Weight loss stall, Potassium-water retention

Hi everyone! So I’ve been counting my calories (at a deficit around 500/day), walking 10k+ steps a day for over a month now and have been struggling with the loss not only stalling but also spiking, as I’ve seen many experience in this sub.

I did some investigation and wanted to share my hypothesis and see if anyone else has experienced this or maybe it will help you in your stall too.

In the first 2-3 weeks, I was losing about 1kg a week (SW: 105kg, 175cm), so got to 102, then my weight shot back up to 105 overnight and just stayed there. I do my weighing at the same time every day, immediately after waking in the morning. It’s been a couple weeks now at 105, no budge.

So I figured, hey, it’s just water weight, it will let go eventually if I keep at it. I’m losing inches, so I know something is happening. I’m not doing any weight training so muscle build is unlikely.

THEN, earlier today I found an old post about electrolytes, specifically potassium and how low levels can cause more water retention, stalling weight loss.

Sure enough, I checked my potassium levels and they averaged about 1000mg more per day in the weeks I was actually consistently losing. Now I’m at around 2000mg and the daily recommendation is around 4700mg.

So I’m going to see what I was eating before and try to go back to that and then see what happens. Will update you all.

I’m the meantime, I’d love to hear if anyone else experienced this or thinks they might be now and maybe also some recommendations for whole foods with healthy levels of potassium.

Thanks!

submitted by /u/Choice_Philosopher_1
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