Salt Intake On Keto: How Much Is Too Much?

The ketogenic diet is a high-fat, very low-carb approach to eating that has become one of the most popular weight-loss plans. However, it can be easy to make mistakes, especially for beginners. One of the trickier aspects of the keto diet is understanding the importance of increasing salt intake. This is because keto eliminates many packaged products with a high sodium content, so sodium levels often drop, which can cause unpleasant side effects.

Most keto diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) a day. This is higher than the minimum daily sodium concentration (RDA) for regular diets, which is 2300 mg.

The keto diet and sodium levels

The keto diet is a popular, restrictive, high-fat, low-carb approach to weight loss. It involves reducing your carbohydrate intake to 50g or less per day, which is a significant change for most people.

When you reduce your carb intake, your insulin levels drop. Insulin is responsible for telling your fat cells to store fat and your kidneys to retain sodium. With less insulin, your body will start to release excess water, which is why people on keto diets experience weight loss, reduced bloating, and less water retention.

However, along with the water, your body will also lose essential minerals such as potassium, magnesium, and sodium. Sodium is an important mineral that helps control water retention and water balance in and around cells. A deficiency can lead to restlessness, brain fog, fatigue, muscle cramps, and tummy problems.

Most experts recommend consuming between 2-3 grams of sodium per day while on a keto diet, with some suggesting up to 4-5 grams. This is higher than the minimum daily recommended intake of sodium for a regular diet, which is 2300mg.

You can increase your sodium intake by salting your food to taste, adding salt to your drinking water, or sipping on bone broth. You can also eat more salty keto-friendly foods like bacon, salted butter, salted almonds, or olives.

Not getting enough salt on a keto diet can lead to a condition known as "keto flu," which includes symptoms such as lethargy, irritability, nausea, fatigue, and muscle cramps. This is usually due to dehydration and electrolyte imbalance.

Precautions

While increasing your salt intake on a keto diet is generally recommended, it is important to consult with your healthcare provider to determine your individual needs, especially if you have any medical conditions or are taking medications.

How to avoid the keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. Symptoms can include nausea, dizziness, sugar cravings, muscle soreness, and irritability, and they can last from a few days to several weeks. The good news is that there are ways to reduce these flu-like symptoms and help your body adjust to this new way of eating. Here are some tips to avoid the keto flu:

• Ease into the diet: Instead of drastically cutting out carbs all at once, try starting with a typical low-carb diet and gradually transition into a full keto diet. This gives your body time to adjust and may help reduce the severity of keto flu symptoms.
• Stay hydrated: Drinking enough water is crucial, as a keto diet can cause a rapid loss of water stores, leading to dehydration. Aim for at least half your body weight in ounces of water per day, and even more if you're active.
• Replace electrolytes: A keto diet can result in the loss of essential minerals like sodium, potassium, and magnesium. Include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet. Additionally, consider adding a pinch of high-quality salt to your drinking water or taking an electrolyte supplement.
• Get enough rest: Adequate sleep is important for managing keto flu symptoms. If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea to promote relaxation and improve sleep quality.
• Light exercise: While strenuous exercise should be avoided, light activities like yoga or leisurely walking can help relieve muscle pain and tension.
• Consume enough healthy fats: Ensure you're consuming enough healthy fats, as the ketogenic diet relies on fat as the primary fuel source. This will help reduce cravings and keep you feeling satisfied.

Remember, always consult with your healthcare provider before making any significant dietary changes, and they can guide you on how to safely navigate the keto flu.

Salt intake recommendations

Salt is often feared due to its association with high blood pressure and heart disease risk. However, for those on a keto diet, salt intake is especially important.

Most experts recommend consuming between 2-3 grams of sodium per day while on a keto diet, with some suggesting up to 4-5 grams. This is significantly higher than the general recommendation of 2.3 grams of sodium per day, or 1 teaspoon of salt.

When following a keto diet, your insulin levels drop significantly, which leads to increased sodium excretion by the kidneys. This can result in "keto flu" symptoms such as headache, fatigue, nausea, and muscle cramps.

Additionally, a keto diet typically includes whole foods with lower sodium content compared to processed foods. As a result, those on a keto diet may need to actively increase their salt intake to prevent these unpleasant side effects.

