Keto Diet Pills 3500mg

Hey all; I’m a keto veteran at this point, I lost 100lbs (310-210) on strict Keto from 2019-2021, but I got really sick (something chronic and doctors still don’t really know what exactly is going on w me but it’s not weight or diet related) and in that 5 years since trying to change my habits and giving up after feeling like none of it was worth it and couldn’t get out of bed from the chronic fatigue and my metabolism being so screwed up I gained a ton of weight back (highest at 326 but now back down to 290) Just to rule out the metabolism issues my doctor recommended I could try taking Wegovy to see if that will help the chronic inflammation and fatigue (lots of case studies on that) and I have been doing really well back on my keto lifestyle. Especially due to the cost and my better adherence to my diet, I figured I’d ask for the pill version which is “less effective” than the shots but I figure that’s less effective for those who don’t really follow any sort of diet protocols anyway. Does anyone have any experience using GLPs along with Keto? Does it help the weight go down faster generally? I typically intermittent fast daily as well, 20:4 usually and allow myself a 30-40g net carb max lately. I used to be an under 20 or even closer to ketovore purist but I love me a PB&J on hero bread with Smash jam and bee pollen lately, it’s been my go to safe food the last few months. Edit: I forgot to say I’m a 29yo male, and I have been a lot more active generally, I have 2 under 2 and that also hindered a lot of my activity over the last 2 years but I wanna get better for them and not be the sick fat old guy that I could let myself become submitted by /u/kotochiin to r/keto [link] [comments]

I was on birth control for 20 years. It destroyed the DAO enzyme in my gut. I ended up with nasal polyps, chronic sinusitis, migraines, blocked nose, waking up 7-8 times a night, and was 2 months away from sinus surgery. I fixed it myself. No doctor helped. Here's the full mechanism and exactly what I did. I need to write this because I spent years being failed by the medical system while the answer was looking at my diet the whole time. The timeline 2018 — first signs. Flushing after wine. Reactions to sulphites. Breathing getting harder. I thought it was just allergies. I never had allergic reactions before. 2019–2023 — progressive decline. Dairy had to go completely. Nose permanently swollen, I could feel the tissue inside flapping when I breathed. Sinus pain. Migraines from the pressure building. Reactions to wine, sulphites, fermented food, vinegar, aged cheese, spinach, spirulina, chlorella, quercitin. Waking up 7-8 times a night unable to breathe. Steroid sprays. Antihistamines. Nothing fixed it. 2025 — rock bottom. Completely blocked nose. Diagnosed with grade IV nasal polyps. Was told surgery was the next step. I posted about it here actually — I'd found that cutting dairy helped temporarily, and Nattokinase helped with the polyp tissue. But it never fully resolved because I still hadn't found the root cause. I went to the NHS. I told them exactly what I thought was wrong. It took 4 months to get anywhere and when I finally got answers they confirmed what I'd already told them (that I had nasal polyps, "we don't know why they happen, and if we operate, they will grow back." No, you morons. They don't if you fix the root cause. Doctors kept handing me prescriptions for steroid sprays while ignoring the question of why a previously healthy woman was suddenly reacting to half of what she ate. June last year — I came off the pill after 20 years. The root cause nobody mentioned once in 6 years of suffering The enzyme is called DAO — diamine oxidase. When it's depleted, foods becomes a trigger and your body is flooded with histamine it cannot clear. Birth control destroys it. Systematically and silently over years. Here's the mechanism. The pill depletes B6. It disrupts your zinc and copper balance, both of which the enzyme requires. It keeps oestrogen chronically elevated which primes mast cells to release histamine constantly. So after 20 years on the pill I had almost no functional DAO, chronically primed mast cells, and a gut lining so compromised it couldn't produce the enzyme even when I gave it the raw materials. The nasal polyps, the sinusitis, the migraines, the 3am wake-ups, the flushing, all of it was histamine. Not allergies. Not IBS. Not anxiety or polyps that needed surgery. One enzyme, depleted over two decades, causing systemic havoc that six years of medical appointments never once identified. Why some supplements made me worse This part is important because I made mistakes that set me back and I don't want you to make the same ones. Solgar quercetin — marketed specifically for histamine intolerance. Contains bromelain, a pineapple enzyme, to enhance absorption. Bromelain is a histamine liberator. I was triggering myself with a supplement sold to fix my exact problem. If your quercetin contains bromelain, throw it out. Get a bromelain-free version. Chlorella and spirulina — I thought these were healthy. They triggered immediate mast cell degranulation independent of histamine content. This is not a DAO issue — these compounds directly stimulate mast cells regardless of how good your enzyme is. I still avoid them. PQQ (for mitochondria biogenesis)— reacted badly, next day complete nasal blockage. The oxidative burst PQQ produces at standard doses was enough to trigger mast cell response in a depleted system. May revisit at a micro dose once fully stable but not worth the risk. What I actually did to rebuild I started in July last year and ran this consistently for 10 months. The cofactor stack — these are the nutrients DAO literally cannot function without: - Zinc 22mg - B6 as P5P specifically 50mg — not regular pyridoxine. P5P is the activated form the enzyme uses directly. Regular B6 needs liver conversion which is sluggish under stress. This distinction is critical. (Had to take double dose rather than the recommended 25 mg daily as I was completely depleted). - Copper 3mg— almost nobody mentions this but DAO needs it for catalytic activity. Most people supplement zinc without copper and create an imbalance that makes things worse. - Selenium — brazil nuts, 3-4 daily. Supports gut lining environment that produces DAO. - Vitamin C (lemons, kiwi, pomegranates) — direct cofactor and gut lining support. - MG glycinate at night — HPA axis regulation, reduces the cortisol load that competes with enzyme production. - NAC 1800-3600mg daily — precursor to glutathione, the liver's master detox molecule. Birth control chronically depletes glutathione. This was critical for clearing the systemic histamine backlog. Food changes: - Pomegranate every single day ( I started a year before) — punicalagins in pomegranate directly repair the intestinal epithelial cells that manufacture DAO. This is not a general gut health claim. The specific compounds in pomegranate feed the exact cells you need to rebuild. I cannot overstate how much I believe this accelerated my recovery. - Nettle tea daily — I used to drink this every spring instinctively without knowing why. Quercetin and kaempferol content stabilises mast cells and reduces the histamine your DAO has to process. Less incoming fire means the enzyme isn't perpetually overwhelmed. - Dandelion tea (and fresh dandelion)— liver and bile support, clears systemic histamine backlog, one of the best herbal cholagogues available. - Fresh meat only, cooked and eaten same day. Leftovers sitting in the fridge accumulate histamine dramatically. This one change removed a constant background load I hadn't even identified. - Removed chlorella, spirulina, and any fancye green pwders supplements entirely. What I stopped: - Birth control. The cause. Everything else I did was fighting an active depleting force while still on it. Coming off was when the real recovery could begin. - Long term ketogenic eating — I'd been keto for years and looking back I was eating a massively high histamine diet. Aged meats, bone broths, fermented foods constantly. I was pouring fuel on the fire every day. The DAO supplement I didn't know existed DAO is available in pill form. You take it 15-20 minutes before high histamine meals and it degrades dietary histamine in your gut before absorption. Look up DAOsin or Seeking Health HistDAO. I had no idea this was possible and it would have helped enormously in the acute phase while I was rebuilding. Please don't make my mistake of not knowing about this for years. Where I am now — 10 months later I sleep through the night. Every night. After years of waking 7-8 times unable to breathe. No steroid sprays. No antihistamines. No nasal rinses. The inflamed tissue in my nose is gone. The flapping sensation — that was turbinate inflammation from chronic histamine exposure. It has completely resolved. No migraines. No sinus pain. No pressure. I can drink milk. A full glass. I am eating cheese every day now. No congestion, no mucus, no reaction. After years of thinking dairy was the enemy — dairy was never the enemy. My gut just couldn't clear the histamine load that dairy added on top of everything else. The rosacea I'd been managing topically for years is completely gone. Not under control. GONE. The rosacea trigger list and the high histamine food list are essentially identical. Zero flushing. What I wish someone had told me The pill depletes B6, zinc, magnesium, selenium, and glutathione. Every single one of those is critical for DAO function and gut lining integrity. If you have been on the pill for years and have unexplained reactions to food, wine, fermented foods, vinegar, or aged cheese - your DAO is almost certainly depleted. The 3am wake-up is a histamine symptom. Cortisol rises naturally around 3am and elevated histamine amplifies that spike enough to jolt you awake. It is not anxiety or insomnia. Nasal polyps don't just come out of nowhere.. Mine were histamine-driven inflammatory tissue. Remove the histamine load, rebuild the enzyme, and the tissue reduces. I was two months from surgery that I didn't need. (I would still do it if I get triggered again) If you have rosacea, nasal polyps, chronic sinusitis, IBS, 3am wake-ups, and react to wine and fermented food - and you are on or have been on birth control - please look into DAO and histamine intolerance before accepting any of those as separate permanent diagnoses. It took me 20 years of unknowing damage, 6 years of symptoms, and 10 months of methodical rebuilding to get here. I did it with no prescription, no specialist, and no diagnosis that the medical system arrived at before I did. Ask me anything. submitted by /u/sarah0815 to r/HistamineIntolerance [link] [comments]

