3 minute read

Keto Can Help You Lose Weight, But Are You Also Losing Nutrients? 

Published June 3, 2023

Ketogenic (keto) diets have become a popular way to lose weight by restricting carbohydrates (carbs) and replacing them with large amounts of healthy fats that your body burns (turns into ketones) for energy. This use of ketones places you in a state of ketosis. 

While you may lose weight and inches off your belly, it is important to consider how the diet affects your body. Not only does the food we eat influence how nutrients work in our body, but genetics, age, health conditions, medications, and metabolism all contribute to how well nutrients are absorbed in your body. Because your intake of certain foods is limited, and in some cases may be eliminated completely, you may not get all the essential vitamins and minerals needed to maintain a healthy diet.  

To start off with the best foundation, it is valuable to be aware of any nutrient deficiencies you may already have. You could become more deficient and cause additional health concerns when you eliminate certain foods from your diet. Keto diets come with a set of potential health risks and conditions. A keto diet may be lower in fiber because whole grains are eliminated, so you may experience constipation. Because a high-fat diet increases ketones, it can also increase the risk of ketoacidosis for those with type-2 diabetes. high-fat diets may also increase bad cholesterol. If you have any health issues, concerns, or questions, you should talk with your doctor prior to starting a diet like keto. 

Quest High-Fat Diet Vitamin Deficiency Test Panel 

This test panel measures the levels of vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus in your blood to help detect any deficiencies common to a ketogenic diet. We make it easy to check the levels of these important micronutrients with the Quest High Fat Diet Vitamin Deficiency Test Panel. It’s available to purchase online, and no doctor’s visit is required. 

Common high-fat diet vitamin/mineral deficiencies 

A high-fat/carb-restrictive diet like keto could lack the following vitamins and minerals necessary for a healthy diet: vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus. These are all essential nutrients that your body needs to function properly. Our bodies don’t produce these vitamins and minerals, so we must get them daily from food or supplements.  

B vitamins are necessary for turning your food into energy. Calcium, magnesium, and phosphorus are crucial for strong bones. Iron is needed to carry oxygen and help your body grow and develop properly. 

Dietary alternatives for a high-fat/no-carb diet  

High quality meats like grass-fed beef, pastured pork, poultry, and eggs will give your body the necessary B vitamins, iron, and phosphorus. 

Dark, leafy greens, broccoli, and avocados are good vitamin B2, B6, B7, calcium, and magnesium sources. 

Full-fat yogurt is a good way to get vitamin B1, calcium, and phosphorus. Salmon, canned sardines, and some plant-based milks (e.g., almond and coconut) are good sources of calcium. 

Test your micronutrient levels with Quest 

Quest is here to support you on your journey to good health. We offer a convenient way to check for vitamin and mineral deficiencies commonly associated with a ketogenic diet. The Quest High Fat Diet Vitamin Deficiency Test Panel is available to purchase online today.  

No doctor visit is required to buy your own lab test at questhealth.com. PWNHealth and its affiliates review your purchase to ensure it is medically appropriate before submitting the test order for processing. PWNHealth also reviews your test results and will contact you directly if they require prompt attention. Included in each purchase is the option to discuss your test results with an independent physician; however, you are also encouraged to speak with your primary healthcare provider.  

Sources

  1. Is the keto diet good for you? Accessed March 27, 2023 https://www.medicalnewstoday.com/articles/319196#3-may-reduce-risk-of-certain-cancers 
  2. Ketosis. Accessed March 27, 2023 https://my.clevelandclinic.org/health/articles/24003-ketosis 
  3. Wondering Whether You Can Eat Dairy Products on A Keto Diet? Here's What You Should Know. Accessed March 27, 2023 https://www.ndtv.com/health/wondering-whether-you-can-eat-dairy-products-on-a-keto-diet-heres-what-you-should-know-1936719 
  4. Mineral deficiencies on a keto diet and how to handle them. Accessed March 28, 2023 https://www.go-keto.com/en/academy/about-keto-diet/mineral-deficiencies-on-a-keto-diet-and-how-to-handle-them/ 
  5. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. Accessed March 28, 2023 https://www.healthline.com/nutrition/ketogenic-diet-101 
  6. Here’s the Deal with the Keto Diet and Type 2 Diabetes. Accessed March 28, 2023 https://health.clevelandclinic.org/is-the-ketogenic-diet-safe-for-people-with-diabetes/  
  7. Ketosis. Accessed April 7, 2023 https://my.clevelandclinic.org/health/articles/24003-ketosis  
  8. ‘Keto-Like’ Diet May Be Linked to Higher Risk of Heart Disease, Cardiac Events. Accessed March 28, 2023 https://www.acc.org/About-ACC/Press-Releases/2023/03/05/15/07/Keto-Like-Diet-May-Be-Linked-to-Higher-Risk