EF Salt Supplementaion Quantity During EF

(Marta Loftfield) #1

Hello All, I regularly fast for 96 hrs and have never supplemented salt. I am going for 120 hrs or longer and would like to supplement salt this time. My quandary is there is plenty of talk about this but I cannot find any that say how much to supplement per day!

So those of you that do supplement salt how much do you add per day? I am doing water only (no coffee, tea etc.)

I supplement magnesium per instructions on the product. I am not doing potassium as I am on a medication that retains it and have instructions not to add any as mine is already high.

Thank you
Mountain Girl

(Karen) #2

This is useful.

https://blog.virtahealth.com/sodium-nutritional-ketosis-keto-flu-adrenal-function/

K

(Chris W) #3

So you have never supplemented salt at all?

I think the recommendation is between 6000-8000 mcg a day.
For me I am doing about 1-2 teaspoons a day, lower on days I am not EF, I don’t think I could go 12 hours without salt.

What product are you talking about for the magnesium?

(Marta Loftfield) #4

Thank you @Keto6468 great article!

(Stacy Blanchard) #5

Everyone is different. You can start off with 1/4 tsp on your tongue. Monitor how you feel throughout the day. You should learn the signs of low sodium and add 1/4 more when needed.
Low Sodium Symptoms
https://www.perfectketo.com/keto-electrolytes/
Symptoms of electrolyte deficiency include:

Heart palpitations or racing heart
Feeling shaky, dizzy or weak like you’re going to pass out
Headaches or migraines
Leg or other muscles cramps, such as getting Charlie horses at night
Trouble with constipation and bloating
#1: Sodium
Use more salt! Sodium gets a bad rap for causing health problems, but things are a little different on the ketogenic diet. When excess water is dumped from the kidneys, electrolytes like sodium go with it [*].

Sodium is an important mineral and electrolyte that helps retain water in the body and keeps a proper balance of other electrolytes. Sodium is also very important for muscle and nerve function.

You can replenish sodium by adding salt to your water and food or by regularly drinking bone broth (Kettle and Fire is a good brand if you don’t want to make your own).

*Good luck. I 'm glad to have read this; It is a mistake I make often even when not fasting.

(Marta Loftfield) #6

@In2steam thank you. Your experience corresponds to the article information Karen posted.

I have never supplemented sodium before and have had no problems.

I use natural calm magnesium citrate 1 tsp per day.

(Chris W) #7

How long have you been keto? are you fat adapted?

I would be careful about doing that long of fast, I have a hell of time with 80 hours and I have been keto since nov. 17. Salt made all the difference in the world for me pretty early on so please excuse me if I find this a little concerning, you can screw your metabolism up if you push too hard.

(Marta Loftfield) #8

Thank you @Stabla lots of great info in that article and your post. Love your idea of starting slow 1/4 tsp at a time. Thank you

(Marta Loftfield) #9

Thank for your concern and experience @In2steam I truly appreciate your response.

I have been Keto since January 2018 was LCHF/Primal for 5 years before that. Some on and off. I started fasting in 2015 while going through chemo following Valter Longo’s 4 day protocol. It amazed my oncologist that I had no chemo effects and my wbc came back within 2 days.

I do believe I am fat adapted. Blood ketones are 1.8 on the prescion xtra meter. I have been doing 4 day fast every 3 months since 2015 with no problem. Last one was late February.

(Chris W) #10

Good, you have experience in the matter, more it seems than me. I am hoping you beat the cancer!

So I would ask what is your goal with such a long fast? I know a lot of the faster’s seem to think that anything over 72 hours is not as beneficial including the IDM people~I don’t speak for them~

As far as fat adaption if you have no hunger and your energy does not drop when doing physical activty that seems to be the best indicator. The meter will only tell you that you are in ketosis-keto adatped, given your LCHF history that should have not taken long anyway. But since you have already done this I think you don’t have a whole lot to worry about. But yes salt helps a lot when I start to get low on enrgy. When I have EF I don’t change my routine so I workout and work to the same level as if I were on my normal eating window. I add salt, water, and caffeine at 12-24 hours when EF.

(Marta Loftfield) #11

Thank you for asking @In2steam I did beat the cancer 3 year anniversary is June 11th!

I may have more fasting experience but you had the answer I needed :blush:.

The cancer and the longer fasting goals are intertwined. My goals are:

  1. 7-10 day yearly fast are suggested by Dr. Thomas Seyfried’s research on preventing cancer. Been there, done that and don’t want to do it again😎

  2. Resetting my BSW to a lower point

  3. Autophagy to prevent loose skin on this journey

I am definitely fat adapted based on the criteria you cited. Never hungry. more energy fasting than not.

Thank you for your help!

(Chris W) #12

YW,
I am sure there are plenty here that could benefit from your experience. FWIW I found fasting amazing for the most part, I have used it 5 times now for EF and I can say I have no loose skin, and feel much better during and afterwards. I have been more along the lines of 72 hours once every other week, my goal is BF reduction and feeling better which it has been doing.

Keep calm and Keto on!