7 common mistakes of the ketogenic diet

Published July 3, 2019·Mattia D.

Although the ketogenic diet is gaining popularity it is very easy to fall into a few mistakes. Often the lack of basic knowledge about this diet leads to ignoring or neglecting key points to increase its effectiveness and avoid ending up in a stall or plateau state which prevents the loss of the last layer of fat in the body.

Knowing these common mistakes will help you have better results and avoid the ensuing discouragement.

1. Fear of fats

At first, this diet can cause fear or concern about the amount of fat to be consumed. On the one hand, there is the misconception that too much cholesterol can create blockages in the arteries or the concept that fats make you fat.

First of all, the body produces the equivalent of 14 eggs in cholesterol every day and if more is consumed in the diet, the body produces less. Secondly, the damage to the arteries is mainly caused by too many carbohydrates and unbalanced diets that cause inflammation in the arteries, and the cholesterol that causes blockage in the arteries is there solely to protect the damaged arteries.

As for the fact that fats make you fat, you must first consider that the main hormone that causes fat is insulin. The greater the consumption of carbohydrates, the greater the production of insulin which causes the storage of fats in the body. On the contrary, the more fat a food is, the lower the glycemic impact and therefore the production of insulin is reduced.

So don't worry too much about too much fat or too much cholesterol, the important thing as long as it's quality.

2. Eating the wrong fats

Not all fats are good and since the ketogenic diet is largely based on fats it is important to choose the good ones.

Therefore avoid processed fats, trans fats and vegetable or seed oils. These types of fats have higher omega 6 values than omega 3s causing more inflammation and long-term health problems.

Some of these are:

Margarine
Sunflower oil
Canola oil
Rapeseed oil

Instead, prefer the following fats:

Olive oil
Coconut oil
Palm oil
Saturated fat (ex: avocado)
Animal fats (preferably organic)

3. Not consuming enough electrolytes

Sodium, Potassium and Magnesium are extremely important in the ketogenic diet. In fact, most of the electrolytes are lost with liquids that are normally retained by carbohydrates. By consuming fewer carbohydrates, fluids are lost from water retention and with them also electrolytes.

Therefore increases the consumption of salt in the diet to replenish sodium, and also increases the consumption of vegetables for potassium and magnesium. Avocado, for example, is a great source of potassium and magnesium, much more than bananas.

4. Use of chemical sweeteners

Artificial sweeteners may seem Keto-friendly at first, considering they have 0 calories and a very low glycemic impact.

However, these sweeteners cause numerous problems such as: irritation, inflammation and some, such as aspartame, are defined by many carcinogens.

So absolutely avoid the following sweeteners:

Aspartame
Saccharin
Sucralose

Instead, prefer natural sweeteners:

5. Don't beware of hidden carbohydrates

Carbohydrates are everywhere, some foods have few and others have many. Knowing foods with a medium / high amount of carbohydrates will help to stay in ketosis for a long time and avoid the so-called 'cravings'.

If you buy packaged products, always check the label to check carbohydrates and fiber. The net carbohydrates are usually calculated by subtracting the fiber from the total carbohydrates, but in any case it is always recommended to avoid foods with a high carbohydrate value although the net calculation is acceptable.

Some hidden carbohydrates can result from excess consumption of the following foods:

Sugars: for example, xylitol if consumed in excess can have a significant glycemic impact.
Juices: the various juices and squeezes have a greater quantity of carbohydrates because the fibers are removed.
Condiments: mayonnaise, balsamic vinegar etc.
Nuts: Nuts are important in the ketogenic diet, if however they are consumed in moderation. Pistachios, Peanuts and Cashews are those with a higher quantity of carbohydrates.
Vegetables: Carrots and onions (cooked) have a moderate level of carbohydrates, but in low quantities can be eaten. Avoid potatoes instead.

6. Too many snacks and meals

The more frequent the meals, the lower the results. The fact is that every time you eat something, the pancreas produces insulin, which as we all know contributes to gaining weight.

A key factor of the ketogenic diet (but not only) is intermittent fasting, i.e. reducing the number of meals to a maximum of 2 per day and also reducing the time between meals. For example, if you decide to have lunch at 1pm and have dinner at 7pm this means a fasting time of 18 hours with the remaining 6 used for meals.

This fast, in addition to giving the stomach 'breath', allows you to use your body fat as energy, thus contributing to weight loss.

7. Eating too many cheeses and dairy products

Although cheeses are an excellent source of fats with low carbohydrates, excessive consumption can create problems.

In fact, many people have intolerances to dairy products and this can cause bloating, as well as digestive problems that prevent optimal results. If you find yourself unable to burn the last few surface fats, try completely removing lactic and cheese from your diet.