Low-carb multivitamin!

During one of the discussions which I took part in, concerning advantages and disadvantages of low-carb diets, my interlocutors stated that such nutrition strategies are poor in fibre, potassium and vitamin C. Because of the fact that quite a lot of people share this point of view, I decided to present a menu based on the low-carb assumptions which supplies the mentioned ingredients in doses significantly higher than suggested norms and recommendations.

You should definitely read:

Economic low-carb diet

Low-carb diets – facts and myths

There are many controversies concerning using low-carb diets. They are often criticized by dietitians because they are rich in fat and – because they limit the intake of cereal products, as well as other carbohydrates (which are the base of nutrition pyramid of healthy eating), are supposed to be of low nutrition value. You may often hear a statement that low-carb diets are deficient in many important components, especially potassium, vitamin C or magnesium. It's worth knowing, that these statements don't have to be true. Of course, if you are not experienced enough, you can balance low-carb diet wrongly, but the same situation may happen in case of a diet with majority of carbs. To make it visible, that carbohydrate restrictions don't have to cause the deficiency of indispensable nutrients, I will present an exemplary menu, in which the amount of carbs was limited to 100 g per 24 hours. The menu is based on popular food products with the use of seasonal food, and the dishes are not so complicated to prepare:

Breakfast: an omelette with a banana-blackcurrant “sauce”


  • 4 large eggs (240g),

  • 5g of clarified butter,

  • small banana (70g),

  • 150g of blackcurrants.

Snack: coconut-blueberry cottage cheese


  • 150g of cottage cheese,

  • 100g of blueberries,

  • 10g of desiccated coconuts.

Dinner: chicken salad with pepper and avocado


  • 150g of avocado,

  • 150g of chicken breast,

  • 150g of red pepper,

  • 20 ml of lemon juice,

  • green part of parsley,

  • Cos lettuce.

Dessert: raspberry-almond cocktail


  • 100g of natural yoghurt,

  • 150g of raspberries,

  • 30g of almond flakes.

Supper: salmon roasted with pepper, spinach and potatoes


  • 250g of salmon,

  • 2-3 new potatoes (100g),

  • 150g of spinach,

  • 150g of red pepper,

  • 100g of natural yoghurt.

Nutrition value of the diet

The menu presented above is an example of one day of reduction diet for an overweight 30-year-old man (height -175cm, weight-80kg, bf-25%), doing recreation workouts with load three times a week. The limit of carb intake was set on the level of 100g per 24 hours (it's quite common limit, however, it's not the only valid one). The nutrition value of the presented menu is following:

Basic information:

  • calories: 2150kcal,

  • energy from fat: 50%,

  • energy from proteins: 30%,

  • energy from carbs: 20%,

  • total proteins: 165g, including plant protein 28g, EAA 66g, BCAA 31.5g,

  • total fat: 123g, including SFA 31g, MUFA 59g, PUFA 23g, n-6 / n-3 ratio: 2.8,

  • total carbohydrates: 150g, including fibre 50g.


  • sodium 1350mg,

  • potassium 6500mg,

  • calcium 1050mg,

  • phosphorus 2500mg,

  • magnesium 600mg,

  • iron 23mg,

  • manganese 5mg,

  • zinc 14mg,

  • copper 2.25mg.


  • vitamin A (the equivalent of retinyl) 4000µg, including 800mcg of retinyl,

  • folic acid 1000µg

  • vitamin D: 36µg

  • vitamin E: 34mg

  • vitamin C: 900mg

  • vitamin B1: 1.8mg

  • vitamin B2: 4.3 mg

  • vitamin B6: 7.0mg

  • vitamin B12: 19µg

  • niacin: 51.8779907226563mg.

A you can see, despite low calorific content, this menu is rich in all the vitamins, minerals and fibre. Relating to the most critical components, such as vitamin C, potassium, or magnesium, the recommended daily intake is covered correspondingly in 1000% (but you should remember that the losses of vitamin C during storage and processing food may be significant and rich 50%), 140% and 150%. Additionally, the daily dose of fibre is also higher than recommended. The attention should be also brought to high doses of vitamin D (150% of RDI), vitamin E (340% of RDI), as well as folic acid (250% of RDI) and vitamin B6 (480% of RDI). The ratio between omega-6 to omega-3 is also appropriate. The dose of BCAA is also impressive – it is 31g just from the diet. This aspect matters referring to the development of sports shape.


As you can see, low-carb diet doesn't have to be deficient in indispensable nutrients. What's more, with the proper choice of food products, you may notice that low-carb diets are a real vitamin-mineral sensation! Independently to the nutrition strategy you use, it is extremely important to keep good quality of food in the menu. That's the only reason why you have the chance to balance your menu in a proper way and nourish your body.