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 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.
What happens if I eat more protein than fat on keto? ›
Protein consumption will typically cause both insulin and glucagon to increase. As a result, insulin levels may elevate to the point that you are “kicked” out of ketosis. The likelihood of this happening, however, depends on specific aspects of your health and how much protein you consume.
Can you eat salad on keto? ›
You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.
Can you eat tomatoes on keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
What foods are 100% carb free? ›
Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.
How many eggs a day on a keto diet? ›
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
Can I eat popcorn on keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Can you drink protein shakes on keto diet? ›
Can You Drink Whey Protein on Keto? Absolutely! When you choose a beverage that's not only high in whey protein isolate but also low in sugar and carbs — like trimino - protein infused water — drinking whey protein can help keep you on track for your fitness and nutritional goals.
How many grams of meat per day on a keto diet? ›
If eating a high amount of protein is one of your keto goals, then eat meat everydeay on keto is not hard at all. In fact, you can aim to be eating around 1 gram of protein per kilogram of body weight. For example, if you weigh 80 kilograms, you should be consuming 80 grams of protein each day.
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 are some negatives of keto? ›
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 is the hardest thing about keto? ›
Since the keto diet restricts carbs, it can be difficult to meet your daily fiber needs. Some of the richest sources of fiber, such as high carb fruits, starchy vegetables, whole grains, and beans, are eliminated on the diet because they provide too many carbs.
What happens if you eat too many carbs during keto? ›
The bottom line. You should avoid cheat meals and days on the keto diet. Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.