Not claiming low carb is the best diet for everyone, but I expect for those on this sub it mostly is :) Can you give some arguments Low Carb is the best diet for you or even for everyone if you think so. Thanx submitted by /u/OneJeweler6568 to r/lowcarb [link] [comments]

I was first put on a restrictive diet in 1981, when it didn’t work my mom pivoted and I wound up on: Beverly Hills, blood type, Fit for Life, cabbage soup, Adele Davis, Optifast, every ‘80s fad in circulation. In the mid-90s into the early 2000s, I rebelled and stopped dieting altogether… and got a lot bigger. In 2002, I started again on my own terms and ran the whole gauntlet a second time: keto, paleo, Master Cleanse, a 3-shakes-a-day liquid thing loaded with vitamins and fiber pills, 1st personal diet, 4-Hour Body, Ideal Protein, HCG, gluten-free, lectin-free, blood type (again), Gundry, you name it. Eventually I landed on the only approach that actually stuck for me: counting calories, prioritizing lean protein, and taking intentional maintenance breaks to practice eating in a way that maintained my weight. That’s where everything finally clicked. I’m here to answer questions, hear about your journeys, share anything I’ve learned the hard way, and, yeah, also to mention my new show LifeLONG. It’s interactive, honest, and focused on the weekly reset around food, fitness, and mindset. There’s a trailer up, and the first four episodes are already live on my channel. Ask me anything about my experience with diet/weight loss/fat loss/diet culture/being a fat actor/fitness/being a pretty rad dude! EDIT: Wow! Amazed by all the people who stopped by and the outpouring of support. This is a really special community. Thank you to the mods for the opportunity to do this AMA. Thank you to everybody for the questions. If you have any other questions for me or want to follow what I’m up to, you should sign up for my new series LifeLONG with Ethan Suplee. You can sign up here or check it out on YouTube. submitted by /u/EthanSupleeLifeLONG to r/loseit [link] [comments]

I've been following the keto diet for almost a month now. So far without any cheat days, but I'm also not counting calories. I just roughly estimate in my head how much I've eaten, so I might be in a deficit. I'm not working out at all, because I honestly just can't be bothered and I'm a lazy bastard. Now I’ve read that the keto diet leads to significantly more muscle loss than other diets. That would of course be a big problem, since it would also cause a significant drop in basal metabolic rate. Can anyone who also isn’t working out confirm this? Losing muscle during a diet isn’t news to me. What concerns me is that the keto diet is supposedly particularly bad for muscle preservation. After three weeks, my weight has dropped from 113.3 kg to 108.9 kg. If the average holds, I’d be pretty satisfied. Thanks a lot in advance! submitted by /u/MrHolzz to r/keto [link] [comments]

Recently started Metformin, and was met with some unfortunate GI issues. Switched to the ER version, and some issues persist. (Bad stomach cramps, diarrhea). I had been doing a keto diet as well, and my blood glucose is significantly improving. Sometimes it was difficult to eat as I take the Metformin, and recently I haven’t been eating keto (lower carb still, but not high fat), and I think my GI issues are improving. (Taking a probiotic pill has not seemed to make a big difference). I guess question is, what foods do you eat to keep your BG down, but help digest the Metformin? Sounds like I need to sacrifice doing keto for some lower fat foods to help with my GI issues. submitted by /u/LauraLiz1218 to r/diabetes [link] [comments]

Honestly, i feel like I wasted years chasing shortcuts. I tried keto, fasting, detox teas, gym memberships, apps… everything. I'd lose 5-10 lbs, then gain back 15. It wasn’t even about food sometimes. It was emotional. I’d eat when I was bored, sad, stressed, or just feeling empty. And every time I failed, I’d tell myself I had no discipline. i felt broken. Then last year something just snapped. I hit 248 lbs. I remember sitting in my car one night after eating an entire pizza alone, and I just cried. Not like a few tears, I mean full-on breakdown. That was the moment. Not because I felt fat. But because I felt like I had no control over my own life anymore. I decided to stop chasing big changes. I didn’t start with a gym. I didn’t start a strict diet. I just promised myself one thing: I would walk for 20 minutes every day. Rain or shine. That’s it. Week 1 was rough. My legs hurt, I was breathing heavy, but I did it. Then week 2, I added drinking more water. No soda, just water and coffee. Then week 3, I cut out nighttime snacking. That was hard as hell. But by then I had built a little momentum. I didn’t want to break my streak, I didn’t tell anyone. I didn’t post anything online. It was just me vs me. I focused on building habits, not chasing a number. By month 2, I added simple home workouts. Nothing crazy. Just bodyweight stuff I found on YouTube. I started meal prepping because I knew if I came home tired and hungry, I'd eat whatever was around. Fast forward 6 months, I was down 42 lbs. No fancy plan. No magic pill. Just small consistent steps and a lot of internal work. Therapy also helped me understand why I was turning to food. That changed everything. I still struggle sometimes. I still crave junk. But now I don’t feel like a prisoner in my own body. I feel like I’m finally driving again, not just sitting in the backseat of my own life. If you're reading this and feel like you’ve failed too many times, please don’t give up. Start stupid small. One walk. One meal. One better choice. You don’t need to be perfect. You just need to not quit this time. submitted by /u/mrjack0001 to r/loseit [link] [comments]

