Salt

megz_getz_fit
megz_getz_fit Posts: 1 Member
edited December 1 in Food and Nutrition
I have just started eating low carb / keto/ low carb high fat.
It looks like I am eating A LOT of salt--not intentionally, per say.
Is it ok to be eating a little bit more salt than what's "recommended" daily?

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Do you have a medical reason to limit/reduce sodium?
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    Drink water = flush sodium out.

    There is no "recommended", well, there is, I think it's like 2500. Unless you're diagnosed by a doctor to have a problem with sodium don't worry about little minuscule things. On my refeed days I have over 10,000g. I'm still alive.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    I'd stay within the recommended daily amount, and keep drinking lots of water. Track your potassium levels if you can (remember potassium isn't reported on many labels so you have to do some research to get an accurate count) and keep those equal to or greater than your sodium intake. The biggest problem, as long as you don't have a medical issue like high blood pressure, is that too much sodium will cause your body to retain water, which means you'll weigh in 2-6lbs heavier than you really are after a day or two of eating high sodium meals. So yea, drink water = flush sodium out.

    For instance, last week I weighed in at 192.0, then I went into the weekend and had BBQ both days last week. By Monday morning I was hitting 195.6 on the scale but stayed within my calorie goals all weekend. So I started drinking tons of water the last few days and this morning I weighed back in at 192.0 and have not changed my calorie intake. So last weekend I was 1500-2500g over on my sodium intake and it caused me almost 4lbs of water weight gain. It's temporary as long as you flush out the extra sodium, but just be aware of it.
  • helenrosec1
    helenrosec1 Posts: 82 Member
    Too much salt can cause high blood pressure, increasing your risk of stroke and heart attack. If this diet is long term and you're a LOT over the recommended I'd try to lower it, or at least have some days when it's lower.
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    I don't eat a lot of salt just naturally, but I REALLY avoid it the day before my weekly weigh-in because it wil SOOOO make me retain water and kick my weight up 2 - 3 lbs!
  • BelleCakes2018
    BelleCakes2018 Posts: 568 Member
    Actually it's recommended to eat more sodium if you are doing Keto.. as your insulin drops dramatically, so does your sodium content too. According to research you should aim to consume 3000-5000mg of sodium daily (of course unless you have medical reasons why this would not be a good idea) Alot of people take salt in water, add loads to food, and drink stock cubes/broth to up their sodium intake. They also look at Potassium too and possibly Magnesium. If you were just low carbing, I doubt you would need as much sodium as your insulin levels wouldn't drop as low as if you were on Keto.
  • braxtoq
    braxtoq Posts: 1 Member
    Too much sodium leads to high blood pressure and heart disease, I would be careful, especially if you have a family history.
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