Summarize this content to 2000 words in 6 paragraphs
Feeling dizzy, fatigued or crampy? Those might be signs you need more electrolytes.
Experts generally agree that, unless you’re sick or sweating a lot, you should be getting most of your electrolytes from eating a nutritious and balanced diet.
But if you’re on a special diet — or you tend to forget to hydrate — you might need to be a little more mindful of your electrolyte intake.
Benjamin Nevares, a certified personal trainer and the owner of I.E. Health, told The Post that two of the most electrolyte-draining diets are the keto and carnivore diets.
Low-carb diets are all the rage, but those carbs play an important role when it comes to electrolyte retention, helping your body absorb sodium and water.
So if you’re on one — like the keto or carnivore diet — Nevares says you may have a problem.
“If you’re not consuming many carbohydrates, it’s going to be hard to get many electrolytes in,” he added.
Electrolytes — including sodium, potassium, calcium and magnesium — are essential minerals that keep your body hydrated, your muscles functioning and your energy levels up.
When you don’t get enough, you may experience muscle cramps, fatigue and weakness, and even more serious issues like irregular heartbeat or low blood pressure.
While keto and carnivore diets are both low-carb eating plans designed to induce your body to burn fat for energy, keto allows for nonstarchy vegetables, some fruit and healthy fats — whereas carnivore is strictly animal-based, eliminating everything except meat, fish, eggs and some dairy products.
Since low-carb diets tend to cut out many natural sources of electrolytes, those who follow them might need to be extra careful about replenishing their intake.
“If you’re on a low-carb diet, you should probably make an effort to make sure you are getting the electrolytes you need,” he said.
The good news is that there are plenty of healthy options to choose from if you want to avoid using supplements.
“Some of the most common ones I like to suggest are kiwis, oranges and bananas,” Nevares said. “Just about any fruit or vegetable is going to have electrolytes in it.”
Other foods and drinks packed with electrolytes include avocados, potatoes, milk, spinach, tuna, brown rice, almonds, pumpkin seeds, quinoa, cheese, yogurt and tofu.
But if you want to stay strictly keto or carnivore — and don’t need to reduce sodium for other health issues — you could simply add salt to your water or meal.
“If you’re having a steak or some beef or chicken, add some salt and pepper,” he said. “I like to add salt to rice as well, and broth is a very good source of electrolytes.”
For a quick fix, Nevares said pickles are “an excellent option” as is coconut water, which he calls “one of the best” sources of electrolytes.
You can also always resort to a supplement drink like Liquid I.V. or LMNT or individual supplement pills. “It should be pretty standard — or mandatory — to take a magnesium, calcium or zinc supplement,” he added.
