Keto Salts: When To Use Them For Maximum Benefits

The keto diet is a very low-carb, high-fat diet that puts the body into a metabolic state known as ketosis, where fat is burned for fuel instead of carbs. While the keto diet has many benefits, it can also lead to a depletion of electrolytes, including sodium, which is essential for regulating water retention and balancing water in the body. Low sodium levels can cause unpleasant side effects, such as fatigue, brain fog, digestive issues, and muscle cramps, often referred to as the keto flu. To avoid these side effects, it is important to increase salt intake on a keto diet, especially through the consumption of salty foods like bone broth and salted nuts, or by adding more salt to meals. However, not all salt is created equal; pink Himalayan sea salt, for example, is a popular choice due to its unprocessed nature and high mineral content.

Preventing keto flu

The keto flu is a group of symptoms reported by people starting a ketogenic diet, which is a very low-carb, high-fat and protein diet. Symptoms include achiness, headaches, nausea, constipation, fatigue, dizziness, brain fog, and more. This usually happens within the first three to five days of following a keto diet and typically lasts for about a week.

• Drink more water: Transitioning into the metabolic state of ketosis can lead to increased urine output, which can cause dehydration and headaches. Drinking more fluids, including water and no-calorie flavoured water, can help with rehydration.
• Get enough sleep: It is expected to experience a temporary decrease in energy levels when starting the keto diet, as your body is going through major metabolic changes. Making sleep a priority can help combat zapped energy levels.
• Eat keto-friendly foods: Eating an overwhelming number of calories can lead to weight gain, regardless of whether or not you are on the keto diet. However, you may feel particularly hungry and crave carbohydrates when you first begin. During this adjustment period, focus on following your recommended keto macros without focusing too much on calorie consumption.
• Stay hydrated and eat slightly more sodium: Diuresis, or increased urine output, can also lead to sodium loss. Staying hydrated and eating slightly higher sodium content may help improve keto flu symptoms.
• Drink electrolytes: Electrolyte depletion can also be a culprit behind some keto flu symptoms, including sodium, potassium, and magnesium imbalances. You can increase your sodium intake from salt, get potassium from non-starchy vegetables, and increase your magnesium intake from various nuts and seeds.
• Eat plenty of healthy fats: A low-fat keto diet is essentially a form of starvation. Eating plenty of healthy fats is necessary to support your body's transition into ketosis.

Regulating water retention

The keto diet is a high-fat, low-carb diet that promotes healthy weight loss by changing your body's energy source from glucose to fat. While this diet can be effective, it can also cause water retention, which can be confusing and frustrating when you're trying to lose weight. Here are some tips to help you regulate water retention while on a keto diet:

Understand the Causes of Water Retention

Recognising the causes of water retention is the first step to managing it effectively. When you start a keto diet, your body goes through a transition period where it adjusts to using ketones for fuel instead of glucose. This shift can lead to water retention, as glycogen (stored glucose) is typically stored with water, and when glycogen levels decrease, your body releases and eliminates excess water. Additionally, a keto diet can lead to deficiencies in potassium and vitamin B1, which are crucial for regulating fluid balance.

Increase Your Electrolyte Intake

Electrolytes such as sodium, potassium, and magnesium play a crucial role in maintaining fluid balance. On a keto diet, it's essential to ensure adequate electrolyte intake. Increase your sodium intake by liberally salting your food or using bone broth. Potassium-rich foods like avocados, leafy greens, and vegetables like kale, broccoli, and spinach can also help regulate water retention. Consider using lite salt, which has a higher potassium-to-sodium ratio than regular salt.

Stay Properly Hydrated

While it's important to increase your water intake on a keto diet, over-hydration can also be an issue. Aim to drink enough water to maintain a light yellow urine colour. Listen to your body and drink according to your thirst, as this is a reliable indicator of your hydration needs. Be cautious of plain water overconsumption, as it can dilute blood sodium levels and lead to hyponatremia, or low sodium levels in the blood.

Avoid Hidden Carbohydrates

Hidden carbohydrates can be found in various processed foods, sauces, condiments, and even some vitamin supplements. These hidden carbs can cause water retention, so it's essential to read labels carefully and avoid these culprits. Opt for whole foods and increase your vegetable intake gradually to give your body time to adjust and prevent bloating and constipation.

Consider Herbal Diuretics

If you're experiencing severe water retention, you can try incorporating herbal diuretics into your routine. Natural diuretics like stinging nettle root can help release excess fluid from your body. However, always consult with a healthcare professional before taking any supplements to ensure they are safe and appropriate for you.

Avoiding digestive issues

A ketogenic diet is a great tool for regulating blood sugar and preventing insulin spikes. However, a lack of insulin can trigger some unpleasant side effects, often referred to as the "keto flu". This is because insulin helps the body retain sodium by aiding with sodium reabsorption. When the body isn't producing much insulin, sodium passes through the bloodstream and is excreted through the urine.

Low sodium levels can lead to digestive issues as your body needs sodium for the muscles in the digestive tract to function properly. Many people experience tummy troubles such as constipation, nausea, and other digestive issues when their sodium levels are out of balance.

To avoid these digestive issues, it is important to ensure you are consuming enough salt when on a ketogenic diet. Here are some tips to help you do that:

• 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, instead of "low-sodium", sauces and seasonings for cooking.
• Shake some salt into a glass of water a couple of times a day. Adding some lemon or lime juice can also help boost hydration.
• Consume naturally sodium-rich foods like bacon, beets, celery, and spinach.
• Sprinkle pink Himalayan sea salt on your food.

It is important to note that the specific amount of salt people need to feel their best varies from person to person. If you are an active person who sweats a lot, you will need more sodium than someone who is sedentary. However, at the very least, it is important to ensure you are meeting the recommended daily amount of 2,300 milligrams.

