The whole point of the keto diet is to drastically cut carbs – and increase your fat intake – to help you lose weight. Basically, it’s an elimination diet.
But you’re not just slashing your bread and pasta intake. The keto diet also eliminates tons of good-for-you fruits that are high in natural sugars – like apples and bananas – that are an important part of a healthy, balanced diet.
Because you can’t actually eat those foods, you’ve still got to get those nutrients somewhere… right? Maybe even from supplements?
Right off the bat, you should probably look into a multivitamin given that you’re excluding a major food group like grains, says Julie Upton, co-founder of nutrition website Appetite for Health.
You’ll definitely want to make sure that supplement contains folic acid, which helps your body make new cells and is often found in enriched breads, cereals and other grain products, she says.
Cutting carbs can also make you a bit deficient in other vitamins and minerals – specifically chromium, B5 (pantothenic acid), B7 (biotin) and calcium. “People can become deficient in these vitamins and minerals because they are found in grains and, if you’re going keto, that usually means very low carbohydrate,” says Scott Keatley, of Keatley Medical Nutrition Therapy.
It might also be helpful to supplement your keto diet with electrolytes – like sodium and potassium – during the first few weeks (when you’re trying to get into ketosis) to help you ride out the keto flu (which makes you feel run-down and crappy), says Beth Warren, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
Water weight tends to go first on the keto diet – and quickly – so it’s easy to become dehydrated during that keto flu phase, she says – that’s why electrolytes are necessary. “You can add electrolyte powder and tablets to water for an added boost,” she says.
Other than that, the type of supplement you should take really kind of depends on what you’re eating as part of your overall diet, Warren says. “For example, if you don’t eat fish, an omega-3 supplement would be a good idea for anyone,” she says.
Are there any supplements I should steer clear of on the keto diet?
Gummy vitamins? Yes, they’re delicious, but you’ll want to take a pass on them on the keto diet since they’re packed with sugar (a.k.a. carbs). “They are usually made with glucose syrup and sucrose,” Keatley says. “The amounts are small and will not take you out of ketosis, but I’d rather see you spend those carbohydrate kilojoules on green leafy vegetables or whole grains.”
Instead, look for a supplement in a pill, powder, or drop form, make sure it doesn’t have additives, and try to buy from a trusted brand, Warren says.
By using and accessing this website, http://www.paste4btc.com (collectively referred to as the "Site" or "Paste4BTC" in these Terms of Service), you ("you", "user" or, "end user") agree to these Terms of Service (collectively, the "Terms of Service" or "Agreement").
IF YOU DO NOT AGREE TO THE TERMS OF THIS AGREEMENT, IMMEDIATELY STOP ACCESSING THIS SITE.
You acknowledge and agree that all content and information on the Site is protected by proprietary rights and laws.
You agree not to transmit, license, transfer, create derivate work from, sell or re-sell any content or information obtained from or through the Site.
You also agree not to create, upload or put any content that violates copyright or privacy of anyone or is illegal in any way.
The Site may contain links to other websites maintained by third-parties. These links are provided solely as a convenience and does not imply endorsement of, or association with, the party by Paste4BTC.
Modifications to this Agreement.
Paste4BTC reserves the right to change or modify any of the terms and conditions contained in this Agreement at any time. You acknowledge and agree that it is your responsibility to review the Site and these Terms of Service from time to time. Your continued use of the Site after such modifications to this Agreement will constitue acknowledgment of the modified Terms of Service and agreement to abide and be bound by the modified Terms of Service.
Termination of Use.
Paste4BTC shall have the right to immediately terminate or suspend, in its discretion, your access to all or part of the Site with or without notice for any reason.
Disclaimer of Warranty.
You expressly agree that use of the Site is at your sole risk and discretion. The Site and all content and other information contained on the Site is provided on an "AS IS" and "AS AVAILABLE" basis without warranty of any kind, whether express or implied. Paste4BTC makes no warranty that (I) the Site and content or information will be uninterrupted, timely, secure or error-free, (II) the results that may be obtained from use of this Site will be effective, accurate or reliable. The Site may include technical mistakes, inaccuracies or typographical errors. Paste4BTC reserves the right to change the Site content and information at any time without notice.
Limitation of Liability.
In no event shall Paste4BTC or its affiliates be liable for any indirect, incidental, special, puntitive damages or consequential damages of any kind, or any damages whatsoever arising out of or related to your use of the Site, the content and other information obtained therein.
Certain jurisdictions prohibit the exclusion or limitation of liability for consequential or incidental damages, thus the above limitations may not apply to you. All content on the website is generated by it's respective users and is not affiliated with Paste4BTC owners in any way.
Any disputes arising out of or related to these Terms of Service and/or any use by you of the Site shall be governed by international laws, without regard to the conflicts of laws provisions therein.
Date of Last Update.
This agreement was last updated on November 15, 2014.