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You are here: Home / Today's Tip / Beat The Bloat With Potassium

Beat The Bloat With Potassium

September 30, 2009 by Adria Ali 1 Comment

 

    Ever now and again we just don’t feel like ourselves.  Our jeans get tight, we get irritated, grumpy and tired.  I used to think that this was just part of a monthly cycle until I read an article about Potassium in Self Magazine. 

     It seems we DON’T have to just be bloated and mean; we can actually just eat or take potassium to flush out the excess water in our system! 

    Sodium can also play a huge role in how much water we retain. 

The average American consumes close to 4000 mg of sodium a day, despite the USDA’s recommended daily allowance of 2300 mg (recently reduced from 2400).

sknney jeans

   You can keep your water retention down by not over eating foods high in sodium.  Taking processed foods out of your diet can also help since they are so high in salt.  Here is a list of potassium rich foods that can help keep you in your “skinny” jeans all month long.

potasium rich foods

 

1,000 + mg of potassium
1 cup raw avocado
1 cup cooked beet greens
1 cup shelled, cooked edamame
1 large raw papaya
1 cup cooked sweet potato

750-1,000 mg of potassium
5 Medjool dates (pictured above)
1 cup cooked plantains
1 cup cooked spinach
1 cup tomato sauce
1 cup cooked winter squash, such as acorn or butternut

500-750 mg of potassium
½ cup dried apricots
1 large banana
1 cup cooked beets
1 cup cooked black beans
1 cup cooked broccoli
1 cup cantaloupe
½ cup dried figs
1 cup kiwi fruit
1 cup orange juice
1 cup frozen strawberries, thawed
1 cup plain low-fat yogurt
3 ounces cooked halibut

250-500 mg of potassium
¼ cup roasted, unsalted almonds
2 Tbsp peanut butter
1 cup milk
1 mango
1 persimmon
1 cup orange sections
1 cup pink grapefruit sections
¼ cup raisins
½ roasted chicken breast, no skin
3 ounces cooked turkey, white meat
3 ounces cooked sirloin steak
3 ounces cooked salmon
6 cooked scallops(source)

 

Adria Ali

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Filed Under: Today's Tip Tagged With: excess water, how to fight bloating, how to lose water retention, list of potassium rich foods, over eating, potassium rich foods, processed foods, salt and your weight, self magazine, skinny jeans, water loss, weight loss

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Black Skinny Jeans says

    May 11, 2010 at 7:16 pm

    Hello, nice read. I just now stumbled on your website and am already a fan. ;)

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