Best salt substitutes according to redditors

Benson's - Table Tasty Salt Substitute - No Potassium Chloride Salt Substitute - No Bitter After Taste - Good Flavor - No Sodium Salt Alternative - New Size 3 oz Bottle With Shaker Top https://www.amazon.com/dp/B006GCMI5Q/ref=cm_sw_r_cp_api_i_jAE7Cb9T7DC8B

It's awesome.

Use Lite Salt (find it locally for cheap) on ALL THE THINGS! \o/

You would probably be better off just continuing the water fast and forgoing the bone broth. It could certainly make you hungrier, and its primary benefit is usually that it helps some people get through the early days, which you've already bypassed (and those are generally considered to be the hardest where hunger pangs are concerned.)

Also speaking from personal experience, I tried adding 2 cups of bone broth to my 10 day water fast after experiencing a few days of very low energy, and I had a very bad reaction to it (intense nausea, belching, and dry retching / vomiting). I mentioned it here, and the suggestion from a few folks was that the sudden influx of sodium had probably triggered it.

If you'd like to supplement electrolytes, here are some recommendations:

For sodium, Celtic Sea Salt on dissolved on the tongue or small sips of Pickle Juice. For potassium, NoSalt has a good amount per serving and can be mixed with water and taken as a shot. Magnesium can be supplemented in pill form, a lotion/spray, or by soaking your feet in Epsom Salt. These will all be most beneficial on a longer fast, although I find that supplementing sodium starting on Day 2 of my own fasts has made me feel better (less brain fog and dizziness, improved mood). As for the most beneficial amount, a general recommendation - provided on the Fasting Talk podcast - was discussed here.

HTH!

Sounds like a very powerful project, ED or not! The reasoning behind it would be very interesting to a lot of people. So many people fast for so many reasons. I've researched fasting and its health benefits for years (not ED related) and it's a great subject. Please drop am update here when you finish it!!

I'm not trying to give any unsolicited advice, but here are a few things that really help a lot of people (fasting for health, not ED) and myself get through extended fasts:

• Go low carb for at least 3-5 days before you start. Less than 10-15 g a day. You'll put your body into ketosis while still being able to eat. That way once you start the fast you'll already be in ketosis and won't have to make that such fasted (which is hard).
  
  
• electrolytes electrolytes electrolytes! Magnesium, sodium, potassium. Very important. Most people feel gross on a fast because they don't have electrolytes. Even very thin people still have plenty of stored fat and protein calories so it's not an energy issue. Your body flushes a lot of its electrolytes while fasted so you need to replace them. For magnesium I use this and love it: Natural Calm. It also has done calcium and potassium and its fizzy. For potassium I use 1/4tsp twice a day of Morton's No-Salt. It has 680mg per quarter teaspoon which is more than you can get from most supplements. For sodium sea salt is best. Even better if you use Celtic get or pink salt. A pinch or two under your tongue several times a day is great for an energy boost. Every time you have a fill quart of water, take a quarter teaspoon of salt. It makes a massive difference.
  
  
• Water. You'll need more than usual, but don't overdo it. If you're peeing too much you're drinking too much and/or need more salt.
  
  
• Sleep! Get your sleep! Take naps! If you're too tired this will be much harder.
  
  
• Don't work out much. Walking, swimming, yoga is ok, but intense stuff is going to be brutal.
  
  I hope this helps. The electrolyte thing is especially important. I've tried fasting with and without them and fasting with them is a million times easier and I feel so so so much better. Without them I couldn't get past 5 days and passed out. Not even kidding.
  
  Good luck! Sounds likea great project!
  
  Edit: too many autocorrect typos to fix now on mobile on a small screen. Sorry.

Here ya go

The vast majority of us use Lite Salt (which has 350mg potassium and 290g sodium per quarter teaspoon) or No Salt (which has 610mg per quarter teaspoon). Mix it into broth or ketorade, or just use it on your food throughout the day.

Much easier than taking pills imo!

from what i've found online, healthy adults are supposed to get between 2600-3400 mg of potassium per day, depending on gender.

so take for example Nature Made potassium gluconate. each tablet is 550 mg but each only provides 90 mg of potassium. so to get the recommended daily amount of potassium you'd have to take either 29(F) or 38(M) of the tablets per day, which seems like an expensive and inefficient solution to me.

NoSalt however, provides 650mg of potassium per 1/4 teaspoon. the recipe on snakediet.com calls for 1 teaspoon of NoSalt which comes out to 2600 mg potassium.

mixing NoSalt in water seems much more practical than taking 29+ potassium gluconate tablets daily.

edit: URL

I take a multivitamin and drink a daily ketoade. My ketoade is 1/4tsp salt for sodium; 1/2tsp lite salt for sodium/potassium. You could also use 1/4tsp Nu/No Salt instead, or buy a potassium citrate powder; 1tsp magnesium citrate powder. I use a nice water bottle that unscrews so I can dump in the mixture and add water; 1Tbsp lemon juice; and sweetener. Tastes like a mild lemonade with 1060mg sodium, 700mg potassium, 162mg magnesium. You could also flavor it with Mio or powdered drink packet or other water enhancers, instead. Refrigerate and grab in the morning to drink throughout the day along with plain water, might want a couple bottles each day. It leaves room to get electrolytes in food, but ensures you get enough to not feel horrible if you can't get enough from meals.

Full data on all the nutrient content.

