Salt Intake For A Low Carb Or Keto Diet - Dr. Eric Westman
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- Опубліковано 16 вер 2024
- Salt intake has been a hot topic of discussion in the medical world recently, so we decided to open up the floor to our audience to see what kinds of questions they had. Our resident expert, Dr. Eric Westman, discusses this topic and answers those questions.
See a full breakdown of the questions in the comment section below. To skip to a specific question, simply click on the time associated with the question and it'll take you straight there!
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We appreciate you Dr. Westman.
My doctors, which all work for Duke, suggest I ingest plenty of salt. I have moderate blood pressure, am on medicine. I have a history of vasovagal near syncope, and the increase of salt with increase water consumption help me avoid episodes. With being on ketone , I monitor my blood pressure, and hope to someday eliminate the need for blood pressure medicine
I had blood pressure of 148/110, I've been carnivore for nearly 6 months, I eat 8-10g of salt per day, my blood pressure is now 122/78 and still dropping
Salt sensitive hypertension is more like Potassium deficient hypertension
I’m one of those salt sensitive!☹️ I went from a good blood pressure to high. 170/90!!! Ten months of Keto. I feel great adding electrolytes, helps energy and constipation. I’m going to up my potassium and drop the extra salt. Hopefully that works. Otherwise Keto has been awesome for me.
Good to know....
Thank Dr. Westman. I appreciate you taking the time.
I just started a keto diet a week ago and was recently diagnosed as hypertensive so it will be interesting to see how my labs look in 3 months. Glad I discovered you. Thanks for the information.
Well... Are you alive?
I’ve always used a lot of salt on my food (always been obese/morbidly obese) and have always had great BP 110/70. I’ve been low carb and no sugar since the new year and of that keto for 3 weeks and have been so curious on if salt would hinder my progress! Thank you for this!! I’m drinking a lot of water (from the bone that I use to drink) and I think as long as I’m drinking water I’ll be all good! I have been curious about the pink Himalayan salt though. I’ll have to look more into it.
Thank you Dr Westman for your honesty about keto and high blood pressure
I increased potassium with 1/4 teaspoon potassium bicarb in large glass drinking water 3xs a day My blood pressure is under 120/80 after being 170/100 . I do not take blood pressure meds. 1/4 teaspoon has 1000 mg potassium. I started at 1 dose per day and worked up to 3. I check my blood pressure daily. I do take in added sodium on keto . Keeping potassium levels normal works better than limiting salt.
Thank you. I have been keto for 2 years off all meds except for 1/4 dose of my blood pressure med down 60 lbs. i am having syncope episodes so I will try increasing salt, potassium intake and water intake. I did go to the dr about this he said not to worry, but the syncope is a little upsetting as I almost pass out and have to sit and lay down to keep from passing out. My blood pressure also drops very low at this time. As a nurse I feel like “not to worry “ makes me think of getting a second opinion plus trying fluids, K and sat increase. Thanks again for your informative talks.
Carol Dorsett look into POTS.
Salt sensitivity has been known to go away when a person gets enough potassium. Potassium RDI = 4,700mg/day and most people on a (SAD) standard American diet don't get enough. The healthy ratio is 1 (sodium): 2 (potassium) and most on the SAD diet have that ratio flipped, closer to 4+(sodium): 1 (potassium) from a high salt low vegetable (low potassium) diet.
You rock, Doc!
I tend to eat less overall salt on low carb. Meat and eggs seem flavored enough with just a sprinkle, and the overall volume of meals where salt can be dissolved into is much smaller without grain. The need for strong flavor seems to down along with the need for sugar. So I have to consciously make a salted drink to go along with the meat.
When folks reduce salt they inadvertently reduce carbs since that's the products that contain the most sodium, this silly link between salt and high bp is correlation and not causation. I found that 1/4 tsp pink salt 4 times a day is right for me, I gym everyday and fast till 4pm.
Salt is good stuff. I was craving it earlier, put some in my tea, and felt a lot better. Been doing keto for a few months so maybe I'm more aware of salt cravings these days.
its like carbs are replaced with fat, but also sugars are replaced with more salt...the sweet tooth is transformed into a satiated tooth.
