Keto Salts: Which Is The Best?

A ketogenic diet is a very low-carb and high-fat diet. When you reduce your carbohydrate intake and replace it with fat, your body transitions to a metabolic state called ketosis, where it burns fat for fuel instead of glucose. When the body is in ketosis, it also turns fat into compounds called ketones, which supply energy to the brain. A common issue people face when starting a ketogenic diet is something called the keto flu, which can cause lethargy, irritability, and other symptoms. This is caused by dehydration and an electrolyte imbalance. To combat this, it is recommended that people on keto diets increase their salt intake, particularly with pink Himalayan salt, which is less refined and contains more minerals than traditional table salt.

The importance of salt on a keto diet

Salt is an essential component of the keto diet, and not just any salt—but the right kind of salt. When following a ketogenic diet, our bodies function differently. The shift from burning carbs to burning fat for fuel can cause an electrolyte imbalance, specifically a drop in sodium levels, which can lead to unpleasant side effects often referred to as the "keto flu."

Preventing Keto Flu:

One of the less desirable effects of starting a ketogenic diet is the "keto flu," which includes symptoms such as lethargy, irritability, and brain fog. This is often caused by dehydration and electrolyte imbalance. By increasing salt intake, you can help alleviate and prevent these symptoms.

Maintaining Water Balance:

Sodium is a crucial mineral that helps regulate water retention and balance water in and around our cells. A proper amount of sodium is essential to avoid complications like restlessness, fatigue, muscle cramps, and digestive issues.

Replenishing Electrolytes:

The keto diet can lead to a decrease in insulin levels, which in turn causes the kidneys to excrete more sodium and water. This can result in electrolyte imbalances, especially a deficiency in sodium and potassium, leading to an increased risk of muscle cramps and digestive problems.

The recommended daily sodium intake for adults is generally around 2300 milligrams. However, on a ketogenic diet, you may need to consume more, ranging from 4000 to 7000 milligrams of sodium or about 2 to 3 teaspoons of salt per day. This can be achieved by adding salt to your meals, drinking bone broth, or consuming naturally sodium-rich foods like bacon, beets, celery, and spinach.

When it comes to the type of salt, pink Himalayan sea salt is often recommended for the keto diet. This salt is unprocessed, retaining more minerals, and is a great source of sodium and trace amounts of other essential minerals.

In summary, increasing salt intake, specifically with pink Himalayan sea salt, is an important aspect of the keto diet to prevent electrolyte imbalances, maintain water balance, and alleviate potential side effects associated with the diet.

Why you need more salt on keto

The keto diet is a very low-carb, high-fat diet that puts your body in a metabolic state known as ketosis, where it burns fat for fuel instead of glucose. While this diet has many benefits, it can also be tricky to get right, especially when it comes to salt. Here's why you need to up your salt intake on keto:

Electrolyte Balance

When your body transitions from burning carbs to burning fat, it reduces the amount of sodium stored in the body, requiring more salt in your diet. Since keto excludes most processed foods that are high in sodium, your sodium intake naturally decreases. As a result, your sodium levels drop, which can lead to unpleasant side effects like fatigue, brain fog, dizziness, and "keto flu".

Avoiding "Keto Flu"

"Keto flu" is a term used to describe the adverse symptoms some people experience when first starting a ketogenic diet. These symptoms include lethargy, irritability, and a general feeling of being unwell. One of the main causes of keto flu is dehydration and electrolyte imbalance, specifically low sodium levels. By increasing your salt intake, you can help prevent or reduce the duration and severity of keto flu.

Digestive Health

An electrolyte imbalance can lead to digestive issues as sodium is necessary for the proper functioning of the muscles in the digestive tract. Low sodium levels can cause tummy troubles such as constipation, diarrhoea, and nausea. Increasing your salt intake, along with staying hydrated and consuming enough potassium and magnesium, can help alleviate these digestive problems.

Muscle Cramps

Low sodium levels can also contribute to muscle cramps, especially at night. This is because sodium plays a crucial role in regulating water retention and water balance in and around cells. Ensuring you get enough salt, along with staying hydrated and maintaining adequate electrolyte levels, can help prevent muscle cramps.

The Best Salts for Keto

Not all salts are created equal. When following a ketogenic diet, it is recommended to choose more natural and less processed salts such as pink Himalayan salt and Celtic sea salt. These salts are rich in essential minerals like potassium, calcium, and magnesium, which are often deficient in a keto diet.

The best keto salt options

When starting a ketogenic diet, it is important to understand the role of salt and how to increase your sodium intake to avoid the adverse side effects of the "keto flu".

The ketogenic diet is a very low-carb and high-fat diet, which causes the body to enter a metabolic state known as ketosis, where fat is burned for fuel instead of glucose. This shift in metabolism can lead to a reduction in sodium stored in the body, and as the keto diet excludes most processed foods high in sodium, the amount of sodium consumed is naturally decreased.

