So you’ve gone keto. You’re skipping bread, dodging pasta, and saying “nah” to bananas. But now you’re tired, cranky, and maybe your brain’s feeling a little foggy. Is it the carbs? Maybe. But there’s a good chance what you really need… is salt. Yep. Salt.
TABLE OF CONTENTS
Table of Contents
Let’s talk about why sodium’s a big deal on keto and how to get the balance just right.
Why Sodium Is Keto’s Unsung Hero
When you ditch carbs, your body starts flusaltshing out water and with it… sodium. That’s why a lot of people feel weird during the first week of keto hello, “keto flu.” Fatigue, headaches, dizziness? It’s not just carb withdrawal. It’s low sodium.
On keto, your kidneys don’t hang onto sodium the same way they used to. So what worked when you were carb-loading might leave you feeling like a wet noodle now.
Wait… Should I Add Salt?
Yep. While most diets scream “cut the salt,” keto’s more like “please pass the salt.” Most folks need a bit more than usual we’re talking around 3,000–5,000 mg of sodium per day, depending on your activity level and personal needs.
But don’t go drinking soy sauce just yet. The trick is finding the right sources.
Smart Ways to Boost Sodium on Keto
Here’s how to sneak sodium back into your meals the delicious way:
- Broth or bouillon: A warm mug of bone broth? Total keto comfort.
- Olives and pickles: Salty and snacky. Win-win.
- Salted nuts: Just check the labels for added junk.
- Sea salt or pink salt: Sprinkle it on your veggies, eggs, or avo.
- Low sodium dressings (yes, they exist!): Amp them up with flavor using citrus or herbs check out our tips in Sodium Alternatives & Flavor Enhancers.
Don’t Overdo It, Though
Balance is still key. Too much sodium (especially from processed stuff) can spike your blood pressure or leave you feeling bloated not exactly #ketogoals.
So skip the super salty packaged meats and stick to whole foods when you can. And if you’re doing low sodium and keto for health reasons, chat with your doc or a dietitian about where your sodium sweet spot should be.
Final Thought
Keto flips the nutrition script in a lot of ways and sodium is one of the biggest plot twists. Don’t be afraid of salt, just be smart with it. A little extra seasoning can go a long way in keeping your energy up and your taste buds happy.
So yeah, salt that egg. Sip that broth. Your keto life just got a whole lot tastier.