As far as vitamins when cutting out carbs, I will always recommend a good quality multi vitamin. This assures you will get all of the vitamins and minerals that the body needs. There are many multi vitamins that are gender specific as you should be taking women’s multi if you are a woman and men’s multi if you are a man. Also, if you are over 40 you should be taking a vitamin geared to your age group as well as they will have added ingredients to protect you from age related issues like hormonal imbalances, heart protection, cancer prevention etc.
Fish oil is my second recommendation and this will take care of both at the same time. When following a low carb diet it is important to add more good fats. I personally take MCT oil daily. This oil comes from coconut and body builders and dieters use it to help them burn fat and stay in ketosis. In case you are unaware, ketosis means the body is using fat for energy instead of sugar (carbs). You can read more about both ketosis and MCT oil on my previous blogs. You can use MCT oil in your shakes, salad dressings or just take a shot of it with your meals.
Other fats that you should include in your diet are coconut oil, olive oil, butter and avocado’s. Smoothies as a snack is a great way to get in more MCT oil and dense nutrients. My smoothies include a protein powder, MCT oil, a greens powder and berries powder. I also add liquid fish oils. You couldn’t possibly eat all day long and get the amount of nutrients in this shake. Also, I never use fresh or frozen fruit as they are too high in carbs. I literally put water in my shaker cup, add the protein, oils, and powders, shake and go. It’s low carb and easy to make.