My Ketogenic Mediterranean Diet: Day 51 + Low Sodium Diet

The Ketogenic Mediterranean Diet is naturally low in sodium

The Ketogenic Mediterranean Diet is naturally low in sodium

Weight: 155 lb

Transgressions: ate 2 oz nuts instead of 1

Exercise: none


An emergency at the hospital interfered with my dinner plans.  I had to eat something in a hurry, so I drank two tablespoons of olive oil at home, then ate two cheese sticks and a handful of walnuts on my way to the hospital. 

My nutrient analysis of Weeks 5-7 revealed an average daily sodium intake of 1,55o mg.  That total doesn’t include my salt shaker usage during cooking and at the table.  I’ve got to draw the line somewhere.    I might use a quarter of a teaspoon daily from the salt shaker, taking my sodium up to 2,100 mg daily.

The Institute of Medicine (U.S.) recommends an upper limit of 2,300 mg sodium for the general population, in an effort to keep blood pressure under control and thereby prevent cardiovascular disease and death.  A teaspoon—6 g—of table salt has 2,325 mg of sodium.  Most people in the U.S. eat at least 3,000–4,000 mg sodium daily.  It may be physiologically impossible to keep sodium intake under 2,300 mg/day over the long run.   



Filed under My KMD Experience

2 responses to “My Ketogenic Mediterranean Diet: Day 51 + Low Sodium Diet

  1. Unless one is on an antihypertensive (especially a diuretic), I think the salt consumption stuff is overblown. I think the bigger danger is the food that usually accompanies the high salt.

    • I agree it’s overblown, Isaac.

      Nevertheless, if I had mildly elevated blood pressures (e.g., 150/94) and were looking at drug therapy to lower it, first I would try a low-sodium diet for 2-3 months and see if that did the trick. If applicable, I’d also quit smoking, lose excess weight, and start exercising regularly. On the other had, if your blood pressure is 210/104, you don’t have time to wait on those measures to take effect!