Hey everyone, I'm reaching out for some advice or shared experiences regarding a pressing issue I've encountered since restarting a keto or very low-carb diet. Historically, my digestive system was quite regular, with daily bowel movements. However, upon transitioning back to keto, I'm facing severe constipation, experiencing bowel movements only every four days. This has been a significant and uncomfortable change. Here's a quick rundown of my daily diet: - Morning: I practice intermittent fasting until 11 AM, after which I have a protein shake. My shake includes a generous amount of oatmeal and flaxseeds, paired with some fruit. This meal is my primary source of carbohydrates for the day. - Lunch: Typically consists of eggs, spring onions, tomatoes, celery, cheese, and sometimes other vegetables. - Dinner: I opt for lean proteins like chicken or fish, accompanied by a variety of vegetables and a substantial amount of beans. Despite my efforts to maintain a high-fiber diet through vegetables, flaxseeds, and other fiber-rich foods, the constipation persists. Strangely, when I revert to a less healthy diet, my bowel movements normalize despite the lower quality of food. This issue seems to link directly to my carb intake, as starchy foods appear to promote regularity for me. I'm at a bit of a loss here. I've tried to manage this with a balanced approach to keto, focusing on fiber, but the problem remains. Has anyone else experienced similar issues? What adjustments or remedies worked for you? I'm all ears for any suggestions or tips you might have. Thank you in advance for your help and guidance! submitted by /u/Main-Power-3070 to r/keto [link] [comments]

I even tried Ozempic from July-October with the same results. I stopped taking it because of the cancer risk. I just need to accept the fact that I absolutely cannot lose weight while eating carbs. And that's okay. Hopefully when I get to my goal weight I'll be able to eat some carbs and maintain. But for now, keto is the only thing that works for me naturally. I have literally been dieting since I was 11, I've tried everything: weight watchers, 17 Day Diet, Mediterranean Diet, paleo, vegetarian, vegan, South Beach, etc. NOTHING worked. The only thing besides keto that ever worked for me was Adipex (phentermine) that I took in college via a weight loss clinic: but get this, I remember they would have me pee on strips to see if I was in "ketosis" and I was following a low carb diet while taking the pills. I tried taking them several years later without results, so maybe it was not the pills themselves that helped me lose (except for them helping me fight cravings) but the low carb diet I was on. Anyways, I'm happy to be back. Again. submitted by /u/Keto_cheeto to r/keto [link] [comments]

Hi, i’m new to keto. Is it ok for me to take diet pills while on keto? Does it break keto or any health risk? These are the few main ingredients in the diet pills. Guarana Seed Extract (Paullinia cupana) (36% Caffeine = 89.1 mg) Black Tea Leaves Extract (Camellia sinensis) Meganatural® Grape Skin & Seed Extract (Vitis vinifera) Ginger Root Extract (Zingiber officinale) Meganatural Gold Grape Seed Extract (Vitis vinifera)....... Dill Weed Extract (Anethum graveolens). submitted by /u/machi2766 to r/keto [link] [comments]

Why YSK: Most people can be comfortable if they figure out what causes their discomfort and deal with it and/or try these methods! I recently discovered that years of frequent discomfort was being caused by nipple chaffing, and bandaids basically cured it right away. Do yoga or stretches before and/or after bed. even 10-20 minutes helps, but the more the better. Take a shower and put on moisturizer right after. Never too hot or too long. /u/dizzley would add that you should try a range of moisturizers until you find one to suit. People's needs differ. I use a product called Aveeno and my second choice is Aqueous Cream as it's called in the UK. /u/kikistiel Would like to add to number 2, before you put moisturizer on gently pat a toner on as well. People always forget the toner step but it’s so important! Imagine rubbing lotion on an dry sponge (no toner) vs a wet sponge (toner). It absorbs into the skin so much better and really makes a difference. You can get toners super cheap and I swear it’s like night and day :) If your skin often feels irritated, try buying softer clothing like undershirts and underwear. /u/stoicsticks said: If you're not sure if a fabric is going to be scratchy to wear, try rubbing it lightly against the inside of your wrist. The skin there is more sensitive than your hands or fingertips. If your nipples area often feels uncomfortable it could be due to chaffing. You can put on a bandaid with almond or olive oil. Correct your posture by being mindful of it throughout the day and doing stretches. *Sleep in a good position with knee and neck support. If your mattress sucks, biy a mattress topper. Foam roll and do warmups before and after exercising. Always follow exercise routines to prevent muscle imbalances and to prevent overtraining. Take some deep breaths and relax. Sometimes tension is held unconsciously, but you can consciously release it. Relaxing on the exhale works very well for relaxing. Take care of your bodies basic needs which definitely includes exercise. Source: https://www.healthline.com/nutrition/13-benefits-of-yoga Tips added by commenters: 1. /u/sojayn Check your sensory overload. Sometimes (for some people) background noise/lights/temperature translates into a physical restlessness or discomfit. Especially when working or focused and forgetting about your physicality. Try nature sounds headphones, adjust lighting and dress for the temperature. 2. /u/5T6Rf6ut Drink some damn water. You're probably not properly hydrated. 3. /u/catfurcoat I recommend the Downdog app for yoga but if you want something for free then the FitOn app has some yoga and bedtime routines (as well as a lot of good exercise videos) or Yoga With Adrienne on YT 4. /u/jarredknowledge Strengthening our posterior chain goes a long way in alleviating issues surrounding static lifestyle and the inevitable posture issues that come with that 5. /u/skbat As an introvert - get some alone time. Read, watch tv, whatever. Get the house to yourself if possible. When I'm grumpy it's almost always because I need alone time. 6. /u/dvof meditate. clear your mind and focus on yourself and surrounding. You'll become aware of tension in parts of the body that you hadn't before. Also try not to think about anything, your mind will probably wander off to something, but try to become aware of it and dissapate the thought. Then again focus on your body, breathing and surrounding again, actively thinking about nothing but the current moment. This basically gives your brain a moment to pause for a second and it really works. 7. /u/YourLocalAnarch Another really good tip from my occupational physiotherapist and especially if you work from home: Always have your mouse at the same level as your elbow. Doing it so won't force your body more than it should, especially your posture. If possible have your screen at the same level of your eyes as well! /u/LadyJig adds: In reference to sitting at a desk: A good quality chair is super important. You may here the term "ergonomic" thrown around a lot, but it's actually incredibly important. Chronic pain often arises from poorly fitted but often used equipment, like a desk chair. Ideally, you want your knees to be at a 90deg angle, good back and neck support, and your arms to rest comfortably at a neutral angle. It's also preferable to keep your head straight as much as possible, otherwise you will fatigue your neck. If you'd like to see how good your desk is, check out this assessment! Source: me, a Human Factors Engineering student who did a gigantic project on ergonomics 8. /u/rojm Write down the things that are bothering you and what you will do about it or how you should feel or cope or learn from it. I use the checklist in my phone’s notes app. Negative thoughts have been intruding and they are very irrational and I know this and writing down how I felt finally turned off those thoughts. 9. /u/Kost_Gefernon Feeling irritated or that you are tensing up or clenching your teeth and can’t seem to stop? Force yourself to smile, then open your mouth wide to stretch your jaw. Repeat a few times. Add in some double chins (moving your head back to make a double chin while keeping your head upright), and rub the back of your neck. Poor head posture can cause a chain reaction of tension that leads to tight jaws and a headache. You don’t know what is causing it, which antagonizes the negative feeling, and the situation feeds itself. You can turn it off by smiling. 10. /u/LiezLies Left to right rhythmic movements and things that engage symmetrical body movements - things like walking up and down the hall while on a phone call, swimming laps (particularly breaststroke), knitting or crocheting. We see this in animals when they pace up and down. 11. /u/LiezLies Intuitive movement - quite literally shaking it out. Put a song on, and move your body however feels good, don’t try to dance, just move your body, including shaking movements. We see this in dogs when they shake after a tense situation. 12. /u/awreathafranklin You might be in actual danger. I'm surprised no one has said this yet. We have been taught to "rationalise" warning signs are bodies are telling us. Assess your surroundings. Is there anyone you are unfamiliar with or who just entered the immediate space? Is that when you became "uncomfortable"? In the event you need to get out, where are you exits? Does anyone know where you are right now? Is there anyone around you that you can trust? Trust your gut, worst case you're wrong and still safe. Uncomfortable can mean so many things. LPT: Become comfortable with your body and learn to listen. (I'm adding that doing slow deep breathing can take you out of fight or flight mode) 13. /u/magicEightballA_A Food is also important. Eat fruit man. Lots of it. I hate eating vegetables but I love fruit so started eat more of that and lemme tell you, it helps. I have lots more energy throughout the day and it definitely helps. I eat bananas in the morning, some citrus like oranges after lunch and sometimes an odd pear or apple with dinner. 14. /u/7moonwalker7 Go alone for a walk in a forest or park. Or any nature area. I love going deep into a forest at night, especially in the winter when I can enjoy the stars, northern lights and the snow covered trees. 15. /u/Stalinwolf Take some magnesium too. 150mg of Magnesium Citrate is my jam. /u/ispebblespeople DONT supplement minerals at random! Minerals in too high amounts will poison you. The tip should instead be to take a blood test to check your levels and supplement accordingly, or track your diet for a few days in e.g. chronometer and supplement only if you're consistently low balling certain minerals (I'll add: make sure you supplement anything your diet is low in, or adding nutrient dense foods with what you're low in of course is better.) 16. /u/Ill_Age_1853 I used to have trouble sleeping until I started stretching my knees out 17. /u/shapeshifter83 My discomfort has always come from my lower digestive system. My tips are: smaller portions, keto/low carb (less gas production down there), avoid coffee/dairy/spicy, intake dietary fiber on the regular or take a fiber pill, regular exercise, pants that sit very high and fit right. Also I'm mildly autistic with the typical autistic tendency to dislike things on my skin while paradoxically also disliking to feel uncovered, sleeping naked underneath a weighted blanket has been great. 18. /u/steakndbud I'd recommend a theracane over foam rolling. Much more intuitive to use correctly. 19. /u/Mondonodo I'm gonna be the horndog of the thread when I say this, but maybe try masturbating. Can be a nice stress release. 20. /u/KeithMyArthe I'd add... listen to any feelings of nagging dread or doubt. I developed sepsis due to a blockage in one kidney. There was no pain, pretty much asymptomatic except for an overwhelming fear that something wasn't right. The ER doctor told me that if I had slept on it I might not have made it to the hospital. He estimated 10 to 12 hours before it became unlikely they could have dealt with it as effectively as they did. 21. /u/DopeandDiamonds If you are uncomfortable just ask yourself "Am I doing OK?" "Do I feel comfortable?" "How can I be happy in this moment?" So much of our internal discomfort comes from simply not checking in on how we are doing mentally. Some people need that outlet of being asked how they are to really take a moment and reflect. It sounds dumb and simple but sometimes we need to have a mental check in. I have done this and burst into tears without knowing I was holding shit in that I couldn't manage. 22. /u/marlboroprincess I’m late to this party, but make sure you’re aware of your stimulant intake. Too much caffeine in a day will give me a “bees in my teeth” type feeling. Like my skin is itchy on the inside of my body. I can’t shake and it can trigger a panic episode until i remember that i had a giant coffee or whatever. Have a glass of water, it will help your body metabolize caffeine :) 23. /u/Sapiencia6 Sometimes you might find yourself irritable and annoyed by every little thing, the natural noises of your environment are suddenly grating, the light just isn't right, etc. Stress and anxiety can cause your sensory input to be overwhelming. Even if you don't feel that you would have any reason to suffer from sensory overload, keep some grounding exercises in your back pocket for when something "feels wrong" but you don't know why. 1. Focus on a tangible item in your environment. Think of as many adjectives as you can to describe it using each of your senses. What can you say about its visual appearance? What does it smell like, or what do you imagine it smells like? What would it sound like if you used it to make a noise? What does it feel like? What would it taste like? Do this for as many things in your surrounding as you need until you feel relaxed. 2. Close your eyes and take deep breaths in through your nose and out through your mouth. Count slowly to seven while you inhale, hold for seven, and time your exhale to seven. Then focus on tensing and releasing every muscle in your body, one by one, working down from your head to your toes. You may not realize where your body is holding tension, especially in your face. Tense your forehead, release. Tense your eyes, release. Your nose. Your jaw. Your whole face. Your neck. Your shoulders. Etc. By the time you reach your toes you will have hopefully relaxed your whole body. 24. /u/glockGotaDick Also try the Wim Hof method, super relaxing breathing method submitted by /u/Snuggly-Muffin to r/YouShouldKnow [link] [comments]

