Ketoade
LolaDeeDaisy23
Posts: 383 Member
Hi everyone, I've been wanting to increase my potassium but it's so hard- especially when potassium supplements are only 400-500mg each.
I bought Nusalt, thinking I would salt everything using this product but I can't stand the taste.
I want to attempt to make my own Ketoade but I am not fond of Mio.
What other 0 calorie water enhancers do you guys use?
Or other ways to up potassium?
I bought Nusalt, thinking I would salt everything using this product but I can't stand the taste.
I want to attempt to make my own Ketoade but I am not fond of Mio.
What other 0 calorie water enhancers do you guys use?
Or other ways to up potassium?
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Replies
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Lemon juice and stevia. Keto lemonade.
Soak fruit (berries or similar) in water to get flavored water. There's flavored sparkling water? Stur makes a line of stevia-based water flavorings. Crystal Light has "sugar-free" powders. And there's Koolaid. It's not sugary unless the sweetener you add is Carby. Or you could put it in salty broth.
After the first little while, you shouldn't need to supplement much potassium. Correct sodium levels preserve potassium and magnesium levels. Many foods we eat in this WOE have potassium. Most meats, avocados, green leafies... I'm on the app so I can't really effectively post links, but there are a couple "sodium" threads in Open Threads that have a link to potassium levels in common foods.2 -
Zipfizz...electrolyte drink high in potassium. 1 tube contains 950mg of Potassium. Tastes decent. Low carb. 2 carbs per tube. 11 flavors. Cheapest at Sam's Club and Costco or it you can catch flavors you like on sale directly through the zipfizz website.
http://www.zipfizz.com/Product-Powder.aspx
http://www.zipfizz.com/FAQs.aspx3 -
Why are you concerned with upping your potassium? If you haven't been tested showing a deficiency your probably fine. Potassium isn't required on nutrition labels so most foods on mfp database don't include that info. You are likely getting more than you think and supplementation is likely unnecessary. Unless of course your Dr advised you too supplement in which case you may want to consult them for a recommendation.3
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@auntstephie321 I'm currently prepping for my first bodybuilding competition and since I'll be lifting heavy and eating at a moderate deficit, I want to make sure I don't feel too bad (Prep is difficult as is, don't want low level electrolytes to make me feel worse)0
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Are you working with a trainer that could advise you on what would work best0
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Do a quick google search on "too much potassium". You'll see words like: life threatening, fatal, dangerous, lethal. It shouldn't take much reading to convince you perhaps you should just eat a nutrition diet, get plenty of rest and keep lifting. Up your sodium if need be. You've been around the forum for quite a while. You know the "drill".
Google foods high in potassium. Avocados are my go-to. Leafy greens.
Good luck in your competition!
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Found this read on Reddit
https://www.reddit.com/r/keto/comments/2205ma/more_than_you_ever_wanted_to_know_about_potassium/
I eat about 3 cups of veggies per day (broccoli, brussel sprouts) and take 2 multivitamins. I realize the veggies do have potassium but nowhere near 3500mg worth. Don't have a trainer yet.0 -
I have to supplement potassium too; if I forget for 3 or 4 days I can barely move from the muscle pain & fatigue. Then it takes about a week before I feel back to normal after restarting. I've trialed this a few times both on purpose and inadvertently. Even tho I eat a lot of avocado and greens etc. I know how you feel @LolaDeeDaisy23 .3
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Zipfizz...electrolyte drink high in potassium. 1 tube contains 950mg of Potassium. Tastes decent. Low carb. 2 carbs per tube. 11 flavors. Cheapest at Sam's Club and Costco or it you can catch flavors you like on sale directly through the zipfizz website.
http://www.zipfizz.com/Product-Powder.aspx
http://www.zipfizz.com/FAQs.aspx
Cheaper still, and with more varieties, from Amazon. I like the orange cream the best. For a real treat: zip fizz orange cream, mixed with water and whipped cream or the like.2 -
@canadjineh @ladipoet @Sabine_Stroehm Thank you ladies! Wow I have never heard of zipfizz.. I just ordered the variety pack from amazon. Will update you all how it works out!1
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Sabine_Stroehm wrote: »Zipfizz...electrolyte drink high in potassium. 1 tube contains 950mg of Potassium. Tastes decent. Low carb. 2 carbs per tube. 11 flavors. Cheapest at Sam's Club and Costco or it you can catch flavors you like on sale directly through the zipfizz website.
http://www.zipfizz.com/Product-Powder.aspx
http://www.zipfizz.com/FAQs.aspx
Cheaper still, and with more varieties, from Amazon. I like the orange cream the best. For a real treat: zip fizz orange cream, mixed with water and whipped cream or the like.
Whoah @Sabine_Stroehm...I never thought about that. I may just have to try that!! I'm assuming that you use a much smaller amount of water than the typical 16 ounces, yes? If so, how much?
