Keto Heart Palpitations: What's The Real Cause?

The ketogenic diet is a food system based on the reduction of carbohydrates and the consumption of more fats and proteins, causing an increase in the burning of body fat to convert it into energy. When you eat less than 50 grams of carbohydrates a day, your body eventually runs out of fuel (blood sugar) and you start breaking down protein and fat for energy, which can cause weight loss. This is known as ketosis. During the first few weeks of a ketogenic diet, some people experience heart palpitations or a rapid heart rate. This is usually due to dehydration and a lack of salt in the body. The extra fats and proteins that you consume on a keto diet require a lot of water to digest. An increased intake of these can lead to a decrease in fluids in the body, which means the heart has to pump blood more vigorously to control blood pressure.

Dehydration

When you cut down on your carbohydrate intake, your body uses up its glycogen stores, and your insulin levels drop. This causes your body to excrete more water with the glycogen, which is why people on keto tend to lose water weight quickly. The quick water weight loss can cause dehydration, and dehydration can cause heart palpitations.

Additionally, when you consume fewer carbs, you produce less insulin (insulin processes the glucose in carbs). With less insulin in your system, your kidneys excrete more sodium, which can throw your essential electrolytes out of balance. The primary three electrolytes that can be affected when transitioning to keto are sodium, potassium, and magnesium, all of which are essential minerals for your heart.

To remedy dehydration-related heart palpitations, it is important to drink plenty of water and increase your salt intake. You can also try drinking salted water or consuming vegetables rich in magnesium and potassium, such as cauliflower, spinach, broccoli, and leafy greens.

Mineral deficiency

A ketogenic diet is a food system based on the reduction of carbohydrates and the consumption of more fats and proteins. This diet can cause an increased heart rate, also known as heart palpitations. This is a common side effect of transitioning from a carb-heavy diet to a diet that is higher in fat, moderate in protein, and very low in carbs.

Heart palpitations can be caused by mineral deficiency, specifically deficiencies in sodium, potassium, and magnesium. These three minerals are essential for the heart and help regulate muscle and nerve function. Sodium helps the body maintain homeostasis, regulate fluids, balance other electrolytes, and regulate blood pressure. Potassium is crucial for the excitability of the heart muscle, and a deficiency can contribute to heart palpitations. Magnesium is directly related to the excitability and contraction of muscles, including the cardiac muscle.

If you are experiencing heart palpitations due to mineral deficiency, you can try the followingsection:

• Drink salted water. Adding a pinch of Himalayan salt to your water can help keep your essential minerals balanced.
• Consume magnesium and potassium-rich vegetables. Cauliflower, spinach, broccoli, and leafy greens are keto-friendly vegetables that contain these minerals.
• Take a mineral supplement that contains essential electrolytes and minerals.
• Take a magnesium supplement to keep magnesium levels up. Magnesium is a mineral that most people are deficient in, and it can be difficult to obtain from diet alone.

Heart palpitations caused by mineral deficiency are usually short-term and will resolve as your body adjusts to using ketones for energy.

Insufficient insulin

When you eat fewer carbohydrates, your body produces less insulin, and this can cause a range of issues. Insulin is responsible for processing the glucose found in carbohydrates. When there is less insulin in your system, your kidneys excrete more sodium, which can throw off the balance of essential electrolytes in your body. These electrolytes include sodium, potassium, and magnesium, all of which are essential minerals for your heart. A deficiency in these minerals can lead to heart palpitations, also known as cardiac arrhythmias.

Potassium is a crucial mineral for the excitability of the heart muscle, and a deficiency can contribute to heart palpitations. Magnesium is also directly related to the excitability and contraction of muscles, including the cardiac muscle. A deficiency in either of these minerals can lead to heart palpitations, muscle cramping, insomnia, and fatigue.

If you are experiencing heart palpitations due to insufficient insulin, there are a few things you can do to remedy or prevent them. Firstly, drinking salted water can help keep your essential minerals balanced and prevent dehydration, a common cause of heart palpitations. You can also consume vegetables rich in magnesium and potassium, such as cauliflower, spinach, broccoli, and leafy greens. Additionally, taking a mineral supplement that contains all the essential electrolytes and minerals can help prevent these symptoms.

