle cramps too.
Get electrolytes. Or at the gas station grab a suerox. Make sure no sugar.
Check this out, http://www.amazon.com/gp/product/B00EISFBYA?psc=1&redirect=true&ref_=oh_aui_detailpage_o04_s00
I drink this everyday, I dont like the taste with just water so I add my BCAA flavored powder with it. Also i take two of these on workout days and one on rest days http://www.amazon.com/gp/product/B00117ZTOS?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00
I never had the low-carb flu.
Other option: Flavored powders with less than 1 carbs http://www.amazon.com/Nuun-Active-Hydration-Electrolyte-Enhanced/dp/B001QW1L72/ref=pd_sim_121_2?ie=UTF8&dpID=416zFWFzyVL&dpSrc=sims&preST=_AC_UL160_SR124%2C160_&refRID=1RVMMNP2W2GB7T6F8X4W
29/f (on keto and ADF)
I take this Magnesium Supplement
I drink these electrolyte drops - Lyteshow. I’m obsessed with them but my husband hates them so don’t spend a lot of money until you know.
I also take a slow release iron because I’m anemic and fasting heightens my symptoms around my period and periodically (on my eating days) I take a general woman’s multivitamin for vitamin C etc.
No, you won’t feel like you’re going to die, at least you shouldn’t feel this way and if you do you’re probably not supplementing correctly. I use this Magnesium supplement (buy it at target or wherever is cheaper). and I add these electrolyte drops to my water - LyteShow. I’m obsessed with the taste of those drops but my husband doesn’t like them so don’t spend a lot of money until you know.
Side bar - I work an extremely physically demanding job that’s often in the Sun and I survive just fine. If I can do that you can workout, I promise!
You need to start small of you are not an experience faster, I recommend this podcast to any woman who’s interested in fasting - Fasting Method Ep 5. This Ep has helped me so much on my journey but every episode is good and these are women hosts who are legit Fasting experts who are doctors/coaches in clinical fasting settings, they aren’t just hot people who have always been hot telling you want to do. Megan one of the hosts lost over a 100 lbs on her fasting journey.
I absolutely DO NOT recommend “days” of fasting for a beginner. I recommend a 18/6 schedule so that looks like two meals no snacks within 6 hours. If that’s too easy go to 20/4 (no snacks) and if that’s to easy you to OMAD (one meal a day) and the next step after that is ADF (what I do and it’s called Alternate Day Fasting). My ADF is not eating Monday, Wednesday or Friday and on my eating days I do two meals no snacks (try my best with no snacks but it doesn’t always happen that way). I have lost over 26 pounds in less than 3 months with ADF.
I recommend the Happy Scale fasting app for tracking weightloss and the ZERO fasting app for tracking your fasts.
Please give yourself time to ease into fasting, please listen to that podcast, and please consider low carb eating (I do keto) it makes fasting so much easier because I’m way less hungry. I do not count calories and I never will.
I do ADF and have had tremendous success, however, I was a very experienced OMADr before starting my ADF. I do think ADF is a TOUGH schedule to go for right off the jump. Everything I learned about ADF I learned from this podcast - The Fasting Method Ep 5. I personally do not eat Monday, Wednesday or Friday and on my eating days I do two meals within 4-6 hours (and do my best to have no snacks). I also combine my ADF with keto and I believe it makes it all a lot easier keeping carbs as minimal as possible.
I use these magnesium supplementsand get them at target or wherever is cheapest. I also use these electrolyte drops from Amazon - LyteShow. I love the taste of those drops but my husband does NOT so don’t spend a lot of money until you know.
I do not count calories and I do not consume snake juice. I have lost 25 pounds in 2.5 months.
I do ADF (alternate day fasting) and I’m a sailor on an American containership overseas. My job is often in the Sun and very physically demanding. My ADF looks like not eating Monday, Wednesday and Friday and on my eating days I do two meals and ideally no snacks writhing 4-6 hours.
I take This magnesium supplement and use these LyteShow Electrolyte drops in my water when I’m sweating my ass off on deck.
I do keto so that makes my hunger less and in turn fasting is easier. This podcast is where I learned my ADF 3x42 hour fasts schedule from The Fasting Method (Ep 5).
29/f Hi there! You may have found this pod from one of my posts, someone recommended it to me here 2.5 months ago and I binged it so hard and have heard every episode at least twice and Ep 5 & 24 MULTIPLE times. Love these ladies and attribute a lot of my success to them.
I do their “gold standard” of 3x42s I do not eat Monday, Wednesday’s or Fridays. On my eating days I do two meals and try my hardest to do no snacks tho I sometimes slip on that within 4-6 hours. I also combine IF with keto and that has helped me curb my hunger immensely. Anyways let me get to your questions 🙃💕
1) I had a similar experience and struggled immensely initially. It took me TWO solid weeks to dial in this gold standard schedule. I was trying really hard to be patient with myself, my first week I think I got Monday down fine but when it came to Wednesday I caved and ate so I then fasted on Thursday and Saturday. On the second week I got Monday and Wednesday but then couldn’t get Friday so I did like an omad on Saturday. Anyways, it’s not easy at first and I think we both know that. The third week I really committed but within the 2.5 months I’ve been doing this I’ve tried to have grace for myself. Some weeks I just can’t fast on Friday so instead I do Saturday (ya know what I mean?) as long as I get those 3x42s I consider it a success. Last week I had a lot of dizziness and just not feeling well (I was in my period) as they say in the beginning of Ep 5 it is OKAY to break your fast if you’re not feeling well so I took it easy last week and now I’m back stronger than ever.