@@griffithsharp With exception salt is essential for life, sugar is not. Also body can eliminate excess of salt, can't do that with sugars. Whole life been on low salt because on dogma, 4 years on carnivore consuming even up to 20 grams of salt daily, feeling great, zero problems, at 60 my BP around 110/70, was never very high though. Ah, yes, I have also noted as many lower pulse.
It is so difficult for me to wrap my head around high fat and higher salt. The avoidance of both of these things have been preached to me my entire 59 years. I have cut the processed foods out and most of the carbs this week so I am giving this way of life a shot. Fortunately, I have avoided most sugars for the last 20 years and I have no condition requiring medication of any kind. That should help.
I hear you. I tried to give simple keto advice to my cousin as his epilepsy has returned. He mentioned how every decade there's a new diet to follow. I tried discussing how keto has been around since the 20s but it's not a go yet for hIm. While learning that the reverse of something is true is hard to fully accept at 1st it will sink in over time. Remember that science tries to prove or disprove previous thoughts that others took as facts & spread. Now we have to engrain the truth into us. 70 pounds lost in 7 months with keto but no exercise did it for me. Hang in there!
Excellent work Lori. 70 pounds is a lot and something to be quite proud of. Health science really would improve if each of us were taught at a young age how to pay attention to the signals our our own bodies. Eat this, feel that, etc.... Listening to governmental recommendations has had serious negative consequences on our society.
I hear you say a lot to " Talk to your doctor" Well, I have say that is a joke. As an OR nurse, I talk to many doctors ,mine own as well, and here is what I found out. They know nothing about Nutrition or how food is medicine. My own doctor says he learns more from what I teach him. And when you lay Keto on them, you should see the looks I get. Priceless.... A deer in headlights. What do you think he'll say when I ask him about salt and being on keto.I bet I get again........ another dumb look.
This where you feel like your on your own and it's up to you to find the answer. Very sad indeed. No medical team when you need to "Talk to your Doctor"
Terri Medwoman, unfortunately, we open ourselves to a lawsuit if we give medical advice via the internet without a consultation. I hope you understand 😊
What all due respect, where did I ask for any medical advice ? I did say I was a nurse and I know all to well the laws. Please re-read what I wrote and you'll see my point was there is no medical help from your GP doctors when it comes to nutrItion. Plus as a nurse with a masters degree, I would NEVER ask "Adapt your life" for any medical advice.
Thanks Terri Medwoman 😊
@@terrimedwoman9296 No need for the sass. Many people, like myself, read through the comments. While you & I know why a doctor should always recommend that we talk to our doctor others may not have thought of that. Rather than ignore you & the issue you raised he was considerate enough to give yet more information for free.
Could you speak to the keto diet for vegetarians? I am struggling with getting enough protein. I am eating 2 to 4 eggs a day. Is that okay?
Peggy Ann Little are eggs your only protein source? Protein intake depends on your body weight
Can having low salt intake cause more migraines while on keto?
Yes, salt is extremely important on Keto
2024: apparently some rock salt from China may contain heavy metals like mercury. This might be as the chiselling of the salt from the rock may get some unwanted material.
so i stopped counting net carbs and started counting only total carbs, huge difference in one week, only concern is is that enough fiber? i have digestive issues
Hi M Joy, the fiber from the vegetables should be just fine 😊
thanks :)
Dr., I am going to be greedy since you answered ;) you recommend no iron multivitamins on Keto, why no Iron? and why magnesium for constipation?
Hi M Joy,
Just to be transparent, this is the Adapt Team answering and not Dr. Westman. Iron tends to go up substantially on a Keto or Low Carb Diet, supplementing could lead to excessive iron, and over supplementation of Iron is not good at all.
“Magnesium is an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. The water helps soften and bulk up your stool, which makes it easier to pass”
Ah, thanks!!!!
Hi ,Ijust had a kenney stone ermoved and my sodium was very low low.i was in the hospital for about 4 days with low plood pruesue .and i have been on the keto dite for 4 mo s now.do you think that my low sodium was due to to the keto dite?
Emma Gomez yes, you need sodium on a Keto diet.
Hi Dr. Westman when is your new book coming out?
