Top 3 Ketogenic Diet Mistakes

The ketogenic diet, keto, is a low-carb, high-fat diet focused on lowering your body’s insulin levels and relies on ketones, chemicals produced in your liver that break down fat, to fuel the body. The diet quickly gained popularity, but its rapid rise has left room for dieters to make keto mistakes. Dr Stephen Riggsa family medicine provider MercyOne Kimball Family Medicine and Pediatric Careshares three tips to help you plan a successful ketogenic diet.

What is the ketogenic diet?

A ketogenic diet focuses on eliminating foods high in carbohydrates and sugars. A successful ketogenic diet includes meats, green leafy vegetables, nuts and seeds, and foods high in saturated and unsaturated fats.

Ketogenic Mistakes to Avoid

Inadequate mineral replenishment – Insulin causes your kidneys to retain salt and water. When a person follows the ketogenic 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,” in which you may feel fatigued and experience headaches and an upset stomach.

“The antidote is to drink lots of water and get more salt,” says Dr. Riggs. “It may seem counterintuitive, but on the ketogenic diet, you really do need more salt!”

Therefore, salt your food generously. If you experience keto flu, eat a cup of broth or bullion once or twice a day. Watch this prescription for a healthy broth option.

Not watching your carbohydrate intake Sugar and refined carbohydrates are found in many foods. You should try eliminating them from your ketogenic diet.

“Try to keep your net carb content below 20 grams per day or total carbs below 30 grams,” says Dr. Riggs.

Keep track of your sugar and carbohydrate intake by reading Nutrition Facts labels. The nutrition label on food packaging will tell you how many grams of carbohydrates and sugar are in a serving. If the food doesn’t have a nutrition label, look up the food’s content online. Also, consider planning your nutritional diet and meal preparation.

Ketogenic bars and “fat bombs” – With a surge in popularity, ketogenic products are trying to meet the high demand. But not all keto products are 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 It is an artificial carbohydrate that is used to sweeten foods. They have a lower calorie count than traditional sugar. They can be a source of empty calories on your ketogenic diet. Look out for ingredients titled erythritol, maltitol, isomalt, mannitol, and sorbitol.

“They’re just as nutrient void as any other processed food,” says Dr. Riggs. “They keep your sweet tooth alive, which is something you want to kill!”

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