Keto And Salt: What's Allowed?

The keto diet is a high-fat, very low-carb weight loss plan. It involves a transition from burning carbohydrates for fuel to using fat and ketones. This transition often comes with a number of side effects, such as fatigue, brain fog, nausea, and dizziness, which are collectively referred to as the keto flu. To combat these symptoms, it is recommended that those on the keto diet increase their salt intake. This is because the keto diet causes the body to lose water and electrolytes, including sodium (salt). While salt is often demonized in the health world, it is an essential mineral that can be replenished by adding more of it to meals, drinking bone broth, or eating salted foods such as bacon, salted nuts, and sausages.

The keto diet is low-carb, so you need more salt

The keto diet is a high-fat, very low-carb diet that is one of the most popular weight loss plans. It involves cutting out starchy vegetables, limiting fruits, and avoiding grains, sauces, juices, and sweets. This can be a drastic change for your body, and it is easy to make mistakes, especially for beginners. One of the common pitfalls of the keto diet is not salting your food enough.

When you restrict your carb intake, your insulin levels drop, and as a result, your kidneys excrete more sodium and water. This can lead to dehydration and a loss of electrolytes, causing what is known as the "keto flu." Symptoms of the keto flu include fatigue, brain fog, nausea, dizziness, and constipation.

To prevent the keto flu, it is important to increase your salt intake, as sodium is an essential mineral that helps regulate water retention and nerve cell communication. Aim to consume between 4,000 to 7,000 milligrams of sodium per day, which is equivalent to about 2 to 3 teaspoons of salt. You can increase your salt intake by adding salt to your meals, drinking bone broth, eating pickled foods like olives and sauerkraut, and choosing standard instead of low-sodium sauces and seasonings.

It is worth noting that not all types of salt are the same. While table salt is highly processed and contains added iodine, natural salts like Himalayan pink salt and Celtic sea salt are less processed and contain additional minerals like potassium, calcium, and magnesium. These natural salts are healthier options and can add flavour to your keto dishes.

In summary, when following a keto diet, it is crucial to pay attention to your salt intake. By increasing your sodium levels, you can prevent dehydration, maintain electrolyte balance, and alleviate the unpleasant symptoms of the keto flu.

Sodium is needed to regulate water retention

The keto diet is a high-fat, very low-carb diet that is one of the most popular weight loss plans. It involves cutting out starchy veggies, limiting fruits, and avoiding grains, sauces, juices, and sweets. When you switch to ketosis, your body loses stored electrolytes, including sodium (salt). Sodium is an important mineral that is needed by the body to control water retention and water balance in and around cells.

Sodium binds to water in the body and helps maintain the balance of fluids inside and outside the cells. Sodium is needed to regulate water retention. If you don't have enough sodium in your system, your body will hold on to water, causing puffiness and swelling. Sodium is also important for regulating blood pressure.

When you start a keto diet, you will likely experience the "keto flu," which includes symptoms like lethargy, irritability, and brain fog. This is caused by dehydration and electrolyte imbalance. To avoid the keto flu, it is important to increase your sodium intake, as well as drink plenty of water and increase your potassium and magnesium intake.

You can increase your sodium intake by adding more salt to your meals, drinking bone broth, or eating salted nuts, sausages, and some canned goods. However, it is important to note that not all sources of sodium are equal. It is best to choose more natural and less processed sources of salt, such as Celtic sea salt or Himalayan pink salt, which also contain other minerals like potassium, calcium, and magnesium.

By ensuring adequate sodium intake, you can help regulate water retention and avoid the unpleasant side effects of the keto flu.

Low sodium can cause tummy problems

When starting a keto diet, it's important to understand the value of increasing salt intake. This is because, when the body's metabolism changes from burning sugar to burning fat, it increases the amount of sodium contained in the metabolism and thus needs more salt in the diet.

Keto diets eliminate many popular packaged products with a high sodium content, so sodium intake is automatically reduced. As a result, sodium levels can drop, leading to unpleasant side effects. Low sodium levels can cause "keto flu", which includes symptoms such as lethargy, fatigue, brain fog, dizziness, and irritability.

Low sodium levels can also lead to tummy problems, as an electrolyte deficiency can trigger digestive issues. The muscles in the digestive tract require sodium to function properly, and when sodium levels are off track, some people experience tummy conditions such as constipation and diarrhea.

To avoid tummy problems caused by low sodium levels, try drinking more water, taking a magnesium supplement, or having an Epsom salt bath. Increasing salt intake is also an easy fix, and it is recommended to add more salt to meals and drink bone broth.

Low sodium can increase muscle cramp risk

Sodium is an essential mineral that is required by the body to control water retention and water balance in and around cells. When the body shifts to ketosis, it loses stored electrolytes, including sodium. Sodium levels are naturally decreased on a keto diet, as it eliminates packaged products with a high sodium content.

Low sodium levels can lead to a host of complications, including muscle cramps. Sodium is needed for muscle contraction, and when the body does not have the proper amount, it can lead to muscle twitches or cramping.

Low levels of sodium can also cause digestive issues, as the muscles in the digestive tract require sodium to function properly. Some people may experience nausea, constipation, and other digestive issues when sodium levels are low.

The keto flu is a common side effect of the keto diet, and it can be caused by dehydration and electrolyte imbalance. Symptoms of keto flu include lethargy, fatigue, irritability, and brain fog. Low sodium levels can contribute to these symptoms, and increasing salt intake can help alleviate them.

To increase sodium intake on a keto diet, individuals can add more salt to their meals, drink bone broth, or consume salted nuts, sausages, and some canned goods.

It is important to note that while sodium is necessary for bodily functions, excessive salt intake can have negative health consequences. A balanced approach is recommended, ensuring that sodium levels are sufficient without exceeding healthy limits.

Salt helps to prevent keto flu

The keto diet is a super-restrictive, high-fat, very low-carb diet that can be tough to get right. One of the trickier aspects of the ketogenic diet is understanding the value of increasing salt intake. When our metabolism changes from being a sugar burner to a fat burner, it increases the amount of sodium in the metabolism and thus needs more salt in our diet.

The keto diet eliminates the most popular packaged products with a high sodium content, so the amount of sodium ingested is automatically reduced. As a result, sodium levels often drop, which can cause unpleasant side effects.

Low levels of sodium will contribute to "keto flu", one of the less desirable effects of the ketogenic diet. This usually happens within the first three to five days of starting the diet. Symptoms include lethargy, feeling run-down, irritability, and a lack of motivation. The body has little access to the glucose it used for fuel and has not yet made the necessary biochemical changes to use fat for fuel effectively. Keto flu is caused by dehydration and electrolyte imbalance.

To prevent keto flu, it is recommended that keto dieters consume two to four grams (2000-4000 mg) of sodium per day. This can be achieved by adding extra salt to food, either manually or by using salted butter or bullion. Many keto fans add salt to their meals, and bacon, a staple of the ketogenic breakfast, also contains high levels of sodium.

Salt is an important mineral required by our body to control water retention and water balance in and around cells. Without the proper amount of sodium, we may experience restlessness, brain fog, fatigue, muscle cramps, tummy disorders, and more. Sodium intake is particularly important after a ketogenic diet, as sodium levels are lower than usual.

By balancing electrolytes and staying hydrated, most problems experienced when starting a ketogenic diet can be alleviated.

Frequently asked questions