How do you up your sodium?
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Misskim121211
Posts: 28 Member
Hi Everyone!
So I am on week two of lchf eating and have been doing pretty good. No major issues, except for the last couple days. By the evening I am feeling a little low energy and dizzy almost weak. After following along I am pretty sure its my sodium. I do use lots of high sodium seasonings but I still think I need more. So how do you get more sodium?
Thanks all!
So I am on week two of lchf eating and have been doing pretty good. No major issues, except for the last couple days. By the evening I am feeling a little low energy and dizzy almost weak. After following along I am pretty sure its my sodium. I do use lots of high sodium seasonings but I still think I need more. So how do you get more sodium?
Thanks all!
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Replies
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My favorite is salty bullion with extra salt added. Usually about 1/4 teaspoon for ~1700mg total. Also dill pickles and pickle juice.5
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I'm a plain kind of person. A teaspoon of salt in some water was usually enough to set me straight.5
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Keto-ade:
1/4 tsp. salt (sodium chloride)
1/4 tsp. "lite" salt (potassium chloride)
1 Tbsp. lime juice
4 drops liquid stevia
16 - 20 oz. water
Some people prefer Mio instead of the lime juice and stevia. I hope you get the electrolytes worked out soon!8 -
I use Ultima (recommended from someone else on this forum and available on Amazon...usually one dose a day...sometimes two...I usually dilute more than recommended to get a little more water in).
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Pickle juice. I've always loved it so it's really just giving me a reason to drink it nearly daily. lol
Otherwise I've started making bone broth too and boullion is ok also.6 -
Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
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Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
I needed 4500-6000mg to feel OK! I suspect 2300mg on a ketogenic diet may be far too low, especially in the early going.8 -
Wow..ok. I will up it more. I love salty things so that won't be hard!
Thanks0 -
When I'm feeling the need I put 1/4 tsp and juice half a lemon into about 4 oz of water and shoot it. It works like a charm.3
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Misskim121211 wrote: »Wow..ok. I will up it more. I love salty things so that won't be hard!
Thanks
Here are a couple good guide books, if you're interested: Stephen Phinney, Jeff Volek, Art & Science of Low Carbohydrate Living (technical) and New Atkins for a New You (popular/practical), which also has meal plans.
Their YouTube vids are very informative, too. They explain that it can take weeks to compete the transition from carb- to fat-burning. I'd recommend the JumpstartMD YouTube site, which has not only a long, comprehensive introduction to ketogenic diets by Phinney and Volek, but also segments from the interview separated by topic.
Phinney's most recent YouTube videos on the Low Carb Down Under site are full of fascinating info.
There's a chart and discussion on sodium at around 12'45":
https://youtu.be/Qk0U006YZ2w
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Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
2300 is an outdated standard for high carb eaters.
Low carbers bare minimum would be 3000 but there's no way that's enough in the beginning.
Definitely watch that linked video. Sodium deficiency isn't something to play around with.
The video states it would be less dangerous to consume 8000mg a day than to only get 2000..7 -
Pickle juice is the best!4
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I drank plain old salt water last night. I think it's just easier for me, to make it quick and painless in one swoop.3
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Read this for some more explanations on Electrolytes:
http://community.myfitnesspal.com/en/discussion/10358179/keto-flu-dizzy-weak-tired-headaches-cramping-muscles-electrolyte-imbalance-may-be-your-problem#latest5 -
Sunny_Bunny_ wrote: »Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
2300 is an outdated standard for high carb eaters.
Low carbers bare minimum would be 3000 but there's no way that's enough in the beginning.
Definitely watch that linked video. Sodium deficiency isn't something to play around with.
The video states it would be less dangerous to consume 8000mg a day than to only get 2000..
That's another one of those individual things. Absolutely right on the low end being too low, but I learned the hard way that even when I was lifting 9-10x per week, if I exceeded about 7500 or so, I'd start developing temporary hypertension. A couple of days I went to 9000 accidentally, and I thought that my brain was going to explode out of my temples, the headaches were so bad.1 -
Gallowmere1984 wrote: »Sunny_Bunny_ wrote: »Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
2300 is an outdated standard for high carb eaters.
Low carbers bare minimum would be 3000 but there's no way that's enough in the beginning.
Definitely watch that linked video. Sodium deficiency isn't something to play around with.
The video states it would be less dangerous to consume 8000mg a day than to only get 2000..
That's another one of those individual things. Absolutely right on the low end being too low, but I learned the hard way that even when I was lifting 9-10x per week, if I exceeded about 7500 or so, I'd start developing temporary hypertension. A couple of days I went to 9000 accidentally, and I thought that my brain was going to explode out of my temples, the headaches were so bad.
Whoa. Thanks for the red flag.
How did you get to 9g accidentally? Were you able to flush it out (w fermented diuretic products?) or didn't you realize till later what had happened?0 -
Gallowmere1984 wrote: »Sunny_Bunny_ wrote: »Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
2300 is an outdated standard for high carb eaters.
Low carbers bare minimum would be 3000 but there's no way that's enough in the beginning.
Definitely watch that linked video. Sodium deficiency isn't something to play around with.
The video states it would be less dangerous to consume 8000mg a day than to only get 2000..
That's another one of those individual things. Absolutely right on the low end being too low, but I learned the hard way that even when I was lifting 9-10x per week, if I exceeded about 7500 or so, I'd start developing temporary hypertension. A couple of days I went to 9000 accidentally, and I thought that my brain was going to explode out of my temples, the headaches were so bad.
In the video, Phinneys chart shows that 8g starts to have a negative effect, but he still says you're safer getting too much than too little. I wasn't actually saying for her to get 8g. Just referencing that he compared the two2 -
Yes, yes, yes to the pickle juice! Also, the link posted by @baconslave above is a wonderful resource!0
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Gallowmere1984 wrote: »Sunny_Bunny_ wrote: »Misskim121211 wrote: »Mmmm pickle juice ..lol. I have no problem trying that! The bullion could work to. I just looked at my food diary and I am getting my 2300mg a day... some days a little more. Maybe it's not the problem.
2300 is an outdated standard for high carb eaters.
Low carbers bare minimum would be 3000 but there's no way that's enough in the beginning.
Definitely watch that linked video. Sodium deficiency isn't something to play around with.
The video states it would be less dangerous to consume 8000mg a day than to only get 2000..
That's another one of those individual things. Absolutely right on the low end being too low, but I learned the hard way that even when I was lifting 9-10x per week, if I exceeded about 7500 or so, I'd start developing temporary hypertension. A couple of days I went to 9000 accidentally, and I thought that my brain was going to explode out of my temples, the headaches were so bad.
Whoa. Thanks for the red flag.
How did you get to 9g accidentally? Were you able to flush it out (w fermented diuretic products?) or didn't you realize till later what had happened?
It was during my firsr two weeks of keto bulking. I just kept eating the same stuff I had been, but in larger amounts. When a lot of your fat comes from cheeses, olives, and the occasional hunk of spam or canned ham, 9g is easy to oops in at 2800 kcals.2 -
thank you for the links, video and all your input! Very interesting, and obviously something I need to learn more about. Felt bad again today...I feel like I am on the verge of fainting and my muscles feel weak. How long does it take to see an improvement once I have increased my sodium?0