Already on a ketogenic diet or contemplating making a purposeful lifestyle shift to wellness? As stirring and promising as keto seems, this high-fat low-carb sustenance doesn’t exempt itself from misconceptions. On the other hand, with  the considerable research done on the subject,we now know that not all keto is created equal. This,in turn, leads us to choose the right kind and amount of fat. In this article, we’ve laid out some information and highlighted many details and some common keto mistakes to avoid.

Eating Processed Food

If you eat anything but paleo, it’s processed food. Period. Early humans consumed meat and plant-food obtained from hunting and gathering, therefore eating all the nutrients contained in the food. On the other hand, the mechanical and chemical fate of processed preparations leaves little or no nutritional value. Fast food, in addition, tends to be a tempting alternative simply with dieters opting to remove parts, such as removing the carbs/buns for example. However, there’s no exact guarantee that electing for such is keto-friendly. The minor details that take place in food preparation not readily available in plain sight might be your possible ratio disruptor giving you more calories in the end.

Adding Artificial Flavorings

Due to the strict nature of the keto diet, our taste buds will have to undergo tons of flavor adjustments just from lessening our carbohydrate intake. We may think that resorting to artificial flavors would somehow be the solution to this but according to the US Food and Drug Administration (FDA), these food additives are substances derived chemically. Monosodium Glutamate or MSG is a popular flavor enhancer where Healthline reports a daily intake of 0.55-0.58 grams on average in the US alone. Over the years, MSG has been controversial because of its association to hyperglycemia, defined as an increase in blood sugar. Artificial sweeteners are another good example to watch out for that may pose negative effects to the body in the long run. Go for stevia, which is a natural sugar substitute.

Eating Too Much Protein

Can you eat as much as you want on keto? This gets to be very tricky for some. Protein, in fact, has been the focus of weight loss and gain programs over the years which you should perhaps take time to let-go-of the idea unless you are into bodybuilding. Too much protein would mean a different energy production pathway that involves making glucose in the body from excess amino acids called gluconeogenesis. This interferes with the goal of keto which is to achieve ketosis, obtaining that needed body fuel from fat. Thus, it is important to keep protein in moderation to achieve optimum results, consume keto friendly proteins.

Not Enough Fat Consumption

Keto mistakes are bound to happen without a solid diet plan. The challenges brought about by formulating the right kind of meals aiming for satiety and nutritional ketosis can be tedious as compared to its protein counterpart. One understandable reason why this happens would be the fear of consuming fat results to well… getting fat. To eliminate this fear, it’s important to learn more about the “good and bad fats” like monounsaturated fat from avocados and processed trans fat consecutively. Successful keto dieters make sure to get 75% calories from fat for your ketogenic diet.

Not Drinking Enough Water and Electrolytes

Fluid balance must be paired up with keto. Compared to other diets, thirst is evident as a consequence of water loss. At the same time, electrolytes such as sodium, potassium, and magnesium enter a different fate excreted in the urine due to low-carb intake. Dehydration and electrolyte imbalance are possible side effects from high levels of ketones present in the body and one of the most common keto mistakes. This eventually leads to discomfort or even worse, physical conditions. Ensure water is a key component of your diet for a healthy and successful keto plan.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Broccoli Risotto

Ingredients

cauliflower
broccoli 
avocado
onion
Native Forest Original Simple Coconut Milk (organic
coconut, filtered water) *BPA free can *No guar gum
freshly squeezed lemon juice
extra virgin olive oil
garlic
scallions
sea salt

Chicken “Pozole” Verde

Ingredients

organic free-range chicken
organic free-range chicken broth
cauliflower
kiwi
onion
garlic
cilantro
horseradish
oregano
arrowroot powder
sea salt

Spinach and Mushroom Beef Lasagna

Ingredients

grass fed ground beef
butternut squash
organic baby spinach
mushrooms
onions
Native Forest coconut milk (organic coconut, purified water) *BPA free cans, No Guar gum

*No-Tomato-Marinara Sauce
extra virgin olive oil
fresh garlic
tapioca starch
Great Lakes grass-fed beef gelatin
nutritional yeast
freshly squeezed lemon juice
sea salt
basil*No Tomato Marinara Sauce contains: beets, sweet potatoes, carrots, onions, garlic, extra virgin olive oil, organic balsamic vinegar, lemon juice, oregano, basil, sea salt

Conclusion

With any diet, it’s not unusual to make mistakes. Daily life, availability of ingredients, or basic misunderstanding can lead to common keto mistakes. Things like eating as much as you want on keto, snacking on processed foods, adding artificial flavorings, eating too much protein, consuming too little fat or not drinking enough water are all typical mistakes. The best way to stay in the clear is to do your research and have a good understanding of the keto diet.