How Do I Get Enough Potassium On Keto
Several minerals can be harder to get on a keto diet. This problem is twofold. First, the diet tends to limit plant-based foods. Second, a ketogenic diet decreases carbohydrates. This reduces the amount of stored muscle glycogen and water. Hence, the body flushes out essential electrolytes when carbs are dropped.
Because of these factors, many people on a keto diet feel better when they supplement potassium. Foods highest in potassium tend to be lower in fat and higher in fibrous, non-starchy vegetables. If you prefer a lower carb or ketogenic dietary approach, you should make an extra effort to prioritise non-starchy green vegetables to ensure you are getting adequate potassium.
If youre wondering how to get enough potassium on keto, simply look to the lists of potassium-rich foods and look at those with lower net carb indexes. Some of the best keto-friendly, high-potassium foods are avocados, greens, asparagus, and cruciferous vegetables.
The nutrient fingerprint chart for Optimisers consuming a lower carbohydrate diet shows that potassium is one of the nutrients that are typically harder to obtain in optimal amounts.
Plain Full Fat Yoghurt Only
Even with plain yogurt, the carbs will vary from brand to brand and type to type. Greek yogurts are firmer and tend to have lower carbs than softer yogurts. Its best to check out the brand you intend to buy.
Plain yogurt per serving of 170g
- 6 ounces of yogurt of potassium
- Carbs approx 4.9-5.2. Per 100g
Signs And Symptoms Of The Keto Flu And Potassiums Role In Prevention
The keto flu is a group of symptoms experienced by some people in the early stages of adopting the keto diet.
Many keto flu symptoms are triggered by dehydration and electrolyte imbalances.
Staying hydrated and replenishing your electrolytes with potassium-rich foods and supplements is key to alleviating the keto flu and symptoms, including headaches, cramps, and bloating.
Read Also: Carbs Or Net Carbs On Keto
What Are Keto Foods High In Potassium And Magnesium
For your body to function correctly, youll need important minerals such as potassium and magnesium which both affect the way muscles works and help regulate your heartbeat. Both sets of minerals are easy to find and get your daily intake is not hard at all.We are going to start with magnesium first. Your daily intake should be around 400mg
1. Dark ChocolateAs well as magnesium, dark chocolate is high in iron and copper which lines your gut with healthy bacteria. It also contains antioxidants that stop harmful bacteria which cause diseases to develop.The dark chocolate that you choose needs to be at least 80% cocoa. If you can get higher, that is better. You only need 28grams of dark chocolate to get your daily serving.2. AvocadosAvocados are quite healthy and contain a high amount of minerals, vitamins, and magnesium which can help you get through the stages of keto flu quickly.Avocados have been known to increase your HDL cholesterol which moves the LDL cholesterol from your body to your liver. They have also helped in increasing triglyceride levels.3. MushroomsMushrooms are a favorite among many different types of dishes. There is a wide variety of mushrooms, and in the world, thatll provide you with enough potassium. You can have them with any type of dish, and youll get around 630mg dosage in one sitting.
There are plenty of vegs that can help you meet your potassium and magnesium intake, but for now, the foods mentioned above are all you need
Do I Need A Potassium Supplement On Keto
If youre wondering whether you need a potassium supplement on your ketogenic, low-carb, or carnivore lifestyle, look to track your food on Cronometer for a week or two. Observe your potassium intake. If it is far below the stretch target or the RDI, it could be helpful to slowly bring in a potassium supplement like potassium citrate powder or Lite Salt if youre unable to compensate with food.
While supplementing potassium can be helpful, we recommend that you prioritise nutrients from your diet. If you do choose to supplement, we advise starting slowly. Potassium supplements in tablet or capsule form are limited to 99 mg because they can affect heart function if taken in excess. Dont think that your mineral salt contains enough potassium, either!
