Q&A: Salt intake, weight-loss plateaus and how much protein should you eat?

I have been ketogenic for 6+ months. With too little salt I don’t feel well at all.

I understand that an LCHF/ketogenic diet means your body passes salt rather than holding on to it.

Every morning I have 2 g salt in 0.5 l (17 fl. oz) of water, I do the same in the evening. However, this weekend before a 6 hour-25 degree cycle I had 5 g salt in 1 l (34 fl. oz) water before I went, 3 l (101 fl. oz) water while out. I had another 5 g salt that afternoon/evening with 2-3 l (68–101 fl.oz.) water.

I had the best ride I have had for a over a year, so powerful and I did not experience and restless leg syndrome when i went to bed and i slept really well, which i don’t normally do after a big effort.

My concern is 10-12 g of salt in a day sounds a lot. Are there any short or long term issues taking this much salt whilst ketogenic?

Many thanks,

I just have a small concern. I have been on and LCHF for almost 6 months now, the first 5 months were amazing I’ve lost around 20 kg (44 lbs.) so a good average of 4 kg (9 lbs.) a month and I feel proud of it and thankful to you and to your website.

Now for the past one month I have lost 0 kg, I weigh 125 kg (275 lbs.) now.

1. Is this a normal plateau or my body got used to the diet?
2. My eating habits are the same. Do you think I should start controlling my portions maybe, and counting the proteins?
3. My friends are recommending that I should have a cheat day once a week which will make my body lose weight more, is this true? what do you think, please?
4. Could it be because I’m eating a bit of nuts?
And yes I’m doing intermittent fasting.

Some keto sites and LCHF doctors recommend a minimum of 30 g protein at each meal – (Leucine and better muscle metabolism or something like that) I am following a clean LCHF lifestyle and I am losing weight. I am interested in the other benefits of LCHF like mental clarity etc.

I am only 15 weeks into this lifestyle, my memory and brain fog have as of yet not improved – my short term memory is a little worse and I wanted to ask you could this be because my blood ketones are not optimal yet – generally my readings are only around 0.4–0.5, only once it was 1.7 even though I’m strict.

So could 30 g protein in one sitting be too much for my case – which then translates to low blood ketones and therefore not optimal brain BHOB fueling. My daily protein macro is approx 67-80 g. Some sites suggest I should have 90 g/day?

My interest in ketones is around brain fuel and clarity. Female, 60, 5’3, 80 kg (176 lbs.), CFS/hypothyroidism Rx /hypertension Rx. Do my low blood-ketone readings indicate that I am not fat adapting fully?

Is 4 months in too soon to expect neuro improvement? If my blood ketones got above 2, would my brain fog improve?

Many days I am not hungry and therefore don’t eat very much at all. I know you state eat only when hungry… I just want to make sure I am doing the best for my health as on these days I probably don’t meet my protein macros.

Therefore, should I be eating the total protein macros even if I’m not hungry? Since starting this lifestyle I have no cravings and minimal to no hunger. My neurobiochemistry must be very content – for the first time in my life!

Many, many heart-felt thanks. Like you -I am doing this for life…