Keto Diet: Salt-Free Or Salt-Reduced?

The keto diet is a popular weight loss plan that involves eating a high-fat, very low-carb diet. On the surface, it may seem counterintuitive that a diet that cuts out processed foods, which are often high in salt, would require extra salt. However, the keto diet is different from other diets in that it shifts the body from burning carbohydrates for fuel to burning fat and ketones. This shift can result in a loss of stored electrolytes, including sodium, which is an essential mineral that helps regulate water retention and nerve cell communication.

When people first start the keto diet, they often experience side effects like fatigue, brain fog, nausea, and dizziness, commonly known as the keto flu. These symptoms are usually the result of dehydration and electrolyte imbalance, which can occur because the keto diet causes more frequent urination, leading to a depletion of the body's water and electrolyte stores.

To avoid the keto flu, it is recommended that people on the keto diet increase their salt intake, either by adding salt to their food or consuming salty foods like bone broth, olives, pickles, and salted nuts. While it may seem contradictory to add more salt to your diet, it is important to remember that sodium is an essential mineral and that the keto diet is unique in the way it affects the body's electrolyte balance.

Why is salt needed on the keto diet?

The keto diet is a low-carb, high-fat diet that can lead to weight loss and other health benefits. However, it can also result in a significant reduction in sodium levels, which is often caused by the elimination of packaged and processed foods that contain high amounts of sodium. As a result, it is important to incorporate extra sodium into the diet to avoid side effects such as "keto flu," tummy problems, and muscle cramps.

Preventing "Keto Flu"

The "keto flu" is a common side effect experienced by individuals starting the keto diet. It includes symptoms such as fatigue, brain fog, nausea, constipation, irritability, and muscle soreness. These symptoms are often caused by dehydration and electrolyte imbalance, as the body transitions from burning carbohydrates to burning fat. Increasing salt intake can help alleviate these symptoms by maintaining proper hydration and electrolyte balance.

Maintaining Electrolyte Balance

Sodium is an essential electrolyte that helps regulate water retention, nerve cell communication, and muscle tissue function. When starting the keto diet, sodium levels can drop, leading to electrolyte imbalances and side effects such as digestive issues, muscle cramps, and even respiratory problems. Consuming adequate salt helps maintain electrolyte balance, ensuring the proper functioning of the body's vital organs.

Replenishing Sodium Loss

The keto diet restricts carbohydrates, which are typically stored with water in the body. As the body burns through glycogen stores, it expels water, leading to rapid weight loss, especially in the initial stages of the diet. This fluid loss also depletes sodium levels, as insulin levels drop and the kidneys excrete more sodium and water. Increasing salt intake helps replenish sodium levels and prevent symptoms of keto flu.

Supporting Overall Health

In addition to preventing keto flu and maintaining electrolyte balance, adequate salt intake on the keto diet has other health benefits. Sodium plays a crucial role in nerve cell communication and muscle tissue function. It also works together with potassium to support hydration and regulate blood pressure.

Tips for Increasing Salt Intake on Keto:

• Drink bone broth or add salt to water.
• Add salt to meal preparations and when cooking at home.
• Consume pickled foods, such as olives, pickles, and sauerkraut.
• Choose standard sauces and seasonings instead of low-sodium options.
• Use healthy types of salt, such as Himalayan pink salt, iodized salt, kosher salt, or dulse salt.

In conclusion, while the keto diet can be effective for weight loss and improving certain health conditions, it is important to be mindful of sodium levels. Increasing salt intake can help prevent side effects, maintain proper bodily functions, and support overall health during the keto journey.

How to consume sodium properly

While it is generally recommended that people reduce their sodium intake, the keto diet is an exception. When your body enters ketosis, it increases the amount of sodium in your metabolism, so you need to consume more salt. This is because the keto diet eliminates many packaged products with a high sodium content, so sodium levels drop. This can lead to "keto flu", which involves symptoms such as lethargy, irritability, and constipation.

• Drink one or more cups of salty bone broth every day.
• Add 1-2 teaspoons of salt to your daily meal preparations.
• Eat pickled foods such as olives, pickles, and sauerkraut.
• Choose standard, not "low-sodium", sauces and seasonings for cooking.
• Drink water with a couple of shakes of salt added a few times a day. Adding lemon or lime juice can boost hydration.
• Eat salted nuts.
• Use salted butter.
• Eat bacon, a staple of ketogenic breakfasts that contains high levels of sodium.
• Take a SaltStick Cap supplement.
• Use Himalayan Pink Salt, which contains potassium, magnesium, and calcium.
• Use iodized salt, which helps with thyroid health.
• Use kosher salt, which has a larger flake size and a more intense flavour.
• Use dulse or dulse salt, which is a type of seaweed that is a great source of sodium, calcium, potassium, and iron.

