What Vitamins Should I Take While Following a Low Carb Diet?

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.

Protein Smoothies

Protein Smoothies

I am on the road most days and tend to skip breakfast, even though I am completely aware that breakfast is the most important meal of the day…it kick starts the metabolism.  I can also be lazy so I don’t bother with a blender except if I am making one for my husband as well in which I may add frozen fruit and/or a banana.  The basic recipe for me is:

  • 1 Scoop Protein (I use protein concentrate not isolate as it is slower released and keeps me fuller longer)
  • 1 Tbls liquid fish oil (you can never taste the fish oil as they make them very tasty these days)
  • 1 Tbls Progressive Phytoberry (this is loaded with berries and fruits among many other ingredients, which is very high in anti-oxidants)
  • 1 Tbls Progressive Vege Greens (you won’t believe how many amazing ingredients in this greens product and they now have a new pineapple/coconut flavor)
  • 1-2 Tbls MCT oil (this is a great fat burner)

This is your basic recipe.  You can use whatever protein powders, greens or powder fruit blends as you choose.  I put water in my shaker cup (the one with the metal mesh ball in them), add all of the ingredients, shake and go.  It literally takes 5 minutes max.

If I use a blender, I will add one or more of the following:

  • 1 banana
  • ½ cup frozen blueberries (you can use fresh)
  • ½ cup frozen strawberries (you can use fresh)
  • Any other types of fruit
  • You can add spinach or kale for added greens
  • The recipes are completely endless depending on your taste, just do it

I could not eat ALL DAY long and get half of the nutrients that I get in this shake.  You can even freeze it for later and have a frozen smoothie.