Keto And Water Retention: What's The Real Deal?

The keto diet is a high-fat, moderate-protein, low-carb diet that promotes healthy weight loss by changing your body's energy source. Instead of getting your energy from glucose, your body adapts to burning fat for energy. When your body burns fat, the fat is broken down into ketones, which your body can use as fuel. However, one of the side effects of the keto diet is water retention, which can cause weight gain. This is because the body adjusts to using ketones for fuel rather than glucose, and glucose is stored in the body as glycogen—a string of glucose molecules—which binds to water.

High salt intake

A high salt intake can cause water retention. When we eat too much salt, our bodies retain extra sodium, which increases the amount of fluid in our bodies, outside of our cells. This increase in fluid allows the body to continue retaining sodium and fluid while excreting higher levels of sodium in the urine.

Approximately 1.5 litres of fluid is retained in the body when we eat too much salt, and this continues for as long as we maintain a high salt intake. This can be a particular problem for people with heart failure, kidney damage, cirrhosis of the liver, or idiopathic and cyclical oedema. Fluid retention can also occur on long journeys, especially when sitting for long periods of time without exercise, such as on aircraft journeys.

The good news is that this type of water retention is temporary and can be easily addressed by reducing salt intake.

When starting a ketogenic diet, it's important to be mindful of salt intake, as the diet already restricts carbohydrate consumption, which can lead to a depletion of potassium. Consuming too much sodium-rich food can further deplete potassium levels, causing weight gain due to water retention.

To avoid water retention, it's recommended to increase vegetable intake slowly to correct any potassium deficiencies and avoid foods with hidden carbs and excess sodium, such as low-fat salad dressings, gravies, and sauces.

Low potassium levels

The sodium-potassium pump, which helps move molecules across cell membranes, is dependent on adequate levels of potassium. A deficiency can cause this function to falter, leading to muscle cramps, heart arrhythmias, high blood pressure, gland and tissue swelling, muscle weakness, and nausea.

The recommended daily intake of potassium is 4,700 milligrams, which can be difficult to achieve on a keto diet as many potassium-rich foods, such as bananas, are off the menu. This is because the keto diet restricts carbohydrates, which are broken down into glycogen, and each gram of glycogen is bound to 2.7 grams of water. As the body loses glycogen, it also loses water, and with it, electrolytes.

However, there are still plenty of keto-friendly foods that are good sources of potassium, including:

• Avocados
• Brussels sprouts
• Mushrooms
• Squash
• Pumpkin seeds
• Leafy greens
• Fatty fish
• Pork chops
• Clams

It is always best to get nutrients from food rather than supplements, but if you are struggling to get enough potassium through diet alone, a supplement can be considered. However, be aware that supplements usually offer lower doses of potassium, and side effects such as gastrointestinal discomfort are possible.

High vegetable intake

Water retention, also known as edema, is the buildup of excess fluid in the body. It can be caused by several factors, including dietary choices such as high sodium and high carb intake, as well as potassium and magnesium deficiencies.

The Role of Vegetables in Water Retention

Vegetables are an important part of a healthy diet and can play a role in managing water retention. Here are some key points about the relationship between high vegetable intake and water retention:

• Types of Fiber in Vegetables: Vegetables contain both soluble and insoluble fiber. While fiber is generally beneficial for digestion, consuming too much fiber without enough microorganisms in the digestive tract to handle it can lead to bloating and constipation, which may contribute to water retention.
• Potassium and Sodium Balance: A diet rich in vegetables can help maintain a healthy balance of potassium and sodium in the body. Potassium is essential for maintaining fluid balance and promoting the excretion of excess fluid. On the other hand, high sodium intake can lead to water retention as the body tries to maintain a sodium-to-water ratio.
• Impact on Weight Management: Increasing vegetable intake is associated with weight loss and a reduced risk of weight gain and obesity. However, it's important to note that the impact on weight loss may be small, and vegetables may be more effective for weight maintenance.
• Gradual Increase: To avoid digestive issues, it's recommended to increase vegetable intake gradually rather than sharply. This gives the body time to adjust and reduces the risk of bloating and constipation, which can contribute to water retention.
• Gender-Specific Associations: Some studies suggest that the relationship between vegetable intake and weight change may differ between men and women. In one study, decreasing vegetable intake negatively impacted the likelihood of weight loss in women but not in men. However, another study found that increasing vegetable intake reduced the risk of becoming overweight in males but not females.
• Baseline Weight Status: Higher vegetable intake may have a greater impact on weight management for individuals who are already above a healthy weight. This may be because overweight individuals tend to have poorer dietary patterns, providing more room for improvement by increasing vegetable consumption.
• Separating Potatoes from Other Vegetables: Some studies have found that potatoes, which are starchy vegetables, may be positively associated with weight gain and waist circumference. In contrast, non-starchy vegetables are more filling and may have a greater impact on weight management.

