Keto Diet: Heart Racing Side Effect Or Coincidence?

The ketogenic diet is a low-carb, high-fat, and moderate protein diet that has gained popularity for its quick weight loss results and reversal of weight-related issues like type 2 diabetes and PCOS. While the diet has been applauded for its effectiveness, some people experience side effects such as headaches, muscle fatigue, and heart palpitations. Heart palpitations, or increased heart rate, can be a common side effect of transitioning from a carb-heavy diet to a high-fat, low-carb diet. This is usually due to dehydration and mineral deficiencies, especially electrolytes like potassium, sodium, and magnesium. These deficiencies can be remedied by drinking salted water, consuming mineral-rich vegetables, and taking supplements. While these symptoms are usually temporary, it is important to consult a doctor if they persist or if there are other concerning symptoms such as chest pain or shortness of breath.

Dehydration and lack of salt

The keto diet also causes more frequent urination, which depletes the body's water and electrolyte stores. This fluid loss occurs because the storage of sugar, or glycogen, requires three water molecules for every molecule of glycogen. When the body starts to burn through its glycogen stores, these water molecules are expelled.

Ketosis can also cause a decrease in insulin levels, which can further promote water loss. When insulin levels drop, the kidneys react by excreting more sodium and water. If sodium and water levels are not replenished, you may experience symptoms of the "keto flu," such as fatigue, brain fog, nausea, constipation, irritability, and muscle soreness.

To avoid dehydration and lack of salt on the keto diet, it is important to increase your water and sodium intake. Here are some tips to help you stay hydrated:

• Drink a large glass of water when you wake up and sip regularly throughout the day. Aim to consume half your body weight in ounces of water. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.
• Eat whole foods with a high water content, such as leafy vegetables, avocados, cucumbers, and celery.
• Incorporate electrolytes into your diet by consuming foods such as leafy greens, avocados, nuts, and seeds.
• Drink bone broth or add salt to your water.
• Eat pickled foods such as olives, pickles, and sauerkraut.
• Choose standard sauces and seasonings instead of low-sodium options.

By following these tips, you can help ensure that you are getting enough water and salt to avoid dehydration and maintain proper electrolyte balance while on the keto diet.

Mineral deficiency

Mineral deficiencies can be a cause of heart palpitations when transitioning to a keto diet. When you cut down on your carbohydrate intake, your body produces less insulin and uses up its glycogen stores. This causes your body to excrete more water with the glycogen, leading to dehydration, which can cause heart palpitations.

Additionally, with lower insulin levels, your kidneys excrete more sodium, which can disrupt the balance of essential electrolytes in your body, namely sodium, potassium, and magnesium. These three minerals are essential for heart health and play a role in regulating nerve and muscle function, maintaining acid-base balance, and water balance.

Sodium

Sodium is an essential mineral found in the intracellular fluid of cells. It helps maintain homeostasis, regulate fluids, balance other electrolytes, and regulate blood pressure. It is also crucial for the electrical charge of muscle and nerve cells, as it transports nutrients through cell membranes.

Potassium

Potassium is another critical mineral for heart health, and many people are deficient in it. It is vital for the excitability of the heart muscle, and a deficiency can lead to heart palpitations. Potassium also plays a role in blood pressure regulation by decreasing sodium reabsorption.

Magnesium

Magnesium is the third essential mineral linked to the excitability and contraction of muscles, including the heart muscle. It helps maintain normal amounts of electrolytes inside heart muscle cells, and a deficiency can lead to muscle cramping, insomnia, heart palpitations, and fatigue.

Preventing and Remedying Mineral Deficiency

To prevent or remedy mineral deficiencies that may cause heart palpitations, you can try the following:

• Drink salted water: Adding a pinch of Himalayan salt to your water can help keep your essential minerals balanced and prevent dehydration.
• Consume mineral-rich vegetables: Eat vegetables like cauliflower, spinach, broccoli, and leafy greens, which are high in magnesium and potassium.
• Take mineral supplements: Consider taking a mineral drop supplement or a magnesium supplement to ensure adequate intake of these essential minerals.
• Increase salt intake: Ensure you are consuming enough salt, preferably good-quality salt without anti-caking agents, such as Himalayan sea salt.

Keto flu

The "keto flu" is a collection of symptoms that some people experience when they start a ketogenic diet. This happens because the body is adapting to a new diet consisting of very few carbohydrates. The symptoms can feel similar to the flu and are caused by the body's transition to burning ketones for energy instead of glucose.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. This switch to burning fat for energy is called ketosis.

Some of the most frequently reported symptoms of keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue
• Muscle cramps

The keto flu can last for a week or less but in extreme cases, it can last up to a month. The symptoms usually go away as your body adjusts to the new diet.

• Drink plenty of water. Staying hydrated helps with headaches and boosts your energy levels.
• Take an electrolyte supplement. Electrolytes like salts, potassium, and magnesium are important as they carry an electric charge when dissolved in a liquid such as blood and help regulate nerve and muscle function.
• Avoid strenuous exercise. Activities like intense biking, running, weightlifting, and strenuous workouts may have to be avoided while your body adapts to new fuel sources.
• Get plenty of rest. Lack of sleep causes levels of the stress hormone cortisol to rise, which can negatively impact your mood and make keto-flu symptoms worse.
• Eat more fat. Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet. Eating enough fat will help reduce cravings and keep you feeling satisfied.

Cardiac arrhythmia

Additionally, when you cut down on your carb intake, your body produces less insulin, which causes your kidneys to excrete more sodium, potentially throwing off your essential electrolytes. Electrolyte imbalances can also cause heart palpitations. The primary three electrolytes that can be affected when transitioning to keto are sodium, potassium, and magnesium, all essential minerals for heart health.

If you are experiencing heart palpitations, it is important to consult your doctor or a cardiologist, even if you think it is related to your keto transition. They may recommend increasing your water and salt intake, or taking supplements to increase your electrolytes and minerals.

While the ketogenic diet is a popular mode of treatment for weight loss, diabetes, and seizures, it must be followed under medical supervision. Modern ketogenic diets, taken under medical supervision, are generally safe and not associated with arrhythmias. However, electrocardiac vigilance is recommended while initiating and continuing a ketogenic diet.

Electrolyte imbalance

The keto diet is a low-carb, moderate protein, and high-fat diet. It involves limiting the intake of carbohydrates to below 5% so that the body goes into a metabolic state called ketosis, where it uses fat as its primary energy source.

When transitioning to a keto diet, the body produces less insulin and uses up its glycogen stores, causing the kidneys to excrete more sodium and electrolytes, specifically potassium, magnesium, and sodium. This electrolyte imbalance can lead to heart palpitations, which are a common side effect of the keto diet.

To remedy or prevent keto-related heart palpitations, it is important to replenish these lost minerals by supplementing electrolytes and consuming a mineral-rich, balanced diet. Drinking salted water or consuming mineral-rich vegetables like cauliflower, spinach, broccoli, and leafy greens can help balance electrolytes. Additionally, increasing carb intake and gradually transitioning to ketosis, reducing caffeine intake, and staying hydrated can also help alleviate heart palpitations.

It is important to note that if symptoms persist or worsen, it is recommended to consult a medical professional.

Frequently asked questions