I call this the 5-layered super half-moon omelet. It's super because it is very high in anti-oxidants, vitamins, and minerals. And just one can give you half the calories for the day, and over half the vitamins and minerals(I take one effervescent multivitamin pill every day so I have over 100% of all vitamins required; effervescent pills have almost 100% bio-availability unlike normal non-dissolving pills)). It is also super because:

• it is easy to make
  
  
• it is quick to make - under 6 min for both cooking and prepping
  
  
• it is inexpensive
  
  
• it contains no exotic, US-only ingredients
  
  Instructions:
  
  
• Beat two large eggs, add a pinch of cinnamon and iodized sea salt, then mix it some more.
  
  
• Lather the non-stick pan with butter or margarine, not oil. Pour the egg-mix into the pan.
  
  
• After 10 seconds add the first layer - cheese (you can layer half of it or full surface, as melted cheese becomes a part of the egg surface).
  
  
• Add other 4 layers on top of the first one in the following order: chicken/turkey salami(mine is enriched with red peppers), red onions (of all the onion types these have the highest anti-oxidant count), spinach, tomatoes.
  
  
• add Nu-salt - it's potassium, not salt.
  
  
• While you were doing all that, the eggs should already be done, so remove it from the heating surface and place a lid on the pan so the steam does its work for about 40sec.
  
  
• Put mayonnaise on top of the last layer.
  
  
• Fold it.
  
  P.S.
  
  It tastes delicious!
  
  The combo of cinnamon integrated into the eggs, enveloping cheese, the mayo, onions and tomatoes make it just right (spinach is undetectable taste-wise).

Most of the formulations I've ever purchased are advertised as "salt lite" or "half salt", meaning that they are half potassium chloride and half sodium chloride.

https://www.amazon.com/Morton-Lite-Salt-Sodium-Table/dp/B0005YM0UY

I've tried the Nu-Salt or the Salt Substitute which is all potassium chloride and it tastes wrong to me. But that's just me. ;)

LiteSalt is half salt/half potassium. NoSalt is full potassium.

I think LiteSalt is best for fasting purposes, because you get a little salt deprived too. LiteSalt + magnesium supplementation.

I have an 80oz bottle that I fill with water + tsp himalayan pink salt + tsp No Salt + teaspoon Natural Calm powder (magnesium). I sip t/o the day and can tell I difference if I forget and get behind. I also take a B complex pill and calcium pill in the morning and a magnesium citrate capsule at bedtime. This formula has been working very well for me over the past couple months. No more palpitations and laser-focus at work and home. KCKO!

• Eat avocados.
  
  
• Put this on foods that need salt - which is always everything.
  
  
• Read this if you want.
  

Don't use that stuff. Try this instead. This question comes up quite a bit.

https://www.amazon.com/Now-Foods-Citric-Acid-Pound/dp/B004AC1SHS

What's your DRA? 1500mg? Whenever I do a low sodium diet, I shoot for roughly 1500mg.

For this type of dietary restriction, I normally stuck to foods that don't need a lot of salt, like veggies, lean meats, and fruit. You'd be surprised how much salt is in bread, crackers, pastries and other baked goods. Pastas and rice also tend to need more salt to add flavor, so I avoid those too, however, rice is more forgiving with how many spices you can add to it.

How do you feel about potassium-free salts and low sodium salt substitutes? There's a pretty good half & half on amazon that has good reviews: https://www.amazon.com/Nu-Salt-Substitute-Shaker-3-Ounce/dp/B004EPBMRC/ref=sr_1_12_a_it?ie=UTF8&qid=1511449360&sr=8-12&keywords=salt+substitute

https://www.amazon.com/GoodSalt-Substitute-Iodized-Mineral-Alternative/dp/B00UKSA5D4/ref=sr_1_9_a_it?ie=UTF8&qid=1511449360&sr=8-9&keywords=salt+substitute

https://www.amazon.com/Bensons-Potassium-Chloride-Substitute-Alternative/dp/B006GCMI5Q/ref=sr_1_1_sspa?ie=UTF8&qid=1511449360&sr=8-1-spons&keywords=salt+substitute&psc=1

Nosalt:
https://www.amazon.com/NoSalt-Original-Sodium-Free-Alternative-Ounce/dp/B0049IRCAA

or equivalent salt substitute. You can find them by the regular salt in the store.

For this one particularly, it only has potassium chloride (K salt), and no sodium chloride (Nu salt), so you would mix with regular salt about 50%.

I pour a small bit in my hand and add it to a glass of water, and then I do the same with a bit of table salt. Zap in the the microwave for 1 minute and stir to get it to dissolve quickly. It should only taste mildly salty if at all.

On strict keto or fast, I'll have two a day, one in the morning, and once in evening. If on a fast or if I am having some 'distress', I'll also have some Metamucil. I'll also have a glass of salt water if I am feeling notably lethargic, I have a headache, or I notice my blood pressure is higher than normal (can be an indication of K deficiency).

I take a multivitamin each day (mostly for just piece of mind) along with vit. D and fish oil with my other medicines.

I take no other supplements. Most other supplements, outside of diagnosed deficiencies (usually the result of an illness or drug side effect), are of very suspect utility. Most of the time, you will get more than enough nutrients with a varied diet. The only steady deficiency for most people that is effective to supplement will be D and Omega 3.

Many people will say Himalayan salt, but it only has trace amounts of minerals other than sodium. It is mostly a fad for hippies/hipsters who don't know better. It is pseudoscience.

You can try taking sodium free salt. Just add it in water and stir. Something like this: http://www.amazon.com/Nu-Salt-3-Ounce-Shaker-Pack-12/dp/B000H1558E/ref=sr_1_3?ie=UTF8&qid=1397648537&sr=8-3&keywords=salt+substitute

Very easy way to increase your potassium intake.

More than just feasible.

EDIT: a more informative link on potassium chloride salt substitutes.

