Keto diet: How to make it healthy and avoid common mistakes

Keto diet is not healthy, we’ve been hearing that ever since the diet gained popularity! However, the rapid weight loss that comes with it is what keeps keto lovers wanting more. But what if we told you there was a way to make your favorite keto diet healthy?

If you’re jumping for joy like we were when we discovered this, read on to learn how to make a keto diet digestible and healthy. For those of you just about to start your keto journey, here’s what the frenzy is all about. The ketogenic diet, commonly known as the keto diet, is a nutritional approach characterized by low carbohydrate intake, moderate protein consumption and high fat intake. Like most diets, the keto diet has side effects, but here’s how it can work for you!

How does the keto diet work?

Well, you only need to enter the state of ketosis once to realize the impact the keto diet can have on your fitness goals. “When carbohydrate intake is significantly reduced, the body begins to burn fat for energy. This process produces ketones in the liver, which serve as an alternative energy source for the brain and other organs,” explains nutritionist Garima Goyal.

“The macronutrients are divided so that 70-75% of daily calories come from fat, 20-25% from protein and only 5-10% from carbohydrates. Restricting carbohydrate intake forces the body to break down fats into ketones, resulting in a shift in energy utilization,” she adds.

Also Read: Avoid These Keto Diet Mistakes That Won’t Stop You From Losing Weight

How do you make a keto diet healthy?

The ketogenic diet can be made healthier by focusing on nutrient-rich whole foods and maintaining a balanced approach. Goyal gives us some useful tips for a healthy keto diet.

1. Choose healthy fats

Avocados, nuts, seeds, and olive oil are perfect keto foods. These fats provide important nutrients and are heart-healthy.

2. Add vegetables

Despite the low-carb nature of the keto diet, you should prioritize non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers. There are also some fruits that you can eat. Click here to learn all about fruits on the keto diet.

3. Quality protein

Choose high-quality protein sources such as lean meats, poultry, fish and eggs. Avoid processed meats and opt for organic, grass-fed or wild-caught options when possible.

4. Watch your macros

Pay attention to your macronutrient ratio. While high fat content is a key component, a balance of proteins and fats is essential.

5. Stay hydrated

Adequate fluid intake is crucial. Drink plenty of water and consider consuming electrolyte-rich foods or supplements, especially in the early stages of keto adaptation.

6. Variety is key

Make sure you eat a variety of foods to ensure you get a wide range of nutrients. Eating a variety of whole foods contributes to overall health.

Keep this in mind when following a keto diet

Adapting to ketosis can lead to a phenomenon known as “keto flu,” which is characterized by fatigue, headaches, and irritability. So don’t think it’s an easy diet, just do it slowly.

The most important thing is to stay hydrated and balance your electrolytes. “Due to reduced carbohydrate intake, electrolyte deficiency can occur. Consider including foods rich in sodium, potassium and magnesium in your diet or take supplements if needed,” says Goyal. Another important factor is monitoring protein intake. “Although protein is important, you should not overdo it as this can interfere with ketosis. Make sure your protein intake is moderate and meets your specific needs,” says Goyal.

Additionally, non-starchy vegetables provide essential fiber and promote digestive health. Therefore, make sure you use a variety of vegetables to get a balanced nutrient profile. Additionally, focus on high-quality fats like avocados, nuts, seeds, and olive oil. Balance your fat sources to ensure diverse nutrient intake.

Additionally, thoughtful meal planning will help ensure you meet your nutrient needs and avoid possible nutrient deficiencies.

“Some foods may contain hidden carbohydrates. Watch out for condiments, sauces, and processed foods that could contribute to carbohydrate intake. Additionally, monitor your health and well-being regularly. If you notice side effects or have existing health problems, contact a doctor. Not everyone can do keto. Individual reactions to the diet may vary. Therefore, consider your individual health needs and consult a doctor or registered dietitian for personalized advice,” says Goyal.

Example of a healthy keto diet plan

Breakfast

• Scrambled eggs cooked in butter or olive oil or scrambled tofu cooked in olive oil with spinach and cherry tomatoes
• Avocado slices
• Spinach sautéed in olive oil
• Bulletproof Coffee (coffee blended with grass-fed butter and MCT oil)

Lunch

• Grilled chicken breast or salmon or cauliflower rice fried with mixed vegetables
• Broccoli or cauliflower florets with cheese sauce
• Mixed green salad with olive oil and vinegar dressing.

snack

A handful of nuts or almonds

Dinner

• Zucchini noodles with pesto sauce and grilled shrimp
• Asparagus spears roasted in olive oil
• Caesar salad with bacon and parmesan cheese

Dessert (optional)

Berries (e.g. strawberries or raspberries) with whipped cream or chia seed pudding made from unsweetened almond milk and garnished with a few crushed nuts.

Hydration

• Water with lemon throughout the day
• Herbal tea or black coffee upon request