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Originally Posted by mb99
Hi there, just to add to that discussion..
cc485 your argument is true, if your RDIs are correct.
Drinking alot of water tends to flush electoralytes like pottasium straight out of our system. So does exercise, as they are lost through sweat. Pottasiam deficiency, noticable by cramps, is very common induction symptom - many ppl use pottasiam salt etc. You don't have to take a supplement like the guy says (I don't) but it isn't one of the easiest vitamins to not get deficienct in.
Also... uh.. there is no way I could get those percentages of RDI's becuase there is no way I could eat that much food. I have a dark green vegetable etc limit.. I think as appetites and food consumption decrease it can be harder. I couldn't even eat anywhere near enough meat to get 5,122mg of pottasiam anymore!!
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True, as I've upped the Carbs, my Calories have increased also. Right now I eat about 500 kcal/day more than I did in Early OWL, and 1,000 kcal/day more than I did during Induction. But, I'm still well below what Fitday says I should be burning. Plus, I now work out for about 30 minutes to an hour, 5 times a week. I'm still losing inches [and weight, but slower on the weight]...So, I'm not worrying about those extra Calories. I use my extra Carbs [that I've added back incrementally since Induction] mostly for "Vegetables," some Starchy (Peas and Potatoes,) but mostly Green (Spinach, Broccoli, Green Beans, etc...) I particularly like Spinach and Green Beans. What I do is take about 60g (2 cups) of Raw Spinach; 10g (each) of Mozerella, Cheddar, and Parmesan Cheese; 10-20g of Olive Oil; Grated Broccoli (amount varies); and 100g (0.8 cups) of Cooked String Beans and make them into a Salad. I eat about 3-4 of these a day...one with each meal + one as a snack.
The RDAs for Potassium are kind of wierd. I've seen recomendations varying from as low as 2,000mg to as high as 4,000mg [For Athletes and Persons with CVD.] In general, the 2,000mg I quoted was the commonly recomended intake. I use Lite Salt, but not for the Potassium...But, because I'm trying to limit my Sodium. I probably get 400mg or so from that [but, since I rarely include it in Fitday, it's hard to say exactly.]
Yesterday (3,000 kcal/5,609mg) --
Sirloin Steak -- 1,129mg
Roast Beef -- 1,008mg
Spinach -- 859mg
Bottom Round -- 761mg
Green Beans -- 621mg
Salmon -- 399mg
Other -- 851mg
February 7 (2,200 kcal/4,899mg) --
Whitefish -- 2,501mg
Roast Beef -- 971mg
Green Beans -- 662mg
Spinach -- 335mg
Other -- 431mg
February 4 (2,800 kcal/4,725mg) --
Spinach -- 1,451mg
Sirloin Steak -- 945mg
Home-Made Pot Roast -- 940mg
Salmon -- 477mg
Subway RB Wrap -- 376mg
Green Beans -- 316mg
Broccoli -- 108mg
Other -- 111mg
February 2 (2,800 kcal/4,625mg) --
Roast Beef -- 1,377mg
Sirloin Steak -- 1,105mg
Green Beans -- 575mg
Spinach -- 491mg
Peanuts -- 368mg
Salmon -- 246mg
Broccoli -- 191mg
Other -- 271mg