Yes, kids can do keto. In fact, ketogenic diets were first tested on children that had epilepsy, and it was found to be safe and effective.
As long as the children are drinking plenty of water and meeting their macronutrient and micronutrient needs, they will be able to follow the ketogenic diet without any major issues. They may even be more focused and better behaved as a result of burning ketones for fuel.
To figure out what macros your child needs to eat, use our keto calculator.
Here are some recommendation for water intake:
Daily Water Intake Suggestions For Females:
- 4-8 years old – drink 1.7 liters of water per day
- 9-13 years old – drink 2.1 liters of water per day
- 14-18 years old – drink 2.3 liters of water per day
- 19+ – drink 2.7 liters of water per day
Daily Water Intake Suggestions For Males:
- 4-8 years old – drink 1.7 liters of water per day
- 9-13 years old – drink 2.4 liters of water per day
- 14-18 years old – drink 3.3 liters of water per day
- 19+ – drink 3.7 liters of water per day
If your child is active and/or first starting keto, make sure they drink a couple of extra glasses (2-3 cups) of water on those days.
Here are some essential minerals that they need to get enough of:
Sodium
- 5 to 7 grams of unrefined salt per day
Potassium
- 3,500 mg per day for people ages 16 and up
Magnesium
- For men: ~400 mg per day
- For women: ~310 mg per day
To help them meet their vitamin and mineral needs, try using some of these supplements.
If your child is a competitive athlete, consider putting him or her on a targeted ketogenic diet or a cyclical ketogenic diet so that can reap the benefits of burning carbs, fat, and ketones for fuel.