Potassium

Potassium Rich Diet For Weight Loss

 

Potassium is a mineral that is important to be included in your diet. Some people who are in a weight loss process get tired, weak and may have cramps. This occurs because they don´t get enough potassium from their food.

Potassium can be found in fresh vegetables and fruits and also is present in meats, fish and poultry. These foods can easily be included in your diet. These are some examples:

For Breakfast

You can replace your coffee or chocolate with a fresh fruit smoothie. You can use skimmed milk, vanilla extract and fresh fruit like banana, blueberries, strawberries, apples or peas. These are good sources of potassium.

For Lunch and Dinner

You can add a fresh salad with green vegetables like spinach, lettuce, tomatoes, mushrooms and bell peppers. Salad should always be present in your meals; they are high in water, fiber, vitamins and minerals and provide volume with fewer calories. Furthermore, it helps you to decrease the glycemic index of the whole diet and gives you satiety.

For Dessert

You can choose a fruit salad made with strawberries, banana, oranges, apples, peaches and pears. You can add 2 or 3 tablespoons of low-fat cream (cottage cheese, vanilla extract). Basically, fruit should be the main ingredient of the dessert.

For a Snack

You can choose a handful of dried fruits (apricots) or fresh fruits, especially banana.

Adding potassium to your diet will benefit you. It is an important electrolyte that plays a key role in the maintenance of the acid base balance. Potassium controls the water level inside the cells and helps you to lose excess of liquid and toxins raising the diuresis. It is also essential for maintenance normal electric activity of the heart and for good development of the muscles.

If you don’t add fresh vegetables and fruits to your diet, you are probably in danger of getting a potassium deficiency, although you don´t have any symptoms.
Athletes and those who exercise should follow a rich potassium diet because they lose potassium through sweat. They should include a sport drink or some beverage high in potassium in order to replace water and minerals.

The main sources of potassium in the diet are:

Red meat, chicken and fish such as salmon, cod, flounder and sardines. Vegetables such as broccoli, peas, lima beans, tomatoes, potatoes, sweet potatoes and pumpkin are good sources of potassium. Fruits that contain excellent amounts of potassium are citrus fruit, banana, kiwi, plums and apricots. Dried apricots contain more potassium than fresh. Milk and yogurt, as well as nuts, are also excellent sources of potassium.

Potassium in food is found in almost all fresh foods and is a part of a healthy diet. Try focusing on fresh, natural foods instead of processed, sodium filled food, and you’ll notice a difference in your health and energy levels.

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