Reducing risk of muscle cramps

Muscle cramps are a common side effect of the keto diet, and they can be very painful and uncomfortable. The good news is that they are not inevitable and can often be avoided by making sure you are getting enough electrolytes and staying hydrated.

When you start a keto diet, your body goes through a transition period where it shifts from burning carbohydrates for fuel to burning fat. This change in metabolism can lead to a decrease in stored electrolytes, including sodium, potassium, and magnesium. Additionally, the reduction in insulin that occurs when eating a low-carb diet can trigger a sodium deficiency and a consequent electrolyte imbalance.

These electrolyte imbalances, combined with dehydration, are the main causes of muscle cramps on a keto diet. So, how can you prevent them? Here are some tips to reduce the risk of muscle cramps:

• Increase your sodium intake: Add more salt to your meals, drink bone broth, or try salted nuts. Pink Himalayan salt and Celtic sea salt are more natural and less processed options.
• Ensure adequate potassium intake: Avocados, leafy greens, and other keto-friendly vegetables are good sources of potassium.
• Get enough magnesium: Leafy greens, avocado, hemp, chia seeds, and pumpkin seeds are keto-friendly sources of magnesium. You may also need to take a magnesium supplement to ensure adequate intake.
• Stay hydrated: Drink plenty of water throughout the day. If you consume diuretics like coffee, increase your water intake to compensate.
• Take electrolyte supplements: Consider taking a keto-friendly sports electrolyte powder or trying pickle juice, which is high in electrolytes.
• Allow for recovery time: If you experience muscle cramps during exercise, reduce the duration or intensity of your workouts and allow for adequate rest days.
• Be mindful of situational triggers: Common triggers for leg cramps include sitting for too long, excessive caffeine consumption, and intense exercise without proper hydration.

By following these tips and ensuring adequate intake of electrolytes and fluids, you can significantly reduce the risk of muscle cramps while on a keto diet. Remember to listen to your body and adjust your diet and exercise routine as needed.

Maintaining blood pressure

A ketogenic diet can be an effective way to lower blood pressure, but it is important to be aware of potential risks and take certain precautions to ensure a safe and healthy experience.

Understanding Blood Pressure

Before discussing the role of keto salts in maintaining blood pressure, it is essential to understand what blood pressure is and how it is measured. Blood pressure refers to the force exerted by blood against the walls of blood vessels, specifically veins and arteries. When measuring blood pressure, two numbers are recorded: systolic blood pressure, which is the pressure when the heart beats, and diastolic blood pressure, which is the pressure between heartbeats. For a healthy adult, a normal blood pressure reading would be around 120 (systolic) over 80 (diastolic). High blood pressure, or hypertension, is diagnosed when the systolic reading is above 130 or the diastolic reading is above 80.

Keto Diet and Blood Pressure

The keto diet, characterised by its high-fat and ultra-low-carb approach, has been shown in studies to be as effective, if not more so, than certain blood pressure medications in lowering blood pressure. This is particularly relevant for obese individuals, as obesity is a leading cause of hypertension. By shifting the body into a state of ketosis, where fat becomes the primary energy source instead of carbohydrates, the keto diet promotes weight loss and can help regulate blood pressure. Additionally, the keto diet is associated with appetite suppression, increased energy expenditure, and lowered insulin levels, all of which contribute to fighting hypertension.

Role of Keto Salts

When following a ketogenic diet, it is common to experience deficiencies in certain minerals, particularly sodium, magnesium, and potassium. These minerals are essential for maintaining healthy blood pressure and overall physiological function. This is where keto salts come in.

Sodium

Sodium, often vilified for its association with high blood pressure, plays a crucial role in maintaining fluid balance, normal muscle and nerve function, and blood pressure regulation. While excessive sodium intake can indeed be detrimental to health, it is important to recognise that sodium deficiency can also lead to increased blood pressure. Therefore, when following a keto diet, it is generally recommended to increase sodium intake, especially during the initial phase, to prevent side effects like headaches. However, for those with high blood pressure despite medication, additional salt should be avoided as it could further elevate blood pressure.

Magnesium

Magnesium is another vital mineral for maintaining overall health and well-being. It helps maintain normal nerve and muscle function, supports a healthy immune system, regulates blood glucose levels, and plays a role in energy production. Magnesium is particularly important on a keto diet as it can prevent symptoms of the "keto flu," including fatigue and dizziness, which may occur during the transition to ketosis.

Potassium

Potassium is the third key mineral to focus on when maintaining blood pressure on a keto diet. It works alongside sodium as an electrolyte, helping to maintain fluid balance and healthy blood volume. A diet rich in potassium can help counterbalance the effects of sodium and contribute to healthy blood pressure levels.

Precautions and Potential Risks

While the keto diet has been shown to be effective in lowering blood pressure, it is not without potential risks. Firstly, it is important to consult a medical professional before starting any new diet, especially if you have existing health concerns or are taking medications. For those with chronic kidney disease or pregnant or planning to become pregnant, the keto diet is not recommended. Additionally, prolonged ketosis (longer than a few months) may have negative health effects, including heart disease, due to the exclusion of important nutrients found in carbohydrate-rich foods like fruits, starchy vegetables, and whole grains.

In conclusion, keto salts, by providing essential minerals like sodium, magnesium, and potassium, can play a crucial role in maintaining healthy blood pressure while following a ketogenic diet. However, it is important to use these salts as a supplement to a well-balanced keto diet and not as a replacement for healthy food choices. Consulting with a medical professional can help ensure a safe and effective approach to managing blood pressure through dietary interventions like the keto diet.

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