New to the LCHF diet. Type II diabetic, started this a month ago (actually doing Atkins) based on responses I got on the diabetes forum here. I think you guys may have saved my life. Blood glucose readings are now (U.S. values) between 77 and 99 throughout the day. They might rise to 110 every now and then, but I'm not spiking and staying at 200 like I used to Blurry vision: gone--tingling and numbness in tips of fingers and toes: gone. Blood pressure of 189/100: gone, and replaced with blood pressure of 110/65 or at the most 123 over 83 when I'm super stressed! HOWEVER...I have to urinate every five minutes on this diet and I'm having loverly headaches. And some weakness and I'm wondering how does one get enough potassium (K), Magnesium (Mg), and Calcium (Ca) on this diet? I take a supplement, but it doesn't provide lots of Mg or Ca, and it certainly doesn't provide any (K) at all. I do drink the protein drinks--mostly for the potassium, and I also eat spinach and at least 3-6 cups of veggies throughout the day, like green and leafy's or broccoli, in addition to some cheese/butter and lots of meat. I could stay on this diet forever, but I'm worried about my electrolytes--I do have an appt with my doc, but cannot see him for two weeks.
I'm doing my own supplementing with a mixture of magnesium citrate, potassium bicarbonate, sodium bicarbonate, and apple cider vinegar. I started doing it in a search for a truly sugar free electrolyte replacement. It's also found by searching for alkalizing formulas.
I don't see right off hand how LC/HF can make one deficient in these nutrients, especially if you are eating the right kind of veggies and it looks as if you are. Your problem might be from something else than your diet.
I think you're prob'ly getting sufficient quantities of those elements in your meals already, but here's a short list - not complete by any means - but a start:
Low-carb foods that are high in calcium: dark leafy greens, cheese of course, nuts & seeds like almonds/sesame/flax/sunflower, and canned fish like sardines & salmon - be sure to mash up the bones & eat those too.
high in magnesium: nuts & seeds like almonds/sesame/flax/sunflower/brazils/pine nuts, avocados, fish like cod & halibut, leafy greens like spinach & kale.
high in potassium: dark leafy greens, mushrooms, avocados, salmon, nuts & seeds like almonds/pistachios/cashews/sunflower.
My question would be 'How do you know you aren't?' Answer 'You don't.
Magnesium test are seldom run and mean nothing because so little is circulating in you blood to begin with.
Potassium is deficient in modern soils, thus lower in foods too. RDA is 4.7 grams, they say most people only get 2-3 grams. Our ancestors ate 10-11 grams. If the test range is indicative of numbers generated by results of those tested in your geographic area and I'm high in the range, I think I'm still low based on just RDA being 1.5 to 2 times the amount we are getting.
Sodium, hmm, is it the sodium or the chloride that's bad??? Why does adding salt make you feel better when starting LCHF?
Frequent urination is one of the classic signs of diabetes. Are you sure you're testing enough throughout the day, where you know your bs is in check? I've never actually heard of increased urination as an issue when eating LCHF. The headaches will subside, they're common when cutting carbs.
Actually temporary increased urination is common when switching from high-carb to low-carb. It is because many people retain water and sodium when insulin levels are high. Once insulin levels come down, it is not uncommon to experience extra urination for a few days as their body adjust to the new levels.
But it should taper off once the water weight is shed. It not, get thee to a doctor!
I have yet to find a good article describing the need for more sodium in LC, even there. Yet the concept seems universal in LC, and YEAH, I NEEDED IT! BUT, I work with a pharmacist / librarian who is quite smirky, about that ... anyone knows of a good peer-reviewed article on sodium and LC, please share it!
The ajprenal phys one should be particularly helpful ...
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