Have you looked at online retailers? I noticed that you can get it from Amazon Canada. But after factoring in shipping, it works out to $3.50 CAD per can, which seems kind of high. 36 ounces total.

Instead, you may want to try "lite salt," which is a blend of sodium and potassium. Here's 33 ounces of it for $15 and change. Most people find this more palatable than pure potassium chloride.

>I've also been advised potassium salt is very dangerous so I shouldn't be looking for it.

Only if you're taking medication that causes you to retain potassium, or a related health issue. Either way, get some blood tests from your doctor to figure out if you have any issues there, before taking supplements.

I got them all on Amazon.

https://www.amazon.com/NoSalt-Sodium-Free-Salt-Alternative-Ounce/dp/B0183RU7VI

https://www.amazon.com/Spice-Lab-Pink-Himalayan-Salt/dp/B004LKVRLG

https://www.amazon.com/Bobs-Red-Mill-Pure-Baking/dp/B014GMV7RC

https://www.amazon.com/Pure-Organic-Ingredients-Magnesium-All-Natural/dp/B075MV4F58

https://www.amazon.com/Natures-Way-Cayenne-Potency-Packaging/dp/B0009ET9XQ

I use these

Trace Minerals 40,000 Volts, 8-Ounce

https://www.amazon.com/dp/B000Z98KF8/ref=cm_sw_r_cp_api_i_x.73AbHS8Z51Z

Morton Salt Substitute w/ potassium, 3.12 oz

https://www.amazon.com/dp/B00KPX1W4U/ref=cm_sw_r_cp_api_i_..73AbJH07XGC

I have the air popper and really enjoy it. It's a single use device but I use it all the time. Here's what I do and everyone seems to love it:

1. Coconut oil on top to melt. Add before the next ingredients so it sticks.
   
   
2. Fine salt. The Flavacol might work, but I prefer a finely ground salt. I use this. Any salt will work, that was just the finest salt they had at the grocery.
   
   
3. Costco's No-Salt Seasoning. I love this stuff. It's about $8 or so for one container. $14 on Amazon (it'll last a while). I use it on all sorts of things.
   
   
4. Nutritional yeast. I get it from Trader Joe's but most groceries will have it. Get the smallest container you can, you won't need much. Put in an empty shaker.
   
   
5. I've only tried two types of popcorn. Bob Redmill White Popcorn and Trader Joe's Yellow. I prefer Trader Joe's Yellow so far. It seems to pop better with less kernels. Either way, a small bag lasts forever. It took me 3 years to finish this.
   
   

Sodium. Potassium. Magnesium. In that order.

Want to make it easy? Buy bullion paste or cubes. Drink hot broth twice a day with 1/8-1/4 tsp of potassium salt in in. That's what I do. Have some next to me right now as a matter of fact.

This is what I use specifically:
Boullion:

Potassium:

Magnesium:

[Although I recently switched to four of these a day:] (http://www.amazon.com/Cardiovascular-Research-Magnesium-Taurate-Capsules/dp/B00014D5TS/ref=sr_1_2?s=grocery&ie=UTF8&qid=1450453968&sr=8-2&keywords=magnesium+taurate)

The LID website is super helpful indeed!

My husband just recently completed his low-iodine diet regimen for radioactive iodine treatment. This website was a godsend.

We used - Morton Table Salt, All-Purpose Non-Iodized Salt without any issues.

https://www.amazon.com/Morton-All-Purpose-Non-Iodized-Seasoning-Canister/dp/B0085JSEDS

Good luck with your sister! She is lucky to have such a supportive sibling. :)

When it comes to cramping, the first thing to check is your electrolyte intake. Just sodium, or just potassium, isn't enough. You need adequate sodium, potassium, chloride, magnesium, and calcium.

Forget sports drinks, eating a banana, etc. Get some Morton's Lite Salt. You can get it from any grocery store if you don't want to get it from Amazon. It's a 50/50 mix of sodium & potassium chloride. Mix a quarter teaspoon in some water and drink it at least half an hour before exercise.

This should stop your cramping cold. Supplementing with Calcium and Magnesium Citrate is also a good idea when eating keto-style, as it helps prevent kidney stones in addition to ensuring adequate electrolyte intake.

I'm going to give you some high protein, no oil, no soy recipes but you'll need to adjust them for no salt, no onion. (Is a salt substitute possible? (haven't used this myself, just has good reviews) Do dried or very well cooked onions work for her, or onion powder, or shallots or leeks?)

These may be highly spiced, but don't need to be spicy-hot at all. They call for onion, just leave it out, or use a bit of onion powder if that works. If you leave out all the salt, I'd increase the other spices and vinegar.

Cumin Infused Veggies and Chickpeas over Quinoa

Lentil Soup

Smokey Apple Baked Beans

Mushroom Lentil Burgers

Burmese Tofu

Peanut butter on whole wheat toast

a pea protein powder to make smoothies, or smoothies w/ oats and flax added

​

Some other places for ideas:

Low FODMAP recipes won't have onion

Fat Free Vegan recipe website and Susan's blog

Nutritarian or SOS-free groups have no salt recipes

I use this stuff in place of salt in most recipes. It's good stuff. You can get it at Costco, or for a little more at Amazon.

https://www.amazon.com/Kirkland-Organic-No-Salt-Seasoning-14-5-oz/product-reviews/B002W5SDEQ

Like others have said... water intake and electrolyte supplementation are very important. 99% of the time I'm feeling fatigued/headachey/sluggish is because of dehydration or lack of electrolytes.

