Salt Intake On Keto: How Much Is Too Much?

Salt is a controversial topic in the health world. While it is generally recommended that adults consume less than 5g of salt per day, people on keto or low-carb diets may need to consume more. This is because the keto diet involves changing the body's fuel source from glycogen (sugar) to ketones (fat), and this transition leads to water loss and a subsequent loss of electrolytes. As a result, keto dieters may need to increase their salt intake to make up for the amount lost. It is recommended that keto and low-carb dieters aim for 1.5-2 teaspoons of salt daily from high-quality sources such as Pink Himalayan salt and sea salt, which also contain magnesium and potassium. However, it is important to note that excessive salt intake can lead to negative side effects, and it is always advisable to consult a doctor before making any significant dietary changes.

The keto flu and how to avoid it

The keto flu is a set of flu-like symptoms that can occur when transitioning to a keto diet. It is not actually the flu, and it is not contagious, but it gets its name because the symptoms are similar to the flu. The keto flu is caused by the body's response to carbohydrate restriction.

Symptoms of keto flu

• Fatigue or tiredness
• Restlessness or irritability
• Brain fog, poor concentration, or confusion
• Impaired coordination
• Muscle soreness, cramps, spasms, or weakness
• Stomach pain, bloating, constipation or diarrhea

How to avoid keto flu

• Replenish electrolytes: Sodium, Magnesium, and Potassium
• Drink plenty of water
• Ease into keto gradually: Start by cutting refined sugar, then starches, then progress to a low-carb diet, and finally to a ketogenic diet
• Eat nutrient-dense foods: Include plenty of low-carb veggies
• Eat more fat and calories: Ensure you are eating enough, and resist the urge to make your diet both low-carb and low-fat
• Exercise gently: Try less intense activities, such as yoga or walking
• Get enough sleep: Lack of sleep can increase cortisol levels, which can amplify keto flu symptoms

How to get more sodium

• Salt: Add 1-2 teaspoons of salt to daily meal preparations
• Bone broth: Drink 1 or more cups of salty bone broth every day
• Pickled foods: Eat olives, pickles, and sauerkraut
• Salty keto foods: Eat salted nuts, bacon, or salted butter
• Salted water: Shake some salt into a glass of water a couple of times a day

How to consume sodium properly

Salt is essential for our body to function properly. Sodium, a pure mineral, is an important electrolyte that helps our body maintain water retention and balance in and around our cells. It also plays a role in nerve cell communication and the functioning of muscle tissues.

When following a keto diet, it is important to increase your salt intake as the transition to ketones causes a loss of water and electrolytes. Here are some tips to consume sodium properly:

• Drink one or more cups of salty bone broth every day. Bone broth is also a great source of protein and other important nutrients.
• Add 1-2 teaspoons of salt to your daily meal preparations or at the table.
• Eat pickled foods such as olives, pickles, and sauerkraut. These foods are not only tasty but also help increase your sodium intake.
• Choose standard sauces and seasonings for cooking instead of "low-sodium" options.
• Shake some salt into a glass of water a couple of times a day. Adding lemon or lime juice can also help boost hydration.
• Consume foods rich in electrolytes, such as fortified dairy products, plant milks, dark leafy greens, and nuts.
• Use healthier types of salt such as Pink Himalayan Salt, which contains additional minerals like calcium, potassium, and magnesium.
• Be mindful of your physical activity levels and adjust your sodium intake accordingly. Aim for around 3,000-5,000mg of sodium per day, depending on your activity level.
• Consider supplementing with an exogenous ketone base to add both sodium and potassium to your diet.
• Track your food intake and physical feelings to discover the perfect amount of sodium to fuel your body's needs.

The importance of salt on a keto diet

Salt is a controversial topic in the health world, but one thing is clear: it is essential for the human body to function. Sodium, a mineral found in salt, helps regulate nerve and muscle function, balance water content, stabilise pH levels, and rebuild damaged tissues.

Most health authorities recommend limiting salt intake to around 2,000-2,300 mg of sodium per day. However, people on a keto or low-carb diet may need to consume more salt. This is because the transition to burning fat instead of glycogen (sugar) for fuel causes the body to lose water and electrolytes, and therefore, salt.

Not consuming enough salt can lead to a condition called hyponatremia, which can cause:

• Headaches
• Fatigue
• Nausea
• Constipation
• Irritability
• Difficulty sleeping
• Sugar cravings
• Muscle soreness

How to increase salt intake

• Drink salty bone broth
• Add 1-2 teaspoons of salt to your meals
• Eat pickled foods like olives, pickles, and sauerkraut
• Choose standard sauces and seasonings instead of low-sodium options
• Shake salt into a glass of water

The best types of salt

While regular table salt is fine, there are some healthier options that deliver more minerals:

• Sea salt
• Himalayan pink salt
• Lite salt (a mixture of sodium and potassium)

The role of sodium in the body

Sodium is an essential mineral required by the body to control water retention and balance in and around cells. A certain level of water is required inside and outside our cells for them to function optimally. Sodium and other electrolytes play a crucial role in this process, known as osmosis, which allows cells to maintain a stable inner state for optimal functioning.

Sodium is also important for nerve cell communication and the functioning of muscle tissues. It acts like an electrical current in nerves and muscles, telling them to contract and communicate when needed. Sodium also binds to water to keep the liquid portion of the blood intact, helping blood pass through blood vessels without increasing in size.

The body tightly regulates sodium levels through the kidneys, central nervous system, and adrenal glands. However, sodium levels can drop when transitioning to a keto or low-carb diet due to reduced insulin levels and increased sodium excretion through urination. This can lead to "keto flu" symptoms such as lethargy, irritability, and constipation. To prevent these symptoms, it is recommended to increase sodium intake, especially during the initial transition to a keto diet.

While the World Health Organization (WHO) recommends that healthy adults consume less than 5 grams of salt per day, those on a keto or low-carb diet may need to consume more. Recommendations for sodium intake on a keto diet range from 2,000 to 7,000 mg per day, depending on individual needs and activity levels.

It is important to note that sodium deficiency can have adverse effects, including respiratory problems, heart palpitations, muscle cramps, and in severe cases, hyponatremia, which can lead to seizures or even coma. Therefore, maintaining adequate sodium intake is crucial for overall health and well-being.

The recommended daily sodium intake

For the General Population:

According to major health organizations in the US, the recommended daily sodium intake for adults is around 2,300 mg or less per day. This is equivalent to about 1 teaspoon of salt. The American Heart Association further lowers this recommendation to less than 1,500 mg of sodium per day. However, the World Health Organization (WHO) suggests a higher limit of 5 grams of salt per day, which translates to 2,000 mg of sodium.

For Keto Diet Followers:

For individuals following a keto or low-carb diet, the recommended sodium intake may be higher. This is because keto diets can lead to increased sodium excretion and a higher need for electrolytes. It is recommended that keto dieters aim for 4,000 to 7,000 mg of sodium per day, which is equivalent to about 2 to 3 teaspoons of salt. This higher intake can help alleviate symptoms of the "keto flu," which include fatigue, brain fog, nausea, and muscle soreness.

For Individuals with Medical Conditions:

Bottom Line:

While there is no one-size-fits-all recommendation for sodium intake, it is generally agreed that sodium is an essential mineral necessary for proper bodily functions. The key is to strike a balance and ensure that sodium intake aligns with individual needs and health goals. Consulting with a healthcare professional can help determine the appropriate sodium intake for specific circumstances.

Frequently asked questions