Getting Keto Adapted
Did you start the keto diet and quit because of low energy, low moods and/or constipation??? Yep! The dreaded Keto Flu which I call “Carb Withdrawal” often causes people to think the keto diet isn’t right for them. Let me tell you what is really going on so you can have great energy and moods while you begin your keto lifestyle!
Adding in extra salt is important when you begin the ketogenic diet because it will help you combat low energy, low moods, constipation and headaches. Instead of adding in carbs for energy, you must think about your diet and energy differently.
Within the first two to four days of lowering your carb intake to below 20 total grams a day, you will start showing elevated blood ketones, which marks the start of your body utilizing nutritional ketosis (and lipolysis) and shifting its primary fuel source to fat. However, you might have issues with energy, moods, headaches, or other common “keto flu” symptoms. To combat the symptoms of keto flu, you first must make sure to keep your water and electrolytes up; this is why salt is so important. When becoming keto-adapted, your kidneys release much of the salt (and associated water) that they hold onto with higher-carb diets. You need to add more water, salt and electrolytes to ensure that you don’t get dehydrated. You also might want to reduce your workouts and activity levels during the first couple weeks.
A well-formulated ketogenic diet requires getting enough salt, electrolytes and water. It is an important part of becoming keto-adapted, especially in the first few weeks after making the switch to keto. If you do a carb-up, that will make you retain water (carbohydrates make you retain water) but won’t fix the problem of electrolyte imbalance. CLICK HERE for more on carb ups.
Even if adapting to a keto lifestyle doesn’t cause any obvious side effects, you need extra water and sodium. Eliminating packaged foods will likely deplete a lot of the sodium from your diet. The recommended foods for the keto diet don’t contain a lot of liquid, so you will want to drink at least half your body weight in ounces of water every day. If you suffer the fierce headaches that some people get when beginning a low-carb diet, add sodium.
I suggest throwing out your regular table salt and replacing it with a quality mineral-rich sea salt like Redmond Real Salt. Redmond Real salt is essential for electrolyte balance and will give you energy. After a few months of using Redmond Real Salt, you will likely find that table salt has a chemical-like taste.
Redmond salt is harvested from ancient sea beds with a high mineral content. They contain about 70 percent of the sodium in regular salt (which has been refined, bleached, and processed until it is pretty much pure sodium chloride, often with anti-caking agents added).
The other 30 percent consists of minerals and micronutrients (including iodine) found in mineral-rich seas. In terms of taste, we greatly prefer these salts to regular salt; they are well worth the extra cost. Do not make the mistake of using sea salt containing dextrose, which is added as an anti-caking agent and is a form of sugar!
IMPORTANCE OF INGREDIENTS
When I teach Keto in Italy, I notice a commonality wherever I eat in Italy. They don’t use a lot of ingredients, but they use the BEST ingredients to make the food taste extra delicious! Even the salt they use!
Salt may seem like a minor ingredient in your cooking but once you start using a quality salt filled with minerals, you and your dining companions will notice a difference in the flavor of your food. Even though it is a small part of your cooking, salt can take your cooking to the next level! I can immediately taste the difference when someone used table salt, it tastes chemically.
I always use Redmond Real Salt for a few reasons.
Many times salt has anti-caking agents added to it such as dextrose, which is another name for sugar. Even sea salts are often devoid of essential trace minerals. Not to mention, many sea salts are contaminated with micro-plastics. Our oceans are sadly quite contaminated making most sea salt filled with harmful chemicals.
Redmond Salt is found in central Utah, deposited from ancient sea. Redmond salt is not made with any heating processes, no additives or chemicals. The lovely pink color come from over 60 natural occurring pink trace minerals.