Hey guys, so I've been doing Keto for about 3 months now. When I started, i was 490lbs (!) and as of today, I'm down to 427. Still have a long way to go but thankful that I've gotten this far. I feel great, am eating way healthier than I ever have, and exercising. But there's still a couple areas where I'm experiencing problems....the first is supplementation. I take Jigsaw MAGSRT for Magnesium, Omega-3 pills, and have a bag of Potassium Citrate for potassium, but I keep hearing conflicting things about the latter. It says 275mg = 99mg of Potassium, but the daily recommended intake is like 4700mg, so what i've been doing is putting in 1.5 teaspoons (7.5g) of the powder each day which a glass of water which equals out to about 2700mg of potassium. Is that a safe dose to take? I really try to get as much potassium from food as possible, but even with the powder, I barely get to 3500mg a day. I want to consume the right amount, but I also don't want to be hurting my body if I'm taking too much of the powder at once. Another area of great concern to me is my sleep. I feel a ton more energy than I ever felt before in my life, but even when I exercise, it doesn't seem to subside. Even right now, it's 3:21am and I'm wide awake, unable to sleep even though I've been operating on 4-5 hours sleep every night for the past 2 weeks. Is this normal on the keto diet? Have you guys ever experienced this, and what did you do to remedy it? And when i DO sleep, I constantly have what I call "Carb Nightmares' where in the dream I'll eat something like bread, or ice cream, or cookies, then freak out that i went over my carb limit and got kicked out of ketosis lol. Am I the only one? Anyway, I'll stop rambling now...thanks in advance to anyone who can offer up some advice. Have a great day, guys! submitted by /u/Absimfe to r/keto [link] [comments]

