KETO | Day 5 – Get your Electrolytes in on Low Carb Keto | Action 3 of 7 on the 14 Day Prep for Low Carb Keto Plan


Hello and welcome to day five, the day to get your electrolytes sorted. This is the third action of seven we are going to take to get you prepared for low carb keto. It’s almost a keto war cry, “get your electrolytes in on low carb keto” is a phrase heard in keto groups everywhere. You might be asking, so what is an electrolyte? We will get to that.

As you know in 14 days we will take 7 easy peasy actions that prepare you to give low carb a good ole go. This is action 3 is a super important one. Getting your electrolytes in will assist with fatigue, cramps, general ‘blah’ and even the overhyped ‘keto flu’. Plus, it’s just such a gift to your body to give it the minerals we so often miss out on.


In those first two to three weeks of cutting carbs and going low carb keto your little body is going to protest. Up until now you may well have been a carb fuelled machine, changing that makes your body go OUCH! Two bits of good news … It doesn’t last long and you can take electrolytes to help ease yourself thru the transition from burning carbs to burning fat. Oh yeah!!

Before we talk more about an electrolyte source lets talk about the keto flu. It’s a misnomer, it’s not the flu, it’s just you the little carb addict giving up the white stuff, sugar and the potato and friends. Your body will be like …“whatcha doing girrll” as it tries very hard to override or derail your efforts. It’s like caffeine withdrawal or something similar. It is a nuisance, but it does not have to end your desire to change your eating patterns for the better.

You might experience tiredness, headaches, sore muscles, cramps or ‘flu like’ symptoms. Stay the course and drink your electrolytes! Days three to five are most likely to be when you will feel a bit yuk. Go here for more information on the keto flu. Think of it as a positive, it means you are moving from burning carbs for fuel to burning fat. Flip it on its head and think that getting keto flu is a good sign. Because it is.

When we drink three key electrolytes (minerals) we can diminish the effect of the carb withdrawal and the keto flu. We want to think about getting our magnesium, potassium and sodium from a zero carb or very low carb source.


I find the easiest way to grab my daily electrolytes is to pop some powder in my water bottle and drink the wee suckers down. This video takes you thru my in house supply. I like a bit of variety so I have a few flavours in the cupboard. The ones I buy work out at about A$1.32 a serve from the 30 serve container, or less if I buy the larger container. In Australia I get the Ultima brand from The Low Carb Emporium (who also deliver to New Zealand) or Keto Direct. I get the others from any chemist. Here’s an Ultima review if you want to see what I thought of one flavour.


Now that you have a notion that taking your electrolytes is a great and good thing, you might choose to make your own. Here’s a starter recipe to get you going.

  • ¼ teaspoon pink salt
  • 2 tablespoons lemon juice
  • ½ teaspoon of cream of tartar
  • magnesium powder as per instructions on the label, usually 1 scoop
  • a few drops of liquid stevia or monk fruit to taste
  • 400ml cold water

Shake that all together in a jar or smoothie shaker and drink as you please.

Here is a lovely alternative recipe from the keto diet app (it’s a free app – grab that too) that uses herbal tea. And here is another that uses lemon, limes and oranges for our citrus lovers. By all means dress up your drink and turn that thing into a zero carb party for your tastebuds.


So days one to five are done. Day six is a mindset moment. We are going to focus on choices and owning our choices.

I’ll say it again, its so important that our internal dialogue with ourselves supports our desire to make a change and take up a different pathway to the one that may not have served you so well. Without some positive self talk we are bound to fail. That’s why every second day is a mindset moment.

You might not need the mindset moments, and that is ok. They are just a resource. Take them or leave them, modify them or meld them into your own thinking.


There are lots of handy guides already here on the blog, but this action plan to prepare for low carb keto pulls them all together in a logical step by step sequence. A little bit of preparation goes a long way to bolstering your likely success. And I’m speaking from my own experiences here.

So jump in now, go back and watch the introduction videos if you missed them. Then join me for 14 daily videos as I offer up my experience as something to build on for your own success.

As always, just a gentle reminder that this is my pathway, and it may not be yours. I’m sharing to add value to your journey. Said with love, kindness and zero judgement.

Love Le xox

PS Follow along on insta here for daily posts. Or if you prefer your info in a video then pop over to my YouTube.

ultima electrolyte drink
yummy yummy in my tummy


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