Water weight

KrishnaKrolczyk

Did anybody else gain weight back after adding more salt to their diet? 3 whole pounds!

KrishnaKrolczyk

How many tablespoons of salt is recommended?

SuperCarLori

I, for my personal needs, need at least 6000 mg per day. Otherwise I get lethargy, headache and nausea.

Perhaps you need to up your fluids intake? I aim for at least 80 ounces a day. I have a 40 ounce water bottle, I usually drink three a day in addition to whatever other liquid I drink. Coffee, tea, etc. The added water helps greatly with any bloating.

SuperCarLori

Also you can read the electrolyte link in the sticky thread at the top of this forum. It has all the information anyone could need. If not, ask. Everyone here is very helpful.

kpk54

Throughout my entire year losing and 2+ years maintaining, my weight has fluctuated daily. 3 pounds is not unusual and not necessarily from only increased sodium. It is best to just accept and roll with the fluctuations because they'll be forever. Not every day and not always 3 pounds but yes, I've gained water weight back many times.

KrishnaKrolczyk

I seem to be getting a headache every single time I eat anything. I upped my salt and at least I didn't wake up with a headache this morning. I just ate breakfast and the headache came back. Going to try more salt but I think I already had a teaspoon full and I took electrolyte tablets. I wonder if my body is still trying to use carbs for energy when I eat...hence the headaches only when I eat. I had 3 eggs with 2 cups of spinach cooked in olive oil. 2 Coffees with about 2 tablespoons of heavy whipping cream and Stevia. I added a 1/4 teaspoon of salt to the eggs and had 3/4 a tablespoon of salt mixed with water, chia seeds and fiber because everything just goes through me without the fiber and chia. I used the pink salt. Do you think I need to use the light salt with potassium instead? I thought the pink salt had a lot of electrolytes. Its been over a week with a migraine every day.

nvmomketo

TBH, I never noticed. I do gain (water) weight when I increase my carbs though, and that is holding onto more salt.

Low carb usually requires a minimum 3000-5000 mg of sodium per day. So go higher. Some do well with less, especially if they have been doing it for a while it seems. I "think" a teaspoon of table salt is about 2500mg, so a table spoon would be about 7500mg of sodium.

KrishnaKrolczyk

I did another teaspoon and headache went way. I will just try to do that every time there is a headache.

KrishnaKrolczyk

...and now the salt is making me get the runs again! I am already taking fiber.

SuperCarLori

KrishnaKrolczyk wrote: »

...and now the salt is making me get the runs again! I am already taking fiber.

Eat some cheese! It usually works for me...

retirehappy

KrishnaKrolczyk wrote: »

I seem to be getting a headache every single time I eat anything. I upped my salt and at least I didn't wake up with a headache this morning. I just ate breakfast and the headache came back. Going to try more salt but I think I already had a teaspoon full and I took electrolyte tablets. I wonder if my body is still trying to use carbs for energy when I eat...hence the headaches only when I eat. I had 3 eggs with 2 cups of spinach cooked in olive oil. 2 Coffees with about 2 tablespoons of heavy whipping cream and Stevia. I added a 1/4 teaspoon of salt to the eggs and had 3/4 a tablespoon of salt mixed with water, chia seeds and fiber because everything just goes through me without the fiber and chia. I used the pink salt. Do you think I need to use the light salt with potassium instead? I thought the pink salt had a lot of electrolytes. Its been over a week with a migraine every day.

I use sodium based salt and NuSalt for potassium, also take supplements, I do not get headaches nor flu like symptoms since doing that.

Also because of the other issue, try less coffee, decaf maybe instead or something like green tea. And more cheese might be a good addition to your daily routine till things get sorted out.

allie2girlz

I finally started drinking keto-ade over a week ago and gained 4 pounds. I have been low carbing for 9 months without supplementing. I have never had headaches, but have noticed increased energy with drinking the keto-ade. I do not like the extra weight and bloaty belly feeling, but hope this balances out over time because I love the increased energy!

KnitOrMiss

Too much salt all at once will cause auto-dumping, as if a salt enema, which only worsens the electrolyte issue.

I think 1/4 tsp at a time is recommended threshold. I know 1 full tsp at a time can cause dumping in most folks.

I didn't see it asked above, but do you supplement magnesium? That was a critical part of electrolyte balancing for me. @KrishnaKrolczyk For me, personally adding potassium made it worse, but adding sodium and magnesium were critical.

Once you're in the diarrhea situation, it's harder to regain balance. (hugs)

cstehansen

KrishnaKrolczyk wrote: »

...and now the salt is making me get the runs again! I am already taking fiber.

If you aren't eating a lot of carbage, you likely don't need as much fiber. The typical carbs in the SAD (all the stuff in a box or bag) tend to cause constipation which is why people need so much fiber. If you aren't eating that, you may want to back off on the fiber.

cstehansen

Also, 3 lb variation from one day to the next is normal for me. I weigh in at the gym every morning and yesterday I was 3.2 lbs heavier than I was today. Normally, I am within 1-2 lbs day to day, but I have occasional variations of over 4 lbs.

That said, tracking as a trend is much more useful if you are trying to lose weight. If you are in maintenance as I am, I just have a 6 lb range I try to stay inside.

KnitOrMiss

I should add, too, that whenever I first get back down to keto levels, especially at breakfast, I have extremely loose stools. My body has to completely readjust bile levels each time, and it's been tough since my endocrinologist has me perpetually adjusting these days... Lots of factors here. I hope you find some good answers.