7 Potassium Rich Foods for Weight Loss

The Starting

Having trouble losing weight? Following a well-balanced diet and exercise routine will help you get closer to your weight-loss goals. But did you know that simply making a few little dietary changes, you can hasten the process? Potassium is an important nutrient for weight loss as well as a variety of other health advantages. A potassium-rich diet can help you lose weight while also improving your heart and kidney function. We will talk about the 7 Potassium Rich Foods for Weight Loss in this study.

According to an NDTV Food study, moving to a potassium-rich diet might help you avoid excessive fluid retention, build muscle, regulate electrolytes, and improve metabolic processes.

“An increase in dietary potassium consumption emerged as a previously unreported, independent, and important predictor of the obtained reduction in BMI,” researchers from Tel Aviv University write in a study published in the journal Nutrients.

What is Potassium?

Potassium is a dietary mineral and electrolyte that is stored in our bodies’ cells.

Potassium is an important dietary mineral because it aids in the following functions:

  • Increase muscle mass.
  • Maintains a healthy electrolyte balance and prevents excessive fluid retention.
  • Improve nerve function.

Why do we need Potassium?

In addition to the biological activities stated above, adequate potassium intake can aid in weight loss, and because potassium has numerous defensive properties, it can aid in the battle against some of Australia’s most hazardous diseases. Let’s take a closer look at how it can help us lose weight and keep us healthy.

Low potassium levels can cause a variety of symptoms, including:

  • Tiredness.
  • Muscle Weakness.
  • Nervous Disorders.
  • Insomnia.
  • Hypertension (High Blood Pressure).
  • Constipation.
  • A Slow and Irregular Heartbeat.
  • Muscle Damage.
  • Poor Appetite.
  • Mental Apathy.

A Plate Full of Potassium Loaded Foods Gives a Lot of Benefits

A plate full of important vitamins and nutrients will aid your body’s healthy functioning while also speeding up the weight loss process. While we talk a lot about the importance of macronutrients in weight loss, micronutrient consumption is just as important. Although our bodies only require a little number of them, they serve an important function in keeping our internal systems running well so that we can lose weight and get in shape. Potassium is one such nutrient that our bodies require.

​How does potassium help in weight loss?

Potassium is an electrolyte and a trace mineral in your body. It aids in the regulation of blood pressure, neuron function, and the delivery of nutrients into your cells. It enhances muscular function and aids in rapid recovery after a hard training session in terms of weight reduction. Following an exercise with potassium-rich foods will help you recover faster. Make a Potassium Rich Foods List and follow the diet.

Potassium intake should be around 4,700 milligrams per day for a healthy person. Most people, however, do not obtain enough potassium from their diets. Here are 5 potassium-rich foods to add to your diet if you want to lose weight quickly.

7 Potassium Rich Foods for Weight Loss

Now we are going to make an in depth discussion on 7 Potassium Rich Foods That May Help Shed Weight. Please stay with us:

Flax Seeds

The tiny, nutty-flavoured seeds come in two colours: yellow and brown, and are high in potassium. Omega-3 fatty acids, lignans, and mucilage are abundant in them. You can eat it raw or incorporate it into a smoothie, and it can also help you lose weight.


One of the most valuable reservoirs of potassium is bananas. The tasty fruit, which is available all year, also carries a sensible amount of fiber and various antioxidants that may accommodate to rush up metabolism and maintain you satiated for more distant. According to studies, consuming high-fiber diets can decrease the risk of mass gain by up to 30%. Eating yellow fruit regularly can support metabolism and heart fitness. Potassium is detected in 422 milligrams per medium banana.


Fish is high in potassium and omega-3 fatty acids, both of which are beneficial to brain health. Fish is low in calories and can help you lose weight.

Sweet Potato

Sweet potato is a root green that is generally found during the wintertime. It’s high in nutrients and makes a vast night-time bite for selves wanting to fall weight. It has a lot of energy, but it also has a lot of protein, potassium, magnesium, calcium, vitamin C, and vitamin B6. It is an outstanding origin of vitamin A. A ordinary sweet potato has 541 mg of potassium in it.


If you’re a vegetarian, this is the easiest way to lose weight in a healthy way. It’s high in protein and may be eaten as a salad, sabzi, or delicious hummus.

Rajma or Kidney Beans

Kidney beans are big in protein, fiber, and potassium, all of which are essential nutrients for mass loss. Protein and fiber keep you fuller for more extended, while potassium assists to balance your electrolyte levels after vigorous exercise. Kidney beans are rich in folate, iron, copper, vitamin K, and manganese, among other nutrients. Potassium is contained in 1406 mg per 100 grams of potassium.

Coconut Water

When you’re striving to succumb weight, it’s also important to stay hydrated, and drinking coconut water is a pleasant technique to up your liquid consumption while also receiving assistance of nutrients. Coconut water comprises nutrients that can help reinstate electrolytes and balance electrolyte levels after a sweaty workout. Magnesium, calcium, salt, manganese, and potassium are all abundant in this natural beverage. Coconut water has 600 mg of potassium per 240 mL.

Read: Here Are The List of Foods to Eat When Trying To Lose Weight

Read Also: The Best 7-Day Diet Chart to Lose Weight for Females


The Bottom Line

Hyperkalemia is a condition in which our bodies have too much potassium. Potassium levels that are excessively high can cause modest side effects such as gastrointestinal discomfort. Severely high levels can induce a heart attack in the worst-case scenario, so getting the appropriate quantity each day is critical.

What food has the most potassium by weight?

Bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit are some of the fruits available (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Spinach that has been cooked. Broccoli that has been cooked.

How can I get 4700 mg of potassium a day?

A healthy adult should strive for 3,500–4,700 mg of calcium per day from meals. Include a few potassium-rich foods in your diet, such as spinach, yams, avocados, bananas, and seafood, such as salmon, to boost your consumption.

What are the 10 foods highest in potassium?

1.      Banana.
2.      Orange.
3.      Grapefruits.
4.      Cooked spinach.
5.      Cooked broccoli.
6.      Potatoes.
7.      Sweet potatoes.
8.      Mushrooms.
9.      Peas.
10.  Cucumbers.

How can I get more potassium in my diet?

Fortunately, eating more potassium-rich foods including beet greens, yams, white beans, clams, white potatoes, sweet potatoes, avocado, pinto beans, and bananas can help you increase your blood potassium levels.

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