Hi BarbaraBKeto, this is the Adapt Team. We are hoping within the next few months. Thank you for your support 😊
How many carbs must someone eat to maintain their sodium? I wish there was a chart showing how much sodium you need given a certain intake if carbs. For example, if you eat 100 grams of carbs per day, you should have this much sodium. Any thoughts? Thanks for your time
Dr. Westman, I know my question is strange and totally illogic, but is it possible that cutting alcohol causes a stall? I mean I used to drink like a glass of wine or two sometimes and my weight was going down. Now I decided to stop alcohol thinking that I would loose more weight that way. But ever since, my weight is stable. I know it's not been that long since I had a stall, maybe a week or so, but I am just saying what is really happening to me?
Hi Rania's Kitchen, this is the Adapt team answering. There is so much person to person variability, the only suggestion to really know for sure would be to try including a glass of wine occasionally and see if that has an effect.
Thanks doc. Is regular table salt ok ?
Anissa Krey if you are on a Keto diet, yes.
@@AdaptYourLife thanks!
Can not having enough salt contribute to migraine headaches especially the day after I do a high intensity interval training at the gym? I’m hydrating with water but definitely did notice an increase in urination a day after . I’ve been low carb 30 grams or less /day for a couple of years . I’m in great health, except the …migraines. Yes I take imitrex but prefer not to get a migraine at 4 am . Any advice ? Add NaCl or KCl or electrolyte drinks ?
You may find this interesting
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ua-cam.com/video/-70O5ImUxmY/v-deo.html
Every gram of glycogen stores approx 3grams of water. On a low carb keto diet the body struggles tob stay hydrated. Without carbs, the only known thing that can keep us hydrated (extracellularly aka blood and the interstitiak space around our cells) on keto is more salt. Without salt, we will constantly/chronically be low blood volume dehydrated ... never truly holding onto water. No wonder you're getting migraines all the time. You're likely have hypovolemic hyponatremia (aka dehydration) all the time. You are likely intracellularly hydrated if you're eating any veggies on keto, but since you're dehydrated extracellularly (low salt), your cells are constantly getting dehydrated to try to bring water and volume into your blood to keep your blood pressure up so you don't pass out. You NEED more salt ... which will make you truly thirsty for more water. Right now any thirst for water is "pseudo" thirst coming from your body's need to keep your blood volume up, but again, without salt, there is no "plug" on that drain. I'm almost 100% certain you're not the only one hitting this wall on keto or even just a low carb diet. 🤗 (( 💖 ))
@veraredziniak5926 Every gram of glycogen stores approx 3grams of water. On a low carb keto diet the body struggles to stay hydrated. Without carbs, the only known thing that can keep us hydrated (extracellularly aka blood and the interstitial space around our cells) on keto is more salt. Without salt, we will constantly/chronically be low blood volume dehydrated ... never truly holding onto water. No wonder you're getting migraines all the time. You likely have hypovolemic hyponatremia (aka dehydration) all the time. You are likely intracellularly hydrated, assuming you're eating any veggies on keto, but since you're dehydrated extracellularly (low salt consumption), your cells are constantly getting dehydrated to try to bring water and volume into your blood to keep your blood pressure up so you don't pass out. You NEED more salt ... which will make you truly thirsty for more water. Right now any thirst for water is "pseudo" thirst coming from your body's need to keep your blood volume up, but again, without salt, there is no "plug" on that drain. That water will continue to go right through you and keep you up at night (peeing) until you consume enough salt. Dr. James Dinicolantonio and Dr. Ken Berry give advice on how much and it's a lot higher than you might think. Also, the human body is super efficient at getting rid of excess sodium. It's holding onto it that is actually less efficient and uses more energy (ATP). I'm almost 100% certain you're not the only one hitting this wall on keto or even just a low carb diet. 🤗 (( 💖 ))
What about using ADAPT when you have AFib?
Hi hypnos315, always clear with your Doctor, we don’t see a problem with reducing carbs, also, cholesterol and fat has not been found to cause heart disease
What causes weight to go up or down on keto?I retain fluid easily!! Could this be due to salt?Thank you....
Anne Coble no, salt is needed whilst on a Keto diet. It may be that some of the food you are eating has hidden carbs. Ensure you are using Total carbs and not Net carbs.