Using a mixture of sodium and potassium like Lite Salt on your meals and supplementing with potassium citrate powder seems to be the only meaningful way to top up your potassium. High levels of supplemental minerals can quickly lead to stomach upset, excessive thirst, and urination as your body works to flush the excess minerals.
You may also be interested in our Optimised Electrolyte Mix Recipe to provide potassium in balance with magnesium and sodium, which also become more important on a low carb or keto diet.
Read Also: Can You Eat Sugar Free Candy On Keto
Electrolytes And Keto Flu
Electrolyte deficiencies are an under-appreciated cause of Keto flu. This low-carb malaise usually gets blamed on dehydration, low blood sugar, or the transition to using ketones for brain fuel.
These are all potential reasons. But if the symptoms persist beyond a few days of Keto dieting, its probably an electrolyte issue.
If you look up the consequences of sodium deficiency, potassium deficiency, magnesium deficiency, and calcium deficiencyyou see a lot of familiar symptoms. Headache. Fatigue. Weakness. Dizziness. Brain fog. Muscle cramps. Insomnia. All stuff you dont want.
Once you address the deficiency, the symptoms should dissipate. But before you do that you need to do some tracking.
Some electrolytes are more important to track than others. Almost nobody is deficient in phosphorus , and your body can synthesize bicarbonate. And since sodium and chloride come together as salt, you only need to track sodium.
This leaves four: sodium, potassium, magnesium, and calcium. Lets briefly review them.
What Are Electrolytes And Why Do We Lose Electrolytes On Keto
Electrolytes are important minerals in your body that have an
electric charge and are ominously present in most of your bodily fluids. These powerful minerals actually conduct electricity when dissolved in water, which is where the name comes from. These electrolytes are essential in properly maintaining bodily functions.
Some of the benefits of electrolytes include:
- Maintaining your fluid balance
- Regulating and stabilizing your blood pressure
- Helping your muscles contract properly
- Maintaining your blood acidity
The problem is that when people new to this type of diet, beginners will usually experience a variety of setbacks due to electrolyte imbalances that can happen while following the keto diet.
Some may even refer to the changes as the keto flu as it will usually subside over time as your body becomes increasingly more adapted to the diet. Some negative effects of the so-called keto flu may include:
- muscle cramps and soreness
Imbalances with your electrolytes can potentially be the culprit of these unwanted health conditions, although it is fairly normal to experience these effects, especially when starting on your keto journey as a lot of people lose important trace electrolytes in their body.
Some electrolytes are well-known and have been studied extensively due to their great importance in stabilizing many different bodily functions, the most common and notable are as follows:
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Top 15 Foods High In Potassium
There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. An important electrolyte, potassium is also the third most abundant mineral in the body. It interacts with sodium to perform a number of important functions every single day, such as balancing fluids and mineral levels within the body.
Its why having low potassium levels can be so dangerous. Symptoms of low potassium aka hypokalemia are dangerous and can include severe headaches, dehydration and heart palpitations.
Fortunately, foods high in potassium are not only safe and healthy but also not difficult to come by.
Here are the recommendations for potassium from the National Academies of Sciences, Engineering, and Medicine:
- 06 months: 400 milligrams/day
- 712 months: 860 milligrams/day
- 13 years: 2,000 milligrams/day
- 48 years: 2,300 milligrams/day
- 913 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
- 1418 years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
- Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
- Women who are pregnant or breastfeeding: 2,8002,900 milligrams/day
In addition, athletes who work out for more than an hour most days may need even more potassium, and intakes vary based on muscle mass, activity levels, etc.
In Conclusion: Pay Attention To Your Potassium Intake
Potassium is critical to our health, but far too many of us are not getting enough of it.
Potassium is an electrolyte with many functions including, regulating blood pressure, fluid balance, muscle contractions, energy metabolism, proper nervous system functioning, and muscle and bone growth.
If you’re new to the keto diet and are experiencing keto flu symptoms, you should examine your potassium levels. Muscle weakness, muscle cramps, fatigue, and general irritability are all symptoms of low potassium, which is common on low carb dieting.
