Protein diet ≠ deficiencies. Not if you go about it sensibly
When you cut back on calories, it's easy to fall short on micronutrients without realising it. On a protein diet, the following vitamins and minerals deserve particular attention.
1. B vitamins
Calorie restriction and stress both deplete your B-vitamin reserves fairly quickly. Bioteïne products are typically fortified with B1, B2, B6 and B12. Wholegrain foods (Phase 4) and eggs are also good sources.
2. Magnesium
Levels drop during calorie restriction, and magnesium matters for muscle function and sleep. Good sources include green leafy vegetables, nuts and pulses.
3. Potassium
Important for blood pressure and muscle function. Good sources include potato (Phase 4), spinach, beans and banana (Phase 3+).
4. Vitamin D
A particular concern in the Netherlands and Belgium, especially over winter. Worth considering a supplement, at 10 to 25 micrograms a day.
5. Iron
Relevant for energy levels and oxygen transport. Good sources include meat (Phase 2+), pulses and green leafy vegetables.
Multivitamin: yes or no?
A decent multivitamin as a kind of "insurance policy" is a reasonable idea. Not as a substitute for eating well, but as a top-up alongside a structured diet.