The effects of electrolyte imbalances

The keto diet is a high-fat, very low-carb diet that can lead to a number of uncomfortable side effects, often referred to as the "keto flu". These side effects include fatigue, brain fog, nausea, constipation, irritability, difficulty sleeping, sugar cravings, and muscle soreness. One of the main reasons people experience these symptoms is due to dehydration and electrolyte imbalances.

Electrolyte imbalances can have a range of negative effects on the body. Electrolytes are essential minerals that control important physiologic functions of the body. They are present in the blood, bodily fluids, and urine, and are ingested through food, drinks, and supplements. Electrolytes must be evenly balanced for the body to function properly.

The six essential electrolytes that the human body needs are:

• Sodium
• Potassium
• Chloride
• Phosphate
• Magnesium
• Calcium
• Respiratory problems
• Headaches
• Nausea
• Fatigue
• Arrhythmia or irregular heartbeat
• Muscle weakness or spasms
• Numbness or tingling
• Slow or irregular heart rate
• Difficulty breathing
• Low or high blood pressure
• Coma
• Seizures
• Cardiac arrest

In extreme cases, extremely low levels of sodium can induce comas, seizures, and even death (a condition called hyponatremia).

To prevent and treat electrolyte imbalances, it is important to maintain proper hydration by drinking enough water, especially during physical activity or in hot weather. Consuming electrolyte-rich foods and drinks, such as bone broth, salted nuts, coconut water, and electrolyte or sports drinks, can also help maintain electrolyte balance.

How to prevent keto flu

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. Symptoms can include fatigue, restlessness, brain fog, impaired coordination, muscle soreness, and stomach pain. The good news is that the keto flu is preventable and temporary. Here are some ways to prevent it:

Replenish electrolytes

Sodium, magnesium, and potassium are the three electrolytes you need to focus on. You can get sodium from salt, bone broth, bouillon cubes, bacon, and salted nuts. For magnesium, try seaweed, seeds, nuts, avocados, and leafy greens. Avocados, spinach, broccoli, mushrooms, leafy greens, zucchini, beef, and pork are good sources of potassium.

Drink plenty of water

The keto diet causes a lot of water loss in the beginning, which can lead to dehydration. Aim for 16 cups of water per day (a gallon) or listen to your body's signals.

Ease into keto gradually

You don't have to start keto cold turkey. Start by cutting out refined sugar for a few days or a week, then cut out starches, progress to a low-carb diet, and finally to a ketogenic diet.

Eat nutrient-dense foods

In addition to macro goals, the keto lifestyle emphasizes eating clean, whole foods to get a wide range of micronutrients.

Eat more fat and calories

Resist the urge to make your diet both low-carb and low-fat, as this will put your body into starvation mode. Eat enough fat to keep you satisfied and to help your body adjust to burning fat for fuel.

Exercise (gently)

Even if you feel tired, don't skip exercise altogether. Try less intense activities, such as yoga or walking, as these use fat as a primary fuel source and can help improve your body's ability to switch between burning fat and sugar.

The role of sodium and electrolytes in the body

The body requires six essential electrolytes: sodium, potassium, chloride, magnesium, calcium, and phosphate. Electrolytes are chemicals that carry a positive or negative electrical charge when dissolved in water. They are essential for maintaining the body's fluid balance, nerve and muscle function, blood pressure regulation, and tissue repair.

Sodium, an osmotically active cation, is one of the most crucial electrolytes in the extracellular fluid. It maintains the fluid volume outside cells and regulates cell membrane potential. It works closely with potassium, which enters cells as sodium exits, and vice versa. This exchange occurs through active transport, facilitated by the sodium-potassium adenosine triphosphatase pump.

Sodium and other electrolytes play a vital role in osmosis, the process by which water moves through a cell membrane to balance electrolyte concentrations. This ensures cells have the right amount of water and prevents them from bursting or shriveling due to dehydration. Additionally, sodium is essential for nerve cell communication and muscle tissue function.

A balanced intake of electrolytes is crucial for overall health. Electrolyte imbalances can lead to mild symptoms such as muscle weakness and cramping or more severe complications like cardiac arrhythmias and seizures. Dehydration, caused by vomiting, diarrhea, or excessive sweating, is a common cause of electrolyte imbalances. Therefore, it is important to replenish fluids and electrolytes, especially during illness or strenuous activity.

Frequently asked questions