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How Much Potassium On Keto

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Top 3 Mineral Deficiencies On A Ketogenic Diet

The keto diet is well known for its ability to produce weight loss. It does so through the process of ketosis which helps your body burn fat for energy instead of carbs. But it’s not without its potential downside. With low-carb diets or keto in particular, you often cut down on a lot of food groups and types in order to lose weight which means that you're not only cutting out the bad part but you're also taking out some of the good parts. And, with a shortage of vitamins and minerals, your body in return will feel the effects from it. These effects can make you feel sluggish or tired, and that can be a drag. But there’s good news! Yes, heave a sigh because, with proper planning and awareness, you can avoid these deficiencies of micronutrients and mineral imbalances or fix them accordingly if they do occur. You can achieve this by taking supplements (see our list of favorites) and eating the right foods that will help you achieve a balanced, healthy intake of nutrients while on the ketogenic diet. Here’s everything you need to know about the micronutrients, and mineral deficiencies you are more likely to experience while following a keto diet: Of course, it can be difficult t Continue reading >>

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  1. ZeroPageX

    So, as I understand it, electrolytes get flushed out of the body more quickly on Keto, which means more electrolytes are required with the diet. This explains why 5,000mg of sodium are recommended, but I keep hearing 1,000mg is the recommended daily amount of potassium on Keto, and that one shouldn't consume too much at once. However, the recommended daily amount off of Keto seems to be 4,700mg! Is 1,000mg just a minimum, or is there a reason to eat less of it on Keto?

  2. Daisy

    Remember you do not (and should not) rely on supplements for your mineral and vitamin intake. You should be getting the bulk of them from the best place - food. Avocados are loaded with potassium for example. Getting extra sodium is important in itself if you do not get enough through food but also because it helps retain potassium. You have to be careful also with some minerals and vitamins about taking too much if you use supplements - potassium is one. You would have a hard time eating too much potassium I suspect unless you already have high levels and are going a bit mad on potassium-rich foods.

  3. ZeroPageX

    Good to know. I love avacados, mushrooms, pumpkin seeds, etc. So, when I hear take in 1,000mg, are they saying take in at least that to make up for the diuretic effect of Keto?

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The Importance Of Potassium In Low-carb Diets

What is Potassium and why is it needed? Just like magnesium, potassium is one of the main electrolytes within the body. Along with sodium and chloride, potassium is responsible for maintaining electrolyte balance. Electrolytes are responsible for sending electrical impulses around the body. Specifically, potassium assists in a range of essential bodily functions including: (1). Water balance Blood pressure control Muscle contractions Digestion Heart rate and rhythm pH balance Normal Ranges in the Body The average content of potassium in adults is 40-50 mmol (1.6-2.0 g)/kg of body weight (2). Someone who weighs 65 kg would therefore have a level of 2600-3250 mmol in their body. The concentration of potassium is greater within the intracellular fluid (150 mmol/L) with the remainder in the extracellular fluid (3.5-5.5 mmol/L) (2). The amount of total potassium is directly related to the level of lean tissue mass. As men generally have greater lean muscle mass, they have a greater level in the body. Testing of potassium levels is done within the blood. This means it is testing the extracellular fluid and subsequently the normal ranges for the test will be between 3.5-5.5 mmol/L. Recomm Continue reading >>

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  1. TommyWoodland

    Optimal health calls for around 4700mg of potassium per day. The average American may hit half of this, while those on a LCHF diet likely struggle to cross 3000mg even when mindful. Some theorize that most cases of hypertension may actually be due to a potassium deficiency (along with Mg, Ca, and possibly vitamin D, vitamin K2) as opposed to sodium surplus.
    It is very difficult to hit this potassium goal on a ketogenic diet. As I crunch numbers I'm seeing it's next to impossible. For those who track their intake, how are you hitting your potassium goals? I can approach 4700 with the addition of cold potatoes (a resistance starch; 1600mg K, at ~50 net carbs) and lentil beans (~ 700 mg at ~20 net carbs). (Spinach, almonds, eggs, meats, and avocados provide the remainder). While I could remain below 100g carbs a day without a problem, I would likely no longer achieve ketosis, even with the daily intermittent fasting and resistance training. Any thoughts?
    For what it's worth, I was hardcore keto for about 2 years but ventured into more of TKD (targeted ketogenic) approach when I noticed my workouts suffering along with the cold hands/feet and sleep problems. That said, not sure if I have really been in ketosis during this period since I have not measured blood ketone levels.

  2. artketolay

    Avocado, kale and spinach are my 3 main sources of 'fruit and veg'. Plenty of potassium in all 3.

  3. a_complete_cock

    Nah, 37 cups of coffee seems more achievable.

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"keto-flu" And Sufficient Intake Of Electrolytes

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 researcher Dr. Volek suggests, mineral and electrolyte management is the key to avoiding side effects typically associated with low carb dieting. When entering the induction phase of a Ketogenic Diet (50 grams or less of total carbs - about 20-30 grams of net carbs), most people experience "keto-flu”. This often scares them off and they start to think that low-carb is not right for their body. The "flu" is nothing else than a result of starving your body of carbohydrates. Stay strong! You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements (if needed). Firstly, I would like to share my own experience with electrolyte deficiency. I have Continue reading >>

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  1. TommyWoodland

    Optimal health calls for around 4700mg of potassium per day. The average American may hit half of this, while those on a LCHF diet likely struggle to cross 3000mg even when mindful. Some theorize that most cases of hypertension may actually be due to a potassium deficiency (along with Mg, Ca, and possibly vitamin D, vitamin K2) as opposed to sodium surplus.
    It is very difficult to hit this potassium goal on a ketogenic diet. As I crunch numbers I'm seeing it's next to impossible. For those who track their intake, how are you hitting your potassium goals? I can approach 4700 with the addition of cold potatoes (a resistance starch; 1600mg K, at ~50 net carbs) and lentil beans (~ 700 mg at ~20 net carbs). (Spinach, almonds, eggs, meats, and avocados provide the remainder). While I could remain below 100g carbs a day without a problem, I would likely no longer achieve ketosis, even with the daily intermittent fasting and resistance training. Any thoughts?
    For what it's worth, I was hardcore keto for about 2 years but ventured into more of TKD (targeted ketogenic) approach when I noticed my workouts suffering along with the cold hands/feet and sleep problems. That said, not sure if I have really been in ketosis during this period since I have not measured blood ketone levels.

  2. artketolay

    Avocado, kale and spinach are my 3 main sources of 'fruit and veg'. Plenty of potassium in all 3.

  3. a_complete_cock

    Nah, 37 cups of coffee seems more achievable.

  4. -> Continue reading
read more

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