New RTD Shakes, Keto Frozen Treats, and Electrolyte-First Strategies to Stay in Nutritional Ketosis (Dec 3, 2025) 🥑🥤

Why this matters right now

This week’s retail buzz includes expanded RTD keto shakes and mainstream keto frozen novelties that make strict low‑carb easier to buy and eat on the go — but convenience products change how people manage fluid and mineral balance during keto‑induction and adaptation. If you don’t plan for the natriuresis/higher renal losses that accompany carbohydrate restriction, transient symptoms (headache, dizziness, cramps, fatigue) — and even lab abnormalities — can derail adherence. ^[1]

Science Spotlight: The electrolyte physiology behind "keto flu"

When carbohydrate and insulin fall, the kidneys excrete more sodium and water (the “natriuresis of ketosis”). This is a consistent physiologic response during keto‑induction and explains why many people feel light‑headed, fatigued, or crampy in days 1–14. Several recent reviews and systematic syntheses highlight the commonality of these symptoms and point to electrolyte replacement as a primary mitigation strategy. ^[2]

Five practical steps to stay in ketosis while avoiding electrolyte pitfalls

1) Expect and plan for sodium loss

Goal: replace the natriuretic loss that commonly occurs in the first 1–2 weeks. A practical target used in low‑carb guidance is roughly 3–5 g sodium/day (≈7.5–12.5 g salt), adjusted for sweat losses and blood pressure. Start with 1–2 cups of broth (bouillon) daily and add salt to meals; increase if you exercise or sweat heavily. ^[3]

2) Prioritise potassium and magnesium from food — supplement selectively

Potassium losses (kaliuresis) and low intracellular magnesium contribute to muscle cramps and poor sleep. Aim to get potassium from avocado, spinach, mushrooms, and a cup of bone broth plus 1–2 potassium‑rich low‑carb veg servings daily. Consider a magnesium citrate or glycinate 200–400 mg nightly if you have cramps, constipation, or poor sleep — but check labs first if you take medications that affect potassium (ACE inhibitors, ARBs, spironolactone). ^[4]

3) Use convenient RTD products wisely (example: Sated RTD)

Ready‑to‑drink keto shakes can be a helpful meal replacement on busy days. Example product profile: Sated RTD lists ~18 g protein and minimal net carbs per serving and is sold in multi‑packs (typical retail bundles reported at about $4–$5 per RTD when purchased as a 12‑pack). Use them as part of a daily plan, not as a sole source of calories for long periods. If you use RTDs regularly, add a cup of broth, salted nuts, or an electrolyte tablet to cover mineral needs. ^[6]

4) Enjoy keto frozen treats — but balance macros

New mainstream low‑carb frozen bars (for example, Enlightened’s keto bars) often deliver 1–2 g net carbs per serving and make adherence easier for dessert moments. Include them into your daily carb budget and add a small sodium‑rich snack if you’re in early adaptation (e.g., ½ cup bone broth). Read labels: many keto bars use sugar alcohols (erythritol, allulose) — count net carbs conservatively if you’re sensitive. ^[7]

5) Protein targets — preserve muscle and metabolic rate

Protein on keto should be sufficient to preserve lean mass. For most adults aiming for weight or body‑composition goals, evidence supports roughly 1.2–1.6 g protein/kg/day (with a practical ceiling near ~1.6 g/kg for most people not doing heavy resistance training). Adjust upward for older adults or when actively preserving/gaining muscle. Balance protein so you don’t exceed the level that pushes you out of ketosis (many people remain ketotic with moderate protein; measure to be sure). ^[8]

Sample daily macros (example adult, 70 kg, moderate deficit)

Sample 1‑day meal plan (practical + on‑the‑go friendly)

Lab tests and red flags — when to call your clinician

Before starting a strict ketogenic plan (especially if you take BP meds, diuretics, or have kidney/heart disease), check a basic panel: BMP (Na+, K+, Cl−, HCO3−, BUN/creatinine), fasting glucose/A1c if relevant, lipid panel, and magnesium if symptomatic. Standard reference ranges you’ll see on most labs: sodium ~135–145 mmol/L, potassium ~3.5–5.1 mmol/L, magnesium approx 1.6–2.5 mg/dL (labs vary; interpret with clinician). If you develop palpitations, fainting, severe muscle weakness, or repeated vomiting — seek urgent care. ^[11]

Product notes, pricing & real examples (Dec 3, 2025)

• Sated (Keto & Co) RTD — nutrition label describes ~18 g protein and low net carbs per serving; retail multi‑pack pricing historically seen at roughly $60 for a 12‑pack (about $4–$5 per RTD when bought as a case). Use as convenient lunch but add broth or electrolytes in early adaptation. ^[12]
• Enlightened keto frozen bars — many mainstream chains now stock keto bars with ~1–2 g net carbs/serving; these are useful dessert options but are low in protein, so pair with a protein snack for balance. Read labels for sugar alcohols and fiber to calculate net carbs. ^[13]

Ingredient swaps & kitchen hacks

• Swap: Store RTD for a DIY 400 kcal shake (whey isolate + heavy cream + MCT) when you want to control sodium and potassium — add ¼ tsp salt and ¼ avocado.
• Hack: Keep a jar of concentrated bouillon at work and add 1 cup to a 12‑oz mug — instant sodium boost (and taste!).
• Swap: Use leafy greens (spinach, Swiss chard) and mushrooms to add potassium without raising net carbs.

Supplements we commonly recommend (clinician‑guided)

• Electrolyte tablet (sodium + potassium + magnesium) — use if you travel or exercise heavily; follow label dosing (often 300–600 mg Na per tablet plus K and Mg) and don’t double up recklessly.
• Magnesium glycinate or citrate 200–400 mg nightly for cramps/constipation/sleep (start low; counsel with clinician if on kidney meds).
• Dietary potassium — prefer food; if using supplement, use low‑dose KCl only under medical supervision (prescription-strength in the U.S.).

Red flags (stop, test, call)

• Fainting, syncope, severe palpitations
• Serum K+ <3.2 mmol/L or Mg <1.4 mg/dL (urgent clinician contact)
• Unexplained rapid weight loss with dizziness despite resting and hydrating

“Electrolytes are the simplest, highest‑impact lever when people struggle with keto initiation. Plan for salt and potassium first — then fine‑tune protein and fat for sustainability.” — Registered Dietitian (clinical practice note)

Summary — 3 quick action items

• Build a 7‑day printable menu using the RTD + frozen bar options while meeting electrolyte math above
• Tailor the daily macros table to your weight, activity and lab history (you provide weight, meds, exercise level)
• Create a quick grocery list with prices for your local ZIP code