For optimal weight loss, what you put in your body is just as important as what you keep out. Today we take a look at getting the right amount of potassium on a low-carb diet.
The word potassium comes from the term potash, which refers to plant ashes soaked in water in a pot, which was how potassium was manufactured prior to the industrial era. Potassium ions are vital for the functioning of all living cells and play a role in…
- hormone secretion
- blood pressure regulation
- movement of the digestive system
- ph balance
- glucose and insulin metabolism
- renal function
- fluid and electrolyte balance
The point is that potassium is a very important mineral that is involved in many of our bodies processes. The question is are you getting enough potassium? According to the 2010 USDA’s report on potassium intake of the US population, most of us are getting about half of the potassium that we need each day. The Institute of Medicine recommends 4700mg/day and the average American gets 2640mg/day (1). Many people are losing weight and improving their health through low carbohydrate diets in recent years. One issue here is that many of the best sources of potassium come from higher carbohydrate fruits and vegetables like potatoes, kiwi, and bananas.
Getting enough potassium takes some planning but once your get into a routine of eating certain high potassium staple foods it takes no effort at all. Potassium has a blood pressure lowering effect (2) and high blood pressure is one of the biggest risk factors for negative health outcomes (3). By consuming more potassium, you will likely reduce your blood pressure and put yourself into a position to live a longer and healthier life. So how do you know if your getting enough potassium? www.cronometer.com tracks vitamin and mineral content of foods, and this is a great tool to figure out what micronutrients your diet may be lacking. You don’t have to track your food intake every day, maybe once a week plug in your diet and see if you are missing any major micronutrients.
Potential Potassium-Rich Diet Plan
Below is an example of what 4700mg of potassium looks like on a low carb diet:
Bed 11:00pm – Wake 7:00am
Meal 1 8:00am
1 cup cooked spinach 574mg
½ red pepper 173mg
Meal 2 12:00pm
4 oz salmon 1089mg
1 cup cooked beet greens 1309mg
1/2 avocado 345mg
Meal 3 4:00pm
1 cup full fat Greek yogurt
1 oz almonds 220mg
Meal 4 8:00
4 oz bison burger 400mg
1 lettuce wrap 165mg
3 tomato slices 107mg
1/2 avocado 345mg
- 4726mg/potassium total
- 55g/carbohydrate (27.6g net carbs)
- 1653 kcal
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