Studies have shown that increasing your intake of potassium may lead to greater weight loss.

Not only does potassium assist in your weight loss goals, but it also fights off the risks of heart disease and high blood pressure. Potassium helps reduce stroke risk and, in older women, may help avoid osteoporosis. That is amazing news as potassium can be found in our everyday meals. Ensuring you are getting the right amount will get you closer to your weight loss goals and improve your health in many ways.

So how is this mineral going to help you lose weight?

Electrolyte

Potassium is an essential mineral, and it is also an electrolyte. This means it is balancing the sodium in your body. Since sodium holds water in your cells, this increases the water you retain, which tends to increase your weight. Potassium helps balance the sodium in your cells enabling you to lose weight and decreases the risk of high blood pressure. Also, when you are exercising you excrete potassium through sweating. It is essential to replenish your potassium stores to have enough energy for your workouts.

Muscle development

Eating a diet rich in potassium helps build muscle. It aids in muscle development by converting your food into energy for muscle growth, which entails a boost in your metabolism. Having a higher ratio of muscle helps burn more calories and lose more weight. You will start shedding fat, and increasing your lean muscle tissue when you exercise.

If you are low on potassium, symptoms include:

• Muscle weakness
• Weight gain
• Feeling constantly tired
• Leg cramps
• constipation

Where can you find potassium?

21 potassium-rich food to incorporate in your diet:

1. Crimini mushroom 5 oz. 635 mg potassium
2. Swiss chard 1 cup 960.8 mg potassium
3. Banana 1 medium 467 mg potassium
4. Spinach 1 cup 838.8 potassium
5. Romaine lettuce 2 cups 324.8 potassium
6. Celery 1 cup 344.4 potassium
7. Broccoli 1 cup 505.4 potassium
8. Winter squash 1 cup 895.9 potassium
9. Tomatoes 1 cup 399.6 potassium
10. Collard greens 1 cup 494.0 potassium
11. Summer squash 1 cup 345.6 potassium
12. Eggplant 1 cup 245.5 potassium
13. Cantaloupe 1 cup 494.3 potassium
14. Green beans 1 cup 373.8 potassium
15. Brussels sprout 1 cup 494.5 potassium
16. Kale 1 cup 296.4 potassium
17. Carrots 1 cup 394.1 potassium
18. Avocado  1 cup 874.5 potassium
19. Beets 1 cup 518.5 potassium
20. Papaya 1 small 781.3 potassium
21. Asparagus 1 cup 288.0

Unprocessed foods have the highest amount of potassium. Stay clear of processed and packaged foods that are lab-produced. Processed foods generally have a high sodium content, which means not only are they displacing the potassium, they may also hinder your weight loss goals. You are meant to eat wholesome fresh food that your body can recognize. Once you incorporate whole foods, your body will thank you, and you will be closer to your weight loss goals.

This post was initially developed by guest blogger, Hiba Beyhum, a student of The Institute of Holistic Nutrition. Alex Gellman is Hiba’s preceptor.