Fitness Minutes: (3,292)
48 9/17/13 1:15 P
This sidelined me the last time I sparked. I got so obsessed with the tracker and my daily report that I became up set when I got under my goals in things like Potassium and Magnesium. I finally removed them from my tracker. There are supplements out there but like everyone said, check with your doctor first. Potassium deficiency is rare due to it being in almost every food you eat. He or she can run a blood test and tell you all your levels and recommend how much supplement you need (if you need one).
Fitness Minutes: (84,557)
2,489 9/17/13 8:06 A
My potassium is always way lower than the recommended range according to Spark. A lot of food products don't even list potassium in their nutritional values. I know I eat plenty of foods high in potassium so I don't let it worry me. You are probably getting enough potassium but it's just not being tracked. I would take any of the numbers given for micronutrients with a grain of salt because people do not always enter the nutritional value of foods correctly and many products may not even list many of the micronutrients. Just take a multivitamin and eat a variety of different foods from different food groups and you'll be fine.
If you are starving then your first step is to look at your diet. I wish I could be more helpful and make specific suggestions but your food tracker is not open to the public.
Next would be to ensure you are indeed getting enough calories for your activity level and are not attempting any extreme calorie deficit. According to your ticker you are probably already in your healthy BMI or close to it. At this weight you should really only be expecting to lose 1 lb/week.
Don't make yourself crazy..........Potassium is a mineral that is found in almost every food we eat, differing only in the amount....you are probably getting all the potassium you need
....high concentrations of potassium have a toxic effect... it can be lethal when large amounts are taken in....I doubt you need to track your potassium...but if your concerned please go see a qualified heath care professional.
Starving? A low-fat diet is about starving and having a very low-calorie food...instead reduce the intake of starch and sugar from which the glucose is made, and to fill the void with another fuel, i.e. fat. When you resort to a low fat diet which is based on carbs, your body is forced into the fat "building" mode and not the fat " burning" mode.
Hunger is a sign that you need sufficient amounts of healthy fats....a couple of avocado slices, a tbsp. of Olive Oil for cooking, fatty fish, black olives...they are healthy fats...you can even stuff them with Laughing Cow reduced Fat cream cheese for a snack.
You don't have to starve...add some healthy fats to your diet...your body will not search for glucose and start to use its own stored fat.
Also add 4 walnuts to your diet or 20 almonds...they have healthy fats...tuna, talpia, sardines, sunflower seeds, cashews, nut butters
Edited by: SUNSHINE6442 at: 9/15/2013 (10:16)
Fitness Minutes: (34,325)
22,433 9/10/13 1:03 A
The other thing is, when a person is closer to their healthy range, the weight loss is generally much slower. I would suggest that you might benefit from re-doing your goal for the weight-loss - stretch it out further. ALSO, if you are getting more exercise than you have projected, you will need more calories. By adjusting that as well, it will increase the calories a bit.
Fitness Minutes: (29,803)
2,029 9/10/13 1:00 A
If you are **Starving**, I'm wondering if your Calorie Range is set correctly for your current weight/ goal weight/TIME to goal weight/ and exercise?? Some folks have input errors, that result in a really low suggested range, when in fact, they would do much better on more calories..... You might want to recheck that your range is reasonable, and that you aren't just trying to eat at the very low end of it! patti
Fitness Minutes: (34,325)
22,433 9/10/13 1:00 A
There are two issues here - the first is the potassium and the second is the 'starving' ....
Potassium is in a lot of foods that don't have it in the nutrition labels - either the ones you bought, or on SP or other sites. Odds are you probably ARE getting plenty. The only way you can know for sure, if you are worried, is to make an appointment with your Dr and get your bloods done. DON'T try to take any Potassium Supplements with having done this, because too much can have very serious consequences - even death. IF you are deficient your Dr will advise you, but generally if you eat broccoli, dark leafy greens (think spinach) Soy products, broccoli, peas, Lima beans, tomatoes, potatoes, bananas, citrus and cantaloupe.peas, lima beans, tomatoes, potatoes, bananas, citrus and cantaloupe (plus many other foods) you will be getting plenty of potassium. Soaking veges in water leaches potassium from the food.
Where it comes to the hunger, EAT!!! IF you have just started this journey and dropped your calories, I suggest that you go back up to what you were eating and gradually work back down. I found that dropping even only 250-400 calories per day made me nauseous and light-headed, and the hunger pains would even wake me during the night. I had to go back up and drop down in small increments (about 50 calories) and allow my body to get used to the change before I dropped further. Also, ensure that you are getting a good amount of protein and healthy fats, because this helps with satiety. So does eating plenty of fruit/veges.
I went to have a peek at your Nutrition Tracker but it isn't public so couldn't see. What calories are you consuming? You mention that you are within your limits so I assume that you are eating under the upper range. Most people seem to be put on about 1250 - 1500 calories. SparkPeople only recommends 1200 calories for an average weight sedentary woman. If you are heavier and/or active then you NEED to be eating more!
Ok what you need to know is - a lot of entries in the Spark database do NOT contain accurate information on the micronutrients. Reason being, a lot of packaged products don't put this information on the label!
You are probably getting a lot more potassium than you realize!
If you want to get a more accurate idea of your potassium intake, you're better off trying to break down your day's food into its component ingredients, and then looking up each ingredient on a database that has accurate potassium counts, such as this: ndb.nal.usda.gov/ndb/search/list
I am struggling with getting all the potassium I need without going over carbs and fats. I've eaten everything today and it is within the limits, yet the potassium is still waaaaaay low and I'M STARVING!!!!
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