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Ketogenic food

Keto Diet: 5 Nutrient Deficiencies of Ketogenic Foods and Solutions

Diet regimens and targeted meal plans prove that nutrition is the best medicine for man. One such dietary regimen is the ketogenic diet. In essence, tailoring food intake based on nutrient content can have wide-ranging medical and physical benefits.

The ketogenic diet primarily focuses on eating more foods rich in healthy fats and good protein, while keeping carbohydrate meals 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 mainstay of a ketogenic eating plan. In the absence of a low-carb intake, ketosis occurs 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 eating less or no grains, fruits, sugary foods, and condiments.

So a typical daily ketogenic meal plan might include; bacon, eggs and tomatoes for breakfast. In the middle of the day, a shrimp salad tossed with some olive oil and avocado is well-balanced. Also set aside a ham and some nutty cheese slices for dinner. Stimulated ketosis has numerous research-proven health benefits. However, this does not eliminate some serious symptoms and side effects that you should be aware of.

It’s worth emphasizing that the ketogenic diet is effective for weight loss, and it’s good for people with blood sugar concerns, athletes, and obese people. What's more, studies have also shown that the ketogenic diet has several health benefits in terms of cardiovascular health, memory loss, and more. In recent decades, implementing a ketogenic diet plan has skyrocketed in popularity. Perhaps, this makes it imperative that we confront the ills of this eating culture in order to ensure balanced, wholesome, and maximized ketogenic foods.

Ketosis can lead to poor energy and mental function, increased hunger, sleep problems, nausea and digestive upset. Additionally, the energy from ketones cannot be compared to traditional carbohydrates, which can lead to a loss of body and athletic performance. What's more, chronically leaving certain foods out of your eating plan can put your body at risk of deficiencies in certain core nutrients. Here are five important nutrients a ketogenic dieter must add to their weight loss plan.


Dietary calcium is primarily a carbohydrate-centered nutrient typically found in fruits, vegetables, dairy products, and nutrient-dense grains. Calcium is essential for the development of human bones and teeth. Calcium also helps muscles grow healthier and the body's nervous system work better. For this reason, it is recommended that people on a regular ketogenic diet determine whether their bones are losing calcium. If the result is positive, you must eat a lot of calcium-rich but keto-friendly foods, such as sardines, salmon and spinach. It is best to combine meals with pure calcium supplements such as Kirkland Signature - Calcium Tablets to speed recovery and relieve calcium deficiency.


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


Many studies now show that increased fat absorption reduces 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 see if you are iron deficient. You can also regularly eat foods rich in vitamin C, such as broccoli, spinach, and cauliflower, to provide your body with a reliable amount of iron while on a ketogenic plan. However, highly absorbable iron supplement capsules are a more viable option to ensure your body stays strong on a ketogenic 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 grains) 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 full micronutrient profile or who do not get enough sun exposure can take vitamin D supplements for fetal development. Ketogenic dieters can also try choosing high-fat foods, such as salmon and tuna, and increasing their intake of egg yolks. It's best to combine regular doses of vitamin D supplements with fatty meals to ensure you're meeting your daily requirements.


  1. https://www.ncbi.nlm.nih.gov/pubmed/27027847
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
  3. https://www.ncbi.nlm.nih.gov/pubmed/17971178
  4. https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1
  5. https://www.ncbi.nlm.nih.gov/pubmed/18823325
  6. https://www.ncbi.nlm.nih.gov/pubmed/22444869


Michael F. O
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...

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