Many individuals adopt the ketogenic diet with hopes of weight loss and improved health, but a significant number also abandon it due to its ineffectiveness for them.
The ketogenic diet is a low-carbs, high-fats, and moderate-proteins diet that induces ketosis, where the body uses fat for energy instead of glucose. It typically comprises 70% fat, 20% protein, and 10% carbs.
Research indicates that keto diets may aid in weight loss and combat diabetes and Alzheimer’s disease. Although not universally suitable, particularly for long-term use, those considering trying the keto diet should be cautious to avoid common mistakes.
Mistakes to avoid when on Keto
- Not including enough fat in diet
Among the top mistakes people make on keto is first is not consuming sufficient fat, a key element for achieving ketosis. Instead of prioritizing fat intake, some focus on minimizing carbs and overloading on protein, hindering the body’s ability to generate energy from fat. To optimize the diet, individuals should aim for around 140 grams of fat daily, incorporating sources like olive oil, nut butter, oily fish, and tahini for better results.
- Inadequate fibre
Many Americans, about 95%, fall short of recommended fiber intake (25-35 grams/day). Keto dieters often neglect fiber due to the diet’s focus on meat, limiting fruits and grains. Despite this, incorporating fiber-rich foods like avocado, sunflower seeds, almonds, chia seeds, flax seeds, and dark leafy greens is crucial for a balanced keto routine. Prioritizing these options ensures meeting fiber needs while adhering to a low-carb diet.
- Electrolyte imbalance
To maintain electrolyte balance, crucial for hydration and bodily functions, including muscle and nerve function, individuals on the keto diet should ensure sufficient intake of magnesium, sodium, and potassium. Commonly associated with the “keto flu,” symptoms like fatigue, headache, and diarrhea may arise from electrolyte imbalance. While low-carb fruits and vegetables like avocado and Brussels sprouts are beneficial, additional sources like coconut water, salmon, and bone soup are recommended.
The ketogenic diet, while not suitable for everyone, can potentially offer therapeutic benefits and support weight loss and overall health depending on individual circumstances.