Keto's Impact On Water Retention: What You Need To Know

The keto diet is a high-fat, moderate-protein, low-carb diet that promotes healthy weight loss by changing your body's energy source from glucose to fat. While the keto diet can help you lose weight, you may experience water retention, which can cause weight gain. This is because, when your body burns fat, the fat is broken down into ketones, which your body can use as fuel. As your body adjusts to using ketones for fuel rather than glucose, you may experience water retention, causing weight gain. This is because glucose is stored in the body as glycogen, which is bound with water – typically at a ratio of 3 grams of water for each gram of glycogen. When you burn through these stored carbs, the water is excreted in your urine or sweat.

High salt intake

On average, a high salt diet leads to the retention of approximately 1.5 litres of fluid in the body, and this retention persists as long as salt intake remains high. Individuals with certain health conditions, such as heart failure, kidney damage, cirrhosis of the liver, or nephrotic syndrome, may particularly benefit from reducing their salt intake to alleviate fluid retention. Additionally, those who experience idiopathic and cyclical oedema can improve their symptoms by lowering their salt consumption.

Long periods of sitting, such as during air travel, can also lead to fluid retention in the legs and ankles. In such cases, reducing salt intake can help mitigate this issue.

It is important to note that while high salt intake can lead to water retention, other factors, such as potassium or vitamin B1 deficiencies, hidden carbs, and excessive vegetable fibre, can also contribute to fluid retention on a keto diet.

Low potassium intake

Water retention, also known as edema, occurs when excess fluids build up in the body, causing swelling in the feet, ankles, hands, and legs. It can be caused by several factors, including hormonal changes, lack of physical activity, chronic kidney disease, congestive heart failure, capillary leak syndrome, lymphatic dysfunction, and certain medications.

The Role of Potassium

Potassium is essential for maintaining blood volume and fluid balance, helping to decrease water retention. It counteracts the effects of sodium, preventing fluid buildup and swelling, and increasing urine production.

When there is a deficiency in potassium, the body's sodium levels can become elevated, leading to water retention. This is because potassium counteracts sodium, helping to excrete it from the body through urine. Therefore, a low potassium intake can disrupt the balance of these minerals, leading to edema.

Correcting Low Potassium Intake

To correct low potassium intake, it is important to increase the consumption of potassium-rich foods. This can be done by eating more fruits and vegetables, such as those listed above. However, it is important to note that increasing vegetable intake should be done slowly, as a sharp increase can lead to bloating and constipation.

Additionally, it is crucial to limit processed and packaged foods, as these often contain high levels of sodium, which can further contribute to water retention.

In some cases, a potassium supplement may be recommended, but it is important to consult a doctor before taking any supplements, as they can interact with certain medications.

By addressing low potassium intake, individuals can help reduce water retention and promote a healthier fluid balance in the body.

High vegetable intake

A high vegetable intake is generally recommended for a healthy lifestyle, but it is important to be mindful of the type and amount of vegetables you are consuming.

Firstly, it is important to note that a sharp increase in vegetable intake can lead to bloating and constipation, especially if you are on a keto diet. This is because the high fibre content of vegetables can be too much for the microorganisms in your digestive tract to handle. Therefore, it is recommended that you increase your vegetable intake slowly, giving your body time to adjust.

Secondly, the type of vegetables you eat is important. Vegetables that are high in potassium, such as kale, broccoli, cabbage, spinach, avocados, peppers, lettuce, sprouts, and celery, are particularly beneficial for reducing water retention. This is because potassium helps to regulate the body's fluid balance by counteracting the effects of sodium, preventing fluid buildup, and increasing urine production.

In addition to potassium-rich vegetables, it is also beneficial to consume vegetables that are high in magnesium and vitamin B6, as these nutrients have also been found to help reduce water retention. Good sources of magnesium include nuts, whole grains, and leafy green vegetables. Examples of vitamin B6-rich foods include potatoes, bananas, and prunes.

Finally, while vegetables are an important part of a healthy diet, it is important to be mindful of your overall carbohydrate intake. Even if you are consuming mostly low-carb vegetables, too many carbohydrates can lead to water retention. Therefore, it is recommended to replace high-carb foods such as bread, white rice, and pasta with good fats like avocado and coconut oil, and to focus on consuming a variety of vegetables to ensure you get a range of nutrients.

