Regenerating electrolytes is critical when following a healthy keto and intermittent fasting plan. You may experience keto flu, constipation, dehydration, and other problems if you do not restock your electrolytes.
When you run, especially on a hot day, your body loses electrolytes like sodium, chloride, calcium, magnesium, and potassium.
Why this homemade electrolyte smoothie is so effective ? It is loaded with calcium, magnesium, potassium, and sodium and here the electrolyte breakdown :
- 1 Avocado : Potassium: 974mg ; Magnesium: 58mg ; Calcium: 12mg .
- 1 cup berries : Potassium: 114mg ; Magnesium: 9mg ; Calcium: 9mg .
- 2 and 1/2 lemon : Potassium: 75mg ; Magnesium: 8mg .
- 1 tbsp apple cider vinegar : Potassium: 11mg ; Magnesium: 1mg .
- 1/4 tsp sea salt : Sodium: 460mg ; Potassium: 2.7mg ; Magnesium: 5.2mg ; Chloride: 601mg .
Today we will go over the Easiest Keto-Friendly Electrolyte Smoothie Recipe and answer some question about electrolytes on keto .
On this page:
- How To Make Keto-Friendly Electrolyte Smoothie
- How Can I Get Electrolytes On Keto Naturally ?
- Are Smoothies A Good Source Of Hydration ?
How To Make Keto-Friendly Electrolyte Smoothie
Ingredients : (2 Servings )
To benefit from the advantages of low carb electrolyte smoothie, here is a super delicious vegan recipe :
1 avocado fresh or frozen
1 cup berries fresh or frozen (blueberry and raspberry)
2 and 1/2 lemon (zest from whole, juice from half )
1 tbsp apple cider vinegar
1/4 tsp sea salt
1 tsp vanilla extract
2 cups water (0.4 l )
Nutritional values (per serving) :
- Serving : 250ml ;
- Calories :200 ;
- protein 2.1g;
- carbohydrates 20.4g ;
- Dietary Fiber : 8.1g ;
- Total Sugar : 10.7g ;
- Total Fat 13.9g ;
- Saturated Fat 1.8g ;
- cholesterol 0mg;
- sodium 210 mg ;
- Calcium 27mg ;
- Iron 1mg ;
- Potassium 523mg ;
Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!
Credit : Image by fabrikasimf on Freepik
How Can I Get Electrolytes On Keto Naturally ?
An electrolyte imbalance occurs when one or more electrolytes are either too high or too low. Electrolyte imbalances are common on the keto diet, but they are never unavoidable. To avoid and manage the imbalances brought on by keto, you generally don’t need to replenish all of your electrolytes. Typically, only these electrolytes need to be monitored : Sodium , Potassium and Magnesium .
Now to avoid this electrolyte imbalance and get electrolytes on keto naturally you need to :
1 – Increase your water consumption :
Electrolyte imbalances can also occur as a result of drinking too much or too little water. According to the National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake for men is around 15.5 cups (3.7 liters) and 11.5 cups (2.7 liters) for women.
You’ll probably need to drink more than the recommended amount after working out or during the first week of keto. Allow thirst to be your guide .
For optimal results, combine electrolytes with your fluids. Consider consuming smoothies high in electrolytes, vegetable juices and sugar-free sports drinks.
2 – Increase your salt intake :
On the keto diet, how much salt is allowed ? About two to four grams of sodium (2000-4000 mg) a day . If you’re active or a regular gym goer 3,000 mg per day is recommended . You would have to consume about 6 grams of salt. That is barely a teaspoon’s equivalent.
3 – Consume foods high in potassium :
On a ketogenic diet, how much potassium should you consume ? 2-3g every day. At every meal, be careful to eat a variety of potassium-rich foods and, if necessary, take supplements. Your requirements for this nutrient are higher on a ketogenic diet. The best source is, of course, potassium-rich foods found in the keto diet : Avocado , raw spinach , tomato , broccoli and asparagus …
4 – Eat foods high in magnesium :
How much magnesium should you consume when on the keto diet ? Adults should eat at least 360 to 420 mg of magnesium daily .The best way to ensure your diet is high in this important electrolyte is to consume as much of the following : Avocado , almonds , spinach , peanut butter …
Are Smoothies A Good Source Of Hydration ?
Yes , Juices and smoothies are a great way to rehydrate and get vitamins and minerals, but they should never be used in place of food. Aside from being highly nutritious, they are also delicious and can be customized to your preferences.
Keto-Friendly Electrolyte Smoothie
- 1 avocado fresh or frozen
- 1 cup berries fresh or frozen blueberry and raspberry
- 2 and 1/2 lemon zest from whole, juice from half
- 1 tbsp apple cider vinegar
- 1/4 tsp sea salt
- 1 tsp vanilla extract
- 2 cups water 0.4 l
- Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!
Credits section :
Featured image credit : Image by fabrikasimf on Freepik
Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.