When following any diet, you may want to consider supplementation. Let me start this by saying that if you follow a healthy, varied, balanced low carb, high fat diet you will not need any supplements. You can easily get all the nutrition you need just from eating the right foods. That said, there are situations in which eating the right foods is not possible, for a multitude of reasons.
If you are someone who has a very hard time tasting new vegetables, supplements may keep your micronutrients topped up as you develop a more varied palate. This should not be a long term solution, but a temporary stop gap between cutting out high carb foods and adding in nutrient-rich low carb foods.
If you are someone who has a very small appetite, you might find it hard to eat enough of the right foods every day. Depending on what types of foods you have missed out on, you may take a protein supplement, a fat supplement, or a vitamin and mineral supplement. If you genuinely can’t eat enough to stop needing supplements, then this is fine.
And if you are eating a low carb, high fat diet to lose weight, you will almost certainly need a few supplements. This is because you are living off your own body fat. If you ate a nutrient-rich, healthy diet when you got fat, your fat will have some nutrients, but not all the ones you need. And if you, like most overweight people, ate a low nutrient diet, then you definitely need to supplement.
So here are the best supplements for a low carb, high fat diet.
When choosing a multivitamin pack, look for ones tailored to you. Everyone’s needs are completely different, and choosing the right vitamins helps. There are ones for everyone from older men, to pregnant women, to teenagers. Find yours.
Vitamin B Supplements
Although many people get enough B vitamins on a high fat diet, keep an eye out for lethargy. If even after you have recovered from the carb slump you are feeling tired all the time and weak, take some B vitamins.
Vitamin D3 Supplements
We actually make this vitamin ourselves from sunlight. Anyone who doesn’t get out in the sun much needs this. Doesn’t matter what diet you follow, unless your bare skin is outdoors under the sun for an hour or more a day, you need this.
Don’t let the name fool you. Pea protein can come in a concentrated form which is very low in carbs and high in protein. Many plant-based proteins get neglected because they have carby-sounding names, when in reality they are as protein packed as any other.
A great alternative for people who digest plant proteins poorly. I would still strongly advise eating the actual eggs or egg whites instead, but if you can’t this can be a great solution.
Same as for pea protein. Beware conventional protein mixes, especially whey, as they are allergenic and often loaded with added sugars. And beware protein bares and pre-mixed protein shakes too, as they are very carb heavy.
If you are struggling to eat enough calories from fat, coconut oil is your friend. You can eat it at any temperature and even deep fry in it. As it’s saturated it holds its structure even after heavy cooking. A coconut curry with plenty of coconut oil will boost your fats.
For cold dishes, add a little olive oil. This oil is great for your heart and skin and basically most of your body. Drizzle over salads, baked foods, and fried eggs. Just don’t cook it at a high temperature because it oxidizes.
If you aren’t keen on fish, nuts, or seeds, provided you aren’t allergic you can always get the best out of them in a concentrated form. Omega oil supplements have all the benefits of eating fish, walnuts, or flax seeds, minus the worst part of the taste.
The weight loss supplements:
If you are dieting to lose weight, make sure to take vitamin C and iron, as well as a bone-strength supplement.