I am trying to get the best nutrient rich foods that will give me the needed Potassium, magnesium, calcium, salt and water. I got the water part down but am having trouble with the rest, keeping in mind that I am trying to keep my carbohydrate level bellow 100. It seems very hard to keep up the nutrient level at under 100 carbohydrates per day.
My Favorites are:
Frozen collard greens
baby spinach i.e. salad greens
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I love kale. I think it's better than collard greens (though I like them too)
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This doesn't have anything to do with your question, but your question raised a question of my own. I see that you are staying under 100 g of carbs but include yams and banana in your list of foods. I am not trying to lose weight so don't stay that low on carbs personally. I'm more in the maintenance range of carbs or more. I usually average about 150g sometimes less sometimes more. But, the reason is because I eat a sweet potato every night with dinner and I have a banana at lunch. Those two things right there are already over 60 g. Add an avacado and I'm over 70. by the time I get my veggies in and another piece of fruit or two and 100 g is long gone. But the biggest carbs in my diet per day is the yam/sweet potato and the banana. Ok, the 8oz of milk doesn't help...but even without that....you get my point
Ok....back on topic
Get on my Level
purslane (grows wild just about everywhere and has a boatload of potassium)
organ meats, bone marrow
If I stick with green leafy stuff...kale, collards, lettuce, etc etc. I can get 7/8 servings in at 50g carb.
Fish for magnesium...
tomato sure does up the potassium but also the carbs iirc....
I don't have that much experience in all this, but "for me" the reason I have the sweet potatoes is because I usually workout a lot and I like to support my training with a little more carbs as well as not lose weight after a workout. But if I were trying to lose weight I would probably drop the yams as well as the banana.
it's funny when I have done CW diets I never cared. Now I see these fantastic results and am so excited that I keep looking how to make it even better. What a difference grok makes!
What is the point of this post - are you trying to economize, or are you trying to raise your carb count for some other reason? Do you feel lethargic exercising on VLC? If that's the reason, just eat a banana before your longer workouts. If fat loss is your #1 priority though, you'll want to stick to nutrient-dense VLC foods.
Your most nutritious foods are all very low in carbs - natural eggs, dark green veggies, liver, etc. Nutritious cheap carby foods = the sweet potato, bananas.