Ideally, a keto follower would have to remove starchy vegetables,
limit fruits and avoid grains. The idea is that nixing these foods will kick
you into ketosis, which is the metabolic state that triggers your body to burn
fat instead of carbs, potentially accelerating your weight loss[1].
With carbs in just about everything, it can be easy to make mistakes on this
super diet, but, not to worry, the most common mistakes or accidents are being
revealed below so you can avoid them and stay on track!
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Everyday Health1 wants to
help you reach your keto goals, which is why they have listed the common
pitfalls of this challenging diet below. Read on so you can approach your new
diet and goals as safely as possible!
1. Cutting Your
Carbs and Increasing Your Fat Too Much Too Quickly
One day you’re eating cereal, sandwiches, and pasta, and the
next you decide to hop on keto and eat only 20 grams (g) of carbohydrates a
day, which is often the recommended amount to start with. (A medium apple has
25 g of carbs, for reference.) That may be a drastic change for your body.
Consider easing in. “Prior to starting a keto diet, individuals may benefit
from tapering down their carbohydrate intake, instead of reducing carbs cold
turkey,” says Lara Clevenger, a ketogenic dietitian-nutritionist.
2. Not Drinking
Enough Water on Keto
For all the focus on what you’re eating, don’t forget about
what you’re sipping. Dehydration is an increased possibility on keto. “The
drastic decrease in carbohydrate intake on the ketogenic diet can cause shifts
in your fluid and electrolyte balance. Carbs are stored along with water in the
body, so as these stores are depleted, that water is lost along with them,”
says Alyssa Tucci, RDN, nutrition manager at Virtual Health Partners in New
York City. She also says that the body flushes out the buildup of ketones in
urine, which also depletes water and sodium from the body. All that to say:
Drink up. Tucci recommends waking up to a large glass of water and sipping
regularly throughout the day to reach a goal of consuming half of your body
weight in ounces of water daily.
3. Not Preparing
Yourself for the Keto Flu
As your body transitions from a carbohydrate burner to a fat
burner, you may experience what’s known as the “keto flu,” or flu-like symptoms
(including muscle cramps, nausea, aches, and fatigue) during the first two
weeks of the keto diet. (It doesn’t happen to everyone, FYI.) If you’re not
prepared for this feeling, you may think something is drastically wrong and
give up the diet completely. More than that, you can help yourself through the
transition period of low energy by planning out your meals or meal prepping,
says Clevenger. She also recommends eating foods rich in potassium, magnesium,
and sodium, as well as hydrating to help ease keto flu symptoms.
4. Forgetting to
Eat Foods Rich in Omega-3 Fatty Acids
While fat reigns supreme on the diet, don’t just turn to
bacon, cheese, and cream. When choosing your fats, aim to include more
anti-inflammatory omega-3s, particularly EPA and DHA, the type that are found
in salmon, sardines, oysters, herring, and mussels, says Clevenger. (If seafood
isn’t your thing, you can also take cod liver oil or krill oil.) Other healthy
fats are a good choice, too; if you haven’t stocked up on avocado, olive oil,
and seeds such as chia seeds and flaxseed, definitely do. They’re not only keto
friendly — they also offer healthy polyunsaturated and monounsaturated fat that
your body needs to perform at its best.
5. Not Salting
Your Food Enough
With people consuming more sodium than ever in a diet rich
in processed food, you’re probably not used to hearing the call to eat more
salt. But on keto, it’s necessary. Not only does the clearance of ketones cause
the body to lose sodium, but you may be getting much less table salt (which is
comprised of 40 percent sodium and 60 percent chloride) now that you’ve kicked
out the top source of salt in the standard American diet: packaged, processed
foods, including bread, chips, crackers, and cookies. “Chances are if you’re
following a ketogenic diet you will need to prepare most, if not all, of your own
meals and snacks from scratch, so simply season with salt,” says Tucci.
6. Going It Alone
and Not Clearing the Diet With Your Doc
Many followers of the keto diet try it because they’re
hoping to use it therapeutically for a medical condition. If that’s you, talk
to your doctor first and make sure they’re on board with your plan — especially
if you’re also taking medication, says Clevenger. “Some medications may need to
be adjusted by your healthcare practitioner as your signs and symptoms
improve,” she says. Just one example is insulin, as a lower dose may be needed
now that you’re severely limiting carbohydrates.
7. Not Paying
Attention to Your Veggie Intake
Vegetables have carbohydrates. And that means that you have
to watch how much you eat — even lettuce. If you're not careful or are eating
them as a free-for-all, you could overconsume carbs, and thus get kicked out of
ketosis. On the other hand, you may be skipping veggies altogether if counting
every baby carrot is getting too complicated. But it’s important to get in
vegetables (these contain fiber that prevent constipation, a potential side
effect of keto) while minding portions and properly counting carbs. Go for
nonstarchy options in a rainbow of colors for a variety of nutrients, says
Tucci, like leafy greens, cucumber, tomato, broccoli, cauliflower, bell
peppers, and asparagus.
8. Getting Caught
Up in Carb-Counting and Forgetting That Food Quality Matters
When it seems as if the sole goal of keto is to drastically
cut carbs, the rest can feel like an afterthought. “Reducing your carbohydrate
intake is great, but focusing on higher-quality products when budget allows
will help improve your health, too,” says Clevenger. That means choosing omega
3–rich foods, like wild salmon, grass-fed, local, or organic meats, and
snacking on whole foods rather than processed keto-approved treats. It also
means trying to follow a balanced diet as best you can by incorporating as many
nutrient-rich fruits and veggies as you can. Many registered dietitians aren’t
a fan of keto because it may lead to nutrient deficiencies. You can help avoid
these by working with an RD yourself as you follow keto. Find one at
EatRight.org.
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Works Cited:
1.
Migala, Jessica. “8 Common Keto Mistakes That
Beginners Make, and How to Avoid Them.” Everyday
Health. 7 January 2019. <https://www.everydayhealth.com/ketogenic-diet/diet/common-keto-mistakes-you-may-make-avoid-them/>.