Pink Himalayan Salt

Also known as Himalayan salt or pink salt, this salt is mined from areas near the Himalayas, often in Pakistan. It is unprocessed and contains trace amounts of essential minerals and nutrients such as sodium, potassium, calcium, and magnesium. It is also said to be a good source of electrolytes. Its appealing rosy hue comes from iron oxide deposits and rust in the mountains.

Sea Salt

Sea salt is derived from evaporated seawater, usually collected from the shores around Brittany and dried in the sun and wind. It has larger crystals than regular table salt, making it much saltier, and it also contains added minerals.

Celtic Sea Salt

Celtic sea salt is rich in sodium, magnesium, and potassium, the minerals most commonly deficient in those following a ketogenic diet. It also provides calcium, iron, zinc, and manganese.

Grey Salt

Also known as French sea salt, grey salt is hand-harvested from pristine Atlantic seawater and is unrefined and brimming with essential electrolytes, which are especially beneficial on a ketogenic diet.

Redmond's Salt

Redmond's salt is a high-quality salt that contains all the natural trace minerals needed for optimal function.

How to get more salt on a keto diet

The keto diet is a very low-carb, high-fat diet that shifts your body from burning carbohydrates (glucose) for fuel to burning fat and ketones. This shift in metabolism causes an increase in the amount of sodium in the body's metabolism, and as a result, more salt is needed.

Why You Need More Salt on Keto

When you switch to a keto diet, your body loses stored electrolytes, including sodium (salt). Sodium is an essential mineral that regulates water retention and water balance in and around cells. A decrease in sodium levels can lead to unpleasant side effects, often referred to as the "keto flu," which include:

• Fatigue
• Brain fog
• Dizziness
• Digestive issues
• Muscle cramps

Additionally, sodium and potassium work together, so when sodium levels drop, it affects potassium levels as well, making you feel worse.

How to Get More Salt on Keto

• Add more salt to your meals: You can simply add more salt to the foods you eat.
• Drink bone broth: Bone broth is a salty beverage that can help increase your sodium intake.
• Eat salted nuts: Nuts are a keto-friendly snack option that can be salted to increase your salt intake.
• Consume naturally sodium-rich foods: Some foods that are rich in sodium include bacon, beets, celery, and spinach.
• Use pink Himalayan sea salt: This type of salt is a favourite among keto dieters as it is more natural and less processed than regular table salt. It also contains trace amounts of essential minerals such as potassium, calcium, and magnesium.
• Drink salted lemon water: Some people on keto add a dash of salt to lemon water as a refreshing morning drink.
• Eat more salted foods: Increase your intake of salted foods such as sausages and some canned goods.

By increasing your salt intake and staying hydrated, you can alleviate many of the unpleasant side effects associated with starting a keto diet. It is important to note that if you have underlying medical conditions or are taking certain medications, you should consult your doctor before significantly increasing your salt intake.

The benefits of salt on a keto diet

The keto diet is a very low-carb, high-fat diet that can be restrictive and tough to follow. One of the trickier aspects of the keto diet is understanding the importance of increasing salt consumption. This is because the keto diet involves a metabolic change from burning sugar to burning fat, which increases the amount of sodium in the metabolism and thus requires more salt in the diet.

Benefits of Salt on a Keto Diet

Avoiding the "Keto Flu"

The "Keto Flu" is one of the less desirable effects of the keto diet. This usually happens within the first three to five days of starting the diet, and symptoms include lethargy, feeling run-down, irritability, and a lack of motivation. The keto flu is caused by dehydration and electrolyte imbalance, which can be avoided by increasing salt consumption.

Preventing Tummy Troubles

An electrolyte imbalance can lead to digestive issues as the body needs sodium for the muscles in the digestive tract to function properly. An imbalance can cause tummy troubles such as constipation and nausea, which can be avoided by increasing salt intake.

Reducing the Risk of Muscle Cramps

Muscle cramps, especially at night, typically indicate mild dehydration, low electrolyte levels, or both. This is a common issue when starting a keto diet, and can be remedied by increasing salt consumption, drinking water, and taking supplements to balance electrolytes.

Regulating Water Retention

Sodium is an essential mineral that helps the body regulate water retention and balance water in and around cells. Without enough sodium, individuals may experience restlessness, brain fog, fatigue, muscle cramps, and digestive issues.

Best Types of Salt for a Keto Diet

Pink Himalayan Salt

Pink Himalayan salt is a favourite among those on the keto diet as it is more natural and less processed than traditional table salt. It is a great source of sodium and contains trace amounts of other essential minerals and nutrients.

Sea Salt

Sea salt is derived from evaporated seawater and has larger crystals that make it much saltier than regular table salt. It also contains added minerals.

Frequently asked questions