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So you decided on the keto diet It's going great – until you realize that you're a bit (or much) thirstier as usual.
If you're dealing with a dry mouth that feels like sand of the desert, do not worry: it's a normal side effect of the keto diet, if you reduce your fat intake to about 80 percent of your Increasing daily calories and reducing carbohydrates to below 50 net grams per day may affect your body's hydration.
"As metabolism shifts in the first few weeks of ketosis, the body undergoes changes in the electrolyte and fluid balance says Ginger Hultin, RD and spokesman for the Academy of Nutrition and Dietetics. People feel overly thirsty and urinate more than usual. "Amounts of water and low-carbohydrate fluids drinking is essential for the keto diet.
Here's what you should know about the dry mouth of Keto, the excessive thirst you put on the plate all day with bacon and nut butter.
Why exactly does Keto make my mouth so dry?
When you eat carbohydrates, these carbohydrates are converted into glycogen, which the body uses for energy. Each gram of glycogen also stores about 3 grams of water, says Karissa Long, CHC, certified global integrative nutrition coach, keto expert and author of Clean Keto Lifestyle .
So you can guess what happens if you ingest keto and drastically reduce your carbohydrate intake: if your body burns its glycogen stores on its way to ketosis (fat burning mode), it also loses a pile of water to store. Hi, Thirst
There's one more reason for keto-oral dryness: changes in your body's insulin levels.
"When you consume carbohydrates and sugar, your pancreas releases insulin to fight the resulting blood sugar spike," says Long. "High insulin levels in the body cause your kidneys to hold on to water and sodium." If you remove carbs and sugar from your diet, your insulin levels will drop and your kidneys will release this stored sodium and water. When water comes out of your body, you may be thirsty.
What should I do with a dry mouth?
Well, for starters … get a glass of water.
"Listen to your body and drink when you are thirsty," says Hultin. Just do not go to sugary sports drinks. "If you want ketosis, many sports drinks or electrolyte substitutes are not adequate, the sugar content is too high. "
You can also add salt to your fluid to get a natural electrolyte enhancer, without sugar and carbohydrates." Lang decides to add a pinch of pink Himalayan salt to her water.
If you are concerned about any aspect of your fluid intake, talk to your doctor
"A doctor or registered nutritionist is the best guide to getting the exact amount of water and electrolyte you need as a unique person, because of your height , Your diet, the climate in which you live, and the types and levels of physical activity that you perform, "says Hultin.
And since you know that dehydration is a side effect of keto, be prepared. Bring a water bottle to work and when you go out to do errands. Consume watery and keto-friendly foods such as cucumbers, green leafy vegetables, avocado and berries. You may also notice cramping as a result of dehydration. In addition to drinking water you can ease the discomfort with stretching, yoga, massage or even Epsom salts in the bathroom.
And if all this sounds unpleasant, you can opt for this "boring" diet instead.