Post by reddarin on May 19, 2013 17:23:47 GMT -6
In The Art & Science of Low Carbohydrate Living, Drs. Phinney and Volek explain that Nutritional Ketosis is not a low sodium way of eating. Remember that individual health issues have to be taken into account when you make changes to what and how you are eating.
Page 19:
Page 20:
Another quote from that chapter's summary, page 22:
That is very interesting. If you are having a problem with regularity you could benefit from a close examination of your sodium intake.
Page 40 has more salty goodness. He remarks that adding 1 to 2 cups of bullion to your routine adds about 1-2 grams of sodium and being keto-adapted ensures that the salt moves right on through you.
On page 150, Phinney shows low sodium to be the culprit behind abnormal potassium sacrifice.
So that fluttery heartbeat you experience can be from a potassium deficiency brought about by too little sodium.
Page 150, and elsewhere, is where he says a total of 5 grams of sodium for an LC'r in some combination of food and added sodium (broth, bullion, etc).
Note that table salt is not pure sodium. It takes about two teaspoons of table salt to get 5g of sodium. You don't need to eat two teaspoons of table salt a day. Your sodium can come from all sources: food, drink and added as seasoning. Most food loggers should let you track sodium so you can get an idea of how much you are actually eating.
Page 19:
"Salt deprivation leads to lightheadedness, fatigue, headache, and malaise."
Page 20:
"High carbohydrate diets make the kidneys retain salt, whereas a low carbohydrate intake increases sodium excretion by the kidney (called 'the natriuresis of fasting')."
Another quote from that chapter's summary, page 22:
"3. Third, the body's metabolism of salt is uniquely different when one is adapted to a low carbohydrate diet. Salt and water are more efficiently excreted, which is a good thing as long as you maintain an adequate minimum sodium intake. Ignore this lesson and you are likely to suffer the completely avoidable problems of headache, fatigue, weakness, and constipation."
That is very interesting. If you are having a problem with regularity you could benefit from a close examination of your sodium intake.
Page 40 has more salty goodness. He remarks that adding 1 to 2 cups of bullion to your routine adds about 1-2 grams of sodium and being keto-adapted ensures that the salt moves right on through you.
On page 150, Phinney shows low sodium to be the culprit behind abnormal potassium sacrifice.
"At some point, when confronted with this low sodium intake plus carbohydrate restriction, most people's defense mechanisms can't maintain normal mineral balances. So the body's next level of defense is for the adrenal gland to secrete the hormone aldosterone, which makes kidney tubular cells excrete potassium in order to conserve sodium. That is, the body wastes some of its intracellular potassium in order to cling to whatever sodium it can. However unless there is copious potassium coming in from the diet, this excess urinary potassium comes from the body's potassium pool inside cells. Two things then happen. First, nerve and muscles cells don't work well, leading to cardia dysrhythmias and muscle cramps. Second, because potassium is an obligate component of lean tissue, the body starts losing muscle even if there's plenty of protein in th diet"
So that fluttery heartbeat you experience can be from a potassium deficiency brought about by too little sodium.
Page 150, and elsewhere, is where he says a total of 5 grams of sodium for an LC'r in some combination of food and added sodium (broth, bullion, etc).
Note that table salt is not pure sodium. It takes about two teaspoons of table salt to get 5g of sodium. You don't need to eat two teaspoons of table salt a day. Your sodium can come from all sources: food, drink and added as seasoning. Most food loggers should let you track sodium so you can get an idea of how much you are actually eating.
