A well-rounded keto diet provides amazing benefits to the person who knows what they’re doing. Unfortunately, as the diet continues to rise in popularity, so too is the space for error. A lot of people these days are converting to keto as a quick-fix or solution to all of their woes. The problem is, keto is just one piece of a bigger puzzle. If you’re not focused on your well-being and just want to lose weight, there’s an even bigger margin for failure. Assuming that you only have to jump on the bandwagon and walk out as a perfect person after going keto is not the right way to go about it. And even if you’re doing it to improve your health, there’s still a good chance you could be sabotaging your efforts.

So if you’re considering adopting a ketogenic diet, keep the following things in mind to make sure you’re heading in the right direction or you can just follow my 8 Week Keto Meal Plan to remove all the guess work.

Plants Matter, Too

Even though carbs are highly restricted on a keto diet, that doesn’t mean you should stop eating them. No, I am not referring to grains, potatoes, or legumes. I’m talking about the foods that contain important vitamins, minerals, and antioxidants that are important for maintaining optimal health. The kind found in vegetables and, per keto, low-sugar fruits like berries. These are still carbs, but of course they contain very small amounts when compared to foods like squash and quinoa. A common misconception about keto is that it’s all about gorging on bacon and butter. The fact of the matter is that a nutrient-dense ketogenic diet includes plenty of non-starchy vegetables and occasional helpings of fruit alongside fat and protein. Not only that, they provide the fiber that is needed to feed the beneficial bacteria in our gut that helps with digestion, immunity, and mood. The fiber also helps to prevent constipation, another common side effect of high fat diets like keto. The bottom line is, plants still matter, even when the carb count gets low.

Stick to REAL Food

Plants are a whole food; they weren’t processed in a machine- they came from nature. Know what else comes from nature? Eggs, meat, dairy, and fish. These are all whole foods. Unfortunately, a lot of people skimp on these foods in favor of low-carb and keto-friendly “foods”. These so-called “foods” include:

Bars, shakes, breads, desserts, ready-made meals, jell-o, chewing gum, and artificially sweetened drinks

While it’s ok to have one of these as a treat once in a while, they shouldn’t be the majority of foods you eat. Think of keto-marketed snack foods like nachos, ice cream and cookies abundantly and ignore other simple foods like hard-boiled eggs. Again, there’s nothing wrong with making a healthier version of an old favorite. The problem is that every meal consists of a processed-keto food.

Remember, just because something claims to be low carb or keto doesn’t mean it gets a free pass. 

Look at the labels for some of these foods. There will likely be sneaky forms of sugar, preservatives, and processed oils (i.e., canola), which are all inflammatory.

Think of it this way- is a keto-friendly protein bar the same as a piece of salmon? Unless you’re in a pinch or have nothing left to eat at home for the moment, go for real food.

Add Some Variety!

It’s true that keto is a very meticulous diet. You’re going to have to calculate your macronutrients (carbs, fat, protein) and measure your blood ketone levels in order to ensure you’re in ketosis. Not everyone can do this, which is why you run the risk of getting out of it, unless you follow a well put together meal plan that removes most of the work for you.

A lot of people wind up breaking ketosis because they don’t know how to bring variety to their diet. They’re used to eating the same foods day in and day out, and crave the foods and meals that they used to eat before going keto. 

First of all, you can remake some of the foods that you’re used to, like I do with my Low Carb Mini Chicken Pot Pies (FM) and Low Carb Breakfast Crepes with Mixed Berry Jam (FM). These should be made with whole foods right at home.

The next thing to consider is experimentation. Don’t see yourself as being depraved. See yourself opening up to new possibilities. There are plenty of keto-friendly foods for you to eat. Mix and match different herbs and spices (Mexican, Italian, Asian, etc). Find a new veggie that’s fiber-rich and low carb (swiss chard, bok choy, radish, asparagus, etc). Rotate your sources of protein (fish one meal, chicken the next).

Unless you’re fine with sticking to the same foods, learn to get out of your comfort zone and try something new. Break up the routine without breaking ketosis.

Rotate Your Fats

Speaking of variety, did you know that there are multiple sources of fat that you can eat? We all know the poster-child food of keto- butter. And while I’m not discounting the use of it, don’t assume that a pound of butter alone is what you need to stay keto. For one thing, there are many different types of fat; each with their own benefits.

There’s saturated fat, which yes is found in butter but is also found in other foods, too (eggs, meat, cream, and lard).

Then there are medium-chain triglycerides (MCT’s), found mainly in coconut oil (these go right pass the liver and are used almost immediately for energy)

After these, you’ve got monounsaturated fats, which have been linked to lowering bad (LDL) cholesterol and heart disease risk, amongst others. You can find these in foods like olive oil, avocado, and nuts. [2]

And finally, you’ve got your omega-3 fatty acids, which are a type of polyunsaturated fat with a laundry list of benefits. Some of which include lowering inflammation, promoting healthy skin, and reducing the risk of certain cancers. [3] And where can we find these? The best bioavailable sources are fish, followed by grass-fed meat and eggs. Nuts and seeds like walnuts and flaxseeds contain omega-3, but keep in mind that the conversion process isn’t as efficient as animal sources. [4] So while butter itself is not a bad food, it shouldn’t be the only food on a ketogenic diet. Don’t forget the other healthy fats. They’ve got unique benefits of their own too, so give them so love!

Whether you’ve gone keto or are thinking about keto, try to keep these things in mind to make sure you’re eating healthy and sustainably.

Sources:

[1] https://www.healthline.com/health/mct-oils

[2] https://medlineplus.gov/ency/patientinstructions/000785.htm

[3] https://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

[4] https://www.ncbi.nlm.nih.gov/pubmed/1825498