I have found it's trial & error as far as sodium/potassium and magnesium, since our needs are so individual.Stuff I am trying to figure out:
I'm not sure how much sodium I need. It is hot and humid here so I lose a lot through sweat, but even drinking a glass of broth I'm under 3000mg sodium (according to FitDay where I am tracking everything I eat). I was feeling weird until I added the broth, but I'm not sure how to tell if I need more.
I intend to eat as much as I want, but I need to figure out what to do on days I eat a lot to stay under 50 carbs and not over do the protein. Any yummy, filling, fat only snack ideas?
What works for me is to salt all my cooked food with sea salt, 400 mg Magnesium before bed and bone broth a few times a week. I can't eat much fruit due to FODMAPS-intolerance, but if you can, avocados are a decent source of potassium (and fat!) Or bananas pre-exercise would work.
If you need a bit more boost in your carbs as you transition, worry not! Just eat them before a run/workout and your blood glucose won't be spiked so much.
Some folk do better dropping the carbs cold turkey, others need more of a transition, or they tend to binge.
I eat a lot of brie, iced creamy cocoa (cream with coco, sweetener to taste), and paté. I would eat avocado/guacamole if I could!
Oh and here's Peter @ Hyperlipid's chocolate butter recipe (UK measurements!):
One 100gm chocolate bar (85% or 90%), One 250gm block of economy butter, 45ml double cream, 15 or 30ml honey and some vanilla. Melt, pour in to an ice cube tray, freeze, pop out of tray while frozen, keep in fridge until consumed, not very long...