The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that has gained popularity in recent years as a way to lose weight and improve overall health. One question that often arises for those following the keto diet is whether or not salt supplements are needed. The short answer is yes, salt is an essential component of the keto diet, and here's why.

Salt, or sodium chloride, is a mineral that plays a crucial role in the body's functions. It helps to regulate fluid balance, maintain blood pressure, transmit nerve impulses, and contract muscles. Without enough salt, the body cannot function properly.

When following the keto diet, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. This process can cause the body to lose water and electrolytes, including sodium, potassium, and magnesium. This is why it's important to consume SALT! to help maintain electrolyte balance and prevent dehydration.

What happens if your electrolyte levels get too low on a keto diet? 

1. Low levels of sodium can contribute to "keto flu": This is a common side effect of the ketogenic diet, which typically occurs within the first three to five days. Symptoms include lethargy, irritability, and feeling run-down. Keto flu is often caused by dehydration and an electrolyte imbalance. To avoid it, it's important to keep your electrolytes hydrated and balanced.

2. Low levels of electrolytes can lead to tummy problems: The digestive tract requires sodium and magnesium to function properly. When the levels are off, it can trigger digestive issues such as constipation and diarrhoea. To alleviate these symptoms, try drinking more water and supplement with SALT!

3. Low levels of electrolytes can increase muscle cramp risk: Muscle cramps, particularly at night, can indicate moderate dehydration or low electrolyte levels. This is a common problem when starting a ketogenic diet, but it can be remedied easily. Try to ensure that you supplement with SALT! during the day and don’t leave it until the evening to try and make up for lower levels of electrolytes. 

Balancing electrolytes and staying hydrated can alleviate most problems: When transitioning from glucose to fat burning on a keto diet, it's crucial to balance your electrolytes and stay hydrated. This can help alleviate most problems experienced when starting a ketogenic diet. 

Some studies have also shown that a higher salt intake can help improve insulin sensitivity, which is important for those with insulin resistance or type 2 diabetes. 

However, it's important to note that not all salt is created equal. Processed foods and table salt often contain additives like anti-caking agents, which can be harmful to health.  They also do not have the optimal mix of all the required electrolytes; sodium, magnesium, potassium and calcium.  

You can increase your daily sodium intake by adding more salt to your meats, drinking bone broth, or eating salted almonds. Additionally, don't forget to consume potassium-rich foods like  avocados, leafy greens, nuts, and seeds are good sources of these electrolytes and can help support overall health on the keto diet. 

In conclusion, electrolytes are a necessary component of the keto diet, helping to maintain proper balance and support overall health. SALT! Not only does this but also tastes great! As with any diet, it's important to speak with a healthcare professional before making any major changes.