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The ketogenic diet, which articulates around the ketosis process resulting in a diet high in fat and low in carbohydrates, can be attractive to many, especially those looking to lose weight.
William Cole, a practitioner of functional medicine at mindbodygreen, discusses four simple and unintended mistakes that can prevent people who adapt a keto diet from achieving their ultimate health goals.
1. CONCENTRATE ON MACRONUTRIENTS WHILE ENSURING THE QUALITY OF CONSUMED FOOD
It is easy to find commercially available foods that are technically in the keto category, but are not necessarily healthy.
<! – Too much focus on macronutrients, the global theory of low-carbohydrate, high-fat foods, in daily food intake may be detrimental to the quality of the food actually consumed, Cole said.
Without paying attention to detail, the consumption of inflammatory foods, such as sweeteners, is one of the most common mistakes, which goes against the goal of tackling health problems through ketogenic diet.
Cole says that unhealthy ingredients often hide in prepackaged foods, while emphasizing the importance of reading food labels before buying them. He further suggests opting for whole foods rather than for snacks, such as nuts, seeds and olives, as well as canned seafood caught in the wild.
2. TOO MUCH DAIRY FOOD
Dairy products are among the main foods of a conventional ketogenic diet. However, Cole says, many people actually have an inflammatory reaction to dairy products, noting that alongside gluten, dairy products are one of the most common food allergens.
He further explains that the problem of dairy products stems from the treatment of the cow rather than from the dairy product itself. Cole cites the example of protein subtypes that are commonly found in dairy products, namely A1 and A2.
The A1 subtype is present in the majority of conventional dairy products available on the market, but it is also a trigger of digestive problems and inflammation resulting from years of crossover causing mutations of the casein gene.
To make matters worse, Cole added that most cows are also treated with hormones and antibiotics. The milk produced by the cows is then pasteurized, homogenized and stripped of fat, then filled with synthetic vitamins to replace the lack of nutrients.
The solution to this problem, he says, is finding alternatives, such as milk and nut cheese. Meanwhile, for butter, there is also the option of grbad-fed ghee, which puts aside the casein protein, leaving only the grbad-fed dairy fat.
3. STAY AWAY FROM PLANT FOOD
According to Cole, one of the most common misunderstandings among people on a ketogenic diet is the need to limit or avoid vegetables excessively because of their carbohydrate content. This condition results in a deficiency of phytonutrients and prebiotic foods required to maintain a healthy gut.
While noting that it's absolutely necessary to limit carbohydrate-rich vegetables to maintain daily ratios, Cole says there are low-carb, high-nutrient vegetables that can be eaten to get ketosis, especially to satisfy an intake of electrolytes, such as avocados, spinach and kale.
<! – 4. CONSUMPTION OF PROCESSED AND CONVENTIONAL MEAT
All types of fat are acceptable in the conventional ketogenic diet, according to the principle that its fat content and animal protein sources are rich in beneficial nutrients, such as B vitamins, which are essential for detoxification and healthy inflammatory pathways.
However, studies show that diets high in conventional non-organic sources, fed on grain, or consuming large amounts of processed meat, bacon or sausage have been badociated with cancer or other diseases.
For those who want to continue to eat meat, Cole suggests to opt for cuts of grbad-fed organic meat and limit the amount of processed meats. He also highlighted the search for fish caught in the wild as an additional source of nutrient-rich animal fat and protein.
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