Electrolyte imbalance

A Ketogenic diet is low-carb, moderate protein, and high-fat. This diet stimulates the body to go into a metabolic state called ketosis, where the body uses fat as its primary energy source.

The Ketogenic diet is often applauded as a quick way to lose weight, but it can also have some negative side effects, such as headaches, muscle fatigue, and heart palpitations. These side effects are usually temporary and will go away within a few weeks. However, if they are recurring, it is recommended to consult a doctor.

Heart palpitations, or cardiac arrhythmia, can be identified by a fast or unusually strong heartbeat. This condition is often caused by dehydration and a lack of salt content in the body. The high-fat and protein content in the keto diet requires a lot of water for digestion, which can lead to dehydration and a decrease in fluid volume in the bloodstream. As a result, the heart has to pump blood more vigorously to maintain blood pressure, leading to an increased heart rate.

Sodium is an essential mineral found in intracellular fluid and plays a vital role in maintaining homeostasis, regulating fluids, balancing electrolytes, and regulating blood pressure. It is important to ensure adequate salt intake, preferably from good-quality salt without anti-caking agents, such as Himalayan sea salt.

Potassium is another critical mineral for heart health, and a deficiency can contribute to heart palpitations. It is involved in the excitability of heart muscle and blood pressure regulation. Unfortunately, many people do not meet the adequate intake of potassium, and modern processed foods often contain significantly less potassium than whole foods.

Magnesium is the third essential mineral linked to the excitability and contraction of muscles, including the heart. It helps maintain normal amounts of electrolytes inside heart muscle cells, and a deficiency can lead to muscle cramping, insomnia, heart palpitations, and fatigue. Like potassium, magnesium levels can be challenging to maintain through diet alone due to depleted levels in modern soil. Therefore, a magnesium supplement is recommended to ensure adequate levels.

To remedy or prevent keto-related heart palpitations caused by electrolyte imbalances, it is crucial to address dehydration by drinking enough water. Additionally, consuming salted water or adding a pinch of Himalayan salt to water can help maintain mineral balance. Including magnesium and potassium-rich vegetables, such as cauliflower, spinach, broccoli, and leafy greens, in the diet is also beneficial. For those transitioning to a keto diet, supplementing with a mineral drop or electrolyte supplement is recommended to maintain adequate electrolyte levels and prevent keto flu symptoms.

Adaptation phase

The adaptation phase is the period during which your body and metabolism transition from primarily burning sugar to burning fat for fuel. This is when your body enters a metabolic state called ketosis. Ketosis is a natural metabolic state that is induced by a low-carbohydrate diet, during which your body uses fat as its primary energy source.

During the adaptation phase, you may experience some temporary side effects, commonly known as the "keto flu". These side effects typically occur during the first few weeks of the keto diet and usually disappear within a week or two. They include:

• Dehydration: As your body breaks down fat, it releases water, which can lead to dehydration. Dehydration is a common cause of heart palpitations.
• Mineral deficiencies: The drop in insulin levels during ketosis causes your kidneys to excrete electrolytes like potassium, magnesium, and sodium. These minerals are essential for heart health, and deficiencies can contribute to heart palpitations.
• Constipation: This is a common side effect of dietary changes and is usually due to insufficient fibre and fluid intake.
• Bad breath: The breakdown of fat during ketosis produces acetone, a ketone that can cause your breath, sweat, and urine to have a distinctive smell.
• Leg cramps: These can be a sign of dehydration and loss of minerals, particularly magnesium and potassium.
• Fatigue: This is a common symptom during the adaptation phase as your body adjusts to using fat for energy.

To minimise the side effects of the adaptation phase:

• Drink plenty of water: Aim for at least 2 litres per day to stay hydrated and replace lost fluids.
• Increase mineral intake: Consume foods rich in magnesium and potassium, such as cauliflower, spinach, broccoli, and leafy greens.
• Add salt to your diet: Choose good-quality salt, such as Himalayan sea salt, to help maintain electrolyte balance.
• Avoid intense exercise: Stick to moderate levels of exercise during the first week or two of the keto diet.
• Gradually reduce carb intake: Instead of abruptly switching to a very low-carb diet, try a more gradual transition to ketosis.

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