What Is Lite Salt And Why You Should Consider It On Keto
If youre not familiar with lite salt, you may wonder what it is and what it has to do with a ketogenic diet.
Lite salt is a lighter version of salt, but what makes it great for those on a ketogenic diet is that its a blend of both regular salt and potassium chloride, two important minerals you need to be mindful of, especially on keto.
When following a ketogenic diet, you may have noticed a sudden drop in weight in the first couple of weeks, and a big part of that was because of body water loss.
A ketogenic diet, by nature, is very low in carbohydrates. And by nature, carbohydrates help your body store water, hence carbo hydrate. In fact, for every gram of carbohydrate stored in your body, an additional three grams of water is stored with it.
You can see now why reducing carbohydrates may lead to a sudden loss of water.
While dropping a bit of water is not a problem your body is also flushing out vital electrolytes, and this is usually where the problems occur.
Unless youre mindful of your sodium and potassium, and drinking adequate amounts of water, you may find yourself in a world of hurt.
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Since youre now getting in less sodium because of removing these processed foods I highly suggest adding sodium back in manually. So how do we solve this need for sodium? Easily.
High Ketones And Muscle Cramps
Ive been following a keto diet for six weeks and Im doing well. Ive had a few episodes of muscle cramps in my calf muscles. I checked my ketones with a blood meter and I remembered my ketones were 6.0 with two different episodes of muscle cramping, I didnt check on the other times I had muscle cramps. Could there be a correlation?
I dont think it correlates with magnesium per se, but a keto diet can increase losses of electrolytes through the kidneys, so there may be an increased need for sodium, potassium and magnesium. Usually getting enough salt is enough, but sometimes supplementing magnesium is required too, in order to stay keto without that side effect.
Losing Electrolytes On A Keto Diet
In order to optimize the bodys function, electrolytes must be kept within normal, healthy ranges. But on a keto diet, electrolytes can easily be thrown out of whack. Part of it is because the body starts processing electrolytes differently when you are on a keto diet, with less insulin created and more sodium being excreted by the kidneys. And once that sodium slips, the balance of electrolytes in the body is disrupted.
The reason that electrolytes are affected on a keto diet is because the lower carb intake leads to more water excretion and an eventual upsetting of the delicate electrolyte balance in the body. Its also known as the keto flu, which is a sort of low-energy affliction resulting from low values of sodium, potassium and magnesium in the body, and without extra carbs or electrolytes, theres no way to bring the balances back into a normal range.
Ranging from simple fatigue to significant problems during physical exertion, as well as arrhythmia and diarrhea, the keto flu is not to be taken lightly. Not only can it make it difficult to get through the day, but if you have any physical activity lined up, you may find it hard to get through even the simplest of workouts. Furthermore, because the kidneys may excrete additional electrolytes due to the imbalance, your electrolyte levels could fall more out of balance with each passing day.
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Practical Health Implications Of Dietary Potassium
In order to appreciate the practical significance of varying dietary potassium intakes, here are three important questions:
This table shows the range in potassium intakes for the bottom 10%, the middle 50% and top 90% across the population.
What this shows is that on average, the potassium intake for about half of the population is pretty good but at the lower end of the diet spectrum people are down in the worrisome intake range.
The answer to the third and final questionâWhat happens when someone adopts a low carbohydrate diet?âdepends on what we can, and choose to, include in that diet. It is instructive to see some of the common sources of potassium in the diet.
Why Do We Need Salt
Sodium is an essential nutrient that must come from your diet because your body cant make it on its own. As the most concentrated electrolyte in your blood, sodium helps:4
- maintain the delicate chemical and fluid balance in and around your cells
- maintain blood pressure
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Summary: How Much Salt Should You Eat
Both published research and anecdotal evidence have shown that the response to salt intake varies from person to person.60
If you have salt-sensitive hypertension, congestive heart failure, or kidney disease, it may be best to avoid eating more than four grams of sodium per day. However, the amount thats best for you may require some experimentation, in coordination with your medical provider. Also, keep in mind that eating a high-quality, carb-restricted diet may potentially improve blood pressure, cardiovascular function, and kidney health much more than restricting salt.
If you dont have any of these conditions, there isnt any convincing evidence that sodium restriction is beneficial when following a minimally processed low-carb diet.
Consuming about 4 to 7 grams of sodium per day is where many people in the low-carb community will feel and perform the best.61 Occasionally, you may need to further increase sodium intake to replenish salt losses during the first few weeks of a ketogenic diet, during hot weather, or after strenuous physical activity. Just keep in mind that if you have salt-sensitive hypertension, you will need to be more cautious than most.
Finally, remember that its always good advice to replace highly-processed, low-quality food with minimally-processed, nutritious food. On that, we can all agree.
How To Get Enough Electrolytes On Keto
How To Get Enough Electrolytes On Keto
Posted 2 years ago
When you dont get enough electrolytes on Keto, your health notices. Were talking about low energy, muscle cramps, brain fog, headaches, weakness, insomnia, and several other symptoms of the infamous Keto flu.
The Keto flu often gets pinned on a bumpy transition to fat-burning, and thats not always wrong. But in many cases, the Keto flu is a case of low electrolytes.
The minerals called electrolytes are important for everyone, but theyre especially important for Keto folks. Why? Because low-carb dieters have multiple forces pushing them towards deficiencies.
Well review those forces in a moment. . First, though, lets cover some basics.
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Salt On Keto Diet Why You Need Salt On Keto
One of the trickier aspects of the Ketogenic diet, especially to newbies, is understanding the importance of increasing salt consumption. As our body transitions from being a sugar burner to a fat burner, it reduces the amount of sodium stored in the body, thus requiring more salt in our diet. Since keto excludes most convenient processed foods high in sodium, the amount of sodium consumed is naturally decreased. As a result, our sodium levels often drop. This can cause unpleasant side effects. Fortunately, we can easily avoid these side effects with the few simple tips Im sharing below!
If all of this is new to you and just getting started following a keto diet, this Guide to Getting Started on Keto is a fantastic resource that is easy to follow.
How Does Low Insulin Affect Blood Sodium Levels
- A 2012 study published in the American Journal of Physiology, concluded that a lack of insulin … is the cause of sustained renal salt and water loss in uncontrolled diabetes. People who suffer from Type 1 diabetes to not have insulin-producing cells in their bodies, so when uncontrolled, this type of diabetes results in very low insulin levels, and thus, high levels of salt loss through urination.
- Additionally, a separate study published in the Journal of Clinical Investigation found that when given insulin, subjects sodium concentration in their urine was reduced.
is one of the main reasons people get side effects on low-carb diets, such as lightheadedness, fatigue, headaches and even constipation, the website writes. The best way to circumvent this issue is to add more sodium to your diet. You can do this by adding more salt to your foods, but if that doesn’t suffice then you can drink a cup of broth every day.
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Why Is Sodium Important For Your Body
Sodium is a mineral that is important for many bodily functions. It helps to regulate blood pressure, maintain fluid balance and keep the electrolytes in our bodies balanced. When we are on keto, it is especially important to make sure we are getting enough sodium because this diet can cause us to lose a lot of electrolytes.
Without the proper amount of sodium, we can experience complications like restlessness, brain fog, fatigue, muscle cramps, tummy troubles, and more. Sodium intake is even more important while following a ketogenic diet since we get less sodium than normal. Sodium and potassium work together, so when the level of sodium drops, it directly affects potassium, which can make you feel worse.
How Does The Ketogenic Diet Work
In a regular diet, the body converts the carbohydrates in food into a form of sugar called glucose, also known as blood sugar. In a ketogenic diet, the lack of carbohydrates forces the body to burn fat for energy instead of glucose, according to Harvard Health Publishing.
When the body breaks down fat, it creates molecules called ketones through a process known as ketosis. When the body starts using ketones instead of glucose for energy, that fat-burning state is known as ketosis. So the ultimate goal of the keto diet is to maintain ketosis at all times.
To achieve ketosis, a person can only eat 20 to 50 grams of carbs per day, per Harvard Health Publishing. To put that in perspective, two slices of bread contain about 30 grams of carbs. The daily recommended carb intake for the average adult is 45 to 60 grams of carbs per meal, according to the American College of Cardiology.
As you can tell, the keto diet is very restrictive. And because of the lack of diet variety, following it can result in a keto mineral deficiency.
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Keto Tip: Eat More Salt On A Ketogenic Diet
I said last week that most issues with the Ketogenic Diet can be fixed by doing one of three things drink more water, eat more salt, or eat more fat. Last week we talked about water, now lets talk about salt.
Of all the things that were difficult for me to start to do once I started eating on a Ketogenic diet, it was probably upping my salt intake that really messed with me the most. All my life I have had high blood pressure and of course, the first thing the Docs tell you to do is cut your salt intake. You may have heard of the DASH diet that consists primarily of veggies, lean protein, low fat dairy, fruits and whole grains and no added sodium. Well guess what that diet also happens to be low in? Thats right, our old friend sugar. And according to a 2010 University of Louisiana study, reducing your dietary sugar has a much bigger impact on your BP than added salt.
Why is that? Here are 3 reasons.
Keto Electrolytes: Benefits And Best Sources
Luis VillaseñorLUIS VILLASEÑOR
Ive spent over a decade coaching people to use the ketogenic diet as a tool to achieve their body recomposition goals. If I had to condense my career into just 30 seconds of advice, I would spend at least 5 seconds on electrolytes.
Ignoring electrolytes is probably the biggest mistake people make on a low-carb or low-processed-food diet. Few people understand the importance of sodium, potassium, and magnesium. Headaches, fatigue, cramps, and other symptoms of keto flu often follow when we dont get enough of these vital mineralsespecially sodiumand as a result, people stagger around in a low-energy, cranky fuzz like a grizzly disturbed during hibernation.
The truth is, those who eat a ketogenic, paleo, or low-carb diet simply need more sodium than the general population. Why? A number of factors contribute, but some interesting facets of low-carb and keto physiology add a new layer to the problem of electrolyte deficiencies.
Its the perfect salt storm. And unless they fix their electrolyte deficiencies or imbalances, these folks dont tend to stick with keto for long. I dont blame them! Most people adopt a low-carb or keto diet to look, feel, and perform better, not to feel like theyre wading through the gravity of Jupiter. At this point people usually ask me If this diet is so healthy, why would you need to supplement electrolytes?
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But First A Word On Ketosis
As mentioned earlier
The metabolic state of ketosis is the process where your body uses fats for fuel instead of carbs.
Normally, our bodies prefer running on carbs, starches, and sugars since these are all more easily processed by our cells. However, when you remove these from your diet, your body will break down fat cells instead, which results in the production of ketones.
When your ketone levels have risen, this means your body is undergoing ketosis. This shift in metabolic states has been shown to lead to a wide variety of health benefits, such as:
- Suppressed appetite and decrease in obesity
- Used to treat epilepsy and other neurological disorders
- And so much more!
So what does ketosis have to do with increasing our sodium consumption? Lets take a look!
Official Dietary Potassium Guidelines
How does this information stack up against the official U.S. Recommended Dietary Allowance ? The surprising answer is that there is no official RDA for potassium. Instead, the last committee to review this topic in 2005 set an âAdequate Intakeâ value of 4.7 grams per day for adults. Adequate Intake values are set when there is insufficient evidence to determine an RDA value. The current dietary guidelines committee is reviewing the issue of setting an RDA for potassium, but its report is almost a year overdue. Clearly there is a good deal of uncertainty around defining the ideal dietary potassium intake, particularly since the great majority of the population eats far less than the current AI value of 4.7 grams.
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Different Types Of Salt
Salt is found on every continent, and edible forms are available in dozens of varieties. Here are a few of the most popular:
- Table salt: Known as rock salt, or halite, it is mined from underground deposits resulting from the evaporation of ancient seas. Rock salt can be used for curing meat or pulverized to a fine texture to create table salt. To prevent goiter and other problems caused by iodine deficiency, manufacturers typically add iodine and label their salt as iodized.
- Sea salt: Coarser-grained, flakier, and more subtly flavored than table salt, sea salt comes from evaporated present-day seawater. It may sometimes contain natural traces of iodine.
- Himalayan salt: Harvested from salt caves in the Himalayan mountains of Pakistan, this colorful salt ranges from off-white to deep pink and contains minuscule amounts of trace minerals despite common claims of larger amounts.
- Kosher salt: Its large size and coarse texture is used in the koshering process to draw fluids out of meat. Kosher salt is never iodized.
Although some forms are less processed than others and differ slightly in taste and trace mineral content, from a nutritional point of view, salt is salt, or sodium chloride . Most salt substitutes are a mix of sodium chloride and potassium chloride .
Do You Need Lite Salt On Keto
- Keto Questions
- Do You Need Lite Salt on Keto?
I got this question in a private message the other day as a result of something I said in a video and thought it warranted its own blog post I could refer people to the next time it came up.
I am always talking about the importance of salting your food to taste on keto because the ketogenic diet can can cause sodium shortages due to the fact that you dont retain water or salt as well as you can on a high carb diet.
But what about Lite salt? Should you be using that also or instead of salt? Why use it at all?
Hopefully by the end of this post we will have a clearer understanding of what lite salt is and when you should use it.
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Do You Need Mineral Supplementation
The decision to take mineral supplements should be based on whether you experience any of the symptoms described above.9 If you already feel well on a keto diet, you may not need to add any supplements or electrolyte-rich food.10
Bear in mind that if you engage in endurance exercise or any type of rigorous physical activity, you may find it difficult to get enough electrolytes solely from food, and you may choose to take supplements for performance reasons.11
Below, we cover the daily mineral needs for people following a low-carb or keto diet, the best low-carb-friendly food sources, and supplement recommendations for those who cant meet their needs through diet alone.