2) I do not workout persay but I am a sailor on containerships and my job is often very physical and in direct sunlight (aka I sweat my ass off) and it’s tough. I often walk over 18k steps a day and I’m climbing ladders and running around. I attribute my ability to do this while on my fasting days but having my supplements dialed in I take this Magnesium Supplement before bed and throughout the day I add in these electrolyte drops in my water (I personally love the taste of those drops but my husband hates them so try before you buy a lot). I feel really good having these things dialed in and honestly don’t have much fatigue or issues at all while doing such physical work.
3) I know you can do this! Try again! Don’t be shy, if you want to be friends DM me.
4) what’s been helpful for me is reminding myself is that this is NOT forever, this is my treatment to rid myself of this excess weight and to reverse my insulin resistance. I relistened to Ep 24 today “Hot Topic: Weight loss” and Megan talks about how this is a regime that should change your life within 6 months and really should need to be done any longer. I know I can do hard things (as Dr Terri lance says in Ep 13 (obviously I’m a fan girl)) and I’m going to get to my GW with this regime no doubt in my mind.
I hope you enjoyed my run on sentence lmao
People will say electrolytes and magnesium supplements to help you out.
I take this magnesium supplement
and I use these electrolyte drops in my water (LyteShow)
I’m a very experienced faster and I recently have been feeling so dizzy that I am close to fainting (first time this has ever happened) I believe I have a serious iron deficiency (anemic and it runs in my family) that’s becoming a big issue for me.
So I take these Magnesium pills (which my doctor who’s pro fasting approved of) I buy them at target or cvs wherever is cheaper.
I also add LyteShow drops to my water while I’m fasting.
If I don’t supplement magnesium and other electrolytes I have trouble sleeping, my legs and toes cramp really bad, and I get awful headaches. Your electrolytes just sound off which is really common while fasting (especially if you’re eating low carb) so it’s a pretty easy fix don’t worry.
29/f I take this Magnesium supplement and these electrolyte drops LyteShow.
My doctor in seattle is pro fasting and she was happy with these choices.
Do you take a magnesium supplement or electrolytes? That may be why you get these headaches you need to sort that out.
I take this Magnesium supplement
And I add these no calorie drops to my water LyteShow throughout the day
(I’m 29/f) Girllllll….there’s no magic pill. You can do hard things and change your life. It’s challenging at first but I promise you that you can do this.
The biggest tool in my journey that is not food or beverage related is this podcast - The Fasting Method. I recommend it here a lot for women in fasting and episodes 11&13 are my favorite to start people off on. It is a pod hosted by two incredible female doctors/fasting coaches that I truly attribute my current loses in fasting too, I love them and I hope I get to thank them someday for their advice.
For apps I love the Zero Fasting App to track my fasts and Happy Scale to track my progress.
I do personally find that eating low carb (I do keto) makes fasting a lot easier. I also personally use these electrolytes in my water LyteShow and I also take a magnesium supplement.
I’ve been overweight my whole life and anytime I’ve tried to take pills for “rapid weightloss” I’ve been an unhealthy mess so PLEASE don’t resort to that shit.
What it takes is patience and grace for yourself and your journey. You can and will figure this out.
Please DM me if you want to chat 💕💕💕
I’m obsessed with LyteShow (29/f) but my husband hates the taste. I personally really enjoy it 🤷🏼♀️💕
I take magnesium, B12, vitamin d, and biotin every night before bed. I also add Lyte show with my water throughout the day.
I take two magnesium pills every night before bed and throughout the day I drink Lyte show with my water throughout the day.
get electrolyte drops
I use this every time I take a stim and it helps a lot to keep my levels right.
I am going to be using these drops I found on Amazon.
Ive been using this one. It has helped me with the shits and calf cramps.
LYTEshow from Amazon - easy to use and taste is negligible and I've used these for the past year.
The one I've personally used is LyteShow that I got from amazon (https://www.amazon.com/gp/product/B00EISFBYA/), but you can also make your own. You can look up Ketoade, it's relatively simple to make (water, salt, magnesium citrate, maybe some other supplements if you want).
The /r/keto subreddit has a really good FAQ to get you on your way if you're interested: https://www.reddit.com/r/keto/wiki/faq
Is this product can help instead of salt:
I got these lemon flavored electrolyte drops to help with keto flu when I first started. They actually taste REALLY good though. I put them in my water just for the taste now. Try em’ out - LyteShow - Electrolyte Concentrate for Rapid Rehydration https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_api_WZGjBb1P97XSZ
I like Lyteline you add the drops to water and it tastes like a squeeze of lemon!