My super quick pick-me-up is a glass of water with a squirt of Mio (or other no-cal no-carb drink sweeneter), 1/4 tsp of No Salt (625mg of potassium) and a dash of table salt. I take 2 magnesium citrate tablets (each one provides 200mg) with my drink and I feel better within the hour.

You can try Keto-ade. I make it with ice, water, bottled lemon juice drops, a decent dash of "lite salt", and you can always add some stevia drops but I don't. Also, some people use those Mio drops as well.

​

It's really great! You just have to not overdo it.

Mrs Dash makes a few Great seasoning blends that will help make the tex mex stuff taste better.

Mrs Dash, Fiesta Lime seasoning (like taco seasoning)

Mrs Dash, Southwest chipotle seasoning

this is how I make my homemade Low sodium (you can remove or add as needed) taco sauce

https://www.copymethat.com/r/aetWfPZ/ms-taco-seasoning/

Chipotle chili powder is also a good tex mex seasoning that is salt free.

and Costco as a no salt seasoning that tastes just like seasoning salt without the salt though. SO good. and if you don't have a costco there you can get it on Amazon too. this is what they look like. you don't have to buy the 2 pack but just wanted you to see what they looked like

https://www.amazon.com/Kirkland-Signature-Organic-No-Salt-Seasoning/dp/B01ILM2GXM/ref=sr_1_4?ie=UTF8&qid=1550499323&sr=8-4&keywords=kirkland+no+salt+organic+seasoning

​

​

mortens lite salt... you can make your own gatorade with crystal lite packets. it is perfect because you are deficient for potassium on keto and you are not going to find an effective potassium supplement as it can kill you if abused so they ban it out right but allow it for low sodium diets aka lite salt.... also has calcium, sodium and magnesium, good balance 1/4 teaspoon once or twice a day depending on exercise should do you <fine>(https://www.amazon.com/Morton-Salt-Lite-Less-Sodium/dp/B071VRKP4C/ref=sr_1_2_a_it?ie=UTF8&qid=1549423092&sr=8-2&keywords=morton+lite+salt)

Mio is that liquid you squeeze into water to flavor it. The mixture tastes like salt water (because it's salt water) and it's hard to get down, so the mio makes it taste more like gatorade. They make sugar free gatorade but it's way less expensive to make your own.

The lite salt has potassium. The mixture I use for ketoade is based on how much potassium and sodium I need while on keto combined with what my normal diet gives me, so you can always do your own calculations and do less lite salt or salt if you make your own. I just find that ketoade is the best tasting way to get enough of those electrolytes in a day. Drinking broth makes me gag.

Get some No Salt. Nice mix of sodium and potassium. (But don't pay $20 on amazon. That is ridiculous)

I buy the iodized version of Lo-Salt.

https://www.amazon.com/dp/B007HD5P3A/ref=cm_sw_r_cp_api_XIOFzb1AHJ6BF

The one I use is this one. It's potassium-based salt (potassium chloride) instead of sodium-based. So no sodium, all potassium basically.

(And my local grocery store has it; I don't buy it at the insane price Amazon has it listed for.)

As others have commented: It can taste metallic/different to some. But I personally can't tell the difference, especially when using it as an ingredient.

> lack of salt

Or acid. What we often percieve as lack of salt is really a lack of acid. Get one of these off teh amazons and try for yourself

Nah fuck bananas, 1/4 teaspoon of this has more potassium than a banana. Don't go overboard, just shake it once or twice over your food. I use it on my meet/eggs while they cook, popcorn, etc. I miss my soy sauce but I feel better.

Coconut water also has a ton of potassium. The idea is to get a balanced ratio of potassium:sodium, whereas unless you actively incorporate foods like mushrooms, oranges, bananas - the average diet is sodium heavy, especially if you don't cook your own food.

Stan Efferding talks about it here: https://www.youtube.com/watch?v=xGdw1GQV_y8

Celery acts as a vasodialator and has a ton of fiber, both help bp. u/platewrecked recommends 3 stalks/day. I just chomp them while my food cooks.

Honestly, lisinopril is super cheap and very effective with no sides ime. Sometimes a tiny pill is way cheaper than the trial and error of natural remedies.

https://www.amazon.com/Nu-Salt-3-Ounce-Shaker-Count/dp/B000H1558E/ref=sr_1_13?keywords=potassium+salt&qid=1573675924&sr=8-13

https://www.amazon.com/Morton-Salt-Substitute-3-12-Ounce-Pack/dp/B00473QUGO/ref=sr_1_12?keywords=potassium+salt&qid=1573675954&sr=8-12

Magnesium & Calcium along with potassium and sodium. This one has sodium, potassium, and magnesium and for $6, isn't bad. It's the one I use instead of salt on my food. I figure it may not be the ideal amount, but at least it's something. That may work for you if you want something simple.

This is pretty much everything you need as electrolytes go (and if not, please correct me) for a tenth of the price of Pedialyte and with better quality ingredients.

Anything with sugar or calories would break a fast I think.

EDIT: Added additional information and another link

It's a brand name, hence the quotation marks. It's this stuff - potassium chloride, and thus an excellent source of potassium.

Interesting... I'd just been looking at this on Amazon.

I've always thought I was in pretty good shape, but recently found out my blood pressure's a bit high. I'm brand new to r/nutrition, so maybe this is a stupid question... can you overuse a salt-alternative seasoning like this? Or can you just go nuts and use it like your typical over-eating human would use a salt shaker?

Try "lite salt" which is 50/50 NaCl and KCl - this will help supplement your potassium too, which is generally harder to get than sodium. Get accustomed to putting some on your food, cook with it, and even dissolve a small amount in water you drink throughout the day if need be.

