Let’s talk about sodium

Sodium seems to be an important part of Keto so I’m curious to get your thoughts. So at first, I started having bad palpitations. I majorly decreased my sodium only to find out I was going in the wrong direction haha. I thought my palpitations were from too much when really, I was sodium deficient! Talk about feeling awful! So now I’m putting salt on everything!!! Even in my coffee! I never wana feel like that again. So my question is, when is it too much sodium? I’ve read that you should have 2000-4000mg/day. But yesterday I had waaaayy more than that. Anyway, let’s talk sodium...

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  • icaj1226 I think to just go by the gudilines and a little more and see how you feel is good. Remember you also need to back this up with about 4000 mg+ of potassium. I have palpitations when I’m not getting enough of both. Major SCAREY!

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  • Are you using a potassium supplement? I looked at the recommended foods for potassium and I don’t like any of em. I am taking a multi-vitamin each day

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  • I've just started using the calculator here, so I hadn't been tracking all the extra nutrients before.    

    I've been taking a multi-vitamin daily, as well as fiber and omega 3 pill.     I do not like fish and I do not like leafy greens, so that's an area I've been having to look out for.

    I do get plenty of sodium, and I worry about getting too much.    I'm going to start taking vitamin K pills next time I go into town, and also a potassium supplement because I'm not getting much of that at all.   Before going on the diet I would eat banana's everyday, I miss those.

    I eat bacon every morning so I think that's where I get the majority of my sodium.   I had 4500mg of sodium today, too much.   

    I'll be keeping an eye on them.   It has a warning about brand names not reporting, wish they had an option where you could fill them in with the USDA testing values when not available otherwise.

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  • icaj1226 You need much more than a multi vit each day sorry to say. Look at the daily potassium on that, percentage. I take handfuls of potassium suppliment a day and try to get in dried parsley. 

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  • Badmojomn thank you! I will pick up a supplement today

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  • Watch "The Salt Fix" on YouTube. Very eye opening. I take 2 tsp of Remonds Salt a day. I get headaches when I'm low. I also take Potassium and Magnesium Glycinate, at night for the Mag. makes me sleep well.

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  • summerfree16dbba that was very informative. Have you read his book yet? I’m thinking about purchasing it 

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  • icaj1226  I haven't read the book, I'm still going through the 4 others I've ordered recently on fasting and keto. The talk on you tube really covered it well. 

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  • For keto 5000 is recommended for sodium but don't forget potassium (3000  ) and magnesium (400). These are minimums but shouldn't go over too much on magnesium. I salt everything, get my potassium from fake salt and take a magnesium supplement at night ( helps with sleep too). 

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  • linrenep Do you have more recommended amounts?    I just use the RDA because I don't know of anything better, but would like to.

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  • summerfree16dbba That was pretty interesting.    My sodium is well above the RDA because of all the bacon I eat and I was a little worried about that.     I guess I don't need to now.     I hope more info comes out, only 1 source is tough.

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  • itzclay362b82 the recommended amounts are for a standard diet...not fat burning. The figures I got were from a summit in Colorado put on by dozens of doctors and health professionals that support a ketogenic lifestyle. A good easy to understand video on the summit and this subject is by ketoconnect.

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  • Dr. Eric Berg also gives very helpful information and is easy to understand while giving the science behind it.. 

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  • itzclay362b82  I get 2 tsp a day in. I put it in a little container in the morning and just take it throughout the day. I also make this thing called a ketoaid that Dr. Ken D. Berry talks about. 24 oz any water, I use lemon Bubly or LaCroix, 1 oz apple cider vinegar, 1/2 tsp cream if tartar for potassium, 1/2 tsp pink salt and a squirt of lemon juice. Gets a lot of your electrolytes in easily and I hear apple cider vinegar supposed to be good for you. 

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  •  if you're doing keto and not eating all that processed food which has tons and tons of sodium in it and our kidneys are excreting what sodium we do have because of Keto it's easy to see why we're deficient. so it's important to get your salt in I get a headache if I don't get enough. Sometimes I'll  even just take a drink of pickle juice lol

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  • summerfree16dbba Thanks, I'll look into that.   My wife needs a "ketoaid" type drink, she's always doing those little squeeze bottles you add to your water.   The ingredients don't look terrible, but has some artificial sugar in it.

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  • linrenep I'll check out ketoconnect, thanks.   

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  • itzclay362b82 Oh they are fabulous! They even do a live show I think on instagram about 9 am cst but I can’t remember if that’s the right time. It’s a q and a type of live stream. I love to watch their reviews on YouTube of products sent to them. They have a no holds bar type of approach and are unbiased. Due to their honest reviews on products, I went straight online to purchase some. I love that they make tried and true recipes also then I think they review them. I made two of their cookies already- the pecan shortbread and spiced. Very tasty .

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  • Badmojomn yes. They have several live shows. The cooking and q & a is 9 am eat Sundays. I watch tins of their videos on product testing. They have a website ketoconnect.org where I get a lot of receipes ( that's where I got the choc chip cookie recipe I sent you.) And I love there chicken pizza crust receipes!

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  • Creating a brine of Sole water and taking 2 tbsp of that with a glass of water is a great way to get some vitamins and minerals. 

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  • Update -potassium and heart palpitations. I have vacation days now and started yesterday.  I went to get a tattoo, which I have done before, and had some cocktails the evening prior. I wasn’t paying attention to my potassium sources day before, and I had an arrhythmia so bad I thought maybe I should head to the ER! okay, so I had non Keto breakfast McDonald’s out of panick with a potato hashbrown, about 45 min after digesting the food, deep breaths, kicked my legs up, these palpitations went away. These palpitations not only were scary, but lasted a long time, about 40 min or longer. I didn’t feel “off” but maybe a faint feeling standing there feeling my heart jump all over. This is real. Please monitor potassium, because even one day your heart can be affected like mine was. I’m typically fairly good at monitoring but this slipped past me this time. I’m actually considering keeping potassium supplements on my purse at all times to have quick access to it if I am traveling. 

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  • icaj1226 You don't like these top foods for potassium?

    Below is a list of high potassium foods:

    1. Avocado
    2. Acorn squash
    3. Spinach
    4. Sweet potato
    5. Wild-caught salmon
    6. Dried apricots
    7. Pomegranate
    8. Coconut water
    9. White beans
    10. Banana

    You really should be choosing foods to eat and not supps

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  • fkd383d some of those are not ketogenic friendly, off that list! 

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  • Badmojomn 

    I totally agree!!

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  • Moringa Leaf Powder is a powerful aid to anyone whose doing Keto. It contains way more potassium than Bananas with a virtually ZERO Net Carb footprint. Consider adding this food to your routines. It contains protein, calcium and a load of other minerals 

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