Try No Salt for potassium. I add it to water, to food, etc. About a tsp. Spinach, broccoli, sweet potatoes, kidney beans, lima beans, pinto beans are all rich in potassium.

@KeithBarrows if you want yummy keto recipes ...I recommend ketopots.com and wholesomeyum.com these 2 I use often and no disappointments with their recipes

itzcath wrote: »

Salad with a dressing to cover up the vegetable taste works for me. I grow alot of my own sprouts with fenugreek sprouts the one I consume most often for its nutritional value. Fenugreek is not very palatable because it is bitter but smothered in dressing makes it all good.

Something you can try with bitter tastes is to add salt to the mix... like get the fenugreek slightly damp (so the salt will stick) and then lightly salt it before eating.

Nobody is quite sure how the salt works like that, but the current theory is that it partially blocks the bitter receptors on the tongue and thus decreases the amount of bitterness that you experience.

KeithBarrows wrote: »

A lot of the Keto recipes I've found so far, like Keto Chili, have NO beans in them. Trying to figure out why. I think it is because beans tend towards too many carbs - maybe? I like my chili with kidney and pinto beans. May have to mess with the recipe to add enough in to know they are there but not so many it takes me out of the keto state.

My daughter had the idea to use a mixture of ground meat and chuck roast cut into bean sized pieces and it works great in chili!

Also want to address beans.. a good source of potassium.. although I would try salmon.. 6 ozs equals 23% of the RDA.. or an avocado ( 21% ).. a cup of white button mushrooms has 12%, and a cup of cooked tomatoes is 11%.. Those are foods most people eat, and are Keto-friendly.

Keto simply means it's low enough to keep you in ketosis.. we kind of have some rules, which define a WOE we CALL Keto.. some rules.. but the reason, is to be in ketosis, end cravings/hunger, so you can eat the proper number of calories.. simple concept, but with rules, we get people who think of Keto ONLY as what the rules allow.

So the easiest way to do Keto, is to simply eat meat and veggies.. low starch veggies.. add some fat and you are good to go.. Keto, the diet, allows some other items, which can easily kick you out of ketosis.. but they trust you to eat them in proper amounts.. most people hear they can have a food, and run with it, or they have a NUMBER, which they think keeps them in ketosis.. BUT, ketosis is a bidily function, not determined be any set number. it varies for ALL of us.. so what we really need to know is what kicks us out of ketosis, and that is VERY complicated.

If I had to give a number which made sure you were in ketosis, I would say less than 20 grams.. almost anyone will be in ketosis if they stick to this level daily for a week or so.. some people get into ketosis quickly, others take 2 weeks.. the lower you go, usually the quicker you get into ketosis, and it's easier to STAY there if you don't try for the MOST carbs you can consume and do so.. usually that leads to being kicked out of ketosis. Most people hear 20 grams, and think.. I can eat 19 g!!.. why not 15 g, or 10 g?? Because we are looking at the easiest way to do it.. and then if you get kicked out of ketosis, it failed you, and you can start eating carbs again.

So what about NET carbs, and fiber? Well, this was so people could eat more carbs.. A 1/2 cup of beans has 18 g of carbs, and 8 g of fiber.. so 10 NET carbs.. I could toss that into some GB, with some tomatoes, and have a chili! Of course, in the can, there are 3.5 servings.. what do you do? How do you use 28.57% of a can? How do you measure the beans, when an extra 10% of a cup, adds 2 g of carbs. You are very likely to over-consume foods which are high carb in small servings. Plus, if you manage to get it right, it's still 40-50% of the carbs you CAN eat.. why not more greens, and low starch veggies, so you can get CUPS of veggies, for the same as a 1/2 cup of beans?

So with NET cabrs, the theory is that you eat 40 grams.. about half is the beans, but along with the other half, you get 15 g of fiber.. maybe you ate raspberries.. also high fiber.. 15 g of carbs in a cup, 8 g of fiber.. those 2 add up to 33 g of carbs, and 16 grams of fiber.. so only 17 g NET carbs.. a few more with a couple eggs, and the rest meat & fat, and you have 20 NET carbs.. so you are in ketosis, right? Nope.. you might not be, because while fiber does not get absorbed, total carbs still matters for many of us, because OTHER things affect us as well.. I can't lose weight if I eat sugar alcohols, for example.. others eat tons of SF jell-o.. I can't.. and if ALL you think about is a number, then you may THINK you are in ketosis, and are not ever in ketosis, because maybe your body only gets into ketosis when you are at 15 TOTAL grams a day. Other may be able to eat 25 grams, NET or TOTAL, and stay in ketosis, but your body doesn't care what OTHERS need to stay in ketosis.

In the end, the lower you go, the more likely you stay in ketosis. I doubt half the people on Keto, are in ketosis.. many use the junk products with all sorts of ways to trick " the body into thinking you are eating good, but all it does is make them THINK they are in ketosis.

IF you want to test the upper boundaries.. then test, and confirm you are in ketosis, before assuming you are.. try all the foods you think are OK.. high fiber, foods with sugar alcohols, and other lab tricks which allow the manufacturer to list a lower carb amount on the label. If they don't bother you, then enjoy.

I know SO many people who ate 35 grams of carbs on Keto, and 20-25 NET carbs, and had huge cravings, because they were never actually IN ketosis, so got no protection from it, and of course, they eventually ate what they craved, because we are human. That is the #1 sign you are IN ketosis.. most people stop getting cravings.. you may hear a lot of people say that isn't true for them, but I'd be willing to bet, it's because theyeat too many carbs, and are NOT in ketosis.

So in the end, if the goal is ketosis and you can only eat 20 NET carbs and STAY in ketosis, then by eating 2/7ths of a can of beans.. you can have no more carbs.. maybe 2 eggs??

Beans are frowned upon for this reason.. just too heavy in carbs.. much better to eat a couple cups of greens, and add in a cup or 2 of low starch veggies, and fruits, maybe some nuts, seeds, or cheeses..

With a wide variety of low carb foods, instead of 1 serving of a high carb food, even one with fiber.. you will almost certainly end up with better nutrition, as well as being far more likely to stay in ketosis.