Listen to your body. I can tell you that when I am deficient, putting it on my eggs in the morning makes them taste much more delicious. If it tastes noticeably salty, I cut back. Give it a week and you'll start to see what I'm talking about firsthand.

I dont know about you, but I don't really like bananas all that much. Orange Juice has a fair amount of potassium, or you could do something like Nu-Salt which is potassium chloride instead of sodium chloride. I live by this stuff, since I live in Florida, and electrolyte depletion in summer is a fact of life. A bit of this on your eggs before you go riding in the morning, and I promise you'll be fine. I really like it on my post-ride burgers, steaks, whatever. Tastes the same as salt, but it's a lot more helpful.

Electrolytes are sodium, potassium, and magnesium. When you keto (especially at the beginning) you are drinking a lot of water and peeing a lot, which can deplete your electrolytes. So an electrolyte supplement includes those things. I got NuSalt to sprinkle on foods because it has a lot of potassium which is my lowest one I think. I also ordered these electrolyte tablets that contain all three in small amounts, to carry with me for when I get dizzy/crampy. I had previously been drinking PoweradeZero which was ok, but kind of expensive, and didn't have that much of the minerals in it. Also full of fake sugar.

For detailed info I would highly recommend this segement of the FAQ from /r/keto http://www.reddit.com/r/keto/wiki/faq#wiki_what_is_.201Cketo_flu.201D_and_how_long_will_i_have_it.3F

? But there are salt substitutes. Here's one http://www.amazon.com/gp/aw/d/B0049IRCAA/

No, the one I have sitting in front of me is a white container called "Original No Salt Sodium free Salt Alternative" with 650 mg of potassium.

http://www.amazon.com/gp/product/B0049IRCAA?psc=1&redirect=true&ref_=oh_aui_detailpage_o01_s00

Is this it?

http://www.amazon.com/Tabasco-Spicy-Salt-6-Ounce/dp/B002I9X4TU

I'm not a super strict healthy eater. I'm quick to order a burger or I'll have a slice of pizza if I'm hanging out with friends but at least 4-5 days out of the week me and my fiancee eat pretty cleanly for the most part.

• Fish: (Cod, Steelhead Trout, Coho & Alaskan Salmon) main dinner options that I get from a local fish market (live in Chicago). Will grill or bake them with various marinades we make.
  
• Chicken wings/breast: Same as above, will grill them or bake them with various marinades and normally get them from a butcher in the city. Would suggest brining them for 2-3 hrs you're going to grill to keep them from getting dried out.
  
• Apples: snacks
  
• Bulk eggs from Costco
  
• Bananas: snacks
  
• Big canister of unsalted mixed nuts from Costco
  
• Bag of carrot sticks
  
• Organic hummus
  
• Mushrooms/Zucchini/Bell pepper (sauté or roast for a side with dinner)
  
• Bagged/boxed salad
  
• Tomato/Banana pepper (go to on salad)
  
• Frozen broccoli: roast or steam w/no salt seasoning
  
• Big bag of brown rice. Season with a bit of no-salt for a starch if you're craving one.
  
• No-salt seasoning Works well on damn near anything that a person would describe as "savory". Good flavor and no salt.
  
  We have one of those food vacuum sealers so we get fish and chicken in bulk cause it's way cheaper and then will vacuum seal it in individual portions for dinners. It'll stay fresh for weeks and we can pull out 1-2 packs to thaw the day prior.
  
  I was around 197lbs earlier this year in Feb and down to around 180lbs now. Still training normally with BJJ and Muay Thai. I'll drink beer when I'm gaming and still have junk food but like I said before, most of my meals throughout the week are decent.
  
  

is this what you're talking about? i don't think it is but want to confirm. where did you find this nosalt at?

I used this recipe as a guide but I adjusted it for my tastes.

The only thing I put in it other than the salmon, eggs, and almond flour is this.

It has "organic onion, organic garlic, organic carrot, organic black pepper, organic red bell pepper, organic tomato granules, organic orange peel, organic parsley organic bay leaves, organic thyme, organic basil, organic celery, organic lemon peel, organic oregano, organic savory, organic mustard seed, organic cumin, Organic marjoram, organic coriander, organic cayenne pepper, citric acid and organic rosemary".

It's very tasty. :)

Also I make my own almond flour by throwing some almonds (also from Aldi) in my food processor.

Also, you might want to remove the skin and bones. I don't (the bones are soft and the skin has fat) but some people don't like the texture.

I gave it in the directions. NO SALT which you ca find at the market is just potassium Pink himalayan salt. CALM is a magnesium powder product that is effervescent and mixes in water. Usually taken for bed or anytime to relax. CALM: https://www.naturalvitality.com/natural-calm . NO SALT: https://www.amazon.com/NoSalt-Original-Sodium-Free-Alternative-Ounce/dp/B0049IRCAA/ref=sr_1_3?gclid=Cj0KCQjw753rBRCVARIsANe3o47n5X7jnqJ0rEqGolFoE58nfMfU-aN6LZJJnJNtbRuGTDbZVk_TsEoaAn4LEALw_wcB&hvadid=241641998359&hvdev=c&hvlocphy=9007733&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=9701294421541340602&hvtargid=kwd-6827623241&keywords=no-salt&qid=1567083886&s=gateway&sr=8-3&th=1

Morton Salt Alternative --> I use a Windsor Salt alternative but I know people that use a similar product to morton's to get potassium fix. Take your half/No-Salt and mix it with some flavoring like mio or crystal light and make their own electrolyte beverage, which can up what you need without the bad crap. I'll have a couple of these pre mixed and down em if I'm starting to feel sluggish.