@LolaDeeDaisy23 ...no problem. You are welcome. Hope it helps.0 -
Sabine_Stroehm wrote: »Zipfizz...electrolyte drink high in potassium. 1 tube contains 950mg of Potassium. Tastes decent. Low carb. 2 carbs per tube. 11 flavors. Cheapest at Sam's Club and Costco or it you can catch flavors you like on sale directly through the zipfizz website.
http://www.zipfizz.com/Product-Powder.aspx
http://www.zipfizz.com/FAQs.aspx
Cheaper still, and with more varieties, from Amazon. I like the orange cream the best. For a real treat: zip fizz orange cream, mixed with water and whipped cream or the like.
Whoah @Sabine_Stroehm...I never thought about that. I may just have to try that!! I'm assuming that you use a much smaller amount of water than the typical 16 ounces, yes? If so, how much?
@LolaDeeDaisy23 ...no problem. You are welcome. Hope it helps.
The food-giver-outer at costco first showed me that! Yeah, a bit less water. Adapt to your own consistency preference.
I also use zip fizz to flavor otherwise green smoothies.
You just have to leave extra room for the effervescence. Orange soda zip fizz, almond milk, avocado, spinach and flax makes an amazing smoothie. 1 -
auntstephie321 wrote: »Why are you concerned with upping your potassium? If you haven't been tested showing a deficiency your probably fine. Potassium isn't required on nutrition labels so most foods on mfp database don't include that info. You are likely getting more than you think and supplementation is likely unnecessary. Unless of course your Dr advised you too supplement in which case you may want to consult them for a recommendation.
I agree with this caution. Too much potassium can be pretty dangerous. My doc tests mine every three months tho due to other issues ;parathyroid stunned and calcium/potassium/magnesium work together so I'm being monitored till they start working again). I hadn't realized you can die from low calcium before all this happened. I was hospitalized twice with it. Scary stuff.0 -
canadjineh wrote: »I have to supplement potassium too; if I forget for 3 or 4 days I can barely move from the muscle pain & fatigue. Then it takes about a week before I feel back to normal after restarting. I've trialed this a few times both on purpose and inadvertently. Even tho I eat a lot of avocado and greens etc. I know how you feel @LolaDeeDaisy23 .
I had to supplement for years. Finally off them. Yay. I find the best food for me are squashes and nuts - both of which I like and both low carb. My calcium levels are finally close to 9 on their own, too, so I'm thinking the normalization of the K is due to the calcium. D and magnesium also good at last! This is after wo years of dangerously low levels in all.
My favorite squash recipe is just sliced, boiled, drained and then add butter, salt, pepper and nutmeg. It's wonderful.0 -
LolaDeeDaisy23 wrote: »Found this read on Reddit
https://www.reddit.com/r/keto/comments/2205ma/more_than_you_ever_wanted_to_know_about_potassium/
I eat about 3 cups of veggies per day (broccoli, brussel sprouts) and take 2 multivitamins. I realize the veggies do have potassium but nowhere near 3500mg worth. Don't have a trainer yet.
From that link:Don't Trust the Labels!
You may be getting more potassium than you think. According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods. For instance: 2 slices of bacon has 93mg of potassium; 1 cup of romaine lettuce has 162mg!7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg.
For example, from your diary:
peanut butter -- 200mg
eggs -- 63mg
salmon -- 600-700mg
chicken -- 300mg
cottage cheese -- 230mg
There's an extra 1500mg just from your protein sources.
On a side note -- don't be afraid of saturated and animal fats. Eat the yolks and chicken skins and get full-fat cottage cheese. Saturated fats are the preferred substrates for hormone production and are more stable substrates for cellular membranes than their unsaturated counterparts.0 -
@Dragonwolf I just started incorporating more polyunsaturated fats into my diet vs saturated. All I've eaten for the past two years is 90% saturated and animal fats.
Now that I'm in contest prep, I like drizzling olive oil/ avocado oil over my food vs a pat of butter on top. I think it's a visual thing for me, like I'm intaking more food.
Today I've hit about 2500mg in potassium, this is including my zipfizz supplement. Only reason I wanted to supplement more potassium was bc I read in the stickies that we should aim for 4700.
Btw, I tried the zipfizz-- don't like grape flavor but fruit punch is pretty good! Yesterday I had the worst bloat ever. Not sure if it was due to my veggies being raw or the zipfizz or my miracle noodles. Maybe all three?0 -
@LolaDeeDaisy....just fyi, MUFA's are generally preferable over PUFA's.0
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@ladipoet MUFA's means olive and avocado oil? Then I'm getting plenty PUFA's, I am taking 4 fish oil pills daily and I eat salmon about 3x per week. 0
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Snippet cut and pasted from:
https://medlineplus.gov/ency/patientinstructions/000785.htm
Most foods have a combination of all types of fats. Some have higher amounts of healthy fats than others. Foods and oils with higher amounts of monounsaturated fats include:
Nuts (and most nut oils)
Avocado
Canola oil
Olive oil
Safflower oil (high oleic)
Sunflower oil
Peanut oil and butter
Sesame oil
To get the health benefits, you need to replace unhealthy fats with healthy fats. Here are some ideas:
Eat nuts instead of cookies for a snack. Just be sure to keep your portion small, as nuts are high in calories
Add avocado to salads and sandwiches.
Replace butter and solid fats with olive or canola oil.
Sounds like you've got it covered then @LolaDeeDaisy23! 1
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