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When following a keto diet, it is important to ensure that you are consuming enough potassium. Potassium is an essential mineral that plays a key role in many bodily functions, including regulating blood pressure, maintaining proper nerve and muscle function, and supporting healthy digestion.
How much potassium do you need?
The amount of potassium you need can vary depending on your age, gender, and overall health. However, the general recommendation for adults is to consume at least 2,000 to 2,500 milligrams of potassium per day.
Why is potassium important on keto?
When following a ketogenic diet, your body is in a state of ketosis. This means that it is burning fat for fuel instead of carbohydrates. One of the byproducts of burning fat for energy is ketones. Ketones are acidic, and they can lead to an increase in urine output, which can cause your body to lose valuable electrolytes like potassium.
When your body is low in potassium, you may experience symptoms such as muscle cramps, constipation, fatigue, and weakness. Consuming adequate amounts of potassium can help to offset these symptoms and maintain proper electrolyte balance.
How can you supplement with potassium on keto?
One way to ensure that you are getting enough potassium on keto is to include potassium-rich foods in your diet. Some examples of keto-friendly foods that are high in potassium include:
- Avocado (1 medium avocado contains around 700 milligrams of potassium)
- Spinach (1 cup of cooked spinach contains around 840 milligrams of potassium)
- Salmon (3 ounces of cooked salmon contains around 300 milligrams of potassium)
- Broccoli (1 cup of cooked broccoli contains around 450 milligrams of potassium)
- Mushrooms (1 cup of sliced mushrooms contains around 400 milligrams of potassium)
If you find it difficult to consume enough potassium through your diet alone, you may want to consider supplementing with a potassium supplement. However, it is important to talk to your doctor before starting any new supplement regimen, as taking too much potassium can be dangerous, especially for those with kidney disease.
Conclusion
Ensuring that you are consuming enough potassium while following a keto diet is important for overall health and wellbeing. Incorporating potassium-rich foods into your diet and talking to your doctor about potassium supplementation can help to maintain proper electrolyte balance and prevent symptoms of potassium deficiency.
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