Keto And Water Retention: What's The Link?

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. While the keto diet can be an effective way to lose weight, some people experience bloating and water retention at the beginning of their keto journey. This is because, when you restrict carbs on keto, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. After your glycogen stores are depleted, you shift to burning fat. This shift, during which you burn through your glycogen stores and switch to using ketones, usually takes less than a week. However, for some people, it may take longer.

High salt intake

The keto diet promotes a healthy lifestyle by eliminating processed foods, pre-packaged foods, and sugar from the diet. However, this also means that sodium intake is reduced. Sodium is an essential nutrient, especially when the body undergoes the changes involved with ketosis.

When the body enters ketosis, it experiences more frequent urination, which means that the body's stores of water and electrolytes get depleted more easily. This fluid loss occurs because the storage of sugar, or glycogen, requires three water molecules for every molecule of glycogen. As the body starts to burn through its glycogen stores, a lot of these water molecules are expelled as well. This can lead to severe dehydration if water and electrolyte intake is not increased proportionately.

Sodium is one of the six essential electrolytes we need in our diet. Electrolytes are chemicals that facilitate nerve and muscle function, regulate blood pressure, balance the amount of water in the body, stabilize the pH (base/acid) level of the body, and help rebuild damaged tissues. Sodium and potassium, in particular, are two electrolytes that help our bodies stay hydrated.

Low levels of sodium can induce "keto flu", which includes symptoms such as lethargy, irritability, and fatigue. It can also lead to tummy problems such as constipation and diarrhea, and increase the risk of muscle cramps.

To increase your sodium intake, you can:

• Drink 1 or more cups of salty bone broth every day
• Add 1-2 teaspoons of salt in daily meal preparations
• Eat pickled foods such as olives, pickles, and sauerkraut
• Choose standard (not "low-sodium") sauces and seasonings for cooking
• Shake some salt into a glass of water a couple of times a day

It is important to note that while a modest increase in salt intake is generally safe on a keto diet, it may not be suitable for people taking medication for high blood pressure.

Low potassium levels

The recommended daily intake of potassium is around 4,700 milligrams, and it is best to get this from food rather than supplements. This is because supplements typically contain no more than 99 milligrams of potassium per serving, and they have been linked to side effects such as gastrointestinal discomfort and, in extreme cases, hypokalemia, which can affect the kidneys.

Some potassium-rich foods that are suitable for a keto diet include avocados, Brussels sprouts, mushrooms, squash, pumpkin seeds, leafy greens, fatty fish, pork chops, and clams. These foods can be prepared in various ways to keep meal plans interesting and tasty.

If you are experiencing symptoms of low potassium, it is important to speak to a healthcare professional before taking any supplements, as they may recommend increasing your dietary intake of potassium-rich foods first.

Tips for Managing Low Potassium Levels on Keto:

• Increase your vegetable intake slowly: If a sharp increase in vegetable consumption causes bloating or constipation, reduce the amount and slowly increase it over time. Aim for seven to ten cups of vegetables daily to ensure an adequate supply of potassium.
• Choose potassium-rich foods: Avocados, Brussels sprouts, mushrooms, squash, and leafy greens are all keto-friendly options that are high in potassium and low in sodium.
• Take a potassium supplement or electrolyte powder: If needed, and after consulting a doctor, consider taking a supplement or adding an electrolyte powder high in potassium to your diet. Ensure it has no fillers, added sugars, or unnecessary ingredients.
• Be mindful of sodium intake: Consuming too much sodium can deplete potassium levels. Increase your vegetable intake and limit sodium-rich foods to help balance your potassium-sodium ratio.
• Try herbal diuretics: Natural diuretics, such as stinging nettle root, can help release fluid from the body and reduce water retention.

Remember, it is always best to consult a healthcare professional or dietitian before making significant dietary changes or taking supplements. They can provide personalized advice and help you determine the right potassium intake for your needs.

Excess dietary fibre

There are two types of fibre: soluble and insoluble. Both types retain fluid. If your body does not have enough microbes to digest fibre efficiently, it can lead to constipation, and this can result in a few extra pounds.

A study on rats found that a diet high in fibre reduced food intake and body weight. However, the efficacy of dietary fibres varies with their amount and composition.

To avoid water retention, it is recommended to increase your fibre intake slowly and ensure an adequate supply of potassium. Potassium helps to push excess fluid out of the body and improve fluid retention.