I found this...
Otherwise I drink a big bottle of Powerade Zero everyday.
Lyte Show is a life saver
ultima electrolyte drink mix
The ultima has no added fake sugar, or brominated veg oil or any of that crap and has a lot more minerals than Gatorade/Powerade. I love the raspberry but there's tons of flavors and they also come in individual packets but I prefer the scoop to make pitchers of it.
The lyte show is great to keep in your bag for when you really need help. It's also great for athletes and binge drinkers because of how quickly it replenishes. It does taste like salt water but not as bad as you would
Think. The other option will
Taste better and be easier for you to drink but this is for when you need it quickly...and it really doesn't taste that bad
I swear by both of these.
There are electrolyte supplements available, though most have carbs. Here is one that has no carbs: https://www.amazon.com/gp/product/B00EISFBYA/ref=oh_aui_detailpage_o05_s01?ie=UTF8&th=1
This one has 3g of carbs that you have to account for but is cheap, often available at the grocery store, and has LOTS of potassium, if you need to balance your sodium intake (who doesn't?): https://www.amazon.com/Emergen-C-Electrolyte-Replacement-Potassium-Magnesium/dp/B002HWRY5S/ref=sr_1_9_a_it?ie=UTF8&qid=1500986292&sr=8-9&keywords=emergen-c&th=1
I decided against keto sticks since they're so hit-and-miss and vary so much on your hydration status. If you're hard-core interested in monitoring your keto status, go for the blood meter. That said, it's really not that useful beyond the initial induction period, since as your body becomes adjusted, you excrete fewer ketones anyway.
Also, as paper-lights suggested, broth!
I have been using this.
LyteShow is my favorite product for this kind of mineral replenishment need.
This is my festival go-to. Before I pass out and as soon as I wake up. https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA/
Lyteshow and scivation bcaas are my jam. I try to do more of the raw bcaas, but the "unflavored" isn't great.
LyteShow for the electrolytes and rehydration and Revil for overall liver support!
Hello! We are in the same boat. I've been researching Keto and just started my diet yesterday. I too am afraid of the dreaded Keto-Flu and Mind-Fog because I take care of multiple small children.
Here are some things I found on Amazon to help me with the induction phase. I cannot recommend anything because it's arriving tomorrow via Prime - but you may want to check them out too!
LyteShow Electrolyte Concentrate
Mestrength Electrolyte Drink Mix
(Something about pure C8 Compounds clearing mind-fog)
Thick it up
-Planned to use this to make a thick and creamy spinach soup, since the idea of drinking broth is kind of meh to me.
Not sure if I got the right brand? But this seemed right.
(Loving Amazon's "People who purchased this also purchased" feature, on this diet. lol)
Like others have said, if you are feeling good, keep what you are doing. I can usually tell if mine are low if I am getting muscle aces or muscle craps/spasms. I'll usually put a couple drops of Lyteshow in my daily water, a few more if I am feeling low. As for broth, I like the Better than Bullion brand. They have a few different flavors and the taste is decent. I don't use it that often for an electrolyte boost but its nice to have in case you need it or for use in recipes.
LyteShow is another option for an overall better nutritional kick in the ass without all the high fructose corn syrup.
Your BMR is 2700 calories (what you burn a day simply by existing). I started around this weight when I started keto and I have been maintaining 1500-1600 calories a day for solid weight loss. I also do intermittent fasting, so I eat two meals a day (sometimes a snack) in a 6 hour feeding window. I have lost 60 lbs since I stated a few months ago.
Here are your macros for fat and carbs:
Daily protein: 107g. Try to stay around this amount. Under by too much will cause muscle and metabolic loss. Over by too much can take you out of ketosis.
Carbs: at or below 20g net per day.
The rest of your calories will come from fat.
If you are experiencing fatigue, I recommend a lot of water intake. I drink close to a gallon a day. Also eat a healthy amount of salt to retain it.
When I started going back to the gym I put in 2 hours a day 5 days a week and started to feel EXTREMELY fatigued. I took electrolytes and was amazed at how I'm no longer tired after workouts, and feel more energized during them. Put one or two cap fulls in a bottle of water and shake it up. Drink this while working out and you'll feel MUCH less lethargic:
LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_LVT-BbRWB8PV7
Rules? What rule lol. Sure, here you go:
I put one capful in my water bottle during workouts. For reference I have not used other brands, but this one works for me.
Lyteshow comes in larger quantities though. On Amazon, Keto Chow is $7 for 3/4 oz. Lyteshow is $2.48 per oz. Perhaps one or the other is cheaper elsewhere, but my go-to for pricing is Amazon.
I had the same problem, but this stuff is great. Adds a small citrus taste to water otherwise extremely palatable!!
In case you are wondering what I use for work. It is a concentrated electrolyte mix (3ml or cupful for every 32oz of water).
Drinking a cap full during exercise has drastically reduced my fatigue and elevated my energy levels. Highly recommend:
LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_c3T-BbR99N2WZ