You are salt sensitive. Which means you can’t keto like everyone else. Lower your sodium intake to 2000 or less and your weight will keep falling off. I would even go 1500 is what I’m doing currently. The “EVERYONE NEEDS SALT ON KETO” myth is not for everyone.
I've been on a low carb diet for nearly 2 years and have made wonderful progress. I've lost nearly 60 lbs and every condition I was taking medication for went away and believe me I had every metabolic disease for a 72 y/o man! But lately my BP has been creeping up? At home when I monitor my BPs and weight I'm in a perfect range but when I visit the Dr's office it seems I'm 10 lbs heavier and my BPs register in the high 130/90s! But at home I'm in the 118/60s!? I'm starting to think the scales are rigged at the Dr's office? Or is it anxiety? Or the low carb diet has stopped working? I'm starting to not trust my Doctors! They always but always suggest medications!
Thanks for connecting with us. Unfortunately most doctors only know about the medication route. Dr. Westman prefers using diet and lifestyle to get the results you want.
Are you aware that Dr. Westman has an online course called Keto Made Simple? This course teaches you exactly how to implement a Keto diet, safely and without all the confusion. Over and over the video lessons, there is also 3 weeks of support within a private Facebook group. The results have been incredible. If you would like to join the waitlist, click the link below.
👇
adaptyourlifeacademy.com/keto-made-simple-masterclass/
@@AdaptYourLife l
Having lymphedema and Lipedema, stage 3, salt causes horrible swelling in my lower limbs.
❤️
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When you talk, you sound so confused. Yes, take salt but do not take salt if you have something with your BP, however, if you take salt... It gets even worse when you are objecting to a critique from someone else who knows something about a subject. It is like you lost yourself hoping we all know what you have meant.
If you are making a video, please get better prepared Dr. Westman. Love to listen from your vast experience.
Keep the sodium down people. I was eating tons of the stuff on keto and I ruined my kidneys. I’m all good now once I lowered it to 700-1000ml per day.
you're doing 700 to 1000(ML? i think you mean milligram. 1000 mililiters would be the recommended amount of 3 years worth of salt in one day) still on a ketogenic diet? even though everyone says salt it up on keto, I'm going to try to experiment around 1000mg a day see what happens.
@@griffithsharp yeah I eat 3 years worth of salt everyday. It strains my kidneys a bit but I’ll be fine.
@@geggs1 hehe thats what you said, 1000 ML. i was just making sure your measurements aren't different on your side of the flat earth.
@@griffithsharp you were just jumping on a very minor and totally obvious mistake. There is clowns like you everywhere these days. If this was still hunter and gathering times, you wouldn’t even be in charge of collecting the water………
@@geggs1 if you read my initial comment i was actually asking about your salt intake from then to now and merely mentioned the mistake, no disrespect.
@veraredziniak5926 Every gram of glycogen stores approx 3grams of water. On a low carb keto diet the body struggles to stay hydrated. Without carbs, the only known thing that can keep us hydrated (extracellularly aka blood and the interstitial space around our cells) on keto is more salt. Without salt, we will constantly/chronically be low blood volume dehydrated ... never truly holding onto water. No wonder you're getting migraines all the time. You likely have hypovolemic hyponatremia (aka dehydration) all the time. You are likely intracellularly hydrated, assuming you're eating any veggies on keto, but since you're dehydrated extracellularly (low salt consumption), your cells are constantly getting dehydrated to try to bring water and volume into your blood to keep your blood pressure up so you don't pass out. You NEED more salt ... which will make you truly thirsty for more water. Right now any thirst for water is "pseudo" thirst coming from your body's need to keep your blood volume up, but again, without salt, there is no "plug" on that drain. That water will continue to go right through you and keep you up at night (peeing) until you consume enough salt. Dr. James Dinicolantonio and Dr. Ken Berry give advice on how much and it's a lot higher than you might think. Also, the human body is super efficient at getting rid of excess sodium. It's holding onto it that is actually less efficient and uses more energy (ATP). I'm almost 100% certain you're not the only one hitting this wall on keto or even just a low carb diet. 🤗 (( 💖 ))
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