Magnesium -> Magnesium Citrate or Magnesium Chelate (I couldn't find the one I use, but found similar) or Magnesium Oxide. The way i've been reading is that people react to each one different...but I prefer Chelate to up my general magnesium intake. I believe it absorbs better then the other two, but as I said I think it comes down to how your body reacts to it. Citrate is the more costly of the bunch, usually goes from cheapest to most expensive; Oxide -> Chelate -> Citrate. I take one of these during morning and one at night. (wouldn't take on empty stomach) You can usually get these at any nutrition store in 50-100 tablet containers.

In general I'd stick to veggies or no/half-salt for your potassium intake over supplements because regulations (at least in Canada,) mean the max they will produce is like 100-150mgs, so its easier and more cost efficient to go through whole foods. Magnesium alot of people will supplement, but you can get potassium and magnesium from two killer veggies in Kale and Spinach. Don't have MFP handy, but google says kale has roughly 50mg's of magnesium and 500mg's of potassium per 100grams. With spinach having 500mg's of pot. and 80mg's of mag. Swiss chard is also a killer veggie if you like variety. An easy way to get some early morning nutrients is to toss a handful spinach in with your scrambled eggs.

I would recommend getting separate supplements. That one kind of takes a shotgun approach to each element. It also doesn't let you adjust each one as needed. Plus, Mg-oxide is a laxative.

I use these or this (probably cheaper locally) for K, and these for Mg.
For Na, just use plain salt, broth, etc. I don't worry about Calcium at all, and I don't think many others do either.

More important, learn to recognize when you need more. Na usually shows as the keto flu, K shows up as muscle cramps, and Mg shows up as a little bit of everything.

Nope, that's another brand, but probably the same thing - mainly potassium chloride. The one I like is Morton Salt Substitute in a small dark blue container. There's yet another brand in a bright blue container called Nu-Salt, which I hate because some additive in it burns my tongue! Amazon has a picture and description of Morton Salt Substitute at http://www.amazon.com/Morton-Salt-Substitute-3-12-Ounce-88-6g/dp/B00473QUGO

What is 'lite' salt? Is it just this which appears they have replaced a portion of it with potassium chloride to make it "lite" ?

If so, I suppose I could try that. Thanks for the tip!

I'm gonna recommend this because it's often a lot easier to get your sodium than your potassium, so I prefer the full potassium source.

Just don't eat too much at once - 1/2 tsp or more and you'll be running for the bathroom promptly.

Amazon for example, it's usually referred as sodium free salt, like this one:
https://www.amazon.com/Morton-Salt-Substitute-3-12/dp/B00KPX1W4U/

Not as salty really but adds an extra electrolyte and I mentioned chocolate as a source of magnesium. You can have dietary supplements of course if you want but after adaptation they are not needed really. Also, drink a lot of water, no shitting with that or you might get kidney stones.

A great breakfast that's easy is hard/medium boiled eggs! You can make a bunch in advance. I make a mixture of Lite Salt (to get my potassium!), black pepper, and a little bit of garlic powder and I dip the eggs in that when I'm eating them. It's great!

As others said, avoid fruit! Even natural sugars are going throw you off on this diet. I know it's difficult if you enjoy fruit, but I promise it's worth it. You can do this!! The community in this subreddit is so supportive and helpful.

Another sub to check out is /r/ketorecipes. I've found some great things there. I'm making coconut butter cookies tonight! Something good that's low carb that I love is steamed brussel sprouts that I put butter, salt, pepper, and garlic powder on. That with keto meatloaf is amazing. I have some good recipes, so if you want any help with that please PM me!

KCKO! You've got this! :D

If you can use Amazon, this is what I take:

https://www.amazon.com/gp/product/B000BCYRRE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

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I have only had eye twitches like this when I'm really low on electrolytes like magnesium and potassium. I've had them be so violent that they caused one eye to spasm. It is really frustrating and super hard to work like that.

​

For Potassium, I use this:

https://www.amazon.com/Morton-Salt-Substitute-3-12-Ounce-Pack/dp/B00473QUGO/ref=sr_1_2?crid=2XG2MR8FX227D&keywords=morton%2Bsalt%2Bsubstitute&qid=1556714611&s=hpc&sprefix=morton%2B%2Chpc%2C122&sr=1-2-catcorr&th=1

​

I put 1/2 teaspoon in 32 ounces of water (sorry, you'll have to convert those measurements) plus some regular table salt for taste. Plus some kind of powdered or liquid flavoring - we have liquid drops here in the States to flavor water. You could use lemon since you're already drinking that.

You can buy 2 bottles here though it is more expensive than if you found it in a grocery store in the seasoning section where you would find regular salt. Most grocery stores will have some kind of salt alternative for people with low sodium needs, just look for one with potassium in the ingredients. Magnesium can also be consumed and it's pretty cheap to get epsom salt safe for ingestion or magnesium in liquid form.

I do recommend you read that link about the starvation experiment if you didn't before, you're not likely to feel really good with 500 calories every few days. Hope it all works out for you, whatever you do!

https://www.amazon.com/Morton-hfs-koi-zk-a6124-Salt-Substitute-3-12/dp/B00KPX1W4U

Unfortunately it looks to be at a pretty steep markup but that’s what I buy from my grocery store here in the states.

just posted on this but try to use NoSalt for your Potassium needs. I'm not sure if a local grocery store would have it but if they don't, look for Litesalt which is 50%sodium and 50%potassium. good luck!

You might try putting the Costco 21 ingredient seasoning in a grinder. It has fairly large bits.

Edit: I tried linking just the photo... That's not the price they have at costco.

