Kyanca- out of curiosity how much potassium do you take and what effect do you get? I've noticed that my potassium in my diary is always low...

My Potassium Gluconate pill has 99 mg of Potassium (from 595 mg Potassium Gluconate) and my Multivitamin/Multimineral has 80 mg. Some would probably say that's not even worthwhile, but it's just to make sure that I at least have some in case I miss the mark with food. The reason that I don't take a higher dose is because it's one of those things that you don't want to have too much of either and I get a quite a bit from food. I am starting to monitor it in my food macros because I recently heard about how one of my old high school classmates died because of heart failure caused by low potassium levels (at the time this happened he was in his 20's). Even before hearing about that though I had read on one of the low carb forums on reddit about a guy on keto ending up in the hospital because of low potassium.

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, here is another link that explains more about it including RDA which is 4700 mg a day for adults (that's the ideal amount, I've read elsewhere the minimum amount would be around 2000mg-3000mg) http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm

I just checked out my 7 day summary and I'm still under even the minimum every day. I'm open to any more suggestions or inputs regarding this. If anyone is meeting the RDA or minimum every day I would like to hear their menu. I'm glad you asked this question actually because when I revisited this I noticed how much I'm missing the mark myself still (though one possibility is that in foods I don't enter myself that the people who do enter it could be ignoring that macro).