Question about salt intake

#1

Hi there- new to keto and new to the forum- loving both!!

I wonder what most people’s experience has been regarding salt intake. Also curious about how people handle salt intake and hypertension.

I supplemented salt when I started, because I was spooked about getting keto flu. I really didn’t have any problem with the “flu-like” symptoms; but I think I may have been using too much salt. I was at an initial doctors appointment and my blood pressure was the highest it’s ever been- 153/90, came down on the second read to 145/84. So she got pretty concerned that I wasn’t on any BP meds. I had been feeling real well on keto for about 8 weeks at that time; and was surprised and concerned about my BP. Honestly, I had been getting some borderline high BP readings in the past; but not that bad. Anyway, I don’t want to go on meds; unless I absolutely have to.

I stopped supplementing salt since then (3 weeks ago); and am feeling fine. I definitely less than 20gm carbs per day; mostly incidental carbs. So common sense seems to tell me not to supplement salt; but I’ve heard a lot of recommendations for it; that it got me thinking.

I would love to hear some experiences or recommendations.

Thanks!

(mike) #2

I would suggest reading the salt fix. I did and changed my view of salt just like I changed my view of fat after reading “why we get fat and what you can do about it”. I now take in alot more salt than previously and have noticed some anecdotal things. Less constipated and seems to help with less weight gain when cheating from keto. In the book “the salt fix” it explains that having enough salt helps to lower insulin levels.

#3

Thanks Mike!

I think I heard him speak on you tube- maybe “Bio-Hackers”. I did enjoy it; and would like to believe it! There doesn’t seem to be as much support (that I have come across, anyway) for his viewpoint. I will need to dig into it further; I should get the book- thanks again for the recommendation.

(You've tried everything else; why not try bacon?) #4

There is about as much science behind the idea that salt is bad for you as there is behind the idea that fat is bad; i.e., none. Dr. Phinney explains this in several of his lectures at Low Carb Down Under events, available on YouTube. Carbs in the diet promote the retention of water and therefore salt. Going keto encourages the kidneys to excrete the water and the salt. The lastest research is tending to indicate that we need a lot more salt than the dietary guidelines recommend—and even more when we’re ketotic, perhaps as much as 5 grams a day.

#5

Thanks Paul!

Yes, I remember hearing him advocate for it. Really- that’s why I went hard with the salt supplementing, early on. I loved his talks, and read the Phinney & Volek book (The Art and Science of Low Carbohydrate Living). I get the argument- ketosis leads to osmotic or intrinsic renal diuresis- which should be replaced. And treating hypertension with diuretics and salt restriction, in an attempt to lower blood pressure by lowering intravascular blood volume sounds crazy! I plan to look into the research done by Dr. A (the salt fix). If you know of some literature referenced by Phinney or others- could you please send me that way.

I’m not sure my salt intake was responsible for high readings, at my initial drs appointment. I do know my bp runs borderline high for the past few years- which I’m hoping is in part related to metabolic syndrome; and can be corrected with Keto lifestyle. I am hoping to hear from some people who have had experiences with high bp and gotten better without meds, while on Keto. How much improvement? How long does it take?

Thanks again!

(Karen Parrott) #6

I was high BP while overweight and on birth control pill. ( my mom’s side of the family runs high). Avoided BP meds by getting off the pill.

Lost 70+ pounds ten years later. Went lower carb. Now I salt my food to taste. I tend to use a lot of salt jet to maintain my almost too low blood pressure ( my dads side of the family)

Both a medication and being overweight effected me. So did genetics.

Good luck. I now understand why my parents yelled at each other about salt usage. One is truely salt sensitive, one was not.

I feel better at a normal weight and salting my food tastes great and not passing out I’d a bonus. Win-Win for me.

#7

Thanks Karen!

I appreciate that.

#8

If you are feeling good on your present regime, I’d keep doing what you are doing and not add salt. If you get keto flu symptoms, Increase your salt. Diet doctor recommends adding extra salt to your food and drinking bouillion if needed til you get adapted. It would seem a lot of people have done just fine with just a little increase in salt. I need a lot. I think, as with everything else, one size does not fit all.

#9

Thanks Patti. Sounds good!