Yes! Kids can be on keto. The ketogenic diet is a nutrient-dense diet that not only provides the nutrients needed for growth, but also can help with chronic health conditions that too many of our modern children suffer from. I’ve had my kids on low carb diets off and on since my daughter (now 11) was 3. They’ve thrived. See above? They’ve not only lived, but grown and been able to enjoy things such as Mammoth Hotsprings at Yellowstone National Park (pictured). Does keto slow or stunt children’s growth? In literature about the ketogenic diet, when a ketogenic diet is referred to they nearly always are talking about the classic 4:1 diet, which restricts protein, calories, and liquids. We talk more about the 4:1 diet here. On the 4:1 ketogenic diet there is evidence that children’s growth is slowed and there is a higher rate of kidney stones for children who are adhering to it (source), which makes sense with the reduction in protein and calories and liquids below a child’s typical requirements.
Adequate liquids are now encouraged to prevent dehydration, kidney stones, and constipation, though some of the data showing an increased risk of kidney stones may not reflect children who were on this current recommendation. The diet that I’m calling ‘keto’ here, and is designed to put the person in ketosis (where we’re getting the ‘keto’ from), is called the ‘Modified Atkins Diet’ in most medical literature. In the Modified Atkins Diet (MAD) the benefits of the body being in a state of ketosis are seen, and it is thought that the unrestricted protein and calories will prevent the children’s growth from being stunted. If you need help getting into ketosis, you’ll want to join my Keto Family Class! The Keto Family Class has meal plans with all nutrients calculated, and all the food we make is family-friendly. This is helpful if you are putting children on keto, or Supraketo Official if you’re doing keto yourself and just want to make one meal that everyone can enjoy.
New data recommends (again, talking about the MAD) a minimum of 1.5 g/protein per 100 calories to prevent growth retardation, as this has shown to be correlated with on-track growth in children on the MAD diet long term. These are the daily calorie recommendations for average weight/heigh children of these ages. When a range is given, it depends on the activity level. Female children have lower calorie needs than male children once they reach 5 years, averaging 100-300 calories/day less for the same amount of activity, other than ages 19-20, which I have noted the significant differences in. If in doubt, when nutrient-dense food is given, I go by the child’s hunger more than their ‘suggested calories’ to account for growth spurts and time when they are busier or distracted and don’t eat as much. If you have questions about your child’s specific nutrient intake, please seek help from a qualified medical professional. When you switch to eating low carb, your need for electrolytes goes up because you no longer hold onto them as well.
You need salts (sodium, magnesium, potassium) and you need them multiple times a day. Electrolytes are important for vital body processes such as: Heart beating, brain function, muscles firing, and temperature regulating. Your need for electrolytes and water increases on the ketogenic diet, especially the first week as you transition into ketosis, and with all exercise. For children, fill up an adult-sized water cup with each meal and request they finish it before they leave the table. Usually they will be thirsty and this is not an issue. If you are concerned that they are not drinking enough, stevia flavor enhancers can encourage this, carb-free. Ice chips are popular in my house as well, and an additional way to get liquids into children. Don’t force or encourage excessive water consumption, but rather give children the down-time to drink to thirst rather than rushing back to play, ignoring their thirst. Typical ‘electrolyte drinks’ contain very small amounts of electrolytes and will not be enough for you to maintain good function.