Keto Diet: Reducing Water Weight Retention

The keto diet is a popular choice for people looking to lose weight. However, it's important to understand that much of the initial weight loss is due to water weight loss. When entering ketosis, the body starts burning excess carbs, which leads to a depletion of glycogen stores. Glycogen is bound to water, so when it's burned, the water is flushed out as well, resulting in dramatic initial weight loss. While this can be motivating, it's important to remember that weight loss will eventually slow down as the body adjusts to burning fat instead of glycogen. To support the body during this transition, it's crucial to stay hydrated and ensure adequate electrolyte intake, especially sodium, potassium, and magnesium.

Increase potassium consumption

Potassium is an important electrolyte that helps regulate fluid balance in the body. It works with sodium to increase excretion and urine production, which can help prevent water retention and fluid build-up. This is especially important on a keto diet, which can deplete the body of potassium and other electrolytes, especially when you first begin.

Eat More Potassium-Rich Foods

Fruits and vegetables are excellent sources of potassium. Avocados, in particular, are a great option while on a ketogenic diet. They are high in healthy fats, dietary fibre, and essential vitamins and minerals, in addition to being one of the best sources of potassium. Other potassium-rich foods include Brussels sprouts, mushrooms, zucchini, spinach, and leafy greens.

Take Potassium Supplements

If you are unable to get enough potassium from your diet, you can consider taking potassium supplements. Potassium gluconate, citrate, and chloride are some common types of potassium capsules available in the market. Alternatively, you can opt for potassium drink powders or electrolyte supplements that include a blend of potassium and other electrolytes.

Consume Exogenous Ketones

Exogenous ketones are ketones that are made outside of the body and can be added to your diet. They help your body transition to and maintain a state of ketosis. Many exogenous ketone supplements bind ketones to a salt, such as sodium, calcium, magnesium, or potassium. This can be a convenient way to boost your potassium intake while also supporting your keto diet.

Monitor Your Potassium Levels

It is important to monitor your potassium levels, especially when starting a keto diet. Low potassium levels can lead to symptoms such as headaches, weakness, fatigue, irritability, muscle cramping, and spasms. On the other hand, excessively high potassium levels can also be dangerous, particularly for individuals with weak kidney function or chronic kidney disease.

Manage salt intake

Managing your salt intake is crucial when trying to get rid of water weight while on a keto diet. Sodium is one of the most common electrolytes in the human body, and it plays a significant role in maintaining hydration levels. While consuming high levels of salt may increase fluid retention, leading to water weight gain, this depends on various factors, including your current daily sodium intake and underlying health conditions.

When adopting a keto diet, it is important to understand the value of increasing salt intake. As your body transitions from burning sugar to burning fat, it increases sodium levels in the metabolism, necessitating more salt in your diet. However, since keto eliminates many packaged products with high sodium content, sodium intake is often reduced, which can lead to unpleasant side effects.

To avoid these side effects and maintain optimal sodium levels, most ketogenic diet specialists recommend consuming two to four grams of sodium (2000-4000 mg) per day. This is significantly higher than the minimum daily sodium concentration (RDA) of 2300 mg for regular diets.

You can increase your salt intake by manually salting your food or using products like salted butter or bullion. Many keto adherents use Himalayan salt, known for its high mineral content, including potassium, magnesium, and calcium. Additionally, bacon, a common staple in ketogenic breakfasts, also contains high levels of sodium.

It is worth noting that sodium and potassium work together, and a deficiency in one can impact the other. Therefore, ensuring adequate potassium intake is crucial as well.

By balancing your electrolytes and staying hydrated, you can easily alleviate many of the problems experienced when starting a ketogenic diet.

Take a magnesium supplement

Taking a magnesium supplement can help reduce water weight as it is an important electrolyte and mineral that plays a role in managing hydration and fluid retention levels in the body. It has over 300 roles in the human body, including regulating blood sugar and insulin levels.

Magnesium is also known to ease symptoms of premenstrual syndrome (PMS) like water retention. Studies have shown that taking higher amounts of magnesium can help control insulin and glucose blood levels, as well as reduce bloating and water retention.

Magnesium-rich foods are also recommended, including dark green leafy vegetables, nuts, seeds, and whole grains. These foods are not only healthy but can also contribute to healthy weight loss.

However, it is important to note that taking magnesium supplements alone may not be effective for weight loss. A well-rounded approach to weight loss includes restricting calories, eating a healthy and colourful diet, and exercising regularly.

Additionally, it is always a good idea to consult with a healthcare professional before starting any new supplement to ensure it is safe and appropriate for your individual needs.

Avoid hidden carbs

Hidden carbs can be found in a variety of foods, and it is important to be aware of them when trying to get into ketosis. Here are some tips to help you avoid hidden carbs:

• Read the labels: Always check the labels of packaged or processed foods, including vitamins and supplements. Look out for hidden carbs or sugars in the ingredients list.
• Avoid certain foods: Stay away from gravy, sauces, condiments, and dressings unless you know they are keto-friendly. These often contain flour or sugar, which are major sources of carbs.
• Be mindful of sugar-free and low-fat foods: Foods labelled as "sugar-free" or "low-fat" often replace fat with sugar or other sweeteners, increasing the carb count. Opt for full-fat versions and watch your portion sizes instead.
• Beware of hidden carbs in healthy options: Even "healthy" options like sugar-free foods, protein bars, and supplements can contain hidden carbs. Always check the labels and be mindful of your portion sizes.
• Check the carb content of proteins and dairy: Some proteins and dairy products can have surprisingly high carb content. For example, liver, eggs, shellfish, and dairy products like yogurt and milk all contain carbs. Choose full-fat or plain options where possible, as lowering the fat content can increase the carb content.
• Watch out for starchy vegetables: Not all vegetables are created equal when it comes to carbs. Root vegetables like beets, sweet potatoes, and carrots can have a significant amount of carbs. Corn is another vegetable that is high in carbs.
• Seasonings and spices: Even small amounts of seasonings and spices can add up to your daily carb count. Be sure to count them towards your daily total. Examples include garlic powder, onion powder, chili powder, cumin, and dried/ground herbs like tarragon, mint, and basil.
• Natural vs ultra-processed: When it comes to nut butters, for example, natural options that contain little more than nuts and salt will have fewer carbs than ultra-processed versions, which often contain added sugar and other ingredients.

Remember, even small amounts of hidden carbs can add up and potentially take you out of ketosis. It's important to be vigilant about reading labels, understanding the carb content of various foods, and making adjustments to your diet as needed.

Try an herbal diuretic

While on a keto diet, you may experience water retention, which can cause weight gain. Diuretics can help release fluid from your body, and there are several herbal diuretics that can help you lose weight related to water retention.

• Stinging nettle root is a natural diuretic that has been shown to have benefits in test-tube and animal studies.
• Dandelion is a herb used in alternative medicine to help treat water retention. It signals the kidneys to expel more urine, along with additional salt or sodium. A 2009 study showed that taking dandelion supplements may increase the frequency of urination over a 5-hour period.
• Parsley is considered a natural diuretic and can be added to your diet by sprinkling it over salads, rice, sauces, soups, or smoothies.
• Hawthorn and juniper are berries that are advertised as diuretics but should be incorporated into your diet via a meal and not in a pill or liquid concentrated form.
• Ginger is another herb that may help with water retention.

It is important to note that there is limited scientific evidence to prove that these herbs have diuretic effects, so you may not find them effective. Additionally, some herbs could interact with medications, so it is important to consult a healthcare professional before consuming them.

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