There is a very strong correlation between being overweight and having a nutritional deficiency. Around 81% of people who are overweight are also lacking the proper amount of nutrients needed for prime health. 

These deficiencies can lead to a variety of problems including: 

  • Digestion issues
  • Fatigue/lack of energy
  • Heart disease
  • Skin disorders
  • Stunted or defective bone growth
  • Weight gain
  • Even dementia

There are 27 essential nutrients our body needs to function the way it was meant to. If you’re choosing pre-packaged “nutrition” bars (or the like) over nutrient-dense, vitamin-rich keto-friendly foods, you’re probably missing out on several of them.

If you’re overweight and in that 81% group of people lacking the proper nutrients in your diet, fear not! We can hack our way to better nutrition and weight-loss just by making smart food choices that will give your body what it needs, and make you feel energized!

Let’s take a closer look at a few common deficiencies you may have:

Folate (Vitamin B9)

This is a biggie. Folate is crucial for life to occur, it’s that important! Every cell in your body depends on folate to survive. It’s pretty much in charge of your second-by-second functioning. 

We need Folate for:

  • Making red blood cells
  • Energy production
  • Hormone balance
  • Regulating neurotransmitters
  • Gene expression
  • Mood control
  • Cravings

Folate is essential for your long-term health and success on a ketogenic diet. 

Where to get folate:

  • Kale
  • Chard
  • Spinach
  • Brussels sprouts
  • Asparagus
  • Broccoli
  • Artichoke
  • Avocado
  • Liver
  • Sunflower seeds

Biotin (Vitamin B7)

Some people complain of thinning hair and dry skin or scaley rashes in their first few months of keto.  That’s because they aren’t getting enough B7. A biotin deficiency can also cause conjunctivitis, depression, and fatigue. We need biotin to help convert food into fuel and boost metabolism helping to speed up weight loss. 

Where to get Biotin:

  • Liver
  • Egg yolks
  • Meat
  • Salmon
  • Avocados
  • Nuts and seeds
  • Cauliflower

Vitamin D

The sunshine vitamin! In case you need an excuse to get outside a little more, humans were designed to get most of our vitamin D from sunlight. Healthy adults can get most of their needed vitamin D from just 5-30 minutes of direct sunlight. 

Vitamin D is essential for healthy bones and teeth, mental health and brain function, appetite control, healthy immune function, and may play a role in some autoimmune diseases.

Where to get vitamin D:

  • Sunlight 
  • Eggs
  • Salmon
  • Sardines
  • Herring
  • Mackerel

Potassium & Magnesium

It’s important to keep your electrolytes in balance when on a keto diet. Low levels of sodium, potassium, and magnesium can cause unwanted symptoms like headaches, fatigue, keto flu, muscle cramps, and brain fog. 

Where to get potassium & Magnesium

  • Spinach
  • Avocado
  • Swiss Chard
  • Pumpkin seeds
  • Mackerel
  • Leafy greens – the darker the leaf the more magnesium
  • Oysters
  • Broccoli

That convenient grab-and-go food may be tempting, but you’re trying to transform yourself and the best (and fastest) way to do that is by eating a varied diet that includes mostly whole foods.