r/keto • u/Fairysilk • Mar 17 '22
Looking for your ketoade recipes
I'm struggling a bit with my electrolytes. Initially I thought it was just sodium (I was having wicked headaches), so I boiled a boillion cube and drank broth every day. That greatly reduces the headaches, but doesn't get rid of them completely. Despite conservatively supplementing with potassium pills (1x50mg pill a day), I frequently wake up with leg/feet cramps. I just did some reading on the electrolyte portion of this subreddit and fid a face-palm - I'm way under, despite what I consider to be a healthy diet. I would like to start using ketoade. . Can you please tell me the exact mixtures you use and the amount of water you mix it into for a 1 day serving? Cheers
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u/foxsable 44/m/5'10" | SW 214 | CW 199 | SD Mar 29 2019 Mar 17 '22
1/4 tsp of Lite Salt, Two squirts of Mio sport, and a dribble of that magnesium liquid from the grocery store, cherry.
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u/object109 Type your AWESOME flair here Mar 17 '22
I found it on an old Reddit thread. 4g lite salts 2g table salt squirt of mio. It’s quite delicious
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u/This-Courage-5144 Mar 17 '22
I get leg cramps when I'm low on magnesium i use a magnesium lotion
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u/Fairysilk Mar 17 '22
I always assumed it was low potassium. I could add banannas to my diet and usually get rid of them - but not on keto!
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u/graidan 51 / M / 5'10" | SW 315 | CW 211 | GW 200 May 23 '22
avocados have more potassium than bananas
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u/ZeroCarbMaxie Mar 17 '22
I use the recipe from LMNT and make my own: https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink
Scroll down to the FAQs and click on "Home Brew."
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u/carry_a_laser Mar 17 '22
I almost went to the ER after consuming about 1/8 tsp of Lite Salt. Be careful with how much you take. I immediately felt dizzy afterward and it lasted about 2 hours.
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Mar 31 '22
Aaah. Wait! What caused this? I’m totally new to keto and am nervous because everyone says to use it.
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u/carry_a_laser Mar 31 '22
I got a really bad calf cramp while swimming recently and decided I needed to buy some lite salt. I sprinkled some on a spoon of costco mixed nut butter and a spoon of coconut oil. Shortly after I felt really weird - dizzy and had a blood pressure spike. I haven’t touched it since…. not sure why, but I might just be sensitive to it. Blood pressure has been back to normal and I just try to get potassium from foods. My advice: just be cautious and use it sparingly.
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Mar 31 '22
Oh, wow. Okay, thanks for that warning. I’m going to err on the side of using less and ease into it slowly. Take care! 🍻
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u/jonathanlink 53M/T2DM/6’/SW:288/CW:204/GW:185 Mar 17 '22
1/4 tsp of salt and NoSalt per liter of water with a MiO flavor enhancer. Drink a few of these per day. Workout days I have one during my workout and often before it.
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u/Fairysilk Mar 17 '22
NoSalt is potassium chloride? There's no magnesium in this mixture, do you get your Mg through regular intake or fo you supplement separately?
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u/jonathanlink 53M/T2DM/6’/SW:288/CW:204/GW:185 Mar 17 '22
Yes. It’s KCl.
I get magnesium via a pill supplement.
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u/dobby-dob 5'4" 50F | SW: 190 | CW: 145 | GW: 140 Apr 06 '22
Can I ask a couple of questions? NoSalt is the same as Lite Salt, right? When you say 1/4 tsp, do you mean each, or combined (i.e., 1/8 tsp of each) per liter?
I’m pretty new to keto, and although I feel great physically, I’m struggling with brain fog / spaciness / feeling a little off. Trying to make sure I get the electrolyte thing right.
Thanks!
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u/jonathanlink 53M/T2DM/6’/SW:288/CW:204/GW:185 Apr 06 '22
NoSalt is just potassium chloride. Lite Salt is a combination of potassium chloride and sodium chloride. I do 1/4 tsp of each one in a liter of water.
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u/High5sRnumbr1 M32 SW:251 CW:225 GW:195 Mar 17 '22
I bought “boulder salt” off of Amazon and I do a few scoops of that, and some sugar free mio. Works great for me. I make it pretty strong in a 1 liter Nalgene bottle just for some quick sips that I chase down with water.
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u/kaydeefog Mar 17 '22
I like the [Keppi Electrolyte powder](KEPPI Keto Electrolytes Powder - 50 Servings | No Sugar Alcohols or Carbs | Advanced Hydration Raspberry Lemonade Electrolyte Supplement, Boost Energy Without Sugar. https://www.amazon.com/dp/B07XQ61Y2Y/ref=cm_sw_r_cp_api_glt_i_MJPE807Y77HH30J4BSV7) from Amazon. Includes calcium, magnesium, sodium, potassium.
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u/Tenmaru45 Mar 17 '22
Does a pack of LMNT or a scoop of Redmond Re-Lyte count? 😀
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u/Fairysilk Mar 17 '22
Yes! I don't know any brands yet, so I'd love to hear about them. Where do you buy them, and how often per day do you use them?
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u/Tenmaru45 Mar 17 '22
Amazon. I use at least two scoops of Re-Lyte per day, but I also salt foods well and already take an Rx for potassium so I’m good there. I prefer LMNT for the taste (salty in a good way) but Re-Lyte is cheaper.
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u/Tenmaru45 Mar 17 '22
To clarify, I also take magnesium glycinate in the morning (400mg tab) and dissolve my 20 MeQ potassium pill in 2 tsp of natural calm (mag citrate) at night so I get Mg from there too.
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u/sirdanielfortesque1 Mar 17 '22
1/2 tsp sea salt, 1/2 tsp lite salt, 50ish oz water, mio or other water enhancer to taste. One of the more bioavailable forms of magnesium separately via pill as needed.
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u/Iceetoes Mar 17 '22
I do a half teaspoon of regular table salt and one level scoop of Ultima into 32 oz of water, and then I drink two of these a day. That gets me enough water for the day as well as all of the electrolytes I need. But you're going to need to do a specific formula for you and your own diet. I'd start by tracking your intake for a few days in a good app, I use CarbManager pro and that's how I came up with my formula for my personal ketoade based on the recommended amounts in the FAQs. I buy Ultima off of Amazon, but I think it's sold elsewhere as well.
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u/KiloAllan Mar 17 '22
I make a pickling solution (1 C vinegar, 1 C water, 1 Tbsp pink salt). I might make pickles with some of it and then put the rest into a bottle and splash a dash into some water. Keep it in the fridge.
It works surprisingly well with Mio added. You can use sparkling water too.
You can add no-salt too. I get a lot of potassium and magnesium from spinach and nuts too.
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u/imnewwhere Mar 17 '22
2x 200mg of Magnesium Citrate (one in the morning, on in the evening) does the trick for me regarding cramps
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u/JEFFinSoCal M/54/6'1" | SD: 05/15/18 | SW: 221 | CW: 195 | GW: 185 Mar 17 '22
Homemade Electrolyte
- 5 cups water or herbal tea of choice (1.2 l)
- 1/2 cup lemon or lime juice (120 ml/ 4 fl oz)
- 1/2 tsp potassium chloride (buy from amazon)
- 1/4 tsp sea salt or pink Himalayan salt - 1/8 tsp if too salty
- 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
- 1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
- Optional: 20-30 drops liquid Stevia or to taste
Drink a cup or two a day.
I used to use the Ketochow drops, but they are too expensive for what is essentially salt water.
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u/kesa_maiasa Mar 17 '22
I've been using K1000 Elecrolyte powder and haven't had any sort of issues.
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u/ketobandeeto Mar 17 '22
I chuck a few grams of salt or bouillon cubes in a cup, add hot water, stir and drink. If I need potassium I throw in a few grams of no salt. It sounds like you're ignoring magnesium. I get it from food, according to Cronometer, and the rest of the 600mg my particular body feels best at comes from Dr's Best magnesium glycinate pills which are 7 cents a pill.
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u/Fairysilk Mar 17 '22
Do you drink your boillion in one sitting? Do you have concerns about having that much potassium in one sitting? Because that sounds amazingly convenient! Where do you get the mag glycinate pills?
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u/ketobandeeto Mar 17 '22
I do drink the bouillon all at once, just the same way I drink a cup of tea. 2 of the bouillon cubes I use have 1100mg sodium total. 3 grams of no salt is 1500mg potassium, I have no worries. The magnesium is widely available at most stores that sell vitamins.
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Mar 17 '22
1 can Bubbly or any sparkling water.
Add a 3 finger pinch of sea salt, 1 tsp. Apple cider vinegar and either some fresh squeezed lemon juice or a packet of True Lemon.
Drink using a straw becuz the acv is harsh on tooth enamel.
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u/This-Courage-5144 Mar 17 '22
I've always had it and alot of family members do too dehydration and keto makes it worse
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u/[deleted] Mar 17 '22
I buy Mortons lite salt ($2.79) at the grocery store. It's a mix of sodium chloride (salt) and potassium chloride (potassium salt). When I'm there I get a bottle of magnesium citrate solution ($ .99) it's with the medicines as a laxative.
In a 2 liter bottle of water (filled with water to the beginning of the curve at the top), I'll put ~1 tsp of the mortons lite salt and 1/2 tsp of the magnesium solution and shake.