Leena Watts
The ketogenic diet is a popular, restrictive, low-carb, high-fat weight loss plan. The diet can cause side effects such as dehydration, lightheadedness, fatigue, headaches, and constipation, often referred to as keto flu. These side effects are caused by a loss of electrolytes, including sodium, which regulates water retention and is needed for the muscles in the digestive tract. To avoid these side effects, it is recommended that those on the keto diet increase their salt intake, either by adding more salt to their food or drinking bone broth, to prevent sodium depletion.
Should I avoid salt on a ketogenic diet?
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low |
| Fat intake | High |
| Sodium levels | Low |
| Salt intake | Increased |
| Dehydration | High risk |
| Electrolyte imbalance | High risk |
| Keto flu | High risk |
| Weight loss | High |
| Food choices | Extremely limited |
| Nutrient deficiencies | High risk |
| Fiber intake | Low |
| Endurance benefits | Mixed results |
| Physical output | Mixed results |
| Mineral balance | Changes |
| Water retention | Changes |
| Water balance | Changes |
| Cell balance | Changes |
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What You'll Learn
Sodium levels and keto flu
The keto diet is a very low-carb, high-fat, and moderate-protein diet. It is a popular weight-loss plan and is considered safe for most people. However, it is associated with some unpleasant initial side effects, collectively known as the "keto flu". This usually happens within the first three to five days of starting the diet. The symptoms of keto flu include lethargy, irritability, and lightheadedness.
The keto flu is caused by dehydration and electrolyte imbalance. The keto diet restricts foods that are high in potassium, including fruits, beans, and starchy vegetables. It also causes a decrease in insulin levels, which leads to the kidneys releasing excess sodium from the body. This results in low blood sodium levels, which can be avoided by increasing salt intake.
Most ketogenic diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) per day. This can be achieved by adding salt to food or consuming salted butter or bullion. Bacon, a staple of ketogenic breakfasts, also contains high levels of sodium. In addition, drinking plenty of water and consuming potassium-rich, keto-friendly foods like leafy greens and avocados can help to ease keto flu symptoms.
It is important to note that sodium intake is crucial after a ketogenic diet as sodium levels tend to be lower than usual. Sodium and potassium work together, so when sodium levels decrease, it directly impacts potassium levels, which can worsen the way you feel. Therefore, it is recommended to increase salt intake to help manage the symptoms of keto flu and maintain proper body function.
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Natural sources of salt
While on a ketogenic diet, it is important to increase your salt intake. This is because low-carb diets can result in low blood sodium levels, leading to symptoms like exhaustion, lightheadedness, fatigue, headaches, and constipation. To avoid these side effects, it is recommended to consume between 2000-4000 mg of sodium per day, which can be achieved by adding salt to your meals.
Salt, or sodium chloride, is a mineral that is naturally found in various forms and can be sourced from different places. Here are some natural sources of salt:
Sea Salt
Sea salt is derived from seawater. It is produced by running seawater into shallow basins, called salt pans or ponds, and allowing the water to evaporate under the sun's heat and sea breeze. This process leaves behind salt crystals that primarily consist of sodium chloride, along with some potassium chloride and trace minerals. Sea salt is often preferred by foodies and chefs for its taste, texture, and color. It usually has a crunchier and crispier texture than table salt, adding a unique sensory dimension to meals.
Rock Salt
Rock salt, also known as vacuum salt or refined rock salt, is obtained by pumping clean water into ancient bedrock salt deposits. The salt dissolves in the water, creating a brine solution that is pumped back to the surface. The solution is then purified and boiled in a vacuum to remove the water through evaporation, leaving behind pure salt crystals. This process results in a very dry salt that is nearly 100% sodium chloride, making it purer than most naturally occurring salt.
Salt Flakes
Salt flakes are a special type of salt that can be found naturally or produced through various methods. These flakes are formed when sodium chloride crystallizes in cubes and is allowed to grow under optimal conditions. The different growth rates along the plane surfaces and outer edges of the crystal result in fascinating shapes, such as pyramids and hollow cubes. Salt flakes have a high moisture content, intense saltiness, and a delicate texture that adds a distinct crispiness to dishes.
Natural Deposits
Salt can also be sourced from natural deposits found in certain geographic locations. For example, salt licks occur naturally in many places, and some creeks or springs with names containing "saline" may indicate the presence of salty water. Additionally, hot springs often have mineral-rich water, and brine springs suggest the presence of rock salt deposits nearby.
It is important to note that while increasing salt intake is recommended on a ketogenic diet, it should be done in moderation and in consultation with a healthcare professional. Excessive salt consumption can have negative health consequences, especially for individuals with certain medical conditions.
