Keto diet vitamins/minerals

TroelsRB

Hey all! I'm currently putting together a keto diet for myself. After picking the first few items that made sense to me, I got stuck looking for vitamin- and mineral sources, specifically for Vitamins B1, E and for Iron and Chromium. Any good suggestions, or comments on my list so far? Thanks!
______________________________________________________________________________

Total energy 4780 KJ
Carbohydrates 45g (8g Sugar)
Protein 86g
Fat 69g (900 mg Ω-3)
______________________________________________________________________________
Nutrient Intake Recommended
Vitamin A 1223 µg 800 µg
Vitamin B1 – Thiamine 0.418 mg 1.1 mg
Vitamin B2 – Riboflavin 1.441 mg 1.4 mg
Vitamin B3 – Niacin 59.336 mg 16 mg
Vitamin B5 – Pantothenic Acid 7.041 mg 6 mg
Vitamin B6 – Pyridoxine 1.858 mg 1.4 mg
Vitamin B7 – Biotin 64.4 µg 50 µg
Vitamin B9 – Folic Acid 429.6 µg 200 µg
Vitamin B12 – Cyanocobalamin 2.84 µg 2.5 µg
Vitamin C 126 mg 80 mg
Vitamin D 37.57 µg 5 µg
Vitamin E 11.24 mg 12 mg
Vitamin K 276 µg 75 µg
______________________________________________________________________________

Calcium 500.89 mg 800 mg
Phosphorus 1090.35 mg 700 mg
Magnesium 221.3 mg 375 mg
Iron 6.518 mg 14 mg
Zink 7.17 mg 10 mg
Copper 1.278 mg 1 mg
Iodine 106.67 µg 150 µg
Manganese 4.416 mg 2 mg
Chromium 5.644 µg 40 µg
Selenium 99.63 µg 55 µg
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6 Fish oil pills
900 mg Ω-3 fat
Vitamin D pill
35 µg Vitamin D
100g Carrot
10g Carbohydrates (5g Sugar)
1g Protein
0g Fat
100g Broccoli
6g Carbohydrates (2g Sugar)
3g Protein
0g Fat
200g Chicken
1g Carbohydrates
42g Protein
6g Fat
28g Walnuts (14 halves)
4g Carbohydrates
4g Protein
18g Fat
28g Hazelnuts (21 kernels)
5g Carbohydrates (1g Sugar)
4g Protein
17g Fat
30g Peanuts
5g Carbohydrates
8g Protein
16g Fat
100g Egg
0g Carbohydrates
14g Protein
10g Fat
300mL Skimmed Milk
14g Carbohydrates
11g Protein
1g Fat
500mL Coffee (B2, B3, B5, B9, K, a few minerals)
0g Carbohydrates
0g Protein
0g Fat


Sources used:
http://frida.fooddata.dk/
http://nutritiondata.self.com/
http://www.whfoods.com/

esjones12

Your going to eat the same thing every day?

I'd recommend looking into Abel James / The Fat Burning Man. For like $30 you can purchase a kit that gives you shopping lists and cooking instructions for 30 days worth of ketogenic awesomeness.

sammyliftsandeats

http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

If you have questions re: low carb, keto, etc..I encourage you to join this group. Lots of people with experience that may be able to answer your Qs!

nvmomketo

When first starting keto, the main things to worry about are sodium (3000-5000mg per day or 1-2 tsp of salt), magnesium (citrate) and potassium. These are lost with the initial water weight and tend to result in symptoms of headaches, fatigue, muscle pain and spasms, or nausea.

Many keto'ers don't bother with supplements. Cutting foods like flours tends to leave foods that are nutritionally quite healthful (meats, eggs, dairy, nuts, seeds, coconut and vegetables).

I would drop skimmed milk in favor of whole milk or cream, if it works for you.

vestarocks

Sodium, Potassium and Magnesium. Ditch the skim milk and carrots. Replace the carrots with some green leafy veg.

TroelsRB

Thanks for the replies!
@esjones I like to build a "base" which contains most, if not all, the vitamins and minerals I need for the day, and then eat something else if I still feel hungry.
@samantha Thanks for the link, I joined
@nmn/vesta The only reason I added milk was to get B12 covered, not sure how to get that one otherwise. I could choose whole milk, but it has about 8% less nutrients across the board, including B12 content.
Ditching the carrots makes sense, since they contain some simple sugars. Maybe Kale could be its replacement!?

medic2038

I've always taken a multivitamin, regardless of whether or not I was doing keto.
Like some others have said Na and K are pretty important. I've always used "lite salt" (which is a blend of salt and potassium).

I've never had any issues with supplementation, some people do though. Getting a decent multivitamin should pretty much cover most of your bases. Might need to get a separate mag supplement.

Generally one of the rules for veggies on keto is that you want to avoid the bright colored ones, and stick to greens. I followed Lyle McDonald's program, and he discourages nuts too (which you have a lot of).