Keto Diet: Low Water Weight Explained

The keto diet is a high-fat, low-carb diet that promotes weight loss by changing the body's energy source from glucose to fat. When entering ketosis, the body burns through glycogen (stored carbs) first, which is bound to water at a ratio of 1:3. As a result, the body quickly loses water weight, leading to dramatic initial weight loss. However, this is not fat loss, and the weight loss rate slows down once the body fully enters ketosis and starts burning fat for energy. While keto increases hydration needs, drinking too much water can dilute blood sodium levels and cause keto flu symptoms. Therefore, it is essential to consume enough electrolytes, especially sodium and potassium, and drink water according to thirst rather than a set amount.

Why does keto cause low water weight?

The keto diet is a high-fat, moderate-protein, low-carb diet that promotes healthy weight loss by changing your body's energy source. Instead of getting energy from glucose, your body adapts to burning fat for energy. When your body burns fat, the fat is broken down into ketones, which your body can use as fuel. Ketones are a much better "fuel" for your body than glucose, which is what most people run on.

When you start a keto diet, your body will burn all the glycogen reserves first before using fat. Glycogen is stored in the body as a string of glucose molecules, and one gram of glycogen binds to 2.7-3 grams of water. When you're running on glycogen, your body is holding on to excess water, making it difficult to lose weight. When you restrict carbs on keto, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. After your glycogen stores are depleted, you shift to burning fat.

This shift, during which you burn through your glycogen stores and switch to using ketones, usually takes less than a week. However, for some people, it may take longer. Many people notice dramatic weight loss during this transition period after first starting the keto diet, but most of this is due to changes in water weight.

When you burn through these stored carbs, the water that was bound to them is excreted in your urine or sweat. As such, after starting keto, you may notice that you have to urinate more often and feel much thirstier than normal. You may also notice large weight losses, which are mostly water-weight losses.

The larger you are, the more water weight you're likely to lose after starting keto. Although it's unlikely that much of this initial weight loss is fat loss. Once you enter ketosis, it's much easier to utilize your own stored fat for energy, which is one reason why the keto diet may be advantageous for weight loss.

How to reduce water weight on keto:

• Consume nutritional yeast
• Increase vegetable intake slowly
• Avoid hidden carbs
• Try an herbal diuretic

How does keto affect hydration?

The keto diet can increase hydration needs due to increased fluid and electrolyte loss, specifically sodium, potassium, and magnesium. This can lead to dehydration, which is a potential cause of "keto flu", resulting in symptoms like headaches, cramps, fatigue, and malaise. However, drinking too much water can also be detrimental, as it can dilute blood sodium levels and contribute to hyponatremia, a condition with symptoms like confusion, lethargy, headaches, and cramps. Therefore, proper hydration on keto involves consuming enough electrolytes and drinking to thirst, rather than adhering to specific water intake guidelines.

How Keto Affects Hydration

When following a keto diet, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This shift in energy source results in increased fluid and electrolyte loss. Specifically, the keto diet increases the loss of sodium, potassium, and magnesium through urine. As a result, individuals on a keto diet may need to increase their intake of fluids and electrolytes to maintain proper hydration.

Dehydration and Keto Flu

Dehydration is a common issue on keto and can lead to symptoms such as headaches, cramps, fatigue, and malaise, collectively known as "keto flu." This occurs because the keto diet tends to increase fluid and electrolyte loss, and if not adequately replaced, can result in dehydration. However, it is important to note that over-hydration can also be detrimental. Drinking too much water can dilute blood sodium levels and contribute to hyponatremia, a condition with symptoms like confusion, lethargy, headaches, and cramps.

Proper Hydration on Keto

Proper hydration on a keto diet involves two key components: consuming enough electrolytes and drinking to thirst.

Consuming Enough Electrolytes

It is important to ensure adequate intake of electrolytes, particularly sodium, potassium, and magnesium. These minerals play a crucial role in maintaining fluid balance in the body. Including potassium-rich leafy greens in your diet and being liberal with salt can help maintain electrolyte levels. Additionally, supplements or electrolyte drinks can be beneficial if needed.

Drinking to Thirst

Rather than following specific water intake guidelines, such as the 8x8 rule (eight ounces of water eight times per day), it is generally recommended to drink according to your thirst. Thirst is a reliable indicator of the body's hydration needs, and drinking to thirst helps prevent both dehydration and overhydration.

The keto diet can increase hydration needs, and proper hydration involves consuming enough electrolytes and drinking to thirst. However, it is important to be mindful that over-hydration can also lead to issues, so finding the right balance is crucial for maintaining optimal hydration on a keto diet.

What is the recommended water intake on keto?

The ketogenic diet is a high-fat, low-carb diet that has been linked to several health benefits, including weight loss, improved overall health, and the management of certain diseases and chronic health conditions. However, one of the side effects of following a keto diet is dehydration. This is because carbohydrates help the body retain water and sodium, and on a keto diet, the body excretes more salt and water. As a result, it is recommended to increase water intake when on a keto diet.

There is no hard and fast rule about how much water one should drink on a keto diet, and recommendations vary. The United States National Library of Medicine suggests that the average adult should drink between 91-125 fluid ounces (2.7 to 3.7 liters) of water each day. However, some people argue that we may need more water than this, especially when following a low-carb diet.

