How much salt do you need on keto?

(Empress of the Unexpected) #1

I have seen this topic in the archives, but think it would help newbies here to have this question answered currently. I understand sodium and salt are two different animals. How many teaspoons of salt per day fit the bill?

(You've tried everything else; why not try bacon?) #2

One teaspoon of salt (5 mL by volume) weighs 5 grams. If I remember correctly, Na is about 40% of NaCl by weight, so we are talking about 2 grams of sodium.

Research done at McMaster University, among other places, suggests that human beings need around 5 g/day of sodium in order to stay healthy, which would translate to 2.5 U.S. teaspoons (the imperial teaspoon is larger).

Since people eating a diet low in carbohydrate excrete sodium at a faster rate than most people, we probably need even more salt than that. You can get at least a teaspoon of your salt requirement in your food. (Hint: :bacon:)

Weight Loss Stall- HELP!
(Empress of the Unexpected) #3

Ummm, I salt my bacon. Think I’m having an issue - which I why I asked. Will post tomorrow. Like, who salts berries?

(Empress of the Unexpected) #4

But sea salt takes up more volume than table salt.

#5

I add salt and butter to my coffee each morning.

(You've tried everything else; why not try bacon?) #6

You just had to “weigh” in, now, didn’t you? LOLOLOL! :rofl:

(Empress of the Unexpected) #7

You have no idea. I’ve been fast and loose with the salt shaker since I was old enough to hold one. I salt yoghurt, berries, salads, meat, bacon, even nuts. Today was the pits. The damn salt stole two hours of my life. For me, food is just a delivery system for salt. I am obviously way over the keto limit.

(Consensus is Politics) #8

On going n=1 experiment with me.

I get muscle cramps at night. These are new with keto. Pre-keto (carbo?) I would get an occasional calf cramp. Usually when I would give a good stretch, think… looking like I’m tied to a medievil stretching device. And BAM! Calf cramp! I associated those with low potassium/calcium/magnesium. But never salt. I’m sure I was getting way more than enough.

But now, these cramps are something else. Bottom of my foot/top of my foot/toes/and once the left side of my neck. The neck was by far the worst. Second in pain only to kidney stones.

But those cramps never come if I remember to take about a half to one teaspoon of salt before bed. I never get the cramps when I do take salt. 90% of the time I do get cramps if I forget salt.

Speaking of kidney stones… I was getting on avg one a month when I was carbo (ok, that sounds stupid), pre keto. Now on keto not a single stone since I started, 9 or 10 months ago.

(Empress of the Unexpected) #9

I’ve started with the calf cramps after three months!

(Empress of the Unexpected) #10

I’m doing five teaspoons a day of salt. Will post a picture of a single bacon strip tomorrow.

(You've tried everything else; why not try bacon?) #11

The mind boggles! But at least there’s one person who will never suffer an electrolyte deficiency! :grinning:

(Empress of the Unexpected) #12

I just measured it out. Seriously, like only that much salt? Feels like the USDA guidelines to me. Okay, eating twice that much is not doing my GI tract any favors. Had an ephiphany today. Sick as a dog. I have to stop salting bacon!!!

(Empress of the Unexpected) #13

This forum is all about self-discovery. And I am discovering stuff about myself. Like my salt addiction.

(Empress of the Unexpected) #14

And as I’m texting, I’m snacking on salt.

(You've tried everything else; why not try bacon?) #15

You are obviously the salt of the earth! :grinning: :rofl:

(Empress of the Unexpected) #16

love your responses. But @Dipper_Actual talks about side effects of salt and water. Pre keto I was crazy enough to do three lemons with salt. And sometimes didn’t feel great. Sorry, TMI, but today, my body rebelled. I just want guidance to get on an even keel. Spending two hours in the bathroom is a (literal) pain in the butt.

(Consensus is Politics) #17

It could be that your body is telling you it needs something. And that something might usually be acquainted with salt. But doesn’t mean it is salt it wants, just the other thing, but you usually get it along with the salt.

In all seriousness, you should get some lab work done. You don’t need to see your doctor for this. You could find a lab to do it yourself. I’d advise to just ask your doctor to do it though. It’s always a good idea to keep them in the loop.

(Empress of the Unexpected) #18

I get what you’re saying but I’ve had this issue my entire life. When I switched to sea salt a few years ago I think I started using even more because I loved the flavor. Had lab work done last year and am due again in a couple of months. What test in particular are you thinking of? Cause yeah, if there is nothing drastically wrong with me, willpower will have to come into play. Two and a half teaspoons is usually what I use in one meal alone! And I wonder why I blow up like a blowfish and get a lot of stomachaches.

(Empress of the Unexpected) #19

Pre Keto I couldn’t even eat toast without salting it!

(CharleyD) #20

Dr DiNicolantonio in the Salt Fix lays out that the nutritionists were all wrong about salt being addictive. Yes, salt will taste really good but that is when you’re actually in need of it. Once you achieve salt balance in your body then the taste for salt goes away. (Contrasting to how the sweetness of sugar really doesn’t go away. Second Stomach anyone?)

The Summer in Alabama is always like walking into an oven almost no matter the time of day but never have I been able to pretty much shrug off the heat like this.

I just do normal salt tablets between 4-10 grams per day, higher when exerting in the heat as you’d imagine:
https://www.amazon.com/gp/product/B0091T8UFS/ref=oh_aui_search_detailpage?ie=UTF8&psc=1