Low-carb diets, like keto, carnivore, and Atkins, have gained increased interest for their weight loss and health benefits. As someone with a chronic health condition and sensitivity to inflammation, I’ve certainly explored this path. However, one often overlooked factor is the need for increased salt intake. Many people (including myself) experience headaches, fatigue, and dizziness, often referred to as “low-carb flu,” during the initial phases of a low-carb diet. Dr. James DiNicolantonio’s book, The Salt Fix, provides incredible insights into why low-carb dieters need more salt to maintain optimal health and avoid uncomfortable side effects. Let’s unpack this together by dispelling common myths and getting down to the logic behind the need to increase your servings of salt when participating in the low carb lifestyle.
Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any changes to your diet, particularly if you have any existing health conditions or are on medication.
See Also: Salt Benefits: 6 Reason You Need It on the Carnivore Diet
The Importance of Salt in the Body
Sodium plays an important role in many of the body’s functions, from maintaining fluid balance to supporting nerve function and muscle contractions. On a typical high-carbohydrate diet, the body retains more water and, consequently, more sodium. When carbohydrate intake is drastically reduced, as in low-carb diets, the body begins to deplete glycogen stores, which leads to water loss. Along with this water, essential electrolytes, including sodium, are flushed out.
This loss of sodium is a major contributor to symptoms like fatigue, muscle cramps, and headaches commonly experienced by those transitioning to low-carb diets. According to Dr. DiNicolantonio, the decreased salt intake associated with modern diets is harmful, and low-carb dieters are particularly vulnerable due to the accelerated excretion of sodium during carb restriction.
Sodium: One of Schüßler’s 12 Essential Cell Salts
In addition to Dr. DiNicolantonio’s insights, it’s worth noting that sodium is also one of the 12 essential mineral salts identified by Dr. Wilhelm Schüßler, a pioneer in the study of biochemical cell salts. Schüßler’s work emphasized the importance of these minerals in maintaining cellular health and overall balance in the body. Sodium chloride, in particular, was considered vital for fluid balance and the proper function of tissues and organs.
The Difference Between Sodium and Salt
Though people often use “salt” and “sodium” as if they mean the same thing, they are actually different.
- Salt is what you sprinkle on food, and it’s made up of two parts: sodium and chloride. About 40% of salt is sodium.
- Sodium is the part of salt that your body needs to function properly. It helps with things like balancing fluids, sending nerve signals, and controlling muscles.
When experts talk about sodium intake, they are referring to the sodium in salt, not the total amount of salt itself. For example: 1 teaspoon of salt contains about 2,300 milligrams of sodium.
This difference is important to know when reading food labels, as sodium can be found in foods even if you’re not adding table salt.
Why Low-Carb Diets Require More Salt
Low-carb diets act as natural diuretics. As glycogen is burned off, it releases water, and this water loss drags sodium out of the body. Without sufficient sodium, blood volume can drop, leading to lightheadedness, decreased energy levels, and even palpitations.
Dr. DiNicolantonio emphasizes that low-carb dieters must be especially vigilant about their salt intake. In The Salt Fix, he explains that, contrary to conventional advice to lower salt intake, those on low-carb diets may actually need to increase it to maintain optimal health. This extra salt can help restore balance, alleviating symptoms like low energy, muscle cramps, and mental fog.
How Much Extra Salt Do You Need on a Low-Carb Diet?
Low-carb dieters are recommended to increase their salt intake to 3-5 grams daily (about 1.5-2.5 teaspoons) to replace sodium lost through urination and maintain electrolyte balance.
Signs of sodium deficiency on a low-carb diet include:
- Headaches
- Fatigue or low energy
- Muscle cramps
- Dizziness or lightheadedness
- Constipation
If you experience any of these symptoms, it may be a sign that your body needs more sodium.
Common Myths about Salt Intake
Misconceptions about salt can lead to poor dietary choices. Here are three common myths debunked:
- Myth 1: All Salt is Harmful
Many believe salt is harmful and should be avoided. However, moderate salt intake is essential for maintaining electrolyte balance, especially on low-carb diets. Too little salt can cause fatigue, cramps, and cognitive issues. - Myth 2: Low-Sodium Diets are Always Healthier
While low-sodium diets may help certain health conditions, they can be harmful to others, especially low-carb dieters. Insufficient sodium can lead to imbalances, dehydration, and poor performance. It’s crucial to get the right amount, not drastically reduce it. - Myth 3: Only Table Salt Counts as Sodium
Sodium isn’t just from table salt. Processed foods contain hidden sodium. For low-carb dieters avoiding processed foods, the risk is not too much sodium, but too little. Balancing your intake from various sources is vital for health.
Practical Ways to Increase Salt Intake
Increasing salt intake doesn’t have to be complicated. Here are some simple ways to boost your sodium levels on a low-carb diet:
- Add Salt to Water: A pinch of salt in your drinking water can help maintain electrolyte balance.
- Incorporate Salty Foods: Broths, pickles, salted meats, and olives can all help boost your sodium intake naturally.
- Use Different Types of Salt: Sea salt and Himalayan pink salt are excellent options for adding flavor and nutrients.
- Time Your Salt Intake: Consider consuming salt in the morning and before workouts to support energy levels throughout the day.
The Science Behind Salt and Health: Insights from ‘The Salt Fix’
Dr. DiNicolantonio’s research in The Salt Fix challenges the long-standing belief that salt is harmful. He argues that salt has been unfairly vilified and that our bodies actually thrive on higher sodium levels than recommended by most guidelines. According to his findings, salt is essential for optimal cardiovascular health, brain function, and physical performance.
In fact, for those on low-carb diets, salt not only helps maintain electrolyte balance but also supports cognitive clarity, stable energy levels, and better physical endurance. Dr. DiNicolantonio asserts that the risks of too little salt may outweigh the risks of moderate salt consumption, especially for people on low-carb regimens.
Final Takeaway
Low-carb diets may require a different approach to electrolyte balance, with salt playing a key role. Dr. James DiNicolantonio’s The Salt Fix offers a fresh perspective on how critical salt is for our health, particularly for those following low-carb diets. By understanding the need for extra salt and incorporating it into your diet, you can avoid the discomfort of low-carb flu and maintain your well-being.
Disclaimer: The content of this article is based on research and insights from The Salt Fix by Dr. James DiNicolantonio and the 12 essential cell salts identified by Wilhelm Schüßler. It is for informational purposes only. Please consult a healthcare professional before making any significant dietary changes.
Sources
Low-salt diets may not be beneficial for all, study suggests | ScienceDaily, Is Salt Actually Bad for You? (5 Salt Myths Debunked) – NativePath, Is Salt an Electrolyte? (clevelandclinic.org)
Schüßler, Wilhelm Heinrich. An Abridged Therapy: Manual for the Biochemical Treatment of Disease. 25th ed., translated by Louis H. Tafel, Boericke & Tafel, 1898.
DiNicolantonio, James. The Salt Fix: Why the Experts Got It All Wrong–and How Eating More Might Save Your Life. Harmony, 2017.
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