Doing anything while un/undereducated has risks. You ran into issues while trying what you interpreted as "keto", which has a mountain of misinformation surrounding it and due to its effectiveness has a ton of lazy, low information people adopting it and running into issues. If you take the time to actually adequately educate yourself the issues disappear. That is the purpose of this thread. A community sharing information to improve outcomes for everyone willing to invest the time and effort.
Please, if you are going to present issues at least try to bring some solutions to the table as well. Especially when it is such an old well known concern and has such simple well known solutions:
I did a boat load of research into it.. deep enough that I even gained an understanding of why standard cholesterol testing is inaccurate for someone on a keto diet.
The solution to the nutrient deficiency issue should be something that goes without saying..
Keto diet with common foods is nutrient deficient, so you must make up for that by finding foods that contain the lost nutrients.
The most common response is to eat avocados, but by the end of the first two weeks, you'd be so sick of avocado's you'd never want to eat another one..
There is no strict keto diet that is NOT nutrient deficient.. You have to eat the fruits and veggies, and you have to eat enough of them that you exceed your carb allowances.
I was on a strict Keto diet for three months and dropped 30 lbs and was never hungry.. But then I ran into the nutrient problem and I'm not aware of any fruits or vegetables which contain a nutrient to carb ratio that his high enough in nutrients to avoid going over on the carbs. Well, that is, unless I want to overdose on Avocados.
After 10 months of dealing with the issue, I've come to the following conclusions:
1) A low carb diet that is extremely high in fats is good for you.. The reason its good for you is that it keeps you from being hungry all the time.... but you still need to have enough carbs to get the required nutrients or problems can creep up.
2) It is (mostly) the grains and sugars that we need to avoid.
3) Keto followers have taken on the same fundamental mentality as religious people.. they all have their interpretation and theirs is the one true interpretation.
4) It doesn't matter what foods you eat, if the test strips show ketones, then you're in ketosis, end of story.