Before and After Picture (438 lbs to 260 lbs) Since a young boy, I have always struggled with being overweight and have had countless failed attempts trying to lose it. On April 3rd of last year, I decided to finally commit and really push myself to the limit and beyond both physically and mentally. I knew this time was different; my mindset and determination to succeed were stronger than ever before. Over this past year, I have learned so much, about weight loss, exercise, dieting, and myself as a person. With the use of IF/OMAD (Intermittent Fasting/One Meal A Day), keeping CICO in mind, and a consistent workout routine, I have been able to lose 180+ pounds thus far. Height: 6’2 Age: 20 years old Weight Difference in Before and After Picture: 438 lbs to 260 lbs (178 lbs lost) Exercise: I have been doing a bodybuilding routine in order to try to maintain and build as much muscle as possible while I am simultaneously losing all the weight I am. So doing a muscle building workout routine has definitely been key for me to help with my physique and not have me looking flat with all the weight I am losing. Also, I workout (both lifting and cardio) in a fasted state, mainly to help burn fat and build muscle more efficiently. Since I started working out in April of last year, I have tried out a variety of routines (Bro Split, 4-Day UL, 6-Day UL, 6-Day PPL, 5-Day ULPPL) and have had success with all of them but find the best and most efficient for my current schedule to be the 5-Day Upper, Lower, Push, Pull, Legs routine. I do this routine while incorporating cardio (usually HIIT) right after I am done lifting on at least 3 of those days typically. I also try to stay active on any rest days and get cardio in through sports like basketball, soccer, boxing, or going for a jog whenever I can. Here is the current routine I am following: Day 1 (Upper Day): Bench Press - 4 sets - 5-8 reps Barbell Row - 4 sets - 5-8 reps DB Overhead Press - 3 sets - 5-8 reps Wide-grip Pulldowns or Pull-ups - 3 sets - 6-10 reps DB curls - 4 sets - 8-12 reps Straight-arm Pulldowns/Face-pulls - 3 supersets - 8-12 reps Day 2 (Lower Day): Back Squat - 4 sets - 5-8 reps Deadlift - 3 sets - 5-8 reps Hack Squat - 3 sets - 5-8 reps Lying Leg Curls - 3 sets - 8-12 reps Single-leg Leg Press - 3 sets - 8-12 reps Standing Calf-Raises - 4 sets - 10-15 reps Core Workout - 4 sets - 10-15 reps Day 3: REST / Do some form of cardio (Play sports, go for a jog, etc.) Day 4 (Pull Day): Barbell Row - 4 sets - 6-10 reps Wide-grip Pulldowns or Pullups - 3 sets - 6-10 reps T-bar, Cable or DB Rows - 3 sets - 6-10 reps Close-grip Pulldowns - 3 sets - 8-12 reps Straight-arm Pulldowns/Facepulls - 3 supersets - 10-15 reps each Barbell Curls - 3 sets - 8-12 reps Hammer Curls, Cable or DB - 3 sets - 8-12 reps Day 5 (Push Day): DB Bench Press - 4 sets - 6-10 reps Overhead Press - 3 sets - 6-10 reps Incline DB Press - 3 sets - 6-10 reps Cable Crossovers (standing or seated) - 3 sets - 8-12 reps Lateral Raises - 3 sets - 8-12 reps Close-grip Bench Press - 3 sets - 8-12 reps Tricep Extensions - 3 sets - 8-12 reps Day 6 (Leg Day): Back Squat - 4 sets - 6-10 reps Deadlift - 3 sets - 6-10 reps Leg Press - 3 sets - 6-10 reps Leg Extensions/Leg Curls - 3 supersets - 8-12 reps Seated Calf-Raises - 4 sets - 10-15 reps Core Workout - 4 sets - 10-15 reps Day 7: REST / Do some form of cardio (Play sports, Go for a jog, etc.) Diet: I believe that finding a long-term sustainable diet really is essential not only for losing weight, but ensuring you keep the weight off! Finding the right plan is a person to person basis so I did a lot of experimenting with different dieting techniques (IF, OMAD, Keto, Atkins etc.) until I was able to find one that I was pleased by and could see myself doing long-term. Currently, I am doing OMAD/IF on a High Protein, Low Carb diet. Macros: Currently I try to keep it roughly 40-45% protein, 30-35% fats, and 20% carbs. I am not very strict on these percentages but aim to keep within these ranges as much as possible. Day of eating: Most days I am doing OMAD (One Meal A Day) and I have this meal usually right after I workout (workout is done fasted). A regular day of eating this one meal would be a post-workout protein shake/bar, Chicken usually as my main meat source of protein, or turkey, beef etc. when I can. A salad and veggies as well as often as I can to ensure I get my greens in and a good source of fibre! Then for desert or if I need to get more fibre in I will have a fibre bar, kale chips, granola bar, or protein ice cream, which are all high sources of fibre and taste great! If I am not doing OMAD, I will be doing Intermittent Fasting on usually a 2-4 hour window to eat, where I will have the aforementioned foods except more split up. I am not really a picky eater so this is what my diet mostly consists of. Supplements: -Ashwaganda (Pill form, one 650mg pill before workout when I need an extra energy boost) -Kaizen Whey Isolate Protein (2 scoops @ 35g/scoop post-workout usually) -ENGN Shred Pre-workout (1 scoop 15-30 minutes before workout) Conclusion: I have really grown mentally and although my weight loss journey isn’t done yet (roughly 30-50 pounds to lose) I am proud of what I have accomplished thus far. Through this weight loss, not only have I been able to get myself to live a way healthier lifestyle and improve my mental and physical health, but I have also found a true purpose and calling for once in my life. I plan to make as big of a positive impact as possible and help/inspire as many people as I can. This is just the beginning and I’m genuinely excited for what I have planned in the future! Thanks for reading, I have love for every single one of you and wish you all the most success on your journeys! :) EDIT: Just got back from the gym to see all the support you guys left me... and wow... I truly feel so grateful and blessed. To see all the love and support from people I don’t even know, some who are genuinely happy and proud of me... it’s something I will never take for granted. What makes me even more happy and content is how many people who are struggling with the same issues I am/was and were positively impacted by this or got that extra push they needed to keep going... to keep pushing despite all the hardships they may encounter. I just feel so blessed to have this opportunity and seriously have love for all of you. Honestly, it feels amazing to not only be recognized for all the hard work, and literal blood, sweat, and tears that led me to this point, but also be able to inspire and motivate others to work towards a better and healthier version of themselves. I promise this is only the beginning, and I will do the best I can to lead by example and make as much of a positive impact as I possibly can. And for those who were inspired/motivated by my journey and are currently facing adversity, you have to do it yourself, you must realize your potential, that potential which we all possess inside of us, and become the best version of yourself you can be. I know it’s hard and might seem impossible at times, but trust me, it is very much possible, and very much worth it. Once again, thank you all for all of the support, I genuinely appreciate all of the love. Stay blessed, and best of luck on your journeys. 🙏❤️ submitted by /u/omarthaherfit to r/Fitness [link] [comments]

So I'm fat. So are mom, dad, brothers, sister, cousins and grandparents. And then there is the diabetes. Diagnosed, grandma, dad, mom, 3 uncles, and both brothers. Dead from diabetes, grandma and oldest brother. Incapacitated from stroke dad and uncle. Ok so knowing this history you'd think we would as a group change the way we eat. Research, read, study, try something so we all don't die. But no it's just pills and doctor visits and death. About a year ago I started eating Keto. I've been to the doctor. I've lowered my blood pressure, cholesterol, and my a1c is a 5. I feel better mentally than I have my entire life. The constant pain and depression is gone. I only lost 35 pounds. I'm still fat, but I feel so damn healthy. I sleep better, when I'm awake I'm actually awake. I get stuff done. Being alive feels good. So to continue with my family story, I went to a wedding shower for my niece. They had a "pasta bar" and a "dessert bar" Holy shit, it was carbs as far as they eye could see. Being the rude bitch I am (according to people who think it's rude not to accept the hospitality) I didn't eat anything. I drank black coffee and watched my mother eat. And eat she did, penne Alfredo, lasagna, breadsticks, and cake. 20 min later she was in my car literally crying. Sweaty, cold, red, nauseous, dizzy. I probably should have taken her to the hospital. She was crying "my body has betrayed me!" It was horrible. And I was angry. Why does she do this to herself? Why do my family think this is ok? She texted me a day later and said "for some reason my blood sugar spiked" Really mom?? For some reason? She's 28 years older than me. I'm going to eat low carb for the next 30 years and enjoy the next 30 years of my life. I fucking refuse to do that to myself. I am NOT going to die like that. I'm going to change my family. My son is not going to be fat and diabetic. Hes not going to have to watch me suffer in 30 years. I am going to break this cycle. Watch me. submitted by /u/iwantacoolnametoo to r/keto [link] [comments]

submitted by /u/dem0n0cracy to r/ketoscience [link] [comments]

