Question: What supplements would you recommend for a ketogenic diet? Any concerns with carbs being that low?
If someone’s on a keto diet and they have 80 grams total carbs, the first question I have is where are the carbs coming from?
That’s really going to determine whether the person needs supplements. So, on a keto diet in general and protein, too? If you’re eating a lot of fat instead of protein, then you’re going to need supplements of the things found in protein foods. If your carbs are all coming from honey, then you’re going to need things that are found in vegetables.
You just can’t tailor nutrient needs based on carb total data alone.
The biggest things would be make sure you’re getting a gram of protein per pound of body weight if your ketones and goals can handle that load of protein. That’ll protect you from a lot of nutrient deficiencies right there. Try to cook your proteins in ways that recapture the juices. That will help conserve the electrolytes.
You also probably want salt and either a lot of low-net carb vegetables, or you’re probably going to need more potassium in your diet. Those are the big things that I’d look at.
This Q&A can also be found as part of a much longer episode, here:https://chrismasterjohnphd.com/podcast/2019/02/09/ask-anything-nutrition-feb-1-2019/
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