Dleslie_sc's Journal, 19 September 2017

The minimum daily intake for the three electrolytes is given by Lyle McDonald as: 5000 mg of sodium (salt)](http://en.wikipedia.org/wiki/Sodium_chloride) 1000 mg of potassium, in the form of potassium chloride or potassium sulfate 300 mg of magnesium You can track the intake of these minerals with a tool such as myfitnesspal.com. Most of us will not reach these suggested totals with food alone, but there are several ways to ingest extra electrolytes: Drink 1 or 2 cups of bouillon or broth daily Measure salt and/or salt substitute to add to your food over the course of the day. Take a multivitamin containing magnesium and/or potassium Take a magnesium supplement. Use salt or salt substitute to meet the minimum daily intake, over the course of the day. Don't take large amounts, e.g. >250mg of salt substitute (potassium) at once to avoid adverse effects. Spread it out over the day instead. Potassium supplements in capsule/tablet form are limited to 99mg per dose for safety and convenience. Note: Unfortunately, many potassium-rich foods are not keto-friendly. For example, don’t eat bananas unless you want to get knocked out of keto. Several companies make low-sodium salt substitutes (LoSalt, Lite Salt, AlsoSalt, etc.) for people trying to reduce their sodium intake. Luckily for keto dieters, these products tend to contain lots of potassium, which we need as a supplement. Read the product label to see how much of which minerals it contains. People with kidney failure, heart failure or diabetes should not use salt substitutes without medical advice, and according to Wikipedia, salt substitutes are contra-indicated for use with several medications. https://www.reddit.com/r/keto/wiki/faq 

Thank you for your reply. I have bought losalt and adding a small amount throughout the day. Headaches are gone.. still feeling a little lightheaded but I guess that will probably go as my body gets used to the changes. Thanks again and kind regards. 

I use an electrolyte product called Endura Hydration. This Product does not contain any glucose, which some brands do. I get heaps of sodium with Smoked salmon and canned tuna, I also eat Artichoke Hearts from a Jar. I only take my electrolytes when my body tells me to. Cie47 may knock out of Ketosis when eating a banana but I don't. Having said that I only have one every few day to stop myself from falling out of my diet. I am staying on the keto way for the rest of my life and i hope never to fall off it. I also use Ketostix so I know exactly what my body is doing. I check my urine a few times a day, ( not every day) just to get to know my body even more. There is a man called Dr. Mike Van on youtube and Dr. Bergman who can help you with any questions you might have as well. Please read and listen to the experts, you will find a lot of people saying the incorrect thing. I constantly listen to docos on youtube to keep my mind from thinking that I want cabs. I used to get headaches even with the salt intake in my foods..Good luck.. it is eazy pezy..:-)