Costco sells a salt-free seasoning mix, which I use on the celery, and on eggs, and on just about anything else I'm prepping or cooking. It's excellent, organic, and good for ya.

It costs [$13.95 from Amazon] (http://www.amazon.com/Kirkland-Signature-Organic-No-Salt-Seasoning/dp/B002W5SDEQ/ref=sr_1_1?ie=UTF8&qid=1420390331&sr=8-1&keywords=Kirkland+Signatures+--+Organic+No-Salt+Seasoning), which might seem like a lot of money, but it's 14.5 ounces — and that's a huge container, about half the size of my head. I've filled and refilled a normal-sized spice shaker three times so far, and the huge container is still 4/5 full.

http://smile.amazon.com/Salt-Substitute-11-Ounce-Cans-Pack/dp/B0049IRCAA/ref=sr_1_1?ie=UTF8&qid=1420097899&sr=8-1&keywords=no+salt

absolutely, yes. K and Na are your two big ones usually with initial cramping analysis. If you are experiencing frequent urination, you very well could be low on both.

Fortunately, they're both very easy to test. Table salt will work fine and you can also purchase, generally from a local shop, a salt-substitute, which is generally simply potassium chloride. Mortons Salt Substitute

The best, most closest thing to replicating they taste of salt, that I’ve ever found is “Table Tasty”. It’s not cheap but it lasts, and is absolutely worth it. I highly encourage all of you to try it out...

Benson's - Table Tasty Salt Substitute - No Potassium Chloride Salt Substitute - No Bitter After Taste - Good Flavor - No Sodium Salt Alternative - New Size 3 oz Bottle With Shaker Top https://www.amazon.com/dp/B006GCMI5Q/ref=cm_sw_r_cp_api_i_AtWRDb428DNYN

I’ve also found that certain amounts of sugar makes some foods taste good, in just a slightly different way. I had a hard time with spaghetti after I had to lose salt, but subbing just a bit of sugar in place of it made it very tasty again. This mainly works for sauces and the sort.

Yeah absolutely, glad to help. I take these and also make sure I get plenty of salt and potassium salt.

Salt substitute:
https://www.amazon.com/dp/B00KPX1W4U/ref=cm_sw_r_cp_awdb_jmVLzbE76XCSV

Super B plus C:
https://www.amazon.com/dp/B017WJ712G/ref=cm_sw_r_cp_awdb_QkVLzbH7QN67V

Magnesium:
https://www.amazon.com/dp/B002RS6PN4/ref=cm_sw_r_cp_awdb_jhVLzbX29JN6E

Turmeric After Sport - I get horrible lactic acid buildup that causes stiffness for days when I work out unless I take this: https://www.amazon.com/dp/B00QATFRJE/ref=cm_sw_r_sms_awdb_qdVLzbSC3E09F

I don't understand how they can't buy the right chemicals. Every grocery store in America sells the chemicals they use. It's KCl aka no-salt salt.

Here you go, a pack of 12 off amazon for <$20

Thanks, but what I meant to ask is what do they do with the salt after the pepper paste has fermented.


edit: Actually, must be this

Like everyone is saying, beef or chicken bouillon (cubes, powder, whatever) is the way to do it. I also usually had a fair amount of Nu-Salt for the potassium as well.

It sounds very weird at first, but let me tell you, drinking chicken broth out of a glass tastes pretty damn amazing.

Thank you! This sounds like great advice.


My product is a seasoning blend working as a salt substitue without potassium - a requirement for kidney patients.

Table tasty:

https://www.amazon.com/Bensons-Substitute-Potassium-Chloride-Alternative/dp/B006GCMI5Q

So yeast makes sense as the key ingredient like you say.

So I'll start from that and slowly add ingredients down the list and taste.

I'm curious , why won't a GC help ?

Look for salt alternatives, this one is called “NoSalt”

NoSalt Original Sodium-Free Salt Alternative 11 Ounce (Pack of 2) https://www.amazon.com/dp/B0049IRCAA/ref=cm_sw_r_cp_api_i_99fRCbRMTP1RC

https://www.amazon.com/Morton-All-Purpose-Non-Iodized-Seasoning-Canister/dp/B0085JSEDS?th=1

Sorry, I misspoke: After going to the cupboard, turns out I don’t use lite salt, I use a no salt potassium called “Original No Salt” (https://www.amazon.com/dp/B0049IRCAA/ref=cm_sw_r_sms_tai_oviTCbGW5D9ZH). I added the link cause it’s easier than taking a picture of it and posting that here. Oh, and I can find it in my local grocery stores.

I got this cause I don’t need the extra salt - that’s what the bouillon cubes are for...

And since I’m typing this, here’s a link to show you the magnesium supplement I use, unflavored Natural Calm: https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_sms_tai_NCiTCbW2VCPKP Again, the link is for the picture - I can buy it in my local grocery stores (tho this one IS cheaper from Amazon).

The combo of bouillon and the No Salt is a salty drink, but I personally don’t think it tastes too salty. But, I love the taste of salt, so there’s that. 😊

One word: "NoSalt". If I add a little of that to my diet once in a while such such as adding it to eggs instead of salt, then I dont get any leg cramps at all.

http://www.amazon.com/Nu-Salt-3-Ounce-Shaker-Pack-12/dp/B000H1558E/ref=pd_sbs_k_5

Instead of lite salt, you can get pure potassium salt. That way you can get a higher amount of potassium without making things too salty.

Electrolytes!!!! Order This. Mix it with a 1\4 tsp of this. Problem solved.

