Common mistakes on Keto Diet
A lot of you are doing keto diet this month! Must be all those new year’s resolutions or maybe the extra lockdowns? Whatever the reason, here are a few common mistakes I see and wanted to share them so that you can be on the path to ketosis in no time.
Going too low, too soon
Drastically reducing carbohydrates can have a huge impact on your metabolism. You are effectively switching your body’s fuel source over to a different form of fuel and it takes time for your body to get used to that. If you are moving from a high carbohydrate diet, a staged approach works best to ensure an effective and successful ketogenic diet long term. A sudden transition can lead to withdrawal symptoms or the “keto flu”. This occurs as the body burns fat for ketones as an energy source and depending on how much stored fat you have, and what waste products may be stored within it, you may suffer symptoms such as brain fog, fatigue, and muscle cramps. Slowly taper down carbohydrates over the space of 2-4 weeks to reduce symptoms and allow your body time to adjust.
Dehydration
This should not just apply to those on a keto diet. You should aim to drink on average 2.5 litres of water per day. This should go up to 3 litres in the initial phases of ketosis as the decrease in carbohydrates affects water storage and electrolyte balance. Carbohydrates are stored with water in muscles, however, in ketosis, this water is lost as carbohydrates are used up to burn fuel. This is also why you lose muscle mass initially on a ketogenic diet. Ensure you replenish by starting each day with a big glass of water and sipping water throughout the day. Electrolytes are a great addition to the keto diet, as you need all of them to support water balance and cellular health in the body.
Drinking milk
Milk drinking is a common dietary habit used to increase fat content on a ketogenic diet. It can work, but it can also tip you out of ketosis depending on how many carbs you have eaten already that day. Milk can be highly inflammatory in the body. especially if you have lactose intolerance or issues processing A1-beta-casein, which can cause digestive upset. Swap it out for something higher in fat and less inflammatory, such as a collagen shake (rich in protein AND fat) or bulletproof coffee. If you have milk cravings, it’s usually a sign of sugar cravings due to the high lactose in milk.
Analysing total sugars instead of carbohydrates
Carbohydrates have become more complex to read on food labels. It’s either a clever trick to try and appear to be lower in sugar or honest reporting from food manufacturers. Whatever the reason, it can cause confusion as people believe the only sugar in a product is listed as sugar. Natural sugars from foods, such as fruit and dairy, also break down in the body as “sugars” and will kick you out of ketosis. Therefore, if you are counting carbohydrates you will need to look at TOTAL Carbohydrates per serving.
Counting macros instead of focusing on quality foods
If you are new to analysing food packages AND the keto diet, counting macronutrients can be helpful initially. Pro’s include education on macronutrients and food groups, along with setting a target to aim for each day. However, this can quickly become restrictive. Counting macros should be a guideline rather than the rule. What may work for someone may not work for you. Everyone is individual and people hit ketosis at different macro levels. Use your intuition by tuning into your body and understanding how you feel after you eat different foods. If you are feeling fatigued, you are likely teetering on the edge of ketosis so increase foods high in fats or practise fasting instead.
Snacking on meat
A common snack I see when reviewing food diaries is meat. Ham, jerky or biltong, roast turkey, beef, tins of tuna. What a decadent world we live in if this option is available to us.
I am a big follower of the “condi meat” ideology and believe that meat should be eaten as a condiment, in small portions, taking up no more than 1/3rd of your plate. It certainly should not be the focus of every meal. This is no different on a ketogenic diet. Instead, snack on plant foods that are high in fat, such as omega 3 and omega 9, which reduce inflammation in the body.
Some keto snacks I recommend include:
Chia seed pudding
Olives and cucumber
Sugar-free dark chocolate (min 70%)
Coconut yoghurt with macadamia nut butter
Carrot sticks with almond butter
Starfruit with goat’s cheese
Macadamia nuts and blueberries
Doing it yourself for medical reasons
If you are doing a keto diet therapeutically, talk to your GP or a qualified healthcare practitioner before starting. Medications need to be reviewed and you may benefit from a staged approach, depending on your condition. If you are interested in working with me to support you through a keto diet, book a free discovery call to find out more.