Keto Salts: How Frequently Should You Consume Them?

The keto diet is a very low-carb, high-fat diet that has been shown to aid weight loss. However, it can be difficult to follow consistently, and it often comes with a number of uncomfortable physical side effects, such as fatigue, brain fog, nausea, and dizziness, which are collectively referred to as the keto flu. One way to combat these symptoms is by increasing your salt intake.

When you switch to ketosis, your body loses stored electrolytes, including sodium (salt). Sodium is needed for regulating water retention, nerve cell communication, and the functioning of muscle tissues. Low sodium levels can cause digestive issues, as the muscles in your digestive tract require sodium to function properly.

The recommended daily amount of sodium is 2300 mg for normal diets. However, on a keto diet, experts argue that adherents should seek to consume two to four grams (2000-4000 mg) of sodium per day. This can be achieved by adding extra salt to food, either by salting manually or by incorporating salted butter or bullion. You can also drink bone broth, eat salted nuts, or add salt to a glass of water.

It is important to note that not all salts are created equal. Some healthier choices include Pink Himalayan Salt, which contains calcium, potassium, and magnesium; iodized salt, which is good for thyroid health; and kosher salt, which has a different texture and flavour.

How to consume sodium properly

Sodium is an essential nutrient that helps maintain the delicate chemical and fluid balance in and around your cells, maintain blood pressure, and conduct nerve impulses. While your body can't make sodium, it can usually get all it needs from a normal diet. However, if you're on a low-carb or keto diet, you may need to increase your sodium intake. Here are some tips on how to consume sodium properly:

• Know your daily sodium needs: The recommended daily sodium intake for adults is less than 2,300 mg, which is about 1 teaspoon of salt. However, people on a keto or low-carb diet may need to increase their sodium intake to 4,000 to 7,000 mg to get through the keto-adaptation period.
• Read nutrition labels: Check the Nutrition Facts label on food packages to find the amount of sodium per serving. Look for options with 5% DV or less of sodium per serving, which is considered low.
• Be mindful of sodium sources: Most of the sodium in the average American diet comes from packaged, prepared, and restaurant foods, not the salt shaker. So, be mindful of your sodium intake from these sources.
• Choose the right type of salt: Opt for more natural and less processed salts like Celtic sea salt or Himalayan salt, which contain trace minerals like potassium, calcium, and magnesium.
• Increase sodium intake on keto: If you're on a keto diet, increase your salt intake by adding more salt to your meals, drinking bone broth, or consuming salted keto-friendly foods like sausages, salted nuts, and canned goods.
• Drink enough water: Sodium and water work together to maintain fluid balance in your body. Make sure you're staying properly hydrated, especially if you're increasing your sodium intake.
• Be cautious with health conditions: If you have elevated blood pressure, kidney disease, or congestive heart failure, talk to your doctor before increasing your sodium intake, as it may need to be carefully monitored or restricted.
• Listen to your body: Pay attention to how your body responds to different levels of sodium intake. You may need to experiment with different amounts to find the sweet spot that makes you feel your best.
• Prioritize a healthy diet: While sodium is important, focus on eating a balanced and minimally processed diet rich in whole foods, including fresh vegetables and fruits, lean proteins, and healthy fats.

The effects of electrolyte imbalances

Electrolytes are minerals that control important physiological functions of the body. They are present in your blood, bodily fluids, and urine, and you also ingest them through food, drinks, and supplements.

An electrolyte imbalance occurs when your body's mineral levels are too high or too low, which can negatively affect vital body systems. Severe electrolyte imbalances can cause serious problems such as coma, seizures, and cardiac arrest.

Symptoms of Electrolyte Imbalance

While a mild electrolyte imbalance may not cause any symptoms, more severe imbalances can lead to:

• Dry mouth and thirst
• Confusion or difficulty with cognition
• Muscle weakness or spasms
• Numbness or tingling
• Slow or irregular heart rate
• Difficulty breathing
• Low or high blood pressure

Causes of Electrolyte Imbalance

Electrolyte imbalances can be caused by a loss of bodily fluids, often due to prolonged vomiting, diarrhea, or sweating. Other causes include:

• Fluid loss related to burns
• Certain medications, such as diuretics
• Diseases such as acute or chronic kidney disease, heart problems, lung disorders, etc.

Treatment of Electrolyte Imbalance

Treatment of electrolyte imbalances depends on the type of imbalance and the underlying condition causing it. Some common treatments include:

• Intravenous (IV) fluids: IV fluids, typically containing sodium chloride, can help rehydrate the body and correct electrolyte deficiencies.
• IV medications: These can help restore electrolyte balance quickly and protect against negative effects during treatment.
• Oral medications and supplements: Oral medications and supplements are often used to correct chronic mineral abnormalities, especially in cases of ongoing kidney disease.
• Hemodialysis: This is a type of dialysis that uses a machine to remove waste from the blood and can be used to treat life-threatening electrolyte imbalances.

How does low insulin affect blood sodium levels?

Insulin resistance is a complex condition in which the body does not respond as it should to insulin, a hormone the pancreas makes that's essential for regulating blood sugar levels. Insulin resistance can be temporary or chronic and is treatable in some cases.