Some high-potassium, low-sodium vegetables include kale, broccoli, cabbage, spinach, avocados, peppers, lettuce, sprouts, and celery.

Dehydration

The keto diet is a popular way to lose weight and improve overall health. However, dehydration is a common issue that many people experience when following this diet, especially when they are starting out. This is due to the nature of the high-fat and low-carb diet, which can cause an electrolyte imbalance in the body, leading to dehydration and other unpleasant symptoms.

When on the keto diet, the body produces ketones to burn fat for energy instead of glucose. This process leads to the loss of water and electrolytes, which can result in dehydration. Carbohydrates are what help the body retain water and sodium, so eliminating them from your diet can cause you to sweat and lose necessary electrolytes such as sodium, magnesium, potassium, and calcium.

Signs of dehydration on the keto diet

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps and spasms
• Feeling confused or having brain fog

Preventing and combating dehydration on the keto diet

• Start your day with water: Drink a glass of plain water when you wake up, and try to drink around eight glasses of water throughout the day.
• Keep water nearby: It's easier to remember to drink water if you keep a full glass near you.
• Buy a tracking cup or download an app: To visually see how much you drink in a day, you can purchase a daily water tracking bottle or download a water tracking app.
• Keep hydrated with other liquids: While water should be your main source, you can also stay hydrated with low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods: Foods such as leafy vegetables have a high water content that can keep you hydrated, while nuts and seeds are high in electrolytes. Low-carb foods such as avocados, cucumbers, and celery also contain a lot of water.
• Eat water-rich whole foods: For restoring hydration, water-rich whole foods are the best of both worlds. Not only do they provide fluids with their natural water content, but many of them are high in the minerals that help your body retain fluid.
• Try infused water for extra flavor: Jazz up plain water by letting cold purified water steep with refreshing fruits, herbs, or even vegetables.
• Try a cup of tea or coffee: When you're feeling "meh" about glass after glass of water, try a cup of hot or iced tea or coffee (without added sweeteners).
• Drink low-carb non-dairy milk: Unsweetened almond milk, coconut milk, flax milk, and cashew milk are just a few of the good low-carb choices available.
• Take an electrolyte supplement: If you want to know exactly how much of each mineral you're putting in your body, you may prefer an electrolyte supplement.
• Try a warming cup of broth: Chicken, vegetable, beef, and bone broths all contain high amounts of sodium, which can help your body hang on to its fluid stores.

Vitamin B1 deficiency

Water retention is a common issue when starting a ketogenic diet as your body adjusts to the new food intake. One of the most common nutrient deficiencies that can cause fluid retention, or edema, in your ankles is a vitamin B1 deficiency.

Vitamin B1, also known as thiamine, is a crucial vitamin that plays a vital role in metabolic reactions that transform food into energy. It is particularly involved in converting carbohydrates to glucose, the body's primary fuel source. A thiamine deficiency can have severe health implications due to its essential role in the body. Scientific research indicates that inadequate thiamine intake could lead to nerve damage and even heart failure, as the vitamin is essential for neural transmission and muscle function.

Thiamine deficiencies are more common than most people think and can significantly impact overall health. The following are some symptoms of a thiamine deficiency:

• Fatigue and weakness
• Reduced appetite
• Confusion and memory problems
• Numbness or a tingling sensation in the hands and feet (peripheral neuropathy)
• Blurred vision

The keto diet is a low-carbohydrate, high-fat, and high-protein plan that forces the body into ketosis, a metabolic process where the body burns fat for energy instead of glucose. While the keto diet is excellent for weight loss, it can also lead to vitamin deficiencies. The keto diet's specific requirements can result in vitamin and mineral deficiencies as essential nutrients are withheld. One of the most common vitamin deficiencies on a keto diet is thiamin (vitamin B1). Since fatty foods contain little thiamin, this can be a problem for those on a keto diet.

• Consume nutritional yeast: Nutritional yeast is an excellent source of vitamin B1 and can be easily added to steamed vegetables or smoothies.
• Increase vegetable intake slowly: Consuming seven to ten cups of vegetables daily gives an adequate supply of potassium, which helps with the potassium-sodium ratio and pushes excess fluid out of the body.
• Avoid hidden carbs: Read the labels of packaged or processed foods to ensure there are no hidden carbs or sugars.
• Try an herbal diuretic: Diuretics help release fluid from the body, and there are several natural diuretics that can be helpful, such as stinging nettle root.

Frequently asked questions