Why Is Salt Needed in the Keto Diet?
- 28 Aug, 2020
One of the trickier facets of the Ketogenic diet, especially for newbies, is the understanding of the value of increasing salt use. When our metabolism changes from being a sugar burner to a fat burner, it increases the amount of sodium that is contained in the metabolism and thus needs more salt in our diet. Because keto eliminates the most popular packaged products with a high sodium content, the amount of sodium ingested is therefore automatically reduced. As a result, sodium levels often drop, which can be easily avoided causing unpleasant side effects.
When all of this is new to you and you only start with a keto diet, this Guide to Getting Started on Keto is a great guide that can be quickly followed. Sodium is not the enemy in ketosis of nutrition. We have been taught for years that salt is the enemy, particularly as regards type 2 diabetes and high blood pressure. While I am not a scientist, there is a lot of work in the opposite direction.
Thinking Of Being Ketogenic? You're Going To Need Extra Salt
As you can see from the above research, low carbohydrate diets can produce low levels of sodium in the blood, even when sodium consumption is considered normal. Because of a resulting decrease in insulin levels, reducing carbohydrates to the amounts recommended by the ketogenic diet that contribute to exhaustion or lightheadedness due to the high sodium loss. You'll need to incorporate extra sodium into your diet to counter this. Most ketogenic diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) a day. Note that the minimum daily sodium concentration (RDA) for regular diets is 2300 mg.
It can be done by applying additional salt to the milk, either by manually salting it or by using products such as salted butter or bullion. Most keto-fans apply salt to their meals in the Himalayas. In addition, bacon-usually a staple of ketogenic breakfasts-contains high sodium levels. Consider applying two or three SaltStick Caps to the normal diet regimen in addition to, or as an alternative to, the above sodium outlets. Each capsule, along with other key electrolytes, delivers 215 mg of sodium that can help with your overall nutrition goals and keep you feeling great.
That Is The Position Of Sodium In The Body
Sodium is an important mineral required by our body to control water retention and water balance in and around cells. We may experience a host of complications such as restlessness, brain fog, fatigue , muscle cramps, tummy disorders and more without the proper amount of sodium. Sodium intake is even more important after a ketogenic diet, because the sodium levels are lower than usual. Sodium and potassium work together enough that as the sodium level decreases it impacts potassium directly, which will make you feel much worse. Three reasons why adding more salt to Keto is necessary
1. Low Levels Of Sodium Will Contribute To "Keto Flu."
The "Keto Flu" is one of the less desirable effects of the ketogenic diet. This usually happens within the first three to five days following a keto diet. Symptoms are lethargic, run-down, irritable, unmotivated and so on. Our body has little access to the glucose it used historically for oil, and has not yet made the requisite biochemical improvements to use fat for fuel effectively. Keto flu may be caused most by dehydration and electrolyte imbalance. I recently wrote a basic electrolyte guide on keto, which simplifies and describes electrolytes. Happily, short-lived keto flu on reduced carb diets. Keeping your electrolytes hydrated and balancing is a simple process that can minimize both duration and extent.
2. Low Levels Of Sodium Can Lead To Tummy Problems
An electrolyte deficiency can trigger digestive problems, as your body requires sodium to work properly for the muscles in the digestive tract. Some suffer tummy conditions such as constipation and diarrhea when levels of sodium are off track. Try drinking more water, taking a magnesium supplement or bathing in an Epsom Salt bath if you feel this.
3. Low Levels Of Electrolytes Can Increase Muscle Cramp Risk
Especially at night, muscle cramps usually signify either moderate dehydration or low electrolyte levels, or both. It can be a very common problem when beginning a ketogenic diet, particularly in the early days. Quick remedies for this include consuming a sugar-free electrolyte drink such as Ultima Replenisher or Powerade Zero (if you adopt a lazier keto diet), drinking coffee, having the right vitamins to regulate electrolytes, and adding more salt to your diet on keto. How to get more daily sodium ? Sodium rises are an easy remedy. Only add more salt to your meats, drink bone broth or eat salted almonds. Don't ignore the value of potassium-rich foods like leafy greens, as potassium levels are often reduced.
By balancing the electrolytes and staying hydrated, the vast majority of problems experienced when starting a Ketogenic diet can be easily alleviated. When your body moves from food to fat consuming glucose make sure you balance your diet with the electrolytes you need to perform your best and reach optimum weight loss.
Great Keto Diet Salt
1. Himalayan Pink Salt
Pink Himalayan salt (also called black salt) – to name a few, is filled with minerals such as potassium, magnesium and calcium. For those on keto it is a favored alternative because it is more raw in shape and less refined. It is also known as Himalayan salt and is extracted near the regions of Himalayas in Pakistan.It goes through the mineral processing where no chemicals are added. This salt has the highest mineral nutrients (84) which is very much essential for the functioning of a normal body.
Benefits of Pink Salt: This salt contains all the essential minerals such as calcium, zinc, iron, magnesium, potassium. Apart from valuable minerals it also balances the body pH level and helps in regulation of blood sugar level. Pink salt is the perfect salt for cooking food.
2. Sea Salt
Sea Salt – Ground salt comes from water evaporated by the sun. This is much saltier than standard table salt with bigger crystals, which often contains additional minerals. It is the simplest form of obtaining salt i.c.e from evaporating sea water which requires minimal processing. As processing is less hence it retains all the minerals such as potassium, calcium and iron.
Benefits of Sea Salt: It provides the body with most essential mineral potassium which helps in relaxing arteries, supplying trace materials, scrubbing body parts and balancing electrolytes.It is perfect for cooking non vegetarian dishes such as meat and fish
Other Type of Salts
1. Black Salt
Often misunderstood with rock salt. It is also known as Himalayan black salt which has a pungent smell due to its sulfur content. It is extracted from Himalayan salt beds or from lakes. Earlier this salt was consumed in an unprocessed way but nowadays it is processed by adding sodium chloride, sodium sulfate and sodium bisulfate.
Benefits of Black Salt: If the black salt is unrefined or unprocessed it helps relieve muscle cramps, improves acidity, helps reduce water retention; which is the actual cause of more body weight.
2. Rock Salt
It is a form of salt water which is extracted from lakes and sea water when they get evaporated leaving sodium chloride behind.It is also known as Sendha namak.It not only contains sodium chloride but also contains minerals such as zinc, iron, cobalt, nickel, manganese and copper. It is the most unrefined form of salt which is produced without adding any artificial nutrients or external chemicals. It replenishes essential electrolytes in the body which helps the body to function well. It also makes the blood alkaline.
Benefits of Rock Salt: It helps in proper digestion of food, boosts metabolism and immunity with its high mineral content, it reactivates insulin in the body,improves muscle cramps,treats sore throats, reduces swelling and promotes healthy hair, eyesight and skin.
Using rock salt instead of table salt leads to the deficiency of iodine which in turn affects the growth, development and metabolism of a body.Thus, one can use rock salt by mixing it with table salt but should not be taken alone on a regular basis.
3. Table Salt
It is extracted from underground salt deposits and is processed heavily by adding external chemicals such as bleaching agents which avoids clumping. This salt is not good for the body as all the minerals are washed away and it is rich in sodium content. Such salt causes dehydration, increases the chances of blood pressure and diabetes.
While I feel comfortable giving Keto lifestyle tips, I am not eligible to provide medical advice. As always, seek advice from a doctor, when it comes to your health.