Dietary ketogenic, also known as also known as keto is a low-carb high-fat diet aimed at lowering your body’s insulin levels as well as relying on ketones, chemical compounds produced by your liver to reduce fats to supply energy to your body. The ketogenic diet rapidly gained popularity however its rapid growth has left room for those who are trying it to commit keto-related mistakes. Stephen Riggs, MD who is a family physician doctor with MercyOne Kimball Family Medicine and Pediatrics Care offers three suggestions to assist you in planning for an effective keto diet.
What’s keto?
A ketogenic diet is focused on removing foods rich in sugars and carbohydrates. A healthy keto diet includes foods like meats, leafy greens and seeds and nuts as well as food items rich in both unsaturated as well as saturated fat.
Keto error to be avoided mistakes in Keto to avoid
Inadequate replacement of minerals – The hormone insulin causes the kidneys to store water and salt. If a person is following an keto-based diet insulin levels will drop, and the kidneys natural release minerals and water, particularly magnesium, potassium, and sodium. This could lead to “keto flu” in which you be tired and suffer from headaches and stomach issues.
“The solution is to drink lots of water and consume additional salt” Dr. Riggs states. “It might seem contradictory however, if you follow keto, it’s true that you really require more salt!”
Thus, sprinkle salt on your food with salt. If you are suffering from keto flu take a cup of bullion or broth every day, or at least twice. Check out the following recipefor an alternative to a healthy and nutritious broth.
Don’t be paying attention to your intake of carbs Do you know how much carbs you consume?Sugar as well as refined carbohydrates are found in a variety of food items. It is recommended to eliminate them in your diet of keto.
“Try to reduce your carb content net less than 20 grams a day, or total carbs less than 30g,” Dr. Riggs says.
Make sure you are aware of your carb and sugar intake by studying the nutrition labels. Nutrition labels on the food packaging will inform you of the amount of sugar and carbohydrates is in a portion size. If the food does not have the nutrition label, search at the contents of the food online. Also, think about making a plan for your nutrition diet and meal prep.
Keto Bars and “Fat Bombs” –With increasing popularity of keto-related products, they attempt to meet the huge demand. However, not every keto-based product is healthy or suitable in your daily diet. It is tempting to substitute your sweets and cakes with keto-friendly sweets. But the bars contain sugar alcohol.
sugar alcohol is a synthetic carbohydrate that is used to sweeten food. They are lower in calories amount than conventional sugar. They are a good source of calories that are not needed in the keto diet. Look out for ingredients like erythritol isomalt, mannitol, and the ingredient sorbitol.
“They are the same nutrient-deficient as other processed food item,” Dr. Riggs says. “They help keep your sweet tooth alive , which is something you’d rather eliminate!”
