8 Common Keto Mistakes That Beginners Make, and How to Avoid Them
8 Common Keto
Mistakes That Beginners Make, and How to Avoid Them
The hottest diet of 2018 is only gaining steam in 2019. Go keto
the right way by avoiding these missteps.
But one thing’s for sure: The
keto diet is super-restrictive, so it can be tough to get it
“right.”
For instance, on this diet you’ll
have to nix starchy veggies, limit fruits, and avoid grains, sauces, juice, and
sweets. And, per the standard keto
food list, you’ll need to load up on fats (lots of it). Doing so
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.
Nonetheless, because carbs are
in just about everything and fats come in various forms (not all healthy), it
can be easy to make mistakes here, especially if you’re a beginner to the keto
lifestyle.
Avoid the following common
pitfalls of keto to help ensure you’re following this approach 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 with a private
practice in New Smyrna Beach, Florida.
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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