Hi everyone, first post here on the keto subreddit! Found this place really useful so far, lots of great people and advice! I'm male 46 from UK. 6' 84kg 2.5 weeks in on keto and everything is going well apart from my digestion. I have constipation alternating with loose stools and belly aches :( Reading here it seem that it is just adapting to new diet that's causing it but been checking my micro nutrient/electrolytes to see if there is an issue there. Today for instance, I have finished eating for the day and myfitnesspal is saying that I've only had 169mg out of 3500mg target for potassium! Seems really low. Had loads of kale and half an avocado today. Anyhow I ordered some potassium from Amazon and the tablets say that they contain 99mg each. Doing the maths I need to take 18 tablets? Is this right? Seems like I've miscalculated something? submitted by /u/chickenlips60 to r/keto [link] [comments]

submitted by /u/prettyradical to r/fatlogic [link] [comments]

Hey, guys. So, my husband and I have been doing keto and had a lot of luck. This has actually encouraged a lot of people I know to look into keto, and I like to recommend the Keto in a Nutshell page as well as the FAQ as good starting places, as they list other resources, as well. However, the Keto in a Nutshell overview doesn't touch on electrolytes at all. Go ahead and do a page search for electrolytes there, or sodium, potassium, or magnesium. No results. There is a mention of keto flu, but just that it'll go away soon, not that it's electrolytes that kill the flu. In addition, a friend was questioning me on the sodium and potassium requirements. In the FAQ, it lists the potassium requirement as 1000mg of potassium. But in discussion here, as well as reading over other things, it seems like the normal requirement for potassium (on a normal diet, not even considering keto) is 4500mg. MFP suggests 3500mg. I know most of the posts here recommend around 3500mg. So why is it that the FAQ is only recommending 1000mg? Obviously it is just a recommendation, but it's a very low one, and as we often refer people to "read the FAQ" on electrolyte questions, I'm just wondering if there's something I'm missing here. Thanks for your time in reading. Edit: I think I may have found the issue. The link to Lyle McDonald's site is where the "requirements" for electrolytes come from. However, Lyle McDonald's numbers are what he suggests as supplementing the diet with, so an additional 1g potassium in addition to the diet, not just merely a requirement of 1g in the diet, as the FAQ makes it sound. From Lyle McDonald's site: "As I detailed in my first book The Ketogenic Diet, very low-carb dieters need to supplement their daily electrolyte intake with the following at a bare minimum: 3-5 grams extra sodium hydrochloride 1 gram potassium 300 mg magnesium" From the FAQ: "Even if you go out of your way to eat lots of table salt and foods containing potassium and magnesium, you may find you need to take supplements. The minimum daily intake for the three electrolytes" So while the FAQ is hinting at this being supplement requirements, the phrasing of "minimum daily intake" definitely implies total intake, not just minimum supplement in addition to what's in your diet already. I'd suggest switching to wording more similar to what Lyle McDonald uses and at least mentioning electrolytes in the quick start guide. submitted by /u/ms_ashes to r/keto [link] [comments]

So I've read that people on keto should get about 3500mg of potassium per day. That feels like a heck of a lot to me especially when I'm trying to cut my daily caloric intake, it seems like I'd need to be eating a large portion of my diet in high potassium foods to be able to get 3500mg per day. I try to eat an avocado once a day but I don't even like avocados so thats kind of been a pain. I would get a supplement but apparently in the US they can't be over 100mg per pill which seems useless when I need 3500 per day. What do you guys do to get your daily potassium? submitted by /u/Imago90 to r/keto [link] [comments]

