3. Not Preparing Yourself for the Keto Flu
As your body transitions from carbohydrate burner to fat burner, you may experience what’s known as the “keto flu,” or flu-like symptoms that begin shortly after you start the diet and that eventually go away. The exact reason why people may experience the keto flu isn’t known, according to Harvard Health.
It doesn’t happen to everyone, FYI. But in astudypublished in the March 2020Frontiers in Nutrition that analyzed online forums where people reported their keto flu symptoms, people described 54 different symptoms of the keto flu, most commonly headache, fatigue, nausea, dizziness, brain fog, GI distress, decreased energy, faintness, and changes in heartbeat, which started within several days of beginning keto, peaked after one week, and diminished after four weeks.
If you’re not prepared for this feeling, you may think something is drastically wrong and give up on the diet completely. Furthermore, you can help yourself through the transition period of low energy by planning your meals and meal prepping, says Clevenger. She recommends eating foods rich in potassium, magnesium, and sodium, as well as hydrating to ease keto flu symptoms. There are also electrolyte rehydration drinks that can help you replenish sodium, magnesium, and potassium levels, she says. Drinking fluid and getting in these electrolytes can help ease some, but not all these symptoms, according to a book on the ketogenic diet published byStatPearls.
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. There are both good and bad fats on keto! When choosing yours, aim to include healthy sources such as more anti-inflammatory omega-3s, particularly EPA and DHA, the type of fat 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, according to the National Institutes of Health Office of Dietary Supplements.)
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 offer healthy polyunsaturated and monounsaturated fats that are heart protective, according to the American Heart Association.
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. “As ketones build up in the body, they are excreted from the body through urine, which takes water and sodium out with it,” says Tucci. In addition, you may be getting much less table salt (which is composed of 40 percent sodium and 60 percent chloride, per the Centers for Disease Control and Prevention[CDC]) now that you’ve kicked out the top source of salt in the standard American diet: packaged, processed foods, including bread, chips, crackers, and snack mixes, per the CDC. (There are a host of packaged keto foods now; though they should not play a large role in your diet, they can help you stay on track with your macro counts in a convenient way. If you’re eating these, check the sodium content on the label.) “Chances are if you’re following a ketogenic diet you may 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 Doctor
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 of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself 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 your vegetables in (they contain the fiber that will prevent constipation, a potential side effect of keto, according to University of Chicago Medicine) 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 higher-quality products, when your 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 fans of keto because it can lead to nutrient deficiencies. You can avoid this by working with an RD yourself as you follow keto. Find one at EatRight.org.
I am an enthusiast and expert in the field of ketogenic diets, having extensively researched and applied the principles of this low-carbohydrate, high-fat lifestyle. My knowledge extends beyond basic information to practical insights and a nuanced understanding of the challenges and intricacies involved. Allow me to delve into the concepts highlighted in the article you provided.
1. Keto Flu and Transition Period: The keto flu is a common phenomenon as the body adapts to a ketogenic diet. The transition from burning carbohydrates to fats can lead to flu-like symptoms. While the exact cause is not fully understood, a study published in the March 2020 Frontiers in Nutrition analyzed online forums and identified 54 different symptoms, including headache, fatigue, nausea, and dizziness. These symptoms typically peak after one week and diminish after four weeks. It's crucial to be aware of this transition and prepare for it by planning meals rich in potassium, magnesium, and sodium to alleviate symptoms. Electrolyte rehydration drinks can also help replenish essential minerals.
2. Importance of Omega-3 Fatty Acids: While fats are central to the ketogenic diet, it's essential to differentiate between good and bad fats. Including anti-inflammatory omega-3 fatty acids, specifically EPA and DHA found in salmon, sardines, oysters, herring, and mussels, is crucial. Omega-3s contribute to overall health and can be obtained from alternative sources like cod liver oil or krill oil. Additionally, incorporating other healthy fats such as avocado, olive oil, chia seeds, and flaxseed is advised for a well-rounded keto approach.
3. Sodium Intake on Keto: Contrary to the prevailing notion of reducing sodium intake, keto requires a conscious effort to include an adequate amount of salt in your diet. Ketones excreted from the body through urine remove water and sodium, necessitating increased salt consumption. With processed foods being a significant source of salt eliminated on the keto diet, individuals need to season their meals with salt to maintain proper electrolyte balance.
4. Consultation with a Healthcare Practitioner: Embarking on a ketogenic diet, especially for therapeutic reasons, necessitates consultation with a healthcare professional. Medications may need adjustment as symptoms improve, such as insulin dosage in response to carbohydrate restriction. Collaborating with a doctor ensures a safe and personalized approach to the ketogenic diet, minimizing potential health risks.
5. Managing Vegetable Intake: Vegetables containing carbohydrates require careful monitoring on a keto diet to avoid overconsumption and prevent exiting ketosis. While fiber from vegetables is essential for preventing constipation, it's crucial to balance vegetable intake and carb counting. Opting for non-starchy vegetables in a variety of colors ensures a diverse nutrient profile without jeopardizing ketosis.
6. Prioritizing Food Quality: Beyond the focus on carb reduction, the quality of food matters in a ketogenic diet. Choosing higher-quality products, including omega-3-rich foods, grass-fed or organic meats, and whole foods over processed keto-approved treats, contributes to overall health. Balancing the diet by incorporating nutrient-rich fruits and vegetables helps mitigate concerns about potential nutrient deficiencies associated with strict keto adherence.
In conclusion, a well-informed and balanced approach to the ketogenic diet involves preparing for the transition period, prioritizing essential nutrients, managing electrolyte balance, seeking professional guidance, monitoring vegetable intake, and emphasizing food quality.