When you switch to a ketogenic diet, your body loses stored electrolytes, including sodium (salt). Sodium is needed for regulating water retention, and low sodium levels can cause problems like digestive issues because the muscles in your digestive tract require sodium to function properly.

Low sodium levels can also lead to keto flu, with symptoms like fatigue, brain fog, and dizziness. Keto flu is short-lived and can be prevented by replenishing electrolytes and staying hydrated.

Low sodium intake can also increase insulin resistance. A low-salt diet can increase insulin levels, which may be a compensatory mechanism to help the kidneys retain sodium. Low-salt diets also elevate stress hormones such as noradrenaline, aldosterone, renin, and angiotensin-II, which contribute to vascular stiffening and vascular and systemic insulin resistance.

However, the effects of low sodium intake on insulin resistance are complicated and inconsistent. Some studies have shown that low-salt diets do not affect blood adrenaline levels. The sensitivity to salt intake varies among individuals, and the response to salt varies greatly between individuals.

In summary, while low sodium levels can cause keto flu and digestive issues, the effects of low sodium intake on insulin resistance are mixed.

What happens to your body when you enter ketosis?

When your body enters ketosis, it uses fat as its main fuel source instead of blood sugar (glucose). This metabolic state is induced by a very low-carbohydrate diet, which causes your body to burn fat for energy instead of carbohydrates. Here are some of the things that happen to your body when you enter ketosis:

Ketone Production

During ketosis, your body breaks down fat and produces a compound called ketones, which become your brain and body's main source of energy. The ketones, or ketone bodies, are produced by your liver, which ramps up their production when your glucose and insulin levels decrease.

Weight Loss

One of the biggest benefits of ketosis is often weight loss. The process can help curb your appetite, leading to reduced food intake. It can help you lose belly fat while maintaining lean mass.

Health Benefits

Ketosis may provide several health benefits beyond weight loss. It has been linked to improved management of Type 2 diabetes, a reduced risk of heart disease, and the treatment of neurological conditions such as epilepsy, Alzheimer's disease, autism, and brain cancers.

Keto Flu

As your body transitions to burning fat instead of carbohydrates, you may experience the "keto flu," which includes symptoms such as headache, fatigue, nausea, dizziness, brain fog, decreased energy, and gastrointestinal distress. These symptoms typically start within a few days of beginning the keto diet, peak after one week, and diminish after four weeks.

Appetite Suppression

Many people on a keto diet report decreased hunger. This may be due to changes in hunger hormones and increased protein intake. The ketones themselves may also play a role in reducing appetite.

Increased Focus and Energy

Long-term keto dieters often experience increased focus and energy levels. This is because ketones are an extremely potent fuel source for your brain. Eliminating carbohydrates can also help stabilize blood sugar levels, further enhancing focus and brain function.

Short-Term Fatigue

In the initial stages of a ketosis diet, you may feel more tired and weak than usual due to the switch in fuel sources. This fatigue typically lasts for a few weeks before energy levels increase.

Digestive Issues

Digestive issues such as constipation and diarrhea are common side effects when starting a keto diet. These issues usually subside after the transition period, but it's important to eat a diverse diet with plenty of healthy, low-carb vegetables to maintain proper nutrient intake.

Sleep Disturbances

Many people on a keto diet experience changes in their sleep patterns, such as difficulty falling asleep or nighttime waking. These sleep disturbances typically improve within a few weeks.

Bad Breath

Bad breath, often described as fruity or sweet, is a common side effect of ketosis. This is caused by the presence of ketones, particularly acetone, in your breath and urine.

While ketosis can bring about various positive and negative changes in your body, it's important to note that a keto diet may not be suitable for everyone. Always consult with a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medication.

Why do you need more salt on keto?

When you switch to a ketogenic diet, your body functions differently. You shift from primarily burning carbohydrates (glucose) for fuel to using fat and ketones. This change in metabolism means your body loses stored electrolytes, including sodium (salt). Sodium is an essential mineral that your body can't live without, and it's often depleted on keto.

Sodium's Role in the Body

Sodium is needed to regulate water retention and water balance in and around cells. Low sodium levels can lead to:

• "Keto flu" symptoms like fatigue, brain fog, and dizziness
• Digestive issues such as nausea and constipation, as the muscles in the digestive tract require sodium to function properly
• Heightened risk of muscle cramps due to low electrolyte levels

Sources of Sodium on Keto

Since the keto diet eliminates most packaged products with high sodium content, sodium intake is naturally decreased. On the standard American diet, sodium is abundant, and people typically consume heavily processed table salts. On keto, it's important to replenish sodium levels by:

• Adding more salt to your meals
• Drinking bone broth
• Eating salted nuts, sausages, and some canned goods
• Consuming natural, less processed salts like pink Himalayan salt and Celtic sea salt

It's also important to note that sodium and potassium work in tandem. When your sodium level drops, it directly affects your potassium levels, making you feel even worse. So, in addition to increasing your salt intake, you can also boost your potassium levels by including avocado and leafy greens in your keto diet.

Frequently asked questions