A simple rule of thumb is to drink enough water so that your urine is consistently light yellow in color. Drinking to thirst is also a good indicator of adequate hydration, as thirst is a reliable indicator of hydration needs. It is also important to note that other beverages such as tea, coffee, and sparkling water, as well as water-rich foods like cucumbers, also contribute to hydration.

The importance of electrolytes on a keto diet

In addition to increasing water intake, it is crucial to ensure adequate electrolyte intake when following a keto diet. This is because keto dieters tend to have lower electrolyte levels, particularly sodium and potassium, due to increased excretion and reduced consumption of processed foods. Electrolytes are key to maintaining fluid balance in the body, and a deficiency can lead to symptoms such as muscle cramps, headaches, and constipation.

Preventing dehydration on a keto diet

To prevent dehydration on a keto diet, it is recommended to:

• Drink enough water to maintain light yellow urine.
• Consume electrolytes through diet or supplements, such as salt/electrolyte tablets, lite salt, or mineral water.
• Be mindful of hidden sources of water and electrolytes, such as from tea, coffee, and water-rich foods.
• Avoid over-hydration, as this can dilute blood sodium levels and lead to hyponatremia, which has symptoms similar to keto flu.

What are the signs of dehydration on keto?

Signs of Dehydration on Keto

Dehydration is a common issue for people on the keto diet. This is because the keto diet is a low-carb and high-fat diet, which can lead to an imbalance in electrolytes, causing dehydration and other unpleasant symptoms.

• Increased thirst and dry mouth: Dehydration can cause increased thirst and a dry mouth and throat. This is because the keto diet can lead to water loss, which can make you thirsty.
• Muscle cramps and spasms: Dehydration and electrolyte imbalances can cause muscle cramps and spasms. Electrolytes are essential for proper muscle function, and the keto diet can deplete electrolytes.
• Fatigue and weakness: In the initial stages of the keto diet, people may feel more tired and weak than usual. This is because the body is adjusting to using fat instead of carbohydrates for energy.
• Headaches: Dehydration and electrolyte imbalances can also cause headaches. The keto diet may also lead to constipation, which can contribute to headaches.
• Dizziness and lightheadedness: Dehydration can affect blood flow and lead to a decrease in blood volume, which can cause dizziness and lightheadedness.
• Constipation: The keto diet can affect digestion and lead to constipation. Proper hydration is essential for regular bowel movements.
• Increased hunger: Dehydration can affect your body's ability to absorb nutrients, leading to increased hunger.
• Brain fog and confusion: Dehydration can affect cognitive function and lead to brain fog and confusion.

It is important to address dehydration promptly and increase your fluid and electrolyte intake. Some ways to prevent dehydration on the keto diet include drinking plenty of water, consuming electrolyte-rich foods and beverages (such as coconut water, bone broth, or electrolyte supplements), and eating water-rich whole foods (such as celery, cucumbers, and berries).

How can you reduce water weight on keto?

Water weight is fluid retention in the body or constipation. Water retention can make it seem like you're not losing weight, even if you're burning body fat. If you stick to a healthy low-carb diet, you will eventually lose weight. Here are some ways to reduce water weight when on a keto diet:

Consume nutritional yeast

Nutritional yeast is an excellent source of vitamin B1, which comes in flakes or tablets. It has a similar taste to grated cheese, so you can sprinkle it over steamed vegetables or add it to smoothies.

Increase vegetable intake slowly

If you become bloated or constipated after increasing your vegetable intake, cut back to a smaller amount. Slowly increase your vegetable intake over time to give your body a chance to adjust. Consuming seven to ten cups of vegetables daily gives you an adequate supply of potassium and helps with your potassium-sodium ratio. Potassium pushes excess fluid out of the body and can help improve fluid retention that can temporarily arise as you adjust to a ketogenic diet. Vegetables like kale, broccoli, cabbage, spinach, avocados, peppers, lettuce, sprouts, and celery all have high amounts of potassium and very low quantities of sodium.

Avoid hidden carbs

Read the labels of all packaged or processed foods, including vitamins, to ensure that there are no hidden carbs or sugars. Skip gravy, sauces, condiments, and dressings unless you know they're keto-friendly. Consuming too much sodium can deplete your potassium levels and cause you to retain water.

Try an herbal diuretic

Diuretics help release fluid from your body. There are several herbal diuretics that can help you lose weight related to water retention, including stinging nettle root.

Consume more electrolytes

When you drink to thirst, you prevent both dehydration and overhydration. If you're struggling to consume enough water, consider adding small amounts of keto-friendly fruit (such as berries or citrus peels) for a hint of flavour. You can also track your electrolyte intake with apps such as Carb Manager.

Be mindful of your sodium intake

When you're on the keto diet, it's important to be liberal with the salt shaker to ensure you're getting enough sodium. However, consuming too much sodium-rich food can deplete your potassium levels, causing you to gain weight.

Be aware of your protein intake

If your protein intake is too high, it may convert to glucose in the body, so make sure to consume a moderate amount.

Ensure you're in ketosis

One of the biggest reasons people don't see keto diet results is because they're not in ketosis. Tracking your ketone levels is crucial. Taking exogenous ketones can help keep your ketone levels up.

Frequently asked questions