Tag Archives: Paleo

Vitamins when on low carb diet

A change to a low carb diet might sometimes make that you get low on some of the important vitamins. It might be hard to get a natural intake of these vitamins without eating fruit. So there might be a reason to look into if you need to take vitamin supplements.

It might however be that if your diet consists of meat, fish and eggs and in addition some vegetables this might be all that you actually need. There might be no need to take any additional vitamins.

It however could be good to consider to eat some vitamin D supplements which is essential for health. This is however not only for people who eat according to a low carb diet. Additional D vitamin intake applies for most people no matter what diet you eat according to.

Vitamins

That you need to eat fruit to get enough vitamins is a myth. One example is vitamin C where orange is far down the list of foods with the highest vitamin C content of 51 mg of vitamin C per 100 grams of orange. This compares with eg broccoli has 120 mg C-vitamin/100 gram and yellow peppers with 204 mg C-vitamin/100 grams.

Here is a list of the most common vitamins and good, carb friendly foods that you can eat to get these vitamins.

Vitamin A (Retinol): Liver, eggs, butter, milk
Vitamin B1 (Thiamine): meat (pork and beef), Sunflower seeds, sesame seeds
Vitamin B2 (Riboflavin): Meat, liver, kidney, almonds
Vitamin B3 (Niacin): meat, liver, fish, milk
Vitamin B5 (Pantothenic Acid): Avocado, nuts
Vitamin B6 (pyridoxine): Liver, Meat, Fish, Nuts
Vitamin B8 (Biotin): Eggs, liver
Vitamin B12 (cobalamin): meat, liver, herring
Folate / Folic Acid: Liver, Asparagus, Eggs, Broccoli, Cauliflower
Vitamin C (Ascorbic Acid): Peppers, Broccoli, Cauliflower
Vitamin D (Kaciferol): Oily fish, eggs, liver, butter
Vitamin E (alpha-tocopherol): Almond, Spinach, Egg
Vitamin K (phylloquinone): Lettuce, Spinach, Broccoli, liver

It is possible to get your full need of Vitamins from these different low carb food sources. However if you do not alternate your food we recommend you to purchase some vitamin supplements to ensure you get your needed dose. Remember that getting enough vitamins is essential to have your body function in a proper way.

Keto and Paleo food, todays lunch and dinner

Todays food was divided up into 3 different meals. I try to have 2 or 3 meals every day. However it is mainly depending if I am hungry or not. In general i have small meals in the morning since I am usually not hungry when waking up. The days when I go to work I usually only have one egg and 2 cups of normal black coffee as breakfast. Then a little bigger meal during lunch and end the day with another big meal. Since I am using a diet that is based on the LCHF diet, Keto and Paleo combination I try to have a low amount of carbs and high amount of fat in my meals.

Breakfast

For today since I was not working I started the day off with 2 boiled eggs and 1 big cup of black coffee. Due to not so much food at home me and the wife decided to take a walk to the supermarket and do some shopping before lunch. Ended up with a large amount of meat and some other things.

Lunch

Lunch consisted of the following ingredients:

350g of beef
Garlic, according to how much you like garlic
Butter, ~50g for the garlic butter
Oliveoil ~10g for cooking the beef
Cucumber, one small cucumber or other vegetables
Mixed spices, I prefer spicy food, but do according to how you like it

beef with garlic butter

Started off by cutting the meat into smaller pieces. I do this due to that I feel it is easier this way to get the meat the way i want it. I do not want it too red or too well done. Medium is just perfect for me. By cutting to small pieces i can just cook it untill it has a nice color on the sides, and then i know it is done. I always cook the meat in both olive oil and butter. I feel it has the best taste when I do like this.

beef cut into pieces

Instead of a sauce I today made some garlic butter that I mixed together with 50g butter, half a garlic and then added on salt, pepper and some chili powder. Mix it all together untill it is evenly distributed and then it is ready to be server with the meat.

garlic butter with spices

Together with the meat and the garlic butter I also added on some cucumber to have something green on the plate and to also be used as a way to get all that garlic butter up from the plate.

Totally this dinner ended up on these nutrition values:

Protein 48 gram / 194 calories
Fat 75 gram / 663 calories
Carbs 4 gram / 16 calories

In total this meal had 22% protein, 76% and only 2% carbs which is quite a good combination according to me.

Dinner

Since my wife does not want to be doing the same kind of diet I am going we sometimes need to make food that is more of a compromise. As an example today we cooked a two-part dinner where I only eat one part and she eats both parts.

Dinner consisted of the following ingredients:

350g minced pork
1 can of smashed tomates (make sure no sugar added)
1 half Garlic
Cheese (the fat type)
Oliveoil
Butter

This dinner was a normal spagetti with meatsauce where for my part I just did not have any of the spagetti. Normally I also add onion into the sauce, but forgot to buy some today so I just skipped it. The sauce is cooked by first frying the garlic in the oliveoil and butter. 10-20 seconds is enough if you have high heat on. Then you just add the minced pork and fry it all together. Make sure all the minded pork is completely done and then add on the can of smashed tomates.

meat sauce with cheese

If needed add on some water and let it boil for around 20 minuites. During the cooking make sure you add the spices according to your taste. After the 20 minuites I just spread some cheese on top of it. Ready to eat directly as it is and if your partner want so enjoy it with some spagetti that works just fine.

Totally this dinner ended up on these nutrition values:
Protein 58 gram / 236 calories
Fat 88 gram / 781 calories
Carbs 9 gram / 37 calories

In total this meal had 22% protein, 74% and only 4% carbs which is quite similar to todays lunch. For my LCHF, Keto and Paleo diet I think this is a good combination during a day.

Hope you got some good ideas from these two meals. If any questions or comments please leave them in the comments below. I will try to answer as much as possible.

Paleo diet compared with LCHF

Here is a short explanation of what is the difference between Paleo and the LCHF diet. Let’s start with looking at the Paleo diet compared with LCHF.

Low-carb diet?

The biggest difference is that Paleo is not a low-carb diet but aims to eat carbohydrates in the form of fruits, vegetables, roots and berries instead of starchy carbohydrates. Those who eat according to strict LCHF are not allowed to eat fruit or root vegetables and not all vegetables.

Dairy Products

Within the Paleo diet you have to remove all dairy products because it is food that we are not really made for and that has been added on to what people ate a long time ago. LCHF includes dairy products and especially the fat dairy products.

Paleo Diet

Gluten and Protein

Both the Paleo diet and LCHF exclude gluten from the diet, which often results in stomach gets better and quieter on most people. Both are protein-rich diet attitudes, which is also the nutrient that saturates the best and which also results in that we often eat less when we become full sooner. Whatever you choose, you should look at yourself and which one that suits you the best! Just because your neighbor is doing brilliantly and lost weight with Paleo or the LCHF diet, does not mean that it is right for you.

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