Ways to Increase Salt Intake on Keto:

• Drink salty broth or bone broth
• Add 1-2 teaspoons of salt to your food during cooking or at the table
• Eat salty keto foods like olives, pickles, or sauerkraut
• Choose standard sauces and seasonings instead of low-sodium options
• Add a pinch of high-quality salt to your drinking water throughout the day
• Eat bacon, a staple of ketogenic breakfasts, which contains high sodium levels
• Take salt supplements like SaltStick Caps

Types of Salt:

When it comes to salt, not all are created equal. Here are some popular types:

• Table salt (rock salt/halite): Mined from underground deposits, it is heavily processed and lacks additional minerals.
• Sea salt: Coarser and more subtly flavored, it comes from evaporated seawater and may contain traces of iodine.
• Himalayan salt: Harvested from salt caves in the Himalayas, it has a colorful range and contains trace minerals.
• Kosher salt: Used in the koshering process to draw fluids out of meat, it is never iodized.

Precautions:

While increasing salt intake is generally recommended on a keto diet, those with certain medical conditions may need to be cautious. If you have high blood pressure, kidney disease, or congestive heart failure, consult your doctor before increasing your salt intake, especially if you are taking medication.

Additionally, be mindful of your potassium and magnesium intake, as these minerals work together with sodium to maintain proper body function.

Final Thoughts:

When following a keto diet, it is important to actively maintain good levels of salt intake to prevent "keto flu" symptoms. Aim for 2-4 grams of sodium per day, and listen to your body to adjust your intake accordingly. Consult a healthcare professional for personalized advice.

Salt and the keto diet

Salt is an important part of the keto diet. While salt has been vilified in recent decades, with health authorities recommending reduced intake to lower blood pressure and heart disease risk, this advice may not apply to those on a keto diet.

The keto diet is a low-carbohydrate, high-fat diet. Reducing carbohydrates leads to a significant drop in insulin levels. One of insulin's roles is to tell the kidneys to retain sodium, so when insulin levels fall, the kidneys excrete more sodium and water. This leads to weight loss and reduced bloating and water retention, but it can also result in the loss of critical minerals like potassium, magnesium, and sodium.

Low sodium levels can lead to symptoms of "keto flu", including light-headedness, nausea, changes in mental state, fatigue, headaches, and muscle spasms. Therefore, it is important to maintain adequate salt intake when following a keto diet.

Most experts recommend consuming between 2-3 grams of sodium per day while on keto, with some suggesting up to 4-5 grams. This is higher than the general recommendation of 2.3 grams of sodium per day from the 2015-2020 Dietary Guidelines for Americans, or 1.5 grams from the American Heart Association.

However, it is important to note that those with medical conditions such as high blood pressure or kidney disease should consult their doctor before increasing their salt intake.

How to increase salt intake on keto:

• Add a pinch of high-quality salt to drinking water and cooking throughout the day.
• Drink bone broth, which provides quality salt and amino acids.
• Eat salty keto foods like olives, pickles, and sauerkraut.
• Choose standard, rather than low-sodium, sauces and seasonings.
• Add 1-2 teaspoons of salt to daily food preparation.

Salt and health

Salt is essential for our health and well-being. It is composed of sodium and chloride, with sodium being a mineral that must be obtained from our diet as our body cannot produce it. Sodium helps to:

• Maintain the delicate chemical and fluid balance in and around our cells
• Maintain blood pressure
• Conduct nerve impulses

Our kidneys, central nervous system, and adrenal glands tightly regulate sodium levels in our body to ensure they don't get too high or too low.

Low-Carb and Keto Diets

Low-carbohydrate and ketogenic diets, which restrict carbohydrate intake to 100-150g and 50g or less per day, respectively, can lead to a reduction in sodium levels in the body. This is because these diets eliminate processed and packaged foods, which are often high in sodium, and focus on whole foods. Additionally, low-carb diets reduce insulin levels, which tell our kidneys to retain sodium. As a result, our body starts to release excess water, leading to weight loss, reduced bloating, and water retention.

However, this can also result in the loss of critical minerals such as potassium, magnesium, and sodium, which are essential for our overall well-being. Low sodium levels can lead to symptoms such as light-headedness, nausea, changes in mental state, fatigue, headaches, and muscle spasms, commonly known as the "keto flu."

Most experts recommend consuming between 2-3 grams of sodium per day while on a keto diet, with some suggesting up to 4-5 grams. This is higher than the minimum daily recommended intake of 2300 mg for regular diets.

To optimize salt consumption on a keto diet, consider the following:

• Add a pinch of high-quality salt to your drinking water and cooking throughout the day
• Consume bone broth, which provides quality salt and energizing, healing amino acids and minerals
• Salt your food to taste and add 2 grams of sodium as broth or bouillon
• Eat salty keto foods like bacon, salted butter, salted almonds, olives, pickles, and sauerkraut
• Choose standard sauces and seasonings instead of low-sodium options
• Drink electrolyte rehydration drinks to replenish sodium, magnesium, and potassium levels

It is important to consult with a healthcare professional before making any significant dietary changes, especially if you have any underlying health conditions.

Frequently asked questions