Original Post Here Hey everyone! I just began keto-ing recently and while I've been making sure to get a lot of sodium I was worried that I wasn't getting enough potassium. In considering a potassium supplement I ended up doing LOTS of research and I thought I would summarize my findings and share them here. There's a lot of info out there about how to supplement potassium, but I wanted to focus on whether it's safe to do so and, if so, how much to supplement it. My intention isn't to give a specific recommendation, but to give you some information to help you inform your own decisions, and obviously I recommend consulting with a medical professional. Sorry for the wall of text, but if you're taking a potassium supplement or thinking of taking one I think you'll find this interesting and beneficial. At first I had thought, hey, they've got to make a potassium supplement, right? Turns out it's not so simple. On one hand you seem to have people chugging No Salt, while on the other they're yelling "don't ever take a potassium supplement! You're going to overdose, go into cardiac arrest, and DIE!" Meanwhile, even the nutrition experts seem to provide poor guidance. The Council for Responsible Nutrition sets an "upper level for supplements" for potassium at 1500mg taken in 500mg doses. The UK Expert Group on Vitamins and Minerals was unable to determine a safe upper limit, but set a guidance level of 3700mg (but states that it may be associated with GI lesions). The FDA, terribly afraid of potassium, sets a 100mg limit, with prescriptions over 100mg requiring the warning label "there have been several reports, published and unpublished, concerning non specific small-bowl lesions." The dietary reference intake for potassium in adults is 4700mg*, but the average consumption in the North America is about half that. The diuretic effect of a ketogenic diet may cause you to lose additional potassium (especially if you're not getting enough sodium and magnesium!). "Mild hypokalemia [low potassium] is often without symptoms, although it may cause a small elevation of blood pressure, and can occasionally provoke cardiac arrhythmias. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board.2 The Daily Value (DV) for potassium is still set at 3500mg, so note that this is the number used when calculating percent daily value.3 IF YOUR KIDNEYS ARE UNHEALTHY your ability to excrete excess potassium may be impaired putting you at GREATER RISK for hyperkalemia (too much potassium in your blood). The National Kidney Foundation estimates that one in nine adults in the US have chronic kidney disease and many don't even realize it (especially among the elderly).4 Also be aware that some medications such anti-hypertension drugs and even over-the-counter pain relievers can increase potassium retention.5 Don't Trust the Labels! You may be getting more potassium than you think. According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods. For instance: 2 slices of bacon has 93mg of potassium; 1 cup of romaine lettuce has 162mg!7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg. Magnesium Magnesium is important, too, as it helps in the absorption of potassium. If you're going to take a magnesium supplement, look for magnesium aspartate, magnesium citrate, magnesium lactate, or magnesium chloride, which have better bioavailability (i.e., a higher percentage is able to be absorbed) than the more common magnesium oxide.8 Some studies have measured the absorption rate of magnesium oxide to be as low as 4%.9 The RDA for magnesium for men is 400mg for ages 19–30 and 420mg for ages 31+. For women it is 310mg for ages 19–30 and 320mg for ages 31+.10 Potassium Supplements Now, on to the big question – is it safe to take a potassium supplement? Over-the-counter supplements are limited by the FDA to just 99mg. Their reasoning behind this is that potassium in a highly concentrated, rapidly released (i.e., pill) form can be dangerous, but according to Vitamin and Mineral Safety 2nd Ed. (2004) "there is no discernible scientific justification for the FDA threshold of 100mg of potassium for regulation of such products as drugs." According to Vitamin and Mineral Safety, The FNB [Institute of Medicine's Food and Nutrition Board] concluded that large amounts of supplemental potassium can cause acute or chronic toxicity, but that there was not enough appropriate data to support a UL [tolerable upper intake level]. The UK EVM [UK Expert Group on Vitamins and Minerals] concluded that the evidence was not sufficient to set an SUL [safe upper intake level], but could support a GL [guidance level]. From the clinical trial evidence judged to be most relevant, UK EVM concluded that "supplemental doses of up to 3,700 mg potassium per day appear to be without overt adverse effects, but may be associated with gastrointestinal lesions diagnosed by endoscopy." Based on this conclusion (with no correction for uncertainty), UK EVM set 3,700 mg as the GL for potassium. It was not specified whether this GL applied to supplemental potassium or total intake from all sources. The UK EVM recognized that the Recommended Nutrient Intake (RNI) in the UK for potassium was 3,500 mg for adults over eighteen years of age, but did not identify any estimate of average potassium intake by the population as a whole. The clinical trial data on potassium chloride, together with the epidemiology supporting the safety of larger amounts of potassium from fruits and vegetables, indicate that this nutrient has a wide margin of safety. Clinical trials collectively show no pattern of adverse effects for supplemental potassium of 1,500 mg, with the potassium from foods being unspecified. Larger quantities of potassium as potassium chloride can produce gastrointestinal effects, and these seem more likely if the daily total is ingested all at once, especially on an empty stomach. The UK EVM established guidance indicating that 3,700 mg of potassium was safe, but did not specify the amounts for foods and supplements. The evidence that was used, however, related to supplemental potassium. Considering clinical trial evidence and the apparent safety of potassium intakes as high as 8 to 11 g per day from fruits and vegetables, CRN [the Council for Responsible Nutrition] sets its ULS [upper level for supplements] for potassium at 1,500 mg per day, with the provision that it should be divided into doses no larger than 500 mg each.11 In 2006 the European Food Safety Authority concluded that Potassium intakes from foods have not been associated with adverse effects in normal, healthy children and adults. The average intake in adults from the diet is 3-4 g and the intake generally does not exceed 5-6 g per day. A long-term intake of potassium supplements as potassium chloride of about 3 g per day in addition to intakes from foods has been showed not to have adverse effects. Supplemental potassium in doses of 5-7 g/day in addition to dietary intake has in a few cases, however, been reported to cause conductive effects and compromised heart function in apparently healthy adults. Gastrointestinal symptoms have been seen in healthy subjects taking some forms of potassium supplements, e.g. slow release, wax-matrix formulations, with doses ranging from 0.9 to 4.7 g/day or more, but incidence and severity seem to be more dependent on the formulation than on dose. Elderly people may be more vulnerable to adverse effects of potassium due to reduced physiological reserve in renal function or due to drugs affecting potassium balance. Certain other groups are also sensitive to increases in potassium intakes. These include subjects engaging in strenuous activities leading to dehydration, with impaired renal function, on cardiovascular disease drug treatment or other metabolic disorders affecting potassium homeostasis. Case reports of various adverse effects such as hyperkalaemia, conductive effects and compromised heart function have been reported in such subjects after moderate to high acute or sub-chronic intakes of potassium in the form of supplements or potassium-containing salt substitutes.12 Some research has suggested that our Palaeolithic ancestors may have had just 700mg of sodium/day but 11 000mg of potassium/day!13 But it seems getting even 4700mg every day from dietary sources can be daunting. As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs. This seems like reasonable advice to me: "unfortunately, one of the major side effects of taking potassium is indigestion, belching, and stomach upset, which can be minimized by following a few suggestions. First, the supplement should be taken after a meal, as having something else in the stomach can protect the lining from becoming upset. It is also recommended to drink 8 ounces of water, and do not lie down for at least 30 minutes to keep it from trying to come back up the esophagus. Another suggestion is to divide the doses up throughout the day to minimize side effects. A slow release version can also help to prevent stomach upset. Slow release medications should not be crushed or chewed, but since many of them are too large to swallow easily, some are scored (have a dividing "line" down the middle). It can be broken across the scored area and the two halves can be taken right away, or one can be taken at the next meal."14 Sources http://en.wikipedia.org/wiki/Hypokalemia http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm http://www.kidney.org/atoz/content/potassium.cfm http://www.berkeleywellness.com/supplements/minerals/article/potassium-pills http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064894.htm http://www.hsph.harvard.edu/nutritionsource/sodium-potassium-balance/ http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3 http://www.ncbi.nlm.nih.gov/pubmed/11794633 http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2 http://www.crnusa.org/safetypdfs/019CRNSafetyPotassium.pdf http://www.efsa.europa.eu/en/ndatopics/docs/ndatolerableuil.pdf (pgs. 409–422) http://en.wikipedia.org/wiki/Paleolithic_diet#Sodium-potassium_ratio http://www.everydayhealth.com/health-questions/potassium/is-there-a-potassium-that-does-not-cause-indigestion-and-belching TL;DR With healthy kidneys, a daily potassium supplement of up to 1500mg to 3000mg is probably safe, but may irritate your GI lining. Try subdividing it into smaller doses (500mg has been suggested) spread throughout the day taken after food and with a lot of water to reduce irritation. Make sure you're getting enough magnesium, which helps your body absorb potassium. Potassium values on Nutrition Labels in the US/Canada are optional in most cases. You may be underestimating your potassium intake. submitted by /u/yaterspen to r/ketoscience [link] [comments]

