Keto Potassium Citrate

Share on facebook

Side Effects?

The side effects of a ketogenic diet aren’t bad if you understand why they happen and how to minimize them. Understanding any physical reactions you might have will help you avoid the worst of the symptoms and keep you from quitting before you can really get started. After a few weeks, these low carb diet side effects will subside as you become “keto-adapted” and able to burn fat instead of glucose for fuel. The list below includes the most common low carb diet side effects, and a few tips on how to mitigate them. Frequent Urination: After the first couple days, you may notice that you take trips to the washroom more frequently. This is caused by your body burning up the extra glycogen1 (stored glucose) in your liver and muscles. Breaking down glycogen releases a good amount of water. As your carbohydrate intake and glycogen levels drop, your kidneys will need to dump the excess water. Additionally, as your circulating insulin levels drop, your kidneys start excreting excess sodium, which will also cause more frequent urination. (see this reference). Fatigue and Headaches/Dizziness: As you start losing water weight, you’ll also lose minerals such as sodium, potassium and ma Continue reading >>

Share on facebook

Popular Questions

  1. steel_horses

    I've been using Cronometer for 7 weeks now and I can't say enough good things about how awesome it's been to be able to track all my macros and nutrients. I just upgraded to gold and ran a nutrition report and one nutrient I've been chronically low on is potassium. Oracle showed me a list of foods high in potassium but even the best of those might give me 5% of my daily needs. Even most supplements are limited to 2% for some reason. How can I get more potassium into me?

  2. Susan_RD_101

    The daily requirement for potassium is an "AI" or "Adequate Intake"; this is the amount of a nutrient that scientists believe is sufficient. An AI is set when there is not enough research to establish a more definitive nutrient requirement.
    All this to say is that nutrition scientists aren't 100% sure how much potassium we need to be healthy and prevent disease, but most professionals agree that the current level is likely higher than we need. In my practice, I ask people to aim for at least a 75% intake of potassium.
    Your best sources of potassium include:
    Cooked swiss chard
    Cooked spinach
    Canned tomato
    Sweet potato

  3. LCHF

    @steel_horses I've read on a few keto forums that if you keep your sodium intake high enough, you shouldn't need to supplement with potassium since your body only dumps the potassium when your sodium levels drop too low. Keep the sodium levels up and the potassium levels stay up too. It is also fairly easy to overdo it on potassium (which is why supplements don't contain much potassium, I believe in the US it's actually a legal requirement by the FDA) and is a serious medical issue, unlike most other vitamins and minerals. So supplement with much caution and don't go too high.
    Keto forums tend to recommend using electrolytes or rehydration salts, or suggest making your own using Lo Salt (or similar low sodium salt) that replace the sodium with potassium.
    If you want to go down the whole foods route, here's a list of the 12 of the best food sources of potassium that I found online:
    (Percentages based on the recommended daily value of 4,700 milligrams for adult men and women.)
    White Beans (4) — 1 cup cooked: 1,004 milligrams
    Lima Beans (5) — 1 cup cooked: 955 milligrams
    Avocado (6) — 1 whole: 690 milligrams
    Broccoli (7) — 1 cup cooked: 458 milligrams
    Sweet Potato (8) — 1 medium: 438 milligrams
    Bananas (9) — 1 medium: 422 milligrams
    Salmon (10) — 3 ounces: 416 milligrams
    Peas (11) — 1 cup cooked: 384 milligrams
    Sardines (12) — 1 can/3.75 grams: 365 milligrams
    Grapefruit (13) — 1 whole: 354 milligrams
    Raw Milk (14) — 1 cup: 260 milligrams
    Grass-Fed Beef (15) — 3 ounces: 237 milligrams

  4. -> Continue reading
read more close

Related Articles

  • Keto Potassium Citrate

    Keto And Electrolytes When you are on a ketogenic diet, your body process minerals i a slightly different way. You kidneys will eliminate sodium at a much higher rate when you are restricting carbohydrates. That means that you will have to supplement your sodium intake to match this loss. Dr. Volek And Dr. Phinney in the book The Art and Science of Low Carbohydrate Living recommend to supplement with at least 3ooo mg of sodium a day. Yes that’s ...

    ketosis Jan 4, 2018
  • Magnesium Citrate Diabetes

    Jui-Hua Huang, Yi-Fa Lu, Fu-Chou Cheng, John Ning-Yuean Lee, Leih-Ching Tsai. Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study. Nutr J. 2012 Jun 13;11:41. This cross-sectional study observed a representative subset of a diabetic population—210 type 2 diabetes patients aged 65 years and above. Patients were interviewed on lifestyle and 24-hour ...

    diabetes Feb 25, 2018
  • Keto Potassium Gluconate

    As an adherent to the low-carb lifestyle (and currently on a cut) I’m acutely aware that I might not getting enough potassium: potassium is required for ketogenesis as well as supporting exercise 1. Can I get enough without eating bananas or other carbs? Potassium is primarily found in fruit and is essential to our health. The recommended daily amount for an adult male is 4,700mg but less than 2,900mg may be lead to deficiency 2. What good is p ...

    ketosis Jan 4, 2018
  • How Much Potassium Do I Need On Keto Diet?

    When excluding particular foods, food categories, or macronutrient groups from the diet, the opportunity for deficiency to present itself increases. Therefore, it is no surprise that pushback against the ketogenic diet cites vitamin, mineral, or other nutrient deficiencies as a reason to think twice before restricting carbohydrate content in the diet. However, a close examination of our foods and their contents strongly supports the consumption o ...

    diabetic diet Jan 5, 2018
  • How Much Potassium On Keto

    People often ask me about potassium deficiency (or any other mineral deficiency) on a low-carb, ketogenic diet. I decided to summarise which minerals you should be aware of and what the adequate intake is... To pin or bookmark an easy to follow guide to keto-flu remedies, have a look at this post! What is "Keto-Flu"? Electrolytes (sodium, magnesium and potassium) are often underestimated on low-carb diets. As low-carb expert and scientific resear ...

    ketosis Jan 4, 2018
  • Does Insulin Lower Potassium

    Your answer is correct. The most appropriate treatment to reduce serum potassium by shifting potassium intracellularly is intravenous administration of insulin and dextrose. Detailed Feedback Intravenous insulin/dextrose is the most appropriate option for managing this patient's hyperkalemia. This treatment shifts potassium intracellularly within 3 to 5 minutes after administration, decreasing the serum potassium level by 0.6 to 1.0 mEq/liter aft ...

    insulin Dec 30, 2017

Popular Articles

More in ketosis

Whoops, looks like something went wrong.