Carb Level? and best Potassium/Magnesium sources?

Telugammayi87

I can stay in ketosis even at around 50g of carbs per day (maybe higher....i haven't tried...) which is nice, and allows me a little wiggle room. My question is, would I lose weight more quickly if I dropped down to under 20g? Or is ketosis just ketosis?

Also, I think my Potassium/Magnesium is low. I know I'm not getting anywhere near the daily potassium requirement on MFP. I'm still fatigued and my muscles feel weak. What food sources do you all recommend for potassium and magnesium? or supplements? Where can I get them? I'm using Himalayan sea salt, so it *may* have trace amounts... I also take a daily multivitamin/mineral and a super B complex vitamin.

thanks!

Birdy989

I don't know the answer to your first question, but I'm a huge fan of avocados, which are awesome sources of potassium. I just started Atkins, and I'm making 1/2 of an avocado my first priority for carbs. The fat will help as well. Good luck! Can't wait to see other answers.

Birdy989

Oh, and I also drink Guayaki Yerba Mate Pure Endurance which has natural electrolytes. I don't know what's in that stuff, but I have crazy energy after I drink it!

JanetLynnJudy

Hello, I had a topic on here a while back about supplements and I looked into the potassium question myself and noticed that I was missing the mark too (still needing to work on this) so I looked into high potassium foods that low carbers can eat.

Some foods high in potassium that low carbers can eat on a regular basis (there are many more):

(by mg)
Swiss chard - 961 per one cooked cup
spinach - 839 per one cooked cup
beet greens - 1,300+ per one cooked cup
yogurt - 531 per 8-ounce container
avocado - 975 per one whole
tomato sauce - 800 per one cup
halibut - 449 per three-ounce serving (salmon and clams are supposed to be good too)

source: http://www.huffingtonpost.com/2012/09/20/potassium-foods-banana_n_1898078.html

Also, something else I've noticed is that when you are using foods from the MFP database that other users have entered they sometimes don't include all of the macros or nutrition information so make sure that you are getting credit for the potassium you are eating.

Here's a link to the Supplement topic I mentioned if you are interested - http://www.myfitnesspal.com/topics/show/972850-supplements

I hope this helps!

shar140

Hello, I had a topic on here a while back about supplements and I looked into the potassium question myself and noticed that I was missing the mark too (still needing to work on this) so I looked into high potassium foods that low carbers can eat.

Some foods high in potassium that low carbers can eat on a regular basis (there are many more):

(by mg)
Swiss chard - 961 per one cooked cup
spinach - 839 per one cooked cup
beet greens - 1,300+ per one cooked cup
yogurt - 531 per 8-ounce container
avocado - 975 per one whole
tomato sauce - 800 per one cup
halibut - 449 per three-ounce serving (salmon and clams are supposed to be good too)

source: http://www.huffingtonpost.com/2012/09/20/potassium-foods-banana_n_1898078.html

Also, something else I've noticed is that when you are using foods from the MFP database that other users have entered they sometimes don't include all of the macros or nutrition information so make sure that you are getting credit for the potassium you are eating.

Here's a link to the Supplement topic I mentioned if you are interested - http://www.myfitnesspal.com/topics/show/972850-supplements

I hope this helps!

All these, plus just about all your meats, tomatoes, and v8 or coconut water if you can fit it in your carb goals. I use foods for potassium, as OTC potassium only comes in 99mg and I get more from some spinach! lol. Mg I supplement at night, but I have for years (before lowering my carbs).

kiramaniac

The Art and Science of Low Carbohydrate Living (Phinney and Volek) talks some about this. Basically, when you are doing low carb, you "dump sodium". So you need to supplement. If you don't, the body tries to compensate for low sodium by secreting potassium. So then you end up being short on both.

So, when you have fatigue and/or dizziness, the recommendation is to drink broth. The broth supplements sodium, and that helps stop the loss of potassium as well.

We use Morton Lite Salt for potassium. 350 mg for 1/4 tsp. (also 290 mg sodium in 1/4 tsp)
Coffee also has some - 116 mg for an 8 oz cup.

We'll also drink Powerade Zero - 150 mg sodium, 35 mg potassium

For magnesium, the authors recommend a slow-release magnesium tablet ("Slow-Mag" is one brand). They cite magnesium depletion as being tied to muscle cramps.

bookyeti

I can stay in ketosis even at around 50g of carbs per day (maybe higher....i haven't tried...) which is nice, and allows me a little wiggle room. My question is, would I lose weight more quickly if I dropped down to under 20g? Or is ketosis just ketosis?

From what I've read, ketosis is like a light switch... it's either on or off. So you're either in or out. There is no heavy vs. light ketosis -- so a low reading or high reading mean the same thing, that you are in ketosis. The darker colors are usually due to hydration levels.

highervibes

I take a magnesium supplement but not because I'm keto, because pretty much no matter how you eat magnesium deficiency is a risk. I get a lot of potassium from veggies (lettuce, spinach) and I don't have an issue with sodium ;p

I would highly recomment taking a mag. supplement or both pot/mag before bed.

kiramaniac

I can stay in ketosis even at around 50g of carbs per day (maybe higher....i haven't tried...) which is nice, and allows me a little wiggle room. My question is, would I lose weight more quickly if I dropped down to under 20g? Or is ketosis just ketosis?

From what I've read, ketosis is like a light switch... it's either on or off. So you're either in or out. There is no heavy vs. light ketosis -- so a low reading or high reading mean the same thing, that you are in ketosis. The darker colors are usually due to hydration levels.

This is mostly true. Ketones are a by-product of burning fat. Ketostix measure the density of ketones in the urine. If you drink more water, you'll have a lower density of ketones. Drink less you'll have more density. Likewise, burn more fat and you'll increase the actual amount of ketones. But because the water can influence the density, it's more of a "yes or no" when using ketostix. If it's really, really dark on ketostix, odds are you need more water.

Ketone blood testers are much more accurate. Unfortunately, the blood measurement sticks are also REALLY expensive. But you will be able to see deeper ketosis using the blood tester. That said - does deeper ketosis measured on a blood tester mean greater fat loss? Probably not.

Concerning whether lower carbs could result in more loss? Probably. Carbs trigger insulin. Insulin helps store sugar as fat. If you aren't happy with your weight loss, this would be the first thing I'd adjust. But, if you're happy with your progress, and enjoying your 50 grams, go for it!