These are the common mistakes people make on a ketogenic diet

Many individuals adopt the keto diet or ketogenic diet without fully understanding it, but the ketogenic diet can be an effective way to lose weight and improve certain health indicators, but there are some common mistakes that can hinder progress and potentially cause harm. While the ketogenic diet can provide many health benefits when done correctly, it is essential to avoid some common mistakes to optimize results and protect your health.

In an interview with HT Lifestyle, dietitian and certified diabetes educator Dr Archana Batra highlights some important things that one should avoid –

1. Ignoring micronutrients: While the focus of a ketogenic diet is often on macronutrients like fat and carbohydrates, it’s important not to overlook micronutrients like vitamins and minerals. Neglecting these important nutrients can lead to deficiencies and compromise overall health. Be sure to include low-carb, nutrient-rich foods like leafy greens, nuts, and seeds in your diet.
2. High intake of saturated fat: While the ketogenic diet is high in fat, not all fats are the same. A high intake of saturated fats, found in sources like red meat and full-fat dairy, may increase the risk of heart disease and other health problems. Aim for a balance of healthy fats, including monounsaturated and polyunsaturated fats from sources like avocados, olive oil, and fatty fish.
3. Not drinking enough water: The ketogenic diet has a diuretic effect, which means it can increase urination and fluid loss. It is very important to stay hydrated by drinking plenty of water throughout the day. Dehydration can cause fatigue, headaches, and other symptoms that can impede your progress on the diet.
4. Ignoring protein intake: Protein is an essential component of any diet, including the ketogenic diet. Adequate protein intake is important for muscle maintenance, immune function, and overall health. Be sure to include sources of high-quality protein such as poultry, fish, eggs, and tofu in your meals.
5. Not monitoring ketone levels: Ketosis, the metabolic state in which the body burns fat for fuel, is the hallmark of the ketogenic diet. However, achieving and maintaining ketosis requires careful monitoring of carbohydrate intake and ketone levels. Using tools such as ketone urine strips or a blood ketone meter can help ensure you stay on track.

Adding his expertise, Rahul Kamra, Founder of KetoReats, added a few more to the list of common mistakes people make while following the keto diet –

1. Adequate fat intake: Essential for satiety, consuming enough healthy fats is important, especially since many people are hesitant about high fat intake. Fat is a primary energy source on the keto diet and helps prevent hunger between meals.
2. SAW (sleep, activity, water) balance: Sleep, exercise, and hydration are crucial for overall health and longevity. This trio supports metabolic health, aids in weight management, and enhances the effectiveness of the keto diet.
3. Avoid processed keto foods: While convenient, these often contain additives and extra calories that can hinder diet progress. Choosing whole, unprocessed foods ensures adherence to the diet’s nutritional goals.
4. Not planning meals: A well-planned diet is essential to successfully following the ketogenic diet. When hunger strikes without a plan, you may find yourself drawn to easy but high-carb foods. To make the diet easier to follow, take the time to prepare your meals and snacks in advance.

Additional Considerations –

• Keep an eye on hidden carbs: Keep a careful eye on carbohydrate intake, as this can inadvertently interfere with ketosis.
• Monitor blood markers: Regularly tracking blood markers can help assess the effect of the diet and make necessary adjustments.

This advice is intended to help individuals adopt a ketogenic diet effectively, avoiding common pitfalls for better long-term results. Consulting a registered dietitian or healthcare professional can provide you with personalized guidance and support on your ketogenic journey.