Tips for Managing Water Retention

• Reduce Sodium Intake: Limit your consumption of sodium-rich foods, including processed foods, cheese, cold meats, and savory snacks. Opt for natural foods like vegetables, nuts, and seeds, which are low in sodium.
• Stay Hydrated: Drink adequate water throughout the day. Dehydration can lead to water retention as the body tries to compensate for the lack of incoming water. Aim for around 2 liters of water per day.
• Exercise: Physical activity stimulates blood flow and improves circulation, reducing fluid buildup. It also helps burn through glycogen energy stores, which can reduce water weight. Remember to stay hydrated during and after exercise.
• Supplements: Vitamin B-6 and magnesium supplements may help reduce water retention by supporting the kidneys in flushing out excess fluid and sodium. However, always consult a doctor before taking new supplements.

High sodium and low potassium diet

A diet high in sodium and low in potassium can cause water retention and weight gain. This is because potassium regulates fluid balance in the body. Consuming too much sodium can deplete your potassium levels and cause water retention, which can lead to weight gain.

The recommended daily intake of potassium is 4,700 milligrams. Potassium-rich foods include fruits, vegetables, beans, legumes, and dairy products. Examples of high-potassium foods include bananas, oranges, apricots, grapefruit, prunes, broccoli, potatoes, squash, tomatoes, nuts, beans, milk, and yogurt.

To avoid water retention and promote a healthy fluid balance, it is important to maintain a proper potassium-sodium ratio of 4:1. This can be achieved by increasing your intake of potassium-rich foods and reducing your consumption of sodium-rich foods, such as processed and packaged snacks, meats, and dairy products.

Additionally, when following a keto diet, it is important to be mindful of your vegetable intake. While vegetables are a good source of potassium, consuming too many vegetables too quickly can cause water retention and constipation as your body adjusts to the increased fiber intake. It is recommended to increase your vegetable intake slowly and ensure a balanced intake of soluble and insoluble fiber to support healthy digestion and prevent water retention.

High carbohydrate intake

Carbohydrates are converted to glucose in the bloodstream, providing fuel for metabolic functions and feeding the brain. However, a high-carbohydrate diet can lead to water retention, causing weight gain. This is because the body stores several grams of water with each gram of glycogen from carbohydrates.

How Carbohydrates Cause Water Retention

When we eat carbohydrates, the energy we don't use immediately is stored as glycogen molecules. Each gram of glycogen is stored with 3 grams of water attached. So, when we eat a high-carb diet, our bodies store extra water, leading to water weight gain.

The Role of Insulin and Blood Sugar

Sugary carbohydrates cause an insulin spike, followed by a drop in blood sugar. This can lead to increased hunger and overeating. Additionally, when carbohydrates are paired with salty foods, water retention is further exacerbated.

Reducing Carbohydrate Intake to Manage Water Retention

Reducing carbohydrate intake is an effective way to manage water weight. The recommended daily carbohydrate intake for adults is at least 130 grams, but the average American diet often exceeds this amount.

By replacing some daily sources of carbohydrates with high-protein foods such as lean meats, eggs, and soy products, individuals can reduce water weight.

Complex Carbohydrates as an Alternative

While carbohydrates are necessary for energy, opting for complex carbohydrates found in whole grains like barley, brown rice, quinoa, oatmeal, and whole wheat breads and pastas can help minimise water weight gain. These complex carbohydrates are less likely to cause spikes in insulin and blood sugar levels, reducing the risk of water retention.

Other Strategies to Manage Water Weight

In addition to reducing carbohydrate intake, staying hydrated, exercising, and consuming natural diuretics like citrus juices can help flush out excess water weight. Maintaining a healthy diet and staying active are key to preventing water retention and promoting overall well-being.

Frequently asked questions