Sodium And Keto: Friend Or Foe?

The keto diet is a popular, restrictive, low-carb, high-fat weight-loss plan. It can be tough to get right and often comes with side effects like the 'keto flu' – flu-like symptoms that can include fatigue, brain fog, nausea, dizziness, and digestive issues. To combat this, some recommend increasing your sodium intake, as the keto diet naturally decreases sodium levels in the body. However, high sodium intake is typically advised against, so is it bad for keto?

Sodium is needed to regulate water retention and balance water in and around cells

Sodium is an essential mineral that our body needs to regulate water retention and balance water in and around cells. When following a ketogenic diet, the body functions differently. The shift from burning carbohydrates for fuel to burning fat can cause an imbalance in electrolytes. Sodium is one of the minerals that gets depleted on keto. It is essential to consume more salt on a keto diet when eating a high-fat diet.

The balance of sodium and water happens in the kidneys, with sensors from various parts of the body providing feedback. The goal is to preserve plasma osmolality (saltiness) between 275-300 mOsm/kg and sodium levels between 135-145 mEq/L. Osmolality refers to how much of one substance is dissolved in another substance, and in humans, sodium is the most important substance contributing to osmolality.

When plasma volume or sodium concentration gets too high, sensors in the heart, blood vessels, and kidneys detect this and set in motion processes that lead to greater excretion of sodium and water through the kidneys. On the other hand, when blood plasma volume or sodium concentration becomes too low, the sensors trigger processes that increase their reabsorption through the kidneys.

Low sodium levels can cause digestive issues as sodium is required for the muscles in the digestive tract to function properly

The keto diet is a high-fat, very low-carb diet that continues to be one of the most popular weight loss plans. It is a restrictive diet that requires a lot of fat to be consumed and very few carbohydrates. This can be a drastic change for the body and can lead to what is known as the "keto flu", which includes symptoms such as fatigue, brain fog, nausea, dizziness, and digestive issues.

It is important to note that sodium consumption is naturally decreased on a keto diet as it excludes most processed foods that are high in sodium. Therefore, it is recommended to increase salt consumption on a keto diet to prevent these digestive issues. However, it is always best to consult with a healthcare professional before making any significant dietary changes.

Additionally, the keto diet may also harm the gut microbiome and lead to digestive issues like constipation. The diet is often low in fiber, which is essential for maintaining bowel regularity. Insufficient fiber intake can increase the risk of constipation and other digestive disorders. Therefore, it is important to include high-fiber, keto-friendly foods in the diet, such as non-starchy vegetables, avocados, and nuts.

Low sodium levels can lead to keto flu, which includes symptoms such as fatigue, brain fog, and dizziness

The keto diet is a high-fat, very low-carb diet that is restrictive and tough to get right. It can lead to dehydration and a loss of electrolytes, including sodium. Sodium is an essential mineral that regulates water retention and balance in and around cells. It is also important for nerve cell communication and the functioning of muscle tissues.

Low sodium levels can lead to the keto flu, which includes symptoms such as fatigue, brain fog, and dizziness. The keto flu is a combination of flu-like symptoms that occur shortly after starting the keto diet. It is not experienced by everyone, but it can include symptoms such as headache, nausea, dizziness, brain fog, decreased energy, and changes in heartbeat. These symptoms typically start within the first few days of the diet, peak after one week, and then diminish after four weeks.

Low sodium levels can also cause digestive issues, as the muscles in the digestive tract require sodium to function properly. Some people may experience nausea, constipation, and other digestive issues when their sodium levels are low.

To avoid the keto flu, it is recommended to increase your sodium intake, stay hydrated, and balance your electrolytes. This can be done by salting your food, drinking bone broth, and eating salted nuts.

Sodium and potassium work together, so a drop in sodium levels will directly affect potassium levels

Sodium and potassium are the two main electrolytes in the body and they work together to maintain nerve signalling, muscle contraction, and blood pressure. When the level of sodium drops, it directly affects potassium levels, which can make you feel even worse. This is because the two ions work in tandem, so a drop in one will affect the other.

On a keto diet, the body shifts from burning carbohydrates for fuel to using fat and ketones. This transition can cause an electrolyte imbalance, as the body reduces the amount of sodium it stores. This is significant because sodium is needed to regulate water retention and balance water in and around cells. Without enough sodium, you may experience complications like restlessness, brain fog, fatigue, muscle cramps, and digestive issues.

The keto diet naturally decreases sodium consumption because it excludes most processed foods, which are usually high in sodium. As a result, sodium levels often drop, which can lead to the "keto flu" and other unpleasant side effects.

To avoid these issues, it is recommended to increase salt intake on a keto diet. This can be done by simply adding more salt to your meals, drinking bone broth, or consuming salted nuts. It is also important to include potassium-rich foods in your diet, such as leafy greens, avocado, and other natural sources of potassium.

By balancing sodium and potassium levels, you can help alleviate the negative side effects associated with the keto diet and maintain overall health.

Low sodium levels can lead to muscle cramps

When following a ketogenic diet, the body functions differently. The shift from burning carbohydrates to burning fat for fuel can cause an electrolyte imbalance, which can lead to a decrease in sodium levels. Sodium is an essential mineral that helps regulate water retention and balance water in and around cells. Low sodium levels can cause various unpleasant symptoms, including "keto flu", digestive issues, and muscle cramps.

Low sodium levels can lead to "keto flu", which includes symptoms such as fatigue, brain fog, dizziness, and nausea. This is often experienced within the first three to five days of starting a keto diet. Staying hydrated and maintaining electrolyte balance can help minimize the duration and severity of keto flu.

Low sodium levels can also cause digestive issues since sodium is necessary for proper muscle function in the digestive tract. Some people may experience constipation, nausea, and other tummy troubles when sodium levels are low.

Additionally, low sodium levels can increase the risk of muscle cramps. Muscle cramps are sudden and painful muscle contractions that can occur during exercise or at any time, such as calf cramps in the middle of the night. Low sodium levels, especially in combination with dehydration, can disrupt the body's ability to send signals to the muscles, leading to cramping.

To prevent muscle cramps and other issues associated with low sodium levels, it is important to increase sodium intake on a keto diet. This can be done by adding more salt to meals, drinking bone broth, or consuming salted nuts. Maintaining proper sodium levels is crucial for overall health and well-being, especially when following a ketogenic diet.

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