In the US salt substitutes containing potassium chloride are the popular choice for making ketorade. If they're unavailable in the Netherlands you can get some on Amazon, it looks like they ship to your country:

https://www.amazon.com/Morton-Sodium-Free-Salt-Substitute/dp/B00XMZ0S9S/ref=sr_1_3_a_it?ie=UTF8&qid=1526738236&sr=8-3&keywords=salt+substitute

I use 1/4 teaspoon of the mentioned above salt substitute daily in my ketorade. I don't add regular sodium chloride (table salt) to my ketorade because I like my food salty, but you can throw in 1/2 teaspoon into your mix if you need. Some plp add magnesium citrate to ketorade, I use a magnesium supplement in a pill at night because it helps me sleep better.

I'd make sure your kidneys are healthy before you start taking potassium, but that's just the RN side of me speaking ;)

If all you are looking for is Sodium and Chloride, then regular salt will do, NaCl. Some suggest pink Himalaya salt, which has less sodium chloride and more "other minerals" - it is less refined.

I use Salt Substitute for Potassium. I do two shots of 1/4 tsp spaced out. Recommended intake is 2000-3500mg, so two shots only gets you half way there, but hyperkalemia is a problem, and I didn't want to push it.

You can drink magnesium (epsom salt) or soak it up. I take a 15 minute bath because I am tired of drinking salt water with the salt and potassium.

http://www.amazon.com/Morton-Salt-Substitute-3-12-Ounce-88-6g/dp/B00473QUGO

May I suggest adding some kind of salt substitute to you drink? It will help with the potassium.

I use this: https://www.amazon.com/gp/aw/d/B00KPX1W4U/ref=sxts1_a_it?ie=UTF8&qid=1484868762&sr=1

Copying and pasting for you my recommendations to a friend the other day who is starting Keto:

Your friends:
Avocados (very good fats + potassium), eggs, butter (I think you're allowed clarified butter on Whole30), veggies, fish, coconut oil (I get this at Costco), coconut milk (the pure stuff in a box or can), macadamia nuts (in limited quantities), Swerve / erythritol, sparkling water (La croix is fantastic), decaf or herbal tea - (green tea especially is great because it helps with fat-burning, balancing blood sugar, lowering appetite, and has lots of antioxidants), Cauliflower rice - this saves me, Roasted vegetables

Suggestions/links to purchase:

Magnesium supplement I use (should also help a bit with sleep)

Potassium additive - NoSalt or NuSalt - add it to your food if you're not getting enough Potassium in your diet (most people don't) - you can probably find this in the grocery store for less $$, but I don't know for sure

Decaf green tea I drink 3 times a day - it's decaffeinated with CO2, not chemicals, and it's organic.

SWERVE erythritol sweetener - 1 pack or 2 pack

STUR water flavor drops - for keto champagne or just to add to water

Miracle noodles - they are definitely available at Whole Foods, or you can also find them at a few asian grocery stores (shiritaki noodles). These taste bland and almost gross on their own, but if you add sauce and meatballs, they do a pretty good job of passing for spaghetti if you're desperate.

Silicone candy molds for keto fudge and other keto candies - they seem superfluous, but after you try making keto fudge in a regular pan, you'll realize how much easier these are for portioning and for getting out of the pan.

And finally, the INSTANT POT - I recommend this to everyone I know. My partner and I use it multiple times a week, it is amazing, it does everything. Pressure cooker, slow cooker, rice cooker, browner, yogurt maker (also makes julienne fries!!). Seriously you cannot go wrong with this thing.

Keto Recipes:

Keto Fudge

Keto champagne

Cauliflower Rice

Maria Emmerich has an impressive collection of recipes and I've been using the sweet ones especially for a craving / fat bomb

edit - formatting

Hey, I was going through the same thing. My solution that has been partially stated is nu-salt for potassium, Seasonello for sodium and iodine (It's sea salt with iodine), and Ultima Replenisher for the magnesium(It's just a pure electrolyte blend with 100mg of magnesium per serving). I use these because I cycle from water fasting to a keto during the week and all my electrolytes suffer unless you replenish them. I hope this helps and I highly recommend cycling water fasting and keto since fasting puts your body into ketosis. I watched an incredible video albeit a little long on water fasting by Dorian Wilson. (https://youtu.be/DghrZNUP5vo) GL with the diet.

Seasonello: https://www.amazon.com/gp/product/B00CV1OHSC/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

Nu-Salt: https://www.amazon.com/gp/product/B000H1558E/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

Ultima Replenisher: https://www.amazon.com/gp/product/B07SXD8CTL/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

I agree totally. If you go with the Lite Salt, which is 50% salt, 50% potassium, it takes the edge off quite a bit.

I ended up getting this [Magnesium] (http://www.amazon.com/gp/product/B000BD0RT0?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00) and I got [NuSalt] (http://www.amazon.com/gp/product/B000H1558E?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00) and they will be arriving tomorrow :)

In the beginning months I would also get cramps during sleeping, stretching, or after working out. I use the following on a daily basis and do not have any cramping anymore.

1. One avocado a day and will sprinkle NoSalt and Himalayan salt on it.
   
   
2. 1-2 servings of spinach. Usually go nuts on spinach.
   
   
3. NoSalt. Will sprinkle it on most anything.
   
   
4. Chicken Bouillon Cubes. Have 3 cubes over the course of a day. Mix NoSalt with it.
   
   
5. Best Maid Dill Juice. Will have 4oz before working out and 4oz after working out.
   
   
6. Doctor's Best High Absorption Magnesium Glycinate Lysinate. Found to be the most critical. Definitely notice if I forget to take the daily dose.
   
   For good measure:
   
   
7. Optimum Nutrition Opti-Men. Took these pre-keto, but I'm sure they help.