Luckily, maintaining healthy potassium levels doesn’t need to be complicated on a keto diet.
All that’s needed is a diet rich in whole foods. Potassium-rich foods such as leafy greens, fish, beef, pork, avocado, nuts, and seeds will get you on the right track. Electrolyte supplementation and BHB salts with potassium are excellent ways to give your potassium levels an extra boost with an active lifestyle.
If you’re looking for more ways to support your ketogenic diet and are interested in learning more about the benefits of the keto diet, check out the articles on our blog.
Also Check: How Many Carbs In Chipotle Keto Bowl
How To Get Enough Potassium On Keto
Replenishing your electrolytes, especially potassium, is as important as drinking enough water on the keto diet. Most scientists agree that the best way to increase potassium intake is to eat more fresh fruits and vegetables.
On a ketogenic diet, youll want to avoid starchy, high-potassium foods such as bananas, dried fruits, and beans, which are higher in carbs and natural sugars.
Theres still a long list of keto-friendly options that are just as rich in potassium, including leafy greens, fish, and avocado.
Do keep in mind that potassium is water-soluble, so you may lose some of it when cooking.
Struggling To Cook Healthy We’ll Help You Prep
RELATED: 29 Delicious Keto Recipes
Apparently these are all symptoms of the keto flu, which is caused by a combination of carb withdrawal and electrolyte imbalance from quickly losing water weight, which happens when you eliminate almost all carbs and processed foods. Apparently carbs hold a lot of water!
According to my frantic Googling, keto flu can be remedied by adding sodium and potassium to your diet, plus sticking it out for a few more painful days while you adjust, and drinking a lot of water.
But while salt is easy to replace , many potassium-rich foods are off-limits for people doing keto
I spoke with Cooking Lights Food and Nutrition Director, Brierley Horton, MS, RD, and she said that most Americanswhether theyre on the keto diet or notneed more potassium in their diets because it helps regulate blood pressure and combats excess sodium in the body.
Then I looked up the keto-friendly foods with the highest levels of potassiumhere are eight, with a keto-friendly recipe to go with each.
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Foods High In Potassium: A List Of Ketogenic Diet Friendly Foods
Posted: · by Shai Cohen
If you are starting the keto diet, and you are feeling foggy and drained of energy most of the time, then youre probably experiencing some of the symptoms of keto flu. Keto flu occurs when theres a reduction in carbohydrates when starting the keto diet. The body burns ketones, which are broken-down fats that were in reserve. This state happens during starvation and fasting, for instance. Sometimes when a person starts the keto diet, the body may exhibit symptoms of mild flu or withdrawal, because the body has been shocked due to the drastic low-carb diet. Keto flu can be corrected and its symptoms reduced. One of the tested ways to do so is to add enough potassium and sodium to your diet.
Yes, with foods high in potassium, you can deal with keto flu and reduce its symptoms to the barest minimum. You can then stick out these elements for a couple more days as you adapt, and gulp down much more water than you were used to drinking.
Are you on a keto or low-carb diet and looking to get just as much potassium as is necessary for your condition? Heres your luck! Check out some of the best potassium-rich foods that are low-carb below.
A List Of Ketogenic Diet Friendly Foods
If you are starting a keto diet, and you are feeling foggy and drained of energy most of the time, then youre probably experiencing some of the symptoms of keto flu.
With foods that are high in potassium, you can deal with keto flu and reduce its symptoms to the barest minimum.Check out some of the best potassium-rich foods that are low-carb
Avocado
The best source of potassium when youre on a keto or low-carb diet. Avocado has many dietary fiber and important minerals that meet the health needs of those who are low on carbohydrates.
Brussels sprouts
A cup of Brussels sprouts, when cooked, gives 14% of the recommended daily potassium intake, which is about 494 mg.
Mushrooms
Portobello and white button mushrooms, deliver around 630 mg of potassium, which is 18% of your recommended daily intake.
