Already on a ketogenic diet or contemplating making a purposeful lifestyle shift to wellness? As stirring and promising as keto seems, this high-fat low-carb sustenance doesn’t exempt itself from misconceptions. On the other hand, with  the considerable research done on the subject,we now know that not all keto is created equal. This,in turn, leads us to choose the right kind and amount of fat. In this article, we’ve laid out some information and highlighted many details and some common keto mistakes to avoid.

Eating Processed Food

If you eat anything but paleo, it’s processed food. Period. Early humans consumed meat and plant-food obtained from hunting and gathering, therefore eating all the nutrients contained in the food. On the other hand, the mechanical and chemical fate of processed preparations leaves little or no nutritional value. Fast food, in addition, tends to be a tempting alternative simply with dieters opting to remove parts, such as removing the carbs/buns for example. However, there’s no exact guarantee that electing for such is keto-friendly. The minor details that take place in food preparation not readily available in plain sight might be your possible ratio disruptor giving you more calories in the end.

Adding Artificial Flavorings

Due to the strict nature of the keto diet, our taste buds will have to undergo tons of flavor adjustments just from lessening our carbohydrate intake. We may think that resorting to artificial flavors would somehow be the solution to this but according to the US Food and Drug Administration (FDA), these food additives are substances derived chemically. Monosodium Glutamate or MSG is a popular flavor enhancer where Healthline reports a daily intake of 0.55-0.58 grams on average in the US alone. Over the years, MSG has been controversial because of its association to hyperglycemia, defined as an increase in blood sugar. Artificial sweeteners are another good example to watch out for that may pose negative effects to the body in the long run. Go for stevia, which is a natural sugar substitute.

Eating Too Much Protein

Can you eat as much as you want on keto? This gets to be very tricky for some. Protein, in fact, has been the focus of weight loss and gain programs over the years which you should perhaps take time to let-go-of the idea unless you are into bodybuilding. Too much protein would mean a different energy production pathway that involves making glucose in the body from excess amino acids called gluconeogenesis. This interferes with the goal of keto which is to achieve ketosis, obtaining that needed body fuel from fat. Thus, it is important to keep protein in moderation to achieve optimum results, consume keto friendly proteins.

Not Enough Fat Consumption

Keto mistakes are bound to happen without a solid diet plan. The challenges brought about by formulating the right kind of meals aiming for satiety and nutritional ketosis can be tedious as compared to its protein counterpart. One understandable reason why this happens would be the fear of consuming fat results to well… getting fat. To eliminate this fear, it’s important to learn more about the “good and bad fats” like monounsaturated fat from avocados and processed trans fat consecutively. Successful keto dieters make sure to get 75% calories from fat for your ketogenic diet.

Not Drinking Enough Water and Electrolytes

Fluid balance must be paired up with keto. Compared to other diets, thirst is evident as a consequence of water loss. At the same time, electrolytes such as sodium, potassium, and magnesium enter a different fate excreted in the urine due to low-carb intake. Dehydration and electrolyte imbalance are possible side effects from high levels of ketones present in the body and one of the most common keto mistakes. This eventually leads to discomfort or even worse, physical conditions. Ensure water is a key component of your diet for a healthy and successful keto plan.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Best Keto Cooking Guide

A well-formulated ketogenic diet should consist of 75% fat, 20% protein and 5% carbohydrates. Restrictions are set according to your body’s needs in order to stay healthy. Since not all keto is created equal, coming up with the best ingredients for your meals is both fun and rewarding. If you’re too busy to cook, try a keto food preparation meal service or look for keto approved restaurant menu items. Check our top picks below.

Conclusion

With any diet, it’s not unusual to make mistakes. Daily life, availability of ingredients, or basic misunderstanding can lead to common keto mistakes. Things like eating as much as you want on keto, snacking on processed foods, adding artificial flavorings, eating too much protein, consuming too little fat or not drinking enough water are all typical mistakes. The best way to stay in the clear is to do your research and have a good understanding of the keto diet.

What’s summer entertaining without delicious libations? Chef Ann created these AIP Mocktails for your enjoyment. If you have reintroduced alcohol, feel free to add your favorite. The good thing is all of these are delicious and refreshing with or without. You can really dress things up to impress your friends by adding garnishes; buy some of those little cocktail umbrellas and skewer some chunks of pineapple. Or just pamper yourself, do it for you and have a tropical stay-cation.

Strawberry Lemonade

Strawberry Lemonade is a personal favorite. Why buy one of those dry mixes when you can make up a fresh batch with little effort. Perfect as is for everyone, or add a little of your favorite tequila for poolside happy hour!

8 cups filtered water

1 cup honey

2 cups lemon juice

1 lb fresh strawberries, leaves removed, and pureed in a food processor

Mix the honey in with two cups of water to dilute it, then add the rest of the water, lemon juice and strawberry puree.  Stir well and serve over ice

Mint Fizz

This Mint Fizz is kind of like a Mojito. Just a few simple ingredientsThe fresh mint makes the drink delightfully refreshing as is, or with the