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Keto lemonade. Your way to enjoy a classic drink and stay in ketosis. Besides being a sugar free lemonade it adds beneficial electrolytes to your keto diet.
What are electrolytes?
Electrolytes are nutrients that are important for proper hydration and organ function in the human body. Since our body does not make electrolytes, we have to get them from foods and beverages. There are three important electrolytes that you need to give extra attention to on a keto diet.
The first is sodium, which supports proper hydration and cellular function. When following a ketogenic diet you may need more sodium in your diet because the kidneys excrete it faster. Signs of needing more sodium include fatigue, headache, weakness and trouble concentrating. Dietary sources of sodium for ketogenic diets include salts, bacon, sausage, eggs, broths, seafood, soups, and coconut water.
The second electrolyte is potassium which supports our muscles, especially our heart. Potassium and sodium also work together to allow proper circulation and optimal nitrogen balance. Keto friendly food sources of potassium include avocados, broccoli, chard, spinach, mushrooms, hemp seeds, lemons, and less processed cuts of meat.
The third is magnesium which plays a crucial role in cellular function and is involved in over 300 enzymatic reactions. Magnesium works with sodium and potassium to maintain normal fluid balance and to prevent dehydration. However, approximately 60% of adults in the U.S do not meet the RDA for magnesium. Keto approved foods you want to include are almonds, broccoli, flaxseed, green vegetables, nuts and seeds.
Is lemonade good for a keto diet?
Even if lemonade is made with real lemons it would only have a slight amount of the electrolyte potassium. However, with sugar as a staple ingredient you can say goodbye to being in ketosis. With minimal nutrients ,traditional lemonade would not be a good electrolyte drink and definitely not good for a keto diet.
Here is the nutrition information for 1 cup of lemonade (ony lemon, water, and sugar) according to the USDA Food Database:
- 108 calories
- 0g protein
- 0g fat
- 28g carbohydrates
- 0g fiber
- 28g net carbs
- 49mg potassium
Here is the nutrition information for 1 cup of our keto lemonade recipe:
- 25 calories
- 1 protein
- 1g fat
- 5g carbohydrates
- 1g fiber
- 4g net carbs
- 950mg potassium
- 421mg sodium
- 60mg magnesium
Will lemon juice kick you out of ketosis?
Lemon juice either freshly squeezed or store bought should not have more than 3 grams of net carbs per 2 tablespoons. With cooking you often do not need that much lemon juice unless you are making a lot of food. Go ahead, use lemon juice and lemons when you cook. Using these will not kick you out of ketosis, but instead adds beneficial electrolytes to your keto diet. Also buying lemon juice concentrate can save you time in the future when you make our lemonade electrolyte drink again. Just be sure to check the nutrition label for verification on how many carbs per serving.
Why drink electrolyte drinks?
It can be a challenge for some to get enough electrolytes in their diet. We need these electrolytes to survive and keep us going throughout the day. One solution is to include electrolyte drinks, such as our keto lemonade recipe. Electrolyte drinks can be rich sources of electrolytes and easier to consume after physical activity. This is important because sweating causes more electrolytes to be lost. That is why it is important to stay hydrated with electrolyte drinks like our keto lemonade before and after physical activity.
How to make electrolyte drinks?
It only takes a few steps to make our best electrolyte drink! First, add the coconut water, lemon juice and liquid stevia to a glass. Then add the sea salt, NoSalt Sodium Free Salt, and stir. Next add the ice. Finally, enjoy this sugar-free lemonade
Pro tip: Keep a mix of sea salt and NoSalt Sodium Free Salt on hand to speed up the process of making this lemonade electrolyte drink. You could even add a pinch to your water for extra electrolytes.
On the go low-carb electrolyte drink alternatives
If you don’t have time to make this electrolyte lemonade every day, consider buying one of these low carb electrolyte drinks for days that your on the go. These are low carb powders that just need mixed with water and they are ready to enjoy.
Our other Low Carb Drink Recipes
- Bulletproof Matcha Latte
- Keto Chocolate Berry Truffle Smoothie Recipe
- Keto Vanilla Cream Bulletproof Coffee
- Chicken Bulletproof Bone Broth Recipe
- Iced Strawberry Lemon Tea Recipe
- Low Carb Peach Bellini Mocktail
- Low Carb Blackberry Mojito Mocktail (or Cocktail)
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Electrolyte Lemonade | Best Electrolyte Drink
- First, add the coconut water, lemon juice and liquid stevia to a glass.
- Then add the sea salt, NoSalt Sodium Free Salt, and stir.
- Next add the ice.
- Finally, enjoy this sugar-free lemonade
If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!