Pumpkin seeds
With an ounce of pumpkin seeds, you get a boast of 22 mg of potassium, which is equal to 6% of your recommended daily intake.
Clams
Surprise! Clams are one potassium source you will forever be grateful you discovered. These teeny, tiny guys will help you deal with keto flu.
Wild-caught salmon
Wild-caught salmon is one of the healthiest fish out there. According to the Mayo Clinic, the omega-3 fatty acids in salmon fish are good for the human heart.
Pork chops
With a single pork chop, you can gain as much as 532 mg of potassium. Thats not all youll also get 40g of protein and about 9g of fat.
Plain coconut water
Spinach and leafy greens
Read Also: Keto Diets For Weight Loss
Potassium Rich Keto Foods
While you do want to focus on healthy fats, you also need to make sure youre getting enough protein and some carbs. And one of the best ways to do that is to eat foods that are rich in potassium.
Potassium is an essential nutrient that helps to regulate blood pressure, fluid balance, and muscle contractions. Its also necessary for proper nerve function.
And while you can get potassium from supplements, its always best to get it from food.
The keto diet is all about low-carb, high-fat eating. And while that may sound like a recipe for disaster, there are actually plenty of delicious, healthy, and nutritious foods that you can eat on a keto diet.
One of the best things about the keto diet is that its rich in healthy fats. In fact, 70-80% of your calories on a keto diet should come from fat.
But what about the other 20-30%?
Sommaire
How Do I Increase My Potassium Intake On A Keto Diet
You must complete the need for potassium with the use of the foods with potassium keto. The proportion of carbs, protein and fat are used in the way to offer strength. Ketosis is a metabolic procedure during which the body utilizes ketone bodies for fuel.
Keto diet can decrease epilepsy seizures particularly the individuals who have not reacted to other treatment strategies. More research is essential on how powerful this is however, it appears to have the most impact on youngsters who have problem of seizures. Some of the sigificant foods with potassium are given below.
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Other Sources Of Potassium
Nuts and seeds are a great staple within a low carbohydrate diet providing sources of good fats, protein and certain minerals. Almonds offer the highest potassium content out of all the nut options with 1 oz providing 200 mg .
Beets are often classed as a superfood as they are packed full of phytonutrients that act as powerful antioxidants. As well as being high in both folate and manganese, it is a great source of potassium. One cup provides 442 mg Since they contain more carbs than other vegetables, they should be eaten in moderation if you follow a low-carb diet.
Level Up Your Nutrient Density
To help you level up your nutrient density, weve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.
The free starter pack includes:
- Maximum Nutrient Density Food List
- Sample Maximum Nutrient Density Recipe Book
- Sample Maximum Nutrient Density Meal Plan.
To get started today, all you have to do is join our new Optimising Nutrition Group here.
Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.
Read Also: Is Rice On The Keto Diet
How Much Potassium Is Needed On A Keto Diet
Most of the people want to know how much potassium they should use on their keto diet. In short, people should use the foods with potassium keto that can complete their daily need for potassium, and it is about 3000 to 4000 mg. Most of the food contains low to average amounts of potassium that there are many low-carb sources that help you to meet your daily need. To get more potassium to your diet, you can take a supplement of potassium. Avocado is one of the best foods with potassium that offers a high-amount of this electrolyte.
- Daily potassium intake for adolescents and adults is 4700 mg per day.
- For children aged one to three years, daily intake should be 3,000 mg per day.
- For children who are four to 8 years old should take 3, 800 per day.
- Children aged nine to thirteen need 4,500 mg per day.
An overdose from normally happening potassium in food is exceedingly uncommon, except if youre on dialysis, experiencing disease medications, or have kidney issues or another ailment. So, you must be careful in the choice of foods with potassium. In the event that you have an excessive amount of potassium in your framework, youll likely experience sickness and heaving. In extreme cases, a lot of potassium can prompt heart failure. It is important to select foods with potassium keto carefully.