Feeling dizzy, fatigued, or dealing with muscle cramps? You might be low on electrolytes—and if you’re following a keto or carnivore diet, your risk is even higher.
Certified personal trainer Benjamin Nevares explains that low-carb diets can drain electrolytes because carbohydrates help the body retain sodium and water. Without them, essential minerals like sodium, potassium, calcium, and magnesium can get depleted, leading to fatigue, muscle weakness, irregular heartbeat, or low blood pressure.
How Keto and Carnivore Diets Affect Electrolytes
- Keto allows for nonstarchy vegetables, some fruit, and healthy fats, but still limits many natural sources of electrolytes.
- Carnivore is even stricter—eliminating everything except meat, fish, eggs, and some dairy—which makes it even harder to maintain electrolyte balance.
Best Foods to Replenish Electrolytes
No need for supplements if you eat strategically. Electrolyte-rich foods include:
- Avocados, potatoes, bananas
- Spinach, pumpkin seeds, almonds
- Tuna, cheese, yogurt, tofu
- Coconut water, pickles, broth
For those strictly keto or carnivore, simply adding salt to meals or drinking salted water can help. Bone broth is another easy way to boost electrolytes.
If diet alone isn’t enough, electrolyte supplements like Liquid I.V., LMNT, or magnesium and calcium pills can fill the gaps. Stay hydrated and keep those minerals in check—your energy levels depend on it!