Hey everyone! I just began keto-ing recently and while I've been making sure to get a lot of sodium I was worried that I wasn't getting enough potassium. In considering a potassium supplement I ended up doing LOTS of research and I thought I would summarize my findings and share them here. There's a lot of info out there about how to supplement potassium, but I wanted to focus on whether it's safe to do so and, if so, how much to supplement it. My intention isn't to give a specific recommendation, but to give you some information to help you inform your own decisions, and obviously I recommend consulting with a medical professional. Sorry for the wall of text, but if you're taking a potassium supplement or thinking of taking one I think you'll find this interesting and beneficial. At first I had thought, hey, they've got to make a potassium supplement, right? Turns out it's not so simple. On one hand you seem to have people chugging No Salt, while on the other they're yelling "don't ever take a potassium supplement! You're going to overdose, go into cardiac arrest, and DIE!" Meanwhile, even the nutrition experts seem to provide poor guidance. The Council for Responsible Nutrition sets an "upper level for supplements" for potassium at 1500mg taken in 500mg doses. The UK Expert Group on Vitamins and Minerals was unable to determine a safe upper limit, but set a guidance level of 3700mg (but states that it may be associated with GI lesions). The FDA, terribly afraid of potassium, sets a 100mg limit, with prescriptions over 100mg requiring the warning label "there have been several reports, published and unpublished, concerning non specific small-bowl lesions." The dietary reference intake for potassium in adults is 4700mg*, but the average consumption in the North America is about half that. The diuretic effect of a ketogenic diet may cause you to lose additional potassium (especially if you're not getting enough sodium and magnesium!). "Mild hypokalemia [low potassium] is often without symptoms, although it may cause a small elevation of blood pressure, and can occasionally provoke cardiac arrhythmias. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board.2 The Daily Value (DV) for potassium is still set at 3500mg, so note that this is the number used when calculating percent daily value.3 IF YOUR KIDNEYS ARE UNHEALTHY your ability to excrete excess potassium may be impaired putting you at GREATER RISK for hyperkalemia (too much potassium in your blood). The National Kidney Foundation estimates that one in nine adults in the US have chronic kidney disease and many don't even realize it (especially among the elderly).4 Also be aware that some medications such anti-hypertension drugs and even over-the-counter pain relievers can increase potassium retention.5 Don't Trust the Labels! You may be getting more potassium than you think. According to the FDA, testing for and listing potassium content is optional in most cases: "other nutrients must be included in a food's Nutrition Facts label if the nutrients are added as a nutrient supplement to the food, if the label makes a nutrition claim about them, or if advertising or product literature provides information connecting the nutrients to the food."6 It's likely that if you're using a crowd-sourced nutrient tracking program (e.g., myfitnesspal) that you're missing potassium values for non-obvious foods. For instance: 2 slices of bacon has 93mg of potassium; 1 cup of romaine lettuce has 162mg!7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg. Magnesium Magnesium is important, too, as it helps in the absorption of potassium. If you're going to take a magnesium supplement, look for magnesium aspartate, magnesium citrate, magnesium lactate, or magnesium chloride, which have better bioavailability (i.e., a higher percentage is able to be absorbed) than the more common magnesium oxide.8 Some studies have measured the absorption rate of magnesium oxide to be as low as 4%.9 The RDA for magnesium for men is 400mg for ages 19–30 and 420mg for ages 31+. For women it is 310mg for ages 19–30 and 320mg for ages 31+.10 Potassium Supplements Now, on to the big question – is it safe to take a potassium supplement? Over-the-counter supplements are limited by the FDA to just 99mg. Their reasoning behind this is that potassium in a highly concentrated, rapidly released (i.e., pill) form can be dangerous, but according to Vitamin and Mineral Safety 2nd Ed. (2004) "there is no discernible scientific justification for the FDA threshold of 100mg of potassium for regulation of such products as drugs." According to Vitamin and Mineral Safety, The FNB [Institute of Medicine's Food and Nutrition Board] concluded that large amounts of supplemental potassium can cause acute or chronic toxicity, but that there was not enough appropriate data to support a UL [tolerable upper intake level]. The UK EVM [UK Expert Group on Vitamins and Minerals] concluded that the evidence was not sufficient to set an SUL [safe upper intake level], but could support a GL [guidance level]. From the clinical trial evidence judged to be most relevant, UK EVM concluded that "supplemental doses of up to 3,700 mg potassium per day appear to be without overt adverse effects, but may be associated with gastrointestinal lesions diagnosed by endoscopy." Based on this conclusion (with no correction for uncertainty), UK EVM set 3,700 mg as the GL for potassium. It was not specified whether this GL applied to supplemental potassium or total intake from all sources. The UK EVM recognized that the Recommended Nutrient Intake (RNI) in the UK for potassium was 3,500 mg for adults over eighteen years of age, but did not identify any estimate of average potassium intake by the population as a whole. The clinical trial data on potassium chloride, together with the epidemiology supporting the safety of larger amounts of potassium from fruits and vegetables, indicate that this nutrient has a wide margin of safety. Clinical trials collectively show no pattern of adverse effects for supplemental potassium of 1,500 mg, with the potassium from foods being unspecified. Larger quantities of potassium as potassium chloride can produce gastrointestinal effects, and these seem more likely if the daily total is ingested all at once, especially on an empty stomach. The UK EVM established guidance indicating that 3,700 mg of potassium was safe, but did not specify the amounts for foods and supplements. The evidence that was used, however, related to supplemental potassium. Considering clinical trial evidence and the apparent safety of potassium intakes as high as 8 to 11 g per day from fruits and vegetables, CRN [the Council for Responsible Nutrition] sets its ULS [upper level for supplements] for potassium at 1,500 mg per day, with the provision that it should be divided into doses no larger than 500 mg each.11 In 2006 the European Food Safety Authority concluded that Potassium intakes from foods have not been associated with adverse effects in normal, healthy children and adults. The average intake in adults from the diet is 3-4 g and the intake generally does not exceed 5-6 g per day. A long-term intake of potassium supplements as potassium chloride of about 3 g per day in addition to intakes from foods has been showed not to have adverse effects. Supplemental potassium in doses of 5-7 g/day in addition to dietary intake has in a few cases, however, been reported to cause conductive effects and compromised heart function in apparently healthy adults. Gastrointestinal symptoms have been seen in healthy subjects taking some forms of potassium supplements, e.g. slow release, wax-matrix formulations, with doses ranging from 0.9 to 4.7 g/day or more, but incidence and severity seem to be more dependent on the formulation than on dose. Elderly people may be more vulnerable to adverse effects of potassium due to reduced physiological reserve in renal function or due to drugs affecting potassium balance. Certain other groups are also sensitive to increases in potassium intakes. These include subjects engaging in strenuous activities leading to dehydration, with impaired renal function, on cardiovascular disease drug treatment or other metabolic disorders affecting potassium homeostasis. Case reports of various adverse effects such as hyperkalaemia, conductive effects and compromised heart function have been reported in such subjects after moderate to high acute or sub-chronic intakes of potassium in the form of supplements or potassium-containing salt substitutes.12 Some research has suggested that our Palaeolithic ancestors may have had just 700mg of sodium/day but 11 000mg of potassium/day!13 But it seems getting even 4700mg every day from dietary sources can be daunting. As far as I can tell, potassium chloride is the supplement most studies examine, but some people claim that potassium bicarbonate, potassium citrate, or potassium gluconate are easier on their stomachs. This seems like reasonable advice to me: "unfortunately, one of the major side effects of taking potassium is indigestion, belching, and stomach upset, which can be minimized by following a few suggestions. First, the supplement should be taken after a meal, as having something else in the stomach can protect the lining from becoming upset. It is also recommended to drink 8 ounces of water, and do not lie down for at least 30 minutes to keep it from trying to come back up the esophagus. Another suggestion is to divide the doses up throughout the day to minimize side effects. A slow release version can also help to prevent stomach upset. Slow release medications should not be crushed or chewed, but since many of them are too large to swallow easily, some are scored (have a dividing "line" down the middle). It can be broken across the scored area and the two halves can be taken right away, or one can be taken at the next meal."14 Sources http://en.wikipedia.org/wiki/Hypokalemia http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm http://www.kidney.org/atoz/content/potassium.cfm http://www.berkeleywellness.com/supplements/minerals/article/potassium-pills http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064894.htm http://www.hsph.harvard.edu/nutritionsource/sodium-potassium-balance/ http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3 http://www.ncbi.nlm.nih.gov/pubmed/11794633 http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2 http://www.crnusa.org/safetypdfs/019CRNSafetyPotassium.pdf http://www.efsa.europa.eu/en/ndatopics/docs/ndatolerableuil.pdf (pgs. 409–422) http://en.wikipedia.org/wiki/Paleolithic_diet#Sodium-potassium_ratio http://www.everydayhealth.com/health-questions/potassium/is-there-a-potassium-that-does-not-cause-indigestion-and-belching TL;DR With healthy kidneys, a daily potassium supplement of up to 1500mg to 3000mg is probably safe, but may irritate your GI lining. Try subdividing it into smaller doses (500mg has been suggested) spread throughout the day taken after food and with a lot of water to reduce irritation. Make sure you're getting enough magnesium, which helps your body absorb potassium. Potassium values on Nutrition Labels in the US/Canada are optional in most cases. You may be underestimating your potassium intake. submitted by /u/yaterspen to r/keto [link] [comments]

OK so I've been going over my MFP numbers lately and I'm noticing that my potassium is way down from from the 3500mg recommended ( my daily average is about 1800). so I have some questions about this. Is the 3500 mg recommended goal a good goal? I keep reading that in a balanced diet I should get more than enough, but in a keto diet I don't look like I'm getting enough, or is this a case that the metabolic changes from keto don't require as much potassium? when I look up high potassium foods most of them are not VLC or to get enough potassium in a day I would have to eat so much that it would make them not VLC. Should I take a supplement? If I do take a supplement should I take a Potassium Citrate or a Potassium Gluconate? To make up the 1700 mg I would only need to take 2-3 of the Gluconate pills, but these are potassium bonded with glucose and on keto this sounds like a bad idea. With the citrate pills I would need to take 17 pills a day, this also sounds like a bad idea. Edits for format submitted by /u/Stuart1745 to r/keto [link] [comments]