With the Keto diet, the focus is on achieving ketosis – where you cut your intake of carbohydrates to just 5-10%, and adjust protein to 10-30% and fat to a high 60-80%, so that your body is deprived of carbs and burns fat instead for energy.
The Association for Dietetics in South Africa has noted that “current best scientific evidence does not support an extreme low carbohydrate diet”. “Good quality sources of carbohydrates (unrefined grains and cereals, beans, lentils, root vegetables and fruits) provide essential nutrients known to be beneficial to health – a variety of vitamins, minerals, phytochemicals and antioxidants, plus fibre,” says dietitian Jessica Byrne from Nurture Health Newlands
As Keto limits these, this way of eating calls for care – and supplementation can help. It’s best to discuss this with your health practitioner and a dietitian before trying the diet, especially if you have any underlying health issue.
Additional vitamins you might need on the Keto diet
Vitamin D
This is important for regulating immunity, inflammation and your sex hormones. If you take a supplement, eat some fat with it (easy on Keto!), as D is a fat-soluble vitamin.
Vitamin A
When supplementing with vitamin D, your needs for vitamin A can increase, especially if you have an autoimmune condition. Cod liver oil and organ meats are good sources, or ask your health professional or pharmacist about a quality supplement.
Greens powder
Rather than taking a multivitamin as all-round insurance, consider adding this to smoothies or other drinks – it’s a condensed, powdered form of a variety of green vegetables such as spinach, kale, broccoli, spirulina and wheatgrass.
Additional minerals you might need on the Keto diet
During the first weeks on a Keto diet you lose a significant amount of water weight, and need to replenish your electrolytes. The minerals below are particularly important to help control blood pressure and ensure your muscles and nerves work well.
Sodium
If you don’t have enough of this, you may suffer headaches, fatigue, even heart palpitations. You can get it in electrolyte supplements or drinks, bone broth (see the many recipes online), or by adding kelp or nori to dishes, or sea salt to your food.
Potassium
This is essential for cell health, and a deficiency can put you at risk of heart disease, hypertension and weakened bones. Make sure you get it from Keto staples such as avocado, cauliflower, salmon, mackerel, nuts, pumpkin seeds, mushrooms and leafy greens like spinach, or ask your pharmacist to suggest a supplement.
Magnesium
This too is vital for healthy cells and tissue, and a deficiency can have similar effects to a deficiency of potassium. You may also experience muscle cramps, problems sleeping and irritability. Food sources include nuts, pumpkin seeds and leafy greens, or ask about a supplement.
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