🥑 Ketogenic Diet and Nutraceutical Support: Which Deficiencies Occur on LCHF
A low-carb, high-fat diet — pros, cons and what you must restore
The keto diet (or LCHF — Low Carb High Fat) is a regimen with very low carbohydrate and high fat content. It shifts the body into ketosis, when ketones become the main fuel. Such a regimen is used for weight loss and blood sugar control, but it has its own specifics.
The main risk of keto is deficiencies: because carbohydrates are restricted, whole food groups often disappear from the diet, and with them fiber and some micronutrients. Let's look at which deficiencies occur and how to restore them.
What is the keto diet and ketosis
The keto diet limits carbs usually to 20–50 g per day, increasing the share of fat (70–80% of calories). With a carb shortage, the liver starts producing ketone bodies, which become an energy source for the brain and body — this is ketosis.
Why electrolytes are lost on keto
With a sharp reduction in carbs, the body loses glycogen stores, and with them a lot of water. Together with water, electrolytes leave — sodium, potassium, magnesium. This is the main cause of "keto flu": headache, weakness, fatigue in the first weeks.
Sodium, potassium, magnesium: key electrolytes
Three electrolytes require special attention on keto:
| Electrolyte | Role | How to restore |
|---|---|---|
| Sodium | Water balance, blood pressure, nerves | Salt food (on keto the need is higher) |
| Potassium | Heart, muscles, nervous system | Avocado, greens, nuts |
| Magnesium | Muscles, sleep, nerves, 300+ reactions | Nuts, seeds, dark chocolate, supplements |
Fiber and the microbiome
Restricting carbohydrates often reduces fiber intake — and fiber "feeds" the beneficial gut bacteria. A fiber shortage can affect digestion and the microbiome.
Vitamins and micronutrients
Because many foods are restricted, levels of some nutrients may decline:
| Nutrient | Why it may decline | Sources on keto |
|---|---|---|
| Vitamin C | Fewer fruits and starchy vegetables | Peppers, broccoli, leafy greens |
| B vitamins | Fewer whole grains | Meat, eggs, nuts, greens |
| Calcium | Less dairy (if restricted) | Hard cheese, greens, sesame |
| Potassium/magnesium | Loss with water and fewer sources | Avocado, nuts, seeds, greens |
What to eat and add
To reduce the risk of deficiencies, include in your diet:
Leafy greens and vegetables
A source of fiber, vitamins, potassium and magnesium.
Avocado
Potassium, healthy fats, fiber — the "king" of keto.
Nuts and seeds
Magnesium, zinc, vitamin E. Watch the calories.
Salt and electrolytes
In the first weeks — adequate sodium and water intake.
Supplements if needed
Magnesium, electrolytes, for deficiencies — based on tests and a doctor's prescription.
What is the keto diet?
A regimen with very low carbs (20–50 g/day) and high fat, shifting the body into ketosis.
Why are electrolytes lost on keto?
With reduced carbs, the body loses water with glycogen, and with it sodium, potassium and magnesium.
What is "keto flu"?
Fatigue, headache and weakness at the start of keto, usually linked to electrolyte loss and water loss.
Which electrolytes matter on keto?
Sodium, potassium and magnesium. Their levels need to be maintained, especially in the first weeks.
How to get fiber on keto?
Leafy greens, broccoli, avocado, chia and flax seeds, coconut flour.
Which vitamins are lacking on keto?
Most often vitamin C and B vitamins due to fewer fruits and whole grains. Compensate with vegetables and meat.
Why do constipation occur on keto?
Because of less fiber and water. Vegetables, seeds and adequate drinking help.
Is magnesium needed on keto?
Often yes, because it is lost with water and is scarce in the diet. Sources — nuts, seeds, greens, supplements.
Who should not do keto?
People with certain kidney or liver diseases, during pregnancy. Start under a doctor's supervision.
Can I have salt on keto?
The sodium need is higher, but it is individual — especially with high blood pressure and kidney disease.