How to Include Sufficient Potassium in Your Ketogenic Diet

The Keto diet has become a popular way of living healthy and losing weight. A Ketogenic diet involves high amounts of fat and low carbs.

When you take a low carb diet, the body will not have fats to process. Instead, it will start processing the stored body fats. Hence you lose weight.

Although the keto diet has been applauded by many and has produced desired body goals, you might be depriving your body of essential minerals and nutrients. Common minerals that you miss out on your keto diet are potassium, magnesium, and sodium.

What Are The Symptoms of Potassium Deficiency?
1. Muscle cramps and spasms
2. Fatigue and body weakness
3. Difficulty breathing
4. Digestive problems, such as constipation
5. Muscle aching and stiffness
6. Heart palpitations
7. Abdominal cramping

Low amounts of Potassium in Keto Diet can result in problematic health conditions. Potassium is an essential electrolyte and mineral that helps in balancing the body fluids. It helps in the contraction of the muscles in the body, the proper functioning of the cardiovascular system, and the nervous system.

How Can You Add Potassium in Your Keto Diet?

According to nutritionists, the best way to have enough potassium in the body is to eat foods that are
rich in the mineral. The best and healthy way to add these minerals is vegetables and fruits.
However, if you are on a keto diet, its best to avoid high potassium foods such as beans, dried fruits, and
bananas, these types of foods are natural gas and high carbs.

Generally, the normal potassium levels are 4.7 grams/ day for adults. For men aged 19 years and above
should take at least 3400 mg of potassium daily, while for men, it should be 2600 mg and 2900 g for
married women.

There are a lot of food types that are rich in potassium and friendly that you can incorporate in your keto diet. An example of these foods is:

  •  Avocado
  • Fish
  • Vegetables
  • Cooked and raw spinach
  • Swiss chard
  • Cooked beet greens
  • Mushrooms
  • Zucchini
  • Broccoli
  • Peas
  • Cucumber

For most keto dieters, it is hard to get enough minerals such as potassium and nutrients from food. If you cannot achieve the desired amount of potassium, you can take supplements rich in these essential minerals.

You Need Potassium in a Keto Diet

The effects of potassium deficiency are usually mild. However, a severe lack of potassium in the body can result in complicated health issues. If you are on the keto diet, watch out for the symptoms to ensure you are not running low on potassium.