Common mistakes in keto diet

Keto diet is a popular diet approach that is high-fat, moderate-protein, low-carb diet isn't without its potential pitfalls. But common mistakes by choosing unhealthy choices alter goals achieving and instead it will affect negatively your health.

Problem#1: Focusing on macronutrients over quality:

Many food in the market are labelled as keto food but actually they are unhealthy and it is easy to get hyper-focused food that keep macronutrient: low carbs and high fat and overlook the quality of food that you are consumed. The result will be inflammation-induced food that disturb your health.

Solution:

Instead you must read the label carefully and replace unhealthy ingredient with healthy options like nuts, seeds, olives, and canned wild-caught seafood, which will eliminate the temptation to grab something else.

Problem#2: Consuming too much dairy.

Over consumption of dairies may have negative effect on health as allergy maybe a problem and may cause inflammation that worsen your health.

The A1 subtype of casein is what is in most conventional dairy that we find in the grocery store and is a trigger for digestive problems and inflammation due to the years of crossbreeding causing casein gene mutations. Moreover, most cows are pumped with hormones and antibiotics. The milk is then pasteurized, homogenized, and the fat is removed, and then it is filled with synthetic vitamins to make up for a lack of nutrients. I don't know about you, but to me that sounds anything but appetizing.

Solution:

You can switch to nut milks and nut cheeses are not only great sources of fat and protein, but also more delicious.

Problem#3: Avoiding plant foods

People on keto diet limit or avoid vegetables due to their carbs content and this is not good s vegetables are main source of phytonutrients and fiber which promote healthy gut. Studies have shown that high-fat diets that lack fiber from vegetables can actually increase inflammation.

Problem#4 Electrolytes:

Ketogenic diet will result in electrolytes and fluid loss due the natural loss of fluid retention and as they have low intake of vegetables so they have low intake of magnesium, calcium and potassium. This will make people choose unhealthy sources of electrolytes that are rich in artificial sweeteners.

Solution:

You can enjoy low carbs vegetables while getting enough amount of need vitamins and minerals.

Some of my favourites that also have a significant amount of electrolytes include:

· Avocado: 1,067 mg potassium / 58 mg magnesium per 1 whole avocado

· Spinach: 839 mg potassium / 157 mg magnesium per 1 cup of spinach

· Kale: 329 mg potassium / 31 mg magnesium per 1 cup of kale

· Swiss chard: 136 mg potassium / 29 mg magnesium per 1 cup of Swiss chard

Problem#5: Eating processed and conventional meats.

Meat and fatty cuts are allowed to be consumed on keto diet due to their high fat content in addition they provide B-vitamins and protein. But studies have been shown that diets high in non-organic, grain-fed conventional sources, or lots of processed lunch meat, bacon, or sausage, have been linked to cancer and other diseases.

Solution:

To be on the safe side choose grass-fed organic meat. You can switch to fish as they are nutrient dense food.

Sources:

https://amp-mindbodygreen-com.cdn.ampproject.org/v/s/amp.mindbodygreen.com/articles/biggest-mistakes-people-make-when-going-keto?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.mindbodygreen.com%2Farticles%2Fbiggest-mistakes-people-make-when-going-keto

https://www.nbcnews.com/better/health/what-keto-diet-it-right-you-ncna847256