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Salt and potassium
A ketogenic diet is a high-fat, very low-carb diet that can lead to weight loss. It involves restricting carbohydrates to force the body to burn fat for energy instead of carbohydrates. This metabolic shift from sugar burner to fat burner increases the amount of sodium in the metabolism, which in turn increases the need for salt in the diet.
Low-carb diets can result in low blood sodium levels, even when sodium consumption is considered normal. This is due to a corresponding drop in insulin levels. The recommended daily amount (RDA) of sodium for normal diets is 2300 mg, but some experts suggest that those on the keto diet should consume 2000-4000 mg of sodium per day. This can be achieved by adding salt to food or consuming salted products such as butter or bullion. Bacon, a staple of ketogenic breakfasts, is another source of sodium.
It is important to note that sodium and potassium work together in the body. As sodium levels decrease, it impacts potassium levels, which can make the side effects of low sodium worse. Potassium is an essential nutrient that can be lost during a low-carb or keto diet. As sodium loss in the urine increases during the initial phase of a keto diet, the kidneys may respond by trying to reabsorb sodium, but this comes at the expense of losing potassium. Therefore, it is important to optimize potassium intake, which can be done by eating potassium-rich foods or taking supplements.
Symptoms of low sodium and potassium levels include fatigue, lightheadedness, headaches, constipation, and muscle cramps. To combat these side effects, it is recommended to increase salt and potassium intake, stay hydrated, and consume electrolytes.
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Electrolyte imbalance
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. However, it can also lead to dehydration and electrolyte imbalance, which can cause further issues.
When the body starts to burn through its glycogen stores due to a lack of carbohydrate intake, it also loses the water molecules that were previously stored with them. This can lead to rapid weight loss at the beginning of a ketogenic diet, but it can also result in severe dehydration if not addressed. Carb restriction also lowers insulin levels, which can further promote water loss. As insulin levels drop, the kidneys excrete more sodium and water, which can cause electrolyte imbalance and the "keto flu".
Symptoms of keto flu include constipation, diarrhoea, muscle cramps, and tummy disorders. In addition, extremely low sodium levels can induce comas, seizures, and even death in certain cases (hyponatremia). To avoid these issues, it is recommended to increase salt and water intake when on a ketogenic diet. Most ketogenic diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) per day. This can be achieved by adding salt to meals or consuming salted butter, bullion, or bacon.
It is important to note that while salt and mineral supplements can help with the transition to a ketogenic diet, they should not be relied upon as the sole solution. Meal planning and preparation are also crucial to ensuring adequate electrolyte intake.
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Salt and dehydration
Salt is essential to life, but too much or too little can have adverse effects on the body. Sodium, which is 40% of table salt, is a vital mineral that helps the body control water retention and balance in and around cells. Sodium also works with potassium to maintain the body's fluid balance and prevent dehydration.
When a person switches from a standard diet to a ketogenic diet, they tend to reduce their sodium intake significantly. This is because processed foods, bread, chips, crackers, and snack mixes are the primary sources of salt in a typical diet, and these are eliminated or reduced on a ketogenic diet. As a result, people on a ketogenic diet may need to add more salt to their meals.
However, it is crucial to note that consuming too much salt can lead to negative health consequences, including high blood pressure, heart disease, kidney disease, and stroke. Therefore, it is important to be mindful of one's overall sodium intake and maintain a balanced diet.
Dehydration is a common issue when starting a ketogenic diet due to the shift in fluid and electrolyte balance. This can be mitigated by ensuring adequate hydration and electrolyte intake. Drinking water first thing in the morning can help prevent mild dehydration, as people wake up in a state of mild dehydration after a whole night without liquids. Additionally, sports drinks, caffeine, and hydration supplements may be promoted as ways to stay hydrated, but they can have adverse effects. Sports drinks are often high in sugar, which can worsen dehydration, and hydration supplements can negatively impact sodium levels.
In extreme cases of dehydration, such as in hot and dry climates or during extreme exertion, vomiting, or diarrhea, special electrolyte solutions beyond just sodium may be required and may need to be given intravenously.
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Frequently asked questions
No, you should not avoid salt on a ketogenic diet. In fact, you should increase your salt intake.
A ketogenic diet is low in carbohydrates, which can result in low blood sodium levels, even when sodium consumption is considered normal. This is because insulin levels decrease, causing the kidneys to excrete more sodium and water.
If sodium and water levels are not replenished, you may experience symptoms of "keto flu", including lightheadedness, fatigue, headaches, constipation, and muscle cramps. In extreme cases, low sodium levels can induce comas, seizures, and even death.
You can add more salt to your meals, drink bone broth, or incorporate salted foods such as bacon, salted butter, sausages, salted nuts, and some canned goods. You can also try Himalayan salt, sea salt, or dulse salt, which are rich in additional minerals.
Signs that you may need more salt include restlessness, brain fog, fatigue, muscle cramps, and tummy disorders.
