Top 3 Keto Diet Mistakes
The ketogenic diet, keto, is a low-carb, high-fat diet that focuses on lowering your body’s insulin levels and relies on ketones, chemicals made in your liver that break down fat, to fuel the body. The diet quickly gained popularity, but its rapid rise has allowed dieters to make keto mistakes. Stephen Riggs, MDfamily medicine provider MercyOne Kimball Family Medicine and Pediatric Careshares three tips that will help you plan a successful keto diet.
What is the keto diet?
A keto diet focuses on eliminating foods high in carbohydrates and sugars. A successful keto diet includes meats, leafy greens, nuts and seeds, and foods high in unsaturated and saturated fats.
Keto Mistakes to Avoid
Inadequate mineral substitution – Insulin causes your kidneys to retain salt and water. When a person follows the keto diet, insulin levels 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 tired and have headaches and upset stomachs.
“The antidote is to drink lots of water and get more salt,” says Dr. Riggs. “It may sound counterintuitive, but on the keto diet, you actually need more salt!”
Therefore, generously salt your food. For the 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 carbohydrates are present in many foods. You should aim to eliminate them from your keto diet.
“Try to keep your net carbs below 20 grams/day or total carbs below 30 grams,” says Dr. Riggs.
Keep track of your sugar and carb intake by reading nutrition labels. The nutrition label on food packaging will tell you the number of grams of carbohydrates and sugar in a serving. If the food does not have a nutrition label, research the food’s content on the Internet. Also, consider plan your diet and prepare your meals.
Keto Bars and “Fat Bombs” – With growing popularity, keto products are trying to meet the high demand. But not all keto products are healthy for you or good for your diet. It may 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 contain fewer calories than traditional sugar. They can be a source of empty calories in your keto diet. Keep an eye out for ingredients labeled erythritol, maltitol, isomalt, mannitol, and sorbitol.
“They’re just as void of nutrients as any other processed food,” says Dr. Riggs. “They keep your sweet tooth alive, what you want to kill!”