Worried about the cramps, nausea, fatigue, and the overall sick feeling that can hit you as you transition into the keto diet?

These cold-like symptoms are notoriously known as the “keto flu” and can wreak havoc on your body if you don’t take care to get all of the electrolytes you lose.

Electrolytes are minerals in the body responsible for a variety of important functions, such as allowing muscle contraction for movement and regulating your heartbeats.

One of these integral electrolytes is potassium.

As your body makes the transition to burning fats for fuel instead of carbs, it’s important to keep a close eye on how many electrolytes your getting.

This is because the transition phase involves the body releasing more water instead of storing it, which means a great loss in electrolytes.

Additionally, the minerals found in the excreted water are also lost at a much higher rate.

Having a diet rich in potassium has also been linked to plenty of health benefits, such as reducing blood pressure and decreasing risk for stroke, to name a few[1].

If you’re new to the keto diet, don’t make the mistake of quickly depleting your body of essential electrolytes like potassium.

Here are ten keto-friendly foods that are rich in potassium to keep you on track!

#1 Avocados

Not only are avocados a nutritional and packed with good fats—perfect for keto dieters, but they’re also rich in potassium. Just 1 avocado clocks in with 975 mg—that’s 27% of what you need a day.

#2 Salmon

Salmon is another powerhouse of nutrition on any diet, including keto. Aside from the added perk of bringing in plenty of valuable omega-3s, salmon also contains 967 mg of potassium for a 5.5oz serving.

#3 Winter Squash

While this veggie does have some carbs, it’s overall quite keto friendly if you’re only helping yourself to one serving. Just 1 cup of this delicious and versatile food has 896 mg of potassium.

#4 Edamame

Edamame makes for a great snack, anytime. It’s healthy, can be tossed in with your keto-friendly stir fry dishes, and comes with a whopping 679 mg of potassium per serving.

#5 Zucchini

Enjoy a side of zucchini with your next meal. This versatile veggie is loaded with healthy minerals, one of which is potassium. One medium-sized (217 g) zucchini will give you 573 mg of potassium.

#6 Brussels Sprouts

Brussel sprouts are a great staple to your keto diet. They’re versatile to cook with, tasty, and loaded in potassium. One cup of cooked brussels sprouts will get you 494 mg of potassium among other essentials, like fiber and protein.

#7 Beef

One of the perks of the keto diet is all that hearty beef you get to eat! Other than being high in fat, beef is also rich in protein. Just one small serving size of 3 oz. delivers 270 mg.

#8 Pumpkin Seeds

Pumpkin seeds are another excellent keto-friendly snack that’s high in potassium. 1 oz. alone delivers 226 mg of potassium along with a solid amount of magnesium, omega-3s, and zinc.

#9 Mushrooms

Mushrooms are another great food to cook with because they’re versatile and can be used in a wide variety of dishes. 1 cup contains 223 mg of potassium, so be generous in adding more to your next meal.

#10 Nuts

Next time you want a midday snack, grab a handful of nuts, such as macadamia nuts which are low in carbs and high in potassium. Just 1 oz. contains 104.14 mg of potassium. Not bad!

References:
[1] Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. doi: 10.1136/bmj.f1378.

Related:

10 Calcium-Rich Foods to Eat on Keto

10 Magnesium-Rich Foods to Eat on Keto

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