Hidden carbs

• Sugar-Free Foods: Sugar-free foods often contain sugar alcohols or polyols, which are not zero-carb and can cause insulin spikes and increased blood sugar levels. Instead, opt for natural sweeteners like stevia, erythritol, or pure liquid sucralose.
• Seasonings and Sauces: Seasonings and sauces can add up to your daily carb count. For example, a tablespoon of balsamic vinegar has 2 grams of carbs, while a tablespoon of soy sauce has zero carbs. Be mindful of the carb content in seasonings and sauces and count them towards your daily total.
• Dairy Products: All dairy products contain some carbs in the form of milk sugars (lactose). Low-fat dairy usually has more lactose than full-fat dairy. Choose full-fat, whole milk, plain, or Greek yogurt, which has around 6-7 grams of carbs from naturally occurring sugars. Natural butter and heavy cream are good low-carb options.
• Nuts: While nuts are keto-friendly in moderation, they do contain carbohydrates. The best keto-friendly nuts include walnuts, macadamia nuts, and Brazil nuts, which provide less than 5 grams of net carbs per 100-gram serving. Cashew nuts, on the other hand, have almost 30 grams of net carbs per 100 grams.
• Meat and Seafood: Most meat contains no carbohydrates, but liver and processed meat like sausages and salami contain a small amount of carbs. Oysters, clams, mussels, and imitation crab meat also have a significant amount of carbs.
• Condiments: Condiments like ketchup, BBQ sauce, and balsamic vinegar are high in carbohydrates. A tablespoon of ketchup contains about five grams of carbs. Opt for low-carb condiments like mustard, pesto, or salsa.
• Low-Fat Dressings and Peanut Butter: Low-fat dressings and peanut butter often have added sugar to maintain flavor, increasing the carb count. Opt for full-fat versions and adjust your portions to control calorie intake.
• No-Sugar-Added Foods: Sugar-free foods may still contain sugar alcohols, which are heavy on carbs. Additionally, if the product contains milk and flour, you'll get carbs from those ingredients as well.
• Vitamins and Supplements: Some vitamins and supplements contain sugar, artificial sweeteners, or coatings that can contribute to your carb intake. Check the nutrition labels and choose unflavoured, uncoated, or sugar-free options if possible.
• Wraps: Wraps can contain just as many carbs as two slices of bread (around 30 grams). This is because manufacturers add fat to keep the tortilla malleable.
• Sun-Dried Tomatoes: While they seem like a healthy addition to salads or omelets, sun-dried tomatoes are dense in sugars and carbs, with a half-cup containing about 13 grams of carbs.
• Beans: Beans are often associated with protein, but they are also high in carbs. Just a quarter cup of chickpeas or black beans contains around 30 grams of carbs.
• Protein Bars: Many protein bars, especially those aimed at athletes, are packed with carbs. Always check the nutrition labels to make sure they fit within your keto macros.
• Corn: An ear of sweet corn has about 17 grams of carbs, and this number increases to 41 grams for a ⅓ cup of corn cut off the cob.
• Root Vegetables: Starchy root vegetables like carrots, beets, and Jerusalem artichokes are major sources of carbs. A cup of carrots has 12 grams of carbs, while beets have 13 grams.

Remember to read labels carefully and track your macros to ensure you're not exceeding your carb limit. Apps like MyFitnessPal and Carb Manager can be helpful for tracking macros and identifying hidden carbs.

Dehydration

Causes of Dehydration on Keto

There are several reasons why people may experience dehydration when starting a keto diet:

• Ketones: When the body shifts into ketosis, the liver creates ketones, which are water-soluble compounds made of fatty acids. These ketones have a diuretic effect, making you urinate more often and lose water.
• Glycogen stores: As the liver releases its glycogen stores, this form of glucose, which is stored with lots of water, exits the body through urine, leading to dehydration.
• Insulin: A low-carb diet leads to lower insulin levels in the bloodstream, which signals the kidneys to excrete sodium at a higher rate.
• Sodium: A keto diet often means eating lower amounts of salt, and since sodium helps the body retain water, getting less of it can cause the body to hold less fluid.

Signs of Dehydration on Keto

It is important to be aware of the signs of dehydration to ensure you can address it promptly. Some common signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Confusion or brain fog

Preventing and Managing Dehydration on Keto

• Drink enough water: It is recommended to drink at least 2-3 litres of water per day, or at least half of your body weight in ounces of water.
• Eat electrolyte-rich foods: Include foods such as leafy greens, avocados, nuts, and seeds in your diet to help maintain electrolyte balance.
• Increase sodium intake: Consider increasing your sodium intake, especially if you are eating a whole foods keto diet, as packaged foods tend to be a major source of dietary sodium.
• Drink electrolyte-rich beverages: Try coconut water or bone broth, or make your own veggie juice or smoothie with ingredients like leafy greens and berries.
• Take an electrolyte supplement: Consider taking an electrolyte supplement specifically tailored for keto to ensure you are getting enough of each mineral.
• Eat water-rich whole foods: Include water-rich, low-carb foods such as celery sticks, tomatoes, cucumber slices, berries, and lemons in your meals and snacks.
• Use a fluid-tracking app: Use an app like WaterMinder or Aqualert to set daily water intake goals and track your progress.

Overhydration

While dehydration is a common concern on the keto diet, it is important to note that overhydration can also be an issue. Drinking too much water can lead to severe electrolyte imbalances, which can be dangerous. Therefore, it is important to focus on maintaining proper electrolyte levels in addition to staying hydrated.

Frequently asked questions