Please critique the advice I'm giving others
I am three weeks into ketosis, and I'm getting involved in a number of discussions. I've been reading a lot, and I'm smart enough to know how little I actually know.
I share info with people who are ignorant but interested about ketosis, as well as those who are low-carbers asking for advice with a particular issue. I recently posted this on another forum for a member who said he was suffering from fatigue and was advised by his doctor to increase potassium intake. He said he was low-carb, but ate bananas for K.
Please critique what I wrote him:
I'm just changing over to ketosis. I'm three weeks into it and one of the issues I've been having (and talking about in my other threads on the subject) is elevated blood pressure and heart rate.
My interweb research has led me to these conclusions:
- More sodium and potassium is needed. Ketosis results in lower insulin levels, and the body starts eliminating sodium and potassium. More of each is needed (2-4 grams of salt , and 99mg of potassium is suggested.) with that much salt, you need to drink a lot of water - I'm drinking a gallon of water a day.
- Ketosis causes serum uric acid levels to rise (usually for 4-6 weeks, at which point they return to normal levels.) The cause is considered to be protein harvesting to create glycogen through gluconeogenesis. The body breaks down muscle in the first stage of ketosis because it has not fully adapted to a life without glucose. After 6 weeks the body quits resisting, and begins to preferentially burn fat instead of protein. That's why it's important to eat a sufficient quantity of protein, but not so much that your body is making enough glucose to stop ketosis.
Also, uric acid is a vasoconstrictor, and in my case (being hypertensive) elevated blood pressure can result. I manage my BP with Benicar HCT, which is a vasodilator, and the low dose I'm taking probably gets overwhelmed by the uric acid. Potassium helps with uric acid clearance, thus limiting its negative effects. Again, research shows that uric acid levels return to normal once the body is fully keto-adapted, so I will reevaluate how much potassium I take once I'm in ketosis for 6 weeks. Getting potassium from avocados is better than from bananas.
- Magnesium is important for many aspects of health, and most people are deficient. This is especially true in ketosis, since the body is excreting ions like Na, Cl, and Mg. It's important to note that some forms of magnesium can have potent laxative effects (magnesium citrate is sold as a laxative) and you need to know which version to take, and how to determine your tolerance dose. Magnesium Glycinate is the best for most people, because it is the most easily absorbed, and has the least laxative effect. It's hard to find though, and it's probably best to order it online. Here's a good link about magnesium:
Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
A week ago I started taking 500mg of magnesium and 99mg of potassium a day when my BP shot up. It stayed elevated for about 4 days, but has returned to normal two days ago. In fact it was quite low when I got home from work last night (107/72) which I don't think I've ever seen. My normal (pre-ketosis, with meds) was 125/80. This morning it was 126/80, which is fine.
I hope adding those two minerals to your diet helps you, OP.
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