The ketogenic diet, keto, is a low-carb, high-fat diet focused on lowering your body’s insulin levels and relying on ketones, chemicals made in your liver that break down fat, to fuel the body. The diet quickly gained popularity, but its quick rise has made room for dieters to make keto mistakes. Stephen Riggs, MD, a family medicine provider atMercyOne Kimball Family Medicine and Pediatrics Care, shares three tips that will help you plan for a successful keto diet.
What is the keto diet?
A keto diet focuses on eliminating foods that are high in carbohydrates and sugars. A successful keto diet includes meats, leafy greens, nuts and seeds and foods high in both unsaturated and saturated fat.
Keto mistakes to avoid
Inadequate mineral replacement - Insulin causes your kidneys to retain salt and water. When a person follows the keto diet, the insulin level should drop which causes the kidney to naturally release water and minerals, especially sodium, potassium and magnesium. This can lead to the “keto flu” where you may feel fatigued and experience headaches and upset stomach.
“The antidote is to drink plenty of water and get more salt,” Dr. Riggs says. “It may seem counterintuitive, but on the keto diet, you actually need more salt!”
Therefore, salt your food liberally. If experiencing keto flu, eat a cup of broth or bullion once or twice a day. Look at this recipe for a healthy broth option.
Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet.
“Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says.
Keep close track of your sugar and carb intake by reading nutrition labels. The nutrition label on food packaging will tell you how many grams of carbohydrates and sugar is in a serving size. If the food doesn’t have a nutrition label, look up the content of the food on the internet. Also, consider planning out your nutritional diet and meal prepping.
Keto Bars and “Fat Bombs” - With a rise in popularity, keto products are trying to meet the high demand. But not every keto product is healthy for you or good for your diet. It can be tempting to replace your cakes and cookies with sweet keto bars. However, the bars are loaded with sugar alcohol.
Sugar alcohol is an artificial carbohydrate used to sweeten foods. They have a lower calorie count than traditional sugar. They can be a source of empty calories in your keto diet. Keep a look out for ingredients titled erythritol, maltitol, isomalt, mannitol and sorbitol.
“They are just as nutrient empty as any other processed food,” Dr. Riggs says. “They keep your sweet tooth alive which is something you want to kill!”
FAQs
Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.
What happens if you eat too much protein not enough fat on keto? ›
But if you don't get enough fat and aren't in ketosis because you eat too much protein, you could leave the body in a state of energy limbo. “If protein and carbohydrate intake is not managed, the person on a ketogenic diet may not go into ketosis and may just feel completely deprived and hungry,” Shapiro said.
What are some negative facts about keto diet? ›
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
What foods can I eat unlimited on keto? ›
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Can you eat unlimited cheese on keto? ›
Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.
Does cheese slow down ketosis? ›
Cheese has zero carbohydrates and is high in fat, making it an excellent fit for the ketogenic diet. It's also rich in protein and calcium.
Is keto hard on the kidneys? ›
The ketogenic diet is becoming more popular as a weight loss regimen; however, the evidence has failed to show clinically significant benefits over comparator diets. Even worse, it may cause hyperlipidemia, vitamin and mineral deficiencies, fatigue, and kidney damage, among other complications (Figure 1) [6].
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
What is the hardest thing about keto? ›
On the keto diet, it can be tough to get a good balance of sodium, magnesium and potassium since the latter two come mainly from carb-rich foods such as beans, fruit and potatoes. Keto flu has symptoms like brain fog, drowsiness, headaches and even nausea.
Can you eat unlimited salad on keto? ›
Can you eat too much salad on keto? Vegetables do contain carbohydrates, so it is possible to eat too much salad and exceed your carb limit for the day. However, if you're careful about the greens and other veggies you include and don't overdo it, delicious salads can be a staple in your keto diet.
You should ideally not eat more than 6 to 7 eggs a day to be on the safe side, if we consider the following ratio, associated with the keto diet, i.e. the consumption of about 60% fat, 30% protein and 10% carbs. However, the number of eggs that one can consume on a daily basis will be different for each person.
What is the hardest week of keto? ›
1.The First 10 Days May Be The Toughest
Many people starting off keto will go through this and it's often referred to as the “Keto Flu”. It's caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic.
What happens if you don't drink enough water on keto? ›
On keto specifically, some research also suggests that ketogenic diets increase the risk of developing kidney stones in people who aren't getting enough water. Not getting enough electrolytes can cause problems including muscle cramps/spasms, headaches, and constipation (this is especially true for lack of magnesium).
