Fasting and Potassium: Are You Getting Enough?
When you’re fasting or following a Keto or Carnivore diet, electrolytes are super important! The key ones to watch are sodium, magnesium, calcium and potassium.
It’s essential that you get the proper amounts of these important minerals.
In this article, we’re going to look at potassium, why you need it, and how to know if you’re getting enough.
What is potassium?
Potassium is a mineral electrolyte that supports many vital body functions, including:
- Nerve function
- Muscle contraction
- Blood pressure regulation
- Heart rhythm regulation
- Fluid balance maintenance
- Nutrient absorption and waste removal
- Metabolism boosts (which can also aid in weight loss)
How much potassium do I need?
That depends.
Recommended daily values differ.
And keep in mind that when you’re fasting, or following a Ketogenic diet, you’re going to need more than the average person following a standard western diet.
When you’re losing fat (through fasting or diet changes), you’re losing a lot of water, and with it, electrolytes.
It’s very easy to get low on electrolytes.
In fact, many people are already deficient in electrolytes before they even start fasting or changing their diet.
Also, if you’re in a hot climate or do a lot of strenuous activity, you might require more potassium.
For Extended Fasting, the common recommended daily quantity of potassium is 1,000 to 3,500 mgs.
Four scoops (six capsules is equal to one scoop of the powders) of our Fasting Salts will get you 2,500 mgs of potassium.
That’s the sweet spot for Extended Fasting.
If you’re practicing Intermittent Fasting, or just doing Keto or Carnivore, you probably won’t need the maximum dose.
Our dosage calculators can help you fine tune how much you will need.
The quiz takes into account things like your height and weight, your activity level, and what type of fasting you are doing.
Low Potassium Symptoms
You might suspect you are low on potassium if you have any of the following symptoms, especially if you are fasting or doing Keto/Carnivore:
- Muscle weakness
- Fatigue
- Irregular heartbeat (heart skipping, palpitations)
- Cramping
- Constipation
- Insomnia
- Headaches
Other tips for getting enough potassium
When fasting, you’ll definitely want to supplement.
But when you do eat, be sure to include potassium rich foods in your diet.
Foods like almonds, avocados, salmon, and broccoli are all good choices and still on a Ketogenic diet.
Another rich source of potassium is Cream of Tartar, and it’s available at most grocery stores.
One teaspoon of Cream of Tartar has 495 mgs of potassium. Mix it up in plenty of water and sip it.
On the flip side
When it comes to potassium, you want to get enough, but you don’t want to overdo it, either.
Potassium can be dangerous if taken in large quantities.
And the weird thing is that the symptoms of too much potassium can mimic some of the symptoms of too little potassium.
For example, you could experience an irregular heart rate, muscle weakness, or fatigue, if your potassium levels are too high.
It’s a good idea to check in with your doctor before increasing your potassium, especially if you have heart disease or kidney issues, or you’re on any medications.
Refeeding
After an Extended Fast, this is another time that you’ll want to be really careful with your electrolytes.
You’ll need to continue supplementing your potassium, as well as sodium and magnesium, during the initial refeeding phase.
This is to prevent a dangerous condition known as refeeding syndrome.
Basically, when you reintroduce foods after an extended fast, your potassium (and other electrolytes) shift from outside the cells to inside.
This can leave you with dangerously low levels of electrolytes.
You can read more about refeeding syndrome here.
Bottom line
Fasting is good for you, as is a Ketogenic diet.
But you have to stay on top of your electrolytes.
Supplement when you’re fasting, and when you’re not fasting aim for nutritious food.
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group - one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
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