Why You Need More Salt on the Keto Diet

Jun 21, 2022 | Keto, Supplements

While the basic tenets of keto diets are straightforward (high fat, moderate protein, low carbohydrates), you must consider other aspects to take the best care of your body. If you focus only on the broad strokes of ketogenic diets, you can neglect essential minerals and nutrients that will keep your body balanced and healthy.

Making sure you get enough nutrients on a new diet can be tricky. How much is enough, too much, and isn’t sodium bad for you? These questions can be paralyzing, which is why finding a program that can help you do keto in a healthy way that helps you lose weight is so important.

We discuss why sodium is so important on a keto diet, why you need more, and how not getting enough salt can have negative side effects.

Why Add Sodium to Keto?

A quick review of the keto diet reminds us that we’re trying to accomplish a metabolic switch. Before keto, your body burns carbohydrates (like sugar, especially) for fuel. During keto, we want the body to burn fat by switching to a body state called ketosis. When you switch to ketosis, your body loses previously-stored electrolytes, including sodium.

This is compounded by switching from pre-packaged products with a high sodium content to higher fat items that support a ketogenic lifestyle.

How Low Sodium Can Affect You

“Keto Flu”

Keto flu is a bit of a misnomer. It’s not really the flu, but it can feel like it. Symptoms include nausea, dizziness, cramping, irritability, brain fog, trouble sleeping, and muscle soreness.

This usually happens because your body is essentially going into withdrawal from carbs. It used to burn carbs, and now that you’ve switched to a different fuel, it’s confused.

These symptoms usually start the first day or two after removing carbs and usually only last a week (extreme cases can last up to a month). The most significant contributors to keto flu are dehydration and electrolyte imbalance. By being careful to keep your electrolytes up and a bottle of water by your hand all the time, you can minimize the effects of keto flu.

Sodium is an essential electrolyte in our body, helping to give us energy in the right amounts. Keeping your sodium intake high can help keep keto flu from knocking you out.

Oh Cramp

Your muscles depend on hydration and electrolytes. Without those two things, they get fatigued much faster and can cramp. Muscle cramps frequently happen at night and are a very unpleasant way to wake up. They are also prevalent at the beginning of ketosis as your electrolyte levels struggle to keep up with the biochemistry changes.

Get your hands on some bone broth or salted almonds high in sodium to combat this. Also, throwing some extra potassium in with some leafy greens will help balance your electrolytes further.

Tummy Troubles

Muscle cramps can extend to your internal muscles as well. Your digestive tract relies heavily on these muscles, and if they aren’t operating at full capacity because they’re missing sodium, you might suffer from constipation or diarrhea.

We’ll always recommend drinking more water because it can never hurt. Other things you can do to combat this are taking magnesium supplements and having an Epsom Salt bath.

Keto Flu Salt

The Best Salts For Keto Diets

Himalayan Pink Salt

Himalayan pink salt has high potassium, magnesium, and calcium concentrations on top of the sodium that’s naturally present in salt. Because of this, this salt is packed with a lot of the minerals we need more of.

Rawer in shape and less refined, it’s a favorite for those wanting to put less-processed materials into their body. With no chemicals added, this Himalayan Salt has 84 mineral nutrients, making it an easy way to supplement minerals you might lose during ketosis.

Sea Salt

Ground salt comes from water evaporated by the sun and is much saltier than your run-of-the-mill table salt. This is because the bigger crystals usually contain higher levels of minerals. Also, because it’s the simplest form of obtaining salt, it has lower processing, making it a great choice.

How Much Salt Should I have on Keto?

The recommended maximum daily sodium concentration for a regular diet is 2300 mg. That’s just slightly less than a single teaspoon of salt, which is not much when considering how many pre-processed or packaged foods have sodium.

Keto diets need a much higher sodium intake. The range for keto diet sodium intake is 2000-5000 mg. While that might seem high, remember that you’re going to lose a lot of that while in ketosis, and we’re just trying to make sure we pack enough in there to fuel your body correctly.

Would You Like Salt With That?

Flu-like symptoms, diarrhea, and muscle cramps are symptoms that can be avoided by ensuring you’re getting the proper nutrients into your body. Because keto is switching your body to a different way of operating, it’s essential to supplement the right minerals into your diet to ensure you have optimal levels.

My Back2Fit keto weight loss program can help you do keto the right way. Throughout this program, I teach you how you can lose weight on keto without having the nasty side effects of unbalanced electrolytes.

Recent Posts

The Most Effective Keto Supplements
Recommended by Drew Manning

Keto Meal

BHBs

MCT Oil Powder

Complete Greens

Read more related posts!

How much protein should I eat on the Keto diet?

How much protein should I eat on the Keto diet?

Eating protein on keto is a contested subject. Some say that too much protein is awful, but not enough protein is just as bad in the other direction. Like everything when doing the Keto diet, it's about a careful balance of fat, protein, and carbohydrates.  The amount...

Comparing the top Low Carb Diets

Comparing the top Low Carb Diets

If you're hoping to lose weight or see improvements in your fitness, you will have come across various low-carb diet plans. Low carb diets have been proven to result in more weight loss than other diets, such as low-fat diets, but there are many different...

3 Incredible Benefits of Ketones

3 Incredible Benefits of Ketones

The Keto diet has become more popular than ever before. Whether you are looking to reduce your weight or become more active, it is just the diet for you. It is a diet that involves the consumption of protein and fat and minimal carbohydrates. People struggling with...

DO YOU NEED PROBIOTICS ON THE KETO DIET?

DO YOU NEED PROBIOTICS ON THE KETO DIET?

If you’ve recently started the keto diet, you might be wondering if you need to take extra supplements. There are various ways to add the additional nutrients and probiotics that you need to your diet, including with different foods or supplements. Today we’re going...

5 Benefits Of BCAAs

5 Benefits Of BCAAs

BCAAs are one of the most popular dietary supplements on the market today. In our bodies, we have 20 amino acids, which make up the proteins found within our bodies. However, nine of these are essential amino acids, which we need to ingest through our diets. Out...

Do I Need to Calculate Calories on the Keto Diet?

Do I Need to Calculate Calories on the Keto Diet?

For anyone just starting the keto diet, you might be wondering if you need to count calories. There are multiple reasons I recommend you calculate calories on the keto diet, and today I'm going to discover how you can go about doing this. You’ll find that by counting...

Grab My 7-Day Keto Challenge!

Enter Your Name and Email To Get Your 7-Day Keto Meal Plan + Over 100 Delicious, Fat Shredding Keto-Friendly Recipes for FREE!

You have Successfully Subscribed!

Get Your Free 60 Day Program

What you are getting for free!

-A Meal Plan

-Shopping Lists

-Recipes

-8 weeks of workouts 

You have Successfully Subscribed!

Get Your Free 7 Day Program

What you are getting for free!

✅ A keto friendly meal plan

✅ My biggest Keto do's and dont's 

✅ A comprehensive FAQ

✅ Everything you need to get started

Thank you for downloading my Keto Jumpstart preview program. Be on the lookout for more emails from me with helpful information for your keto joruney.

Join the 30 day challenge

What you are getting for free!
- Private Facebook Group
- Accountability Calendar
- Work out tracker
- Tips to help you create new habits
- Shopping List
- Meal Plan
- Recipes

You have Successfully Subscribed!