The surprising importance of salt on a ketogenic diet
For decades, mainstream nutrition advice has demonized salt, linking it to high blood pressure and other health issues, particularly for those on high-carb diets. However, a ketogenic lifestyle flips this advice on its head. On keto, salt isn't the enemy—it is a vital ally for managing your body's new metabolic state and preventing unpleasant side effects.
Why the keto diet flushes out sodium
The fundamental shift from burning glucose (from carbs) to burning fat for fuel affects the body's hormones. When you consume a high-carbohydrate meal, your pancreas releases insulin to manage blood sugar. Among its many functions, insulin also signals the kidneys to retain sodium. On a keto diet, this process is reversed:
- Reduced Insulin Levels: With minimal carb intake, insulin levels drop significantly.
- Increased Water Excretion: The body flushes out excess water, leading to rapid weight loss often seen in the first few days. This water loss is partly due to the depletion of glycogen stores, which hold a significant amount of water.
- Increased Sodium Excretion: As insulin levels fall, the kidneys expel more sodium into the urine along with the water. This rapid and significant loss of sodium is why intentional salt intake becomes essential on a low-carb, high-fat diet.
Identifying the "keto flu" and preventing it
The symptoms commonly known as the "keto flu" are primarily caused by this electrolyte imbalance, especially a deficiency in sodium, potassium, and magnesium. This adaptation phase can leave you feeling unwell if not properly managed.
Symptoms of electrolyte deficiency
Experiencing any of the following symptoms during your first week or two on keto can be a sign that you need to increase your electrolyte intake:
- Headaches
- Fatigue and weakness
- Dizziness or lightheadedness
- Muscle cramps
- Brain fog
- Constipation
- Irritability
How much salt do you need?
While the standard dietary recommendation for sodium is around 2,300 mg per day, keto experts suggest a higher intake to compensate for increased excretion.
“On a low-carb diet, your sodium needs may actually increase, due to increased losses via the kidneys.” — Diet Doctor
Most keto experts recommend aiming for 3,000–5,000 mg of sodium daily, alongside adequate potassium and magnesium. An easy way to approximate this is by adding an extra 1-2 teaspoons of high-quality salt to your meals throughout the day.
Healthy ways to increase your salt intake
Increasing your salt intake doesn't mean reaching for processed snacks. The best approach is to season your whole foods and incorporate naturally salty, keto-friendly options.
Food-based sources of sodium
- Bone Broth: A cup of salty bone broth is a fantastic way to replenish sodium and other minerals.
- Pickles and Fermented Foods: Olives, pickles, and sauerkraut are naturally salty and keto-compliant.
- High-Quality Salt: Add high-quality sea salt or Himalayan pink salt to your cooking and finish dishes with a sprinkle.
- Salty Snacks: Enjoy salted nuts or a sprinkle of high-quality salt on a slice of avocado.
- Salted Water: Add a pinch of high-quality salt and a squeeze of lemon juice to your drinking water throughout the day to boost hydration.
Choosing the right type of salt
Not all salts are created equal. Processed table salt is often stripped of its natural minerals, while unprocessed salts retain trace minerals beneficial for overall health.
| Salt Type | Composition & Characteristics | Best for Keto? |
|---|---|---|
| Table Salt | Heavily processed, often iodized, contains anti-caking agents. Primarily sodium chloride. | Use in moderation; lacks trace minerals. |
| Himalayan Pink Salt | Less refined, contains trace minerals like potassium, calcium, and magnesium. Attractive pink color. | Excellent; provides additional electrolytes. |
| Celtic Sea Salt | Unrefined sea salt with trace minerals. Harvested from seawater. | Excellent; good source of electrolytes. |
| Kosher Salt | Similar composition to table salt but with larger, coarser flakes. Dissolves differently. | Good; useful for cooking and seasoning. |
Balancing sodium with other electrolytes
Sodium works in concert with other electrolytes to maintain fluid balance and proper nerve and muscle function. On keto, it's equally important to ensure adequate intake of potassium and magnesium.
- Potassium: Key for blood pressure regulation and muscle function. Find it in avocados, spinach, and salmon.
- Magnesium: Supports nerve function, muscle contractions, and sleep. Good sources include leafy greens, nuts, seeds, and avocados.
For those who struggle to meet their needs through food alone, especially during the initial adaptation phase, electrolyte supplements can be beneficial.
Conclusion: Embracing salt for a successful keto journey
The notion that salt should be avoided is not applicable to a ketogenic diet, where increased sodium excretion and lower insulin levels change your body's electrolyte needs. By proactively increasing your intake of high-quality salt through seasoning and nutrient-dense foods, you can mitigate uncomfortable symptoms like the "keto flu," support proper hydration, and ensure your body functions optimally as it adapts to its new fuel source. Pay attention to your body's signals, stay hydrated, and don't be afraid to season your food liberally to keep your electrolyte balance in check and make your keto journey a success. For further reading on managing salt on a low-carb diet, you can refer to guides such as the one by Diet Doctor.
