Potassium ketogenic diet, how is that? Potassium (also known as potassium) is an element of alkaline minerals required by all living things, especially humans. The existence of these elements is essential for biochemical processes in the body, the nervous system, the osmotic pressure balance of fluids in cells and between cells, and balancing sodium/sodium salt.
Wait before we go through it, what do you think when you heard ketogenic diet method? Or you haven’t heard at all? In this site, we have been a lot talk about it, but for you it might be the silly thing to get dietary meals full with fats, don’t you?! I think I will explained again briefly, ketogenic diet need fats to change your metabolism of your body to burn the fat to replace the glucose task. It is basically change it! You can read the other explanation you will find in this site also.
Potassium deficiency is very dangerous who for the body, even at risk of death! Well, then what if we’re on the keto diet? Is not one of the dangers of this popular diet is lack of potassium? Then how to keep potassium ketogenic diet so as not to be exposed to the risks? Let’s see the information below!
What is potassium?
Potassium or potassium is one of the main electrolytes in the body. This element is responsible for maintaining the balance of electrolytes and aids various bodies functions such as water balance, ph balance, digestion, blood pressure control, muscle contraction, as well as heart rate and rhythm.
Unfortunately, potassium is not produced by the body itself. Therefore, to obtain potassium, the body requires intake from the outside. In the United States, the recommended intake of potassium for adults is about 4.7 grams per day while adults in Europe are about 3.5 grams per day. In men usually require a slightly higher dose, this is related to the correlation of levels with muscle mass.
Why is potassium important when dieting keto?
One of the symptoms of keto diet that often appears is keto flu. These symptoms usually appear in the first weeks of starting keto diet because the body is trying to adapt. One of the causes of the emergence of this symptom is a change in electrolyte balance in the body, one of the electrolytes is potassium.
In the first weeks of starting a keto diet, the body will lose a lot of fluids. Loss of body fluids will certainly disrupt the balance of electrolytes processed through the kidneys. Because the kidneys control the levels, then there is a decrease in potassium. As a result, the reactions that arise are usually muscle cramps, cardiac arrhythmias, and fatigue, dizziness, nausea, and constipation.
For that, it is important to maintain the balance of potassium in the body because it can help increase metabolism, help the thyroid, insulin hormone is more sensitive and energy release from burning calories can be more leverage. When the body lacks potassium, muscles become sick and not optimal for burning calories. One way to maintain the balance of potassium is to eat foods rich in potassium.
11 High Potassium Ketogenic Diet Food Sources
The list of foods below will help you to re-balance the levels of potassium in the body. What are those foods?
In one cup (180 grams) cooked spinach contains potassium of 839 mg. This is almost double the amount of potassium present in a medium-sized banana. In addition, spinach is also rich in vitamins and essential nutrients such as vitamin B12 and magnesium.
Cauliflower has a high antioxidant profile in sulfur-containing compounds. One cup (107 gr) of cauliflower contains about 320 mg of potassium.
Broccoli contains high potassium. In 200 gr of broccoli contained 630 grams of potassium in it. In addition, its vitamin C content meets the daily requirement of up to 300%.
In 200 g zucchini contains 520 mg of potassium. In addition, this vegetable also contains a relatively low carbohydrate, which is under 4 grams (net carbohydrates) per cup.
The average in one avocado (136 g) contains 690 mg of potassium. Avocado is also a fruit that is highly recommended for consumption during keto diet because of its high healthy fat content.
In addition to green vegetables and fruits, beef can also contribute to the needs of potassium in the body. In 113 gr steak beef contains about 384 gr of potassium.
Salmon is famous for its high omega-3 content. In addition, salmon is also a good source of vitamin B, vitamin D, and potassium. In 85 grams of salmon contained 416 mg of potassium in it.
Other fish that contain high potassium are sardines. How not, in just 200 grams, this fish contains about 800 mg of potassium.
Mushrooms are known to contain high levels of vitamin B12, a large antioxidant capacity to help fight free radicals, and rich in potassium. Mushrooms contain about 740 mg of potassium per 200 g or about 323 mg in one cup (72 grams). You can cook mushrooms with olive oil, salt, garlic and serve it with steak along with some broccoli. That way, you will be faced with a plate high potassium food.
- Salt lite
The lite salt tastes the same as regular kitchen salt. The difference is, this salt is a mixture of salt and potassium, so it is good to be consumed during keto diet.
Some types of nuts such as brazil nuts, hazelnuts, filberts, pistachios, pine, almonds and cashews contain high potassium which is good for the body. Almonds and cashews contain the highest potassium compared to other beans, but also slightly higher in carbohydrates, so it should be consumed in moderation. While the best option is brazil nuts because it contains high fat, low carbohydrates, and a large amount of selenium and magnesium.
Potassium ketogenic diet is very important for the body, especially if the goal of this diet is to lose weight. Keep the potassium balance in the body in order to avoid many dangerous risks during the diet. Note the proper intake of food so that the body is not short of potassium and keto diet can be successfully lived.