Five Nutrients You May Be Lacking on a Ketogenic Diet

Dietary regimens and targeted meal plans prove that nutrition is man’s best medicine. One such dietary regimen is the ketogenic diet. Essentially, tailoring food intake based on nutritional content can provide a wide range of medical and physical benefits.

The ketogenic diet focuses primarily on consuming more foods rich in healthy fats and beneficial proteins while reducing dietary carbohydrates to a minimum. The goal is to stimulate energy production from fat rather than carbohydrates through a process called ketosis. Ketosis is a metabolic state that is the backbone of the ketogenic diet plan. In the absence of low-carb intake, ketosis sets in once the body turns to excess fat to produce its own energy, known as ketones. In fact, you can think of the ketogenic diet plan as eating more meat, fatty fish, cheese, butter, and less or no grains, fruits, sugary foods and condiments.

Therefore, a typical daily ketogenic diet plan might include; eating bacon, eggs, and tomatoes for breakfast. At lunch, a shrimp salad with olive oil and avocado is a very balanced meal. Also set aside a ham and some nut cheese slices for dinner. Stimulating ketosis has a ton of research-proven health benefits. However, this does not eliminate some serious symptoms and side effects that you should be aware of.

It is worth emphasizing that the ketogenic diet is effective for weight loss and is beneficial for people who are concerned about blood sugar, athletes, and obese people. What’s more, studies have also shown that the ketogenic diet has a variety of health benefits from cardiovascular health to memory loss and other issues. In recent decades, following a ketogenic diet plan has skyrocketed in popularity. Perhaps this makes it necessary for us to face the drawbacks of this dietary culture in order to ensure balanced, healthy and maximize ketogenic foods.

Ketosis can cause poor energy and mental function, increased hunger, sleeping problems, nausea, and digestive discomfort. Additionally, the energy from ketones cannot compare to traditional carbohydrates, which may lead to decreased physical and athletic performance. What’s more, leaving certain foods out of your eating plan for too long puts your body at risk for certain core nutritional deficiencies. Here are five important nutrients that keto dieters must supplement as part of their weight loss program.

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Dietary calcium is primarily a carbohydrate-centric nutrient commonly found in fruits, vegetables, dairy products, and nutrient-rich grains. Calcium is essential for the development of bones and teeth in the human body. Calcium also helps muscles grow healthier and the body's nervous system function better. For this reason, people who are regularly following a ketogenic diet are advised to determine if they are losing calcium from their bones. If the result is positive, it is imperative to consume a large amount of calcium-rich but keto-friendly foods such as sardines, salmon, and spinach. It’s best to combine meals with a pure calcium supplement, such as Kirkland Signature Calcium, to speed recovery and relieve calcium deficiency.

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Magnesium is an energy-producing mineral found in fruits and grains. It also helps nerve cells and the brain function properly. Magnesium deficiency is known to cause keto-flu-like symptoms such as muscle cramps, headaches, anxiety, and constipation. Therefore, maintaining magnesium levels in your body is crucial to managing the symptoms of the keto flu. To ease symptoms of magnesium deficiency, ketogenic dieters may opt to consume diet-friendly foods like avocados, almonds, and salmon. However, in cases of chronic deficiency, it is recommended that you take the supplement purchase seriously. Fortunately, there are many reliable multinutrient supplements on the market that aim to improve this deficiency.

iron

Now, many studies have shown that increased fat absorption can reduce iron levels in the body. Iron is essential for the proper functioning of the brain and muscles. In addition to metabolism, iron promotes the formation of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. You can always consult your doctor to check your ferritin levels to find out if you are iron deficient. You can also regularly consume foods rich in vitamin C, such as broccoli, spinach, and cauliflower, to provide your body with reliable amounts of iron while on a keto plan. However, highly absorbable iron supplement capsules are a more viable option to ensure your body stays strong on a keto regimen.

Vitamin D

Like calcium, vitamin D is essential for the development of strong bones. Ketogenic dieters often have difficulty getting enough vitamin D because most sources of the vitamin, such as milk, orange juice, and cereal, are high in carbohydrates. Furthermore, most people often refuse to expose their skin to direct sunlight to avoid the risk of skin damage. Pregnant women who do not eat enough food to maintain a complete micronutrient profile or who lack adequate sunlight exposure may take vitamin D supplements for the sake of fetal development. Ketogenic dieters can also try choosing higher-fat foods, such as salmon and tuna, and increasing their egg yolk intake. It's best to combine a regular dose of vitamin D supplements with a rich meal to ensure you meet your daily requirements.

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Author: Michael F.O.

Michael FO is a ravenous health writer with over five years of experience. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honors. Th...