Let’s Talk About Keto Diet Fats, Minerals, and Fiber

Diving into the details of a ketogenic diet to see what it’s really made of

A ketogenic diet that leaves a calorie deficit will result in the body filling the gap by burning up body fat. 

Dietary fat will serve to provide energy as well as add considerable flavor to foods. Polyunsaturated fats are essential and consist of omega-6 and omega-3 fats. Omega-6 fatty acids are derived from nuts and seeds, and omega-3 fatty acids come from oily fish. 

As our body fat is composed of monounsaturated and saturated fats for the most part, a fat profile such as that in beef would be optimal. Beef has a similar ratio of unsaturated and saturated fats. Beef fat (tallow) is about 50% monounsaturated and 5% polyunsaturated, with the balance being a mix of saturated fats. 

Omega-3 fatty acids are essential, meaning the body does not make them, and come from fatty fish such as salmon, herring, or sardines. We can obtain adequate omega-3 fatty acids by consuming fatty fish a couple of times per week.

MCTs: Medium Chain Triglycerides

Medium chain triglycerides are not transported as triglycerides and are used as fuel rather than stored for future use. MCTs are used right away to make energy because they are simpler for mitochondria to use than saturated fats. 

MCTs are used to produce ketones, which are a source of fuel for the brain. The only good source of natural MCTs is coconut oil. This oil is mostly saturated fat. The most common fatty acids are medium chain triglycerides, which are twice as common as long chain fatty acids. 

Research published in the December 2017 issue of Evidence Based Complementary and Alternative Medicine has shown that virgin coconut oil raises HDL cholesterol, reducing cardiovascular risk. Coconut oil is a great addition to a ketogenic diet, supported by evidence of healthy outcomes. It also boasts a good flavor, which many people enjoy. 

Sodium 

A person’s mineral requirements will be slightly different on a ketogenic diet, particularly concerning sodium. This misunderstood mineral has been demonized as a cause of high blood pressure when, in actuality, the true cause was diet. 

Despite mainstream advice recommending lowering sodium to control blood pressure, some studies show that low sodium levels raise blood pressure and heart disease-related events. 

When a person is eating carbohydrates, high insulin levels cause the retention of sodium via reabsorption in the kidneys. This leads to a corresponding retention of water, which raises blood pressure. A ketogenic diet results in a normalization of insulin levels, a release of that retained sodium, and a release of the retained water. 

When sodium is excreted there is a compensatory excretion of water because sodium concentration is closely regulated inside the human body. This serves to maintain the same sodium concentration inside the body, but it also results in a loss of water. While this can make for some impressive and encouraging early weight loss, it can also lead to dehydration. 

Remember that the symptoms of dehydration are similar to those of low blood pressure; feeling lightheaded when rising from sitting, squatting, or kneeling; dry stools leading to constipation; and a tendency toward headaches. 

This is part of what many people call “keto flu,” and yet it’s easy to compensate for by adding more sodium and more water to the diet.

Revero recommends 5 grams of sodium daily. Initially, this is achieved by using the 2 supplied electrolyte packets and salting food adequately to provide the other 3 grams. This is for an average person with average activity; if working or exercising in the heat, there will be an additional need for sodium and water above this level. 

Taking diuretics or other causes of fluid loss, such as using a dry sauna regularly, also raises the daily need. Also, if prescription diuretics are reduced or discontinued sodium needs will change.  

Salting foods to taste is helpful, as our desire and taste for more salt are signs of our need for sodium. Salt is a compound of sodium and chloride; table salt contains about 2,300 mg, or 6.1 grams, of sodium per teaspoon, while sea salt contains approximately 2,000 mg, or 4.2 grams, per teaspoon. 

Remember that sea salt adds some additional minerals, and supplies a bit less sodium. Many find the flavor of sea salt more appealing than that of table salt. 

Other Micronutrients

Other minerals to discuss include calcium, magnesium, and potassium. Most people may get most of their calcium from dairy products, but those on a ketogenic diet will avoid dairy products that aren’t full-fat due to the level of carbohydrates in dairy. 

Cheese can still provide good calcium, and there is some calcium in vegetables, though its bioavailability is quite low. Sardines (with bones) are a good calcium source, as is bone broth. Nuts and seeds will also provide some calcium, though not in the quantities in which they will be consumed. 

Magnesium is a vital micronutrient, and deficiency is quite common. This mineral is depleted due to food processing, alcohol, or coffee use, yet it is needed for proper nerve function. On a Revero diet, magnesium will come from leafy green vegetables, nuts or seeds, unprocessed meat, and bone broth. The electrolyte packets in the starter kit each provide 75 mg of magnesium. 

Potassium is another essential micronutrient. We require about 4 grams per day of potassium, and a deficiency can cause muscle weakness and a loss of lean muscle mass. Potassium is vital to nerve and muscle function and is very available in many foods. Despite that, deficiency (known as hypokalemia) is surprisingly common either due to malabsorption or losses from vomiting, diarrhea, or medications. 

The electrolyte packets in the starter kit each provide 320 mg of potassium. 

Vitamin D is, unsurprisingly, a common deficiency in this age of indoor living and SPF 50 sunscreen recommendations. Reduced sun exposure prevents us from making our own vitamin D. Vitamin D is added to milk to prevent deficiency, but milk will be limited on a ketogenic diet. 

This vitamin is present and available in cheese, eggs, and salmon, so these should be included in a balanced ketogenic diet.

Fiber

Fiber is another nutrient that is constantly recommended, particularly with regard to gut health. Constipation or irritable bowel syndrome symptoms lead to recommendations for more fiber although studies, such as one published in the September 2012 issue of World Journal of Gastroenterology, show that these conditions are relieved by reducing or eliminating fiber from the diet. 

In any case, a ketogenic diet is usually not devoid of fiber, nor should it have excess fiber. Revero recommends up to four servings per day of non-starchy vegetables, with one serving being a half cup of cooked vegetables.

Dietary fiber is thought to be metabolized by gut bacteria, producing short-chain fatty acids, or SCFA. These are believed to be important because they nourish the columnar cells that line the intestinal tract.

Dietary fiber also slows the absorption of carbohydrates, which is important when eating simple sugars but irrelevant when eating 30 grams of carbs per day or less.

Ketone supplements

Manufacturers have marketed exogenous ketones as a convenient way to reap the benefits of ketosis without requiring a ketogenic diet. However, that is not how it works. Using exogenous ketones while on a ketogenic diet may inhibit the body’s production of ketones, which is potentially counterproductive. 

Exogenous ketones prevent the health benefit of burning body fat for fuel, which is one of the goals of nutritional ketosis. While it may raise ketone levels higher than a keto diet alone, that effect isn’t necessary when already in ketosis. Exogenous ketones can also cause gastrointestinal upsets, which makes the experience potentially very unpleasant. 

Revero does not recommend the use of exogenous ketones.