The Keto diet involves the process of ketosis. Ketosis is a state wherein your body actively uses fats as a primary energy source. Your body starts to burn those fats and help you lose weight. When people get into the initial phase they experience some effects like keto flu, headache, tiredness, and heart palpitations.
Some People do experience heart palpitation in the commencement of a keto diet. Palpitation is the common effect of transition face from carbs to fats. So basically, Increase in heart rate during the process of ketosis. If you’re on a keto diet few things you should know about palpitations, their causes, how to stop them and prevent them in the future,
What are heart palpitations?
Palpitations make you sense like your heart is beating too hard or too swift, skipping a beat, or fluttering. They can be scary and bother you.
What causes heart palpitations?
There are numerous thinkable causes of heart palpitations, including stress, intense exercise, caffeine, hormonal conditions, and medications. Or few medical conditions can also be a cause such as diabetes, obesity, high cholesterol levels, or high blood pressure.
So if you are experiencing heart palpitations, it’s vital to consult with your doctor or a cardiologist, even if you think it’s in relation to your keto transition.
The main reason behind heart palpitations on the keto diet is lack of salt and dehydration in the body.
Two common causes of Palpitations on Keto Diet
When adapting to keto, heart palpitations are major because of dehydration or a mineral deficiency. Here’s why:
When cut down carbohydrates intake on a low-carb diet, your body produces minor insulin and utilises up its glycogen stores. When this takes place, your body ejects more water with the glycogen (which is why you tend to lose water weight swiftly on keto). The swift water weight loss can cause dehydration, and dehydration can inspire heart palpitations.
So when you mow your carb intake from lots of carbs to nearly no carbs, you produce minor insulin (insulin processes the glucose in carbs). With minor insulin in your system, your kidneys excrete more sodium, which can throw your essential electrolytes out of balance. The major three electrolytes that can be lost out when transitioning to keto are sodium, potassium, and magnesium These are very vital for your heart health. They help in regulating blood pressure levels. Potassium and magnesium are essential minerals for the excitability and contraction of heart muscles.
Signs and symptoms of palpitations-
- Pounding heart
- Shortness of breath
- Brain fog and confusion
- Lightheadedness and dizziness
- Fatigue and lethargy
- Chest pain
- Muscle cramps
In sparse cases, palpitations can be a sign of a more consequential heart condition. If you have heart palpitations, see your doctor if you see any of the symptoms like shortness of breath, dizziness, and fainting.
Tips to prevent keto-related palpitations
Keto-related heart palpitations are generally temporary and only experienced during your transition to the ketogenic high-fat diet. This is when your electrolytes are most likely imbalanced. That implies that as you adjust and settle into ketosis, these symptoms should resolve. However, part of adjusting is acquiring your electrolytes in balance, and there are very easy ways to do that:
Drink salted water
– Drink water by adding pink Himalayan salt. It will help to level up your essential minerals and also possibly prevent keto flu symptoms while the body is adjusting to its new power source. You can also drink a small glass of pickle juice for instant relief!
- Snack on magnesium and potassium-rich vegetables– Cauliflower, spinach, broccoli, and leafy greens are all keto-friendly vegetables that contain these important minerals.
Adjoin a mineral drop supplement that contains all the essential electrolytes and minerals
– Many keto experts recommend you take a supplement while transitioning to a keto lifestyle, especially because it will help prevent keto flu symptoms.
Keep a magnesium supplement with you.
Magnesium is a mineral that most of us are deficient in and can be hard to get from our diet alone. As modern soil tends to be depleted in magnesium (from pesticides and over-farming). So, taking a magnesium supplement like magnesium citrate can give you enough which is vital for your progress, especially if you are on keto and lead an active lifestyle, which can easily deplete magnesium.
So, when people go into ketosis for the initial time, they experience some symptoms and start to fret. Some symptoms are headache, muscle fatigue, and increased heart rate or heart palpitations. The palpitations on the keto diet are short-term and only in the initial ketosis phase. Make sure to hydrate yourself and keep your salt intake at optimal levels. Choose magnesium supplements. Eat minerals and fiber-rich foods on keto. Avoid taking stress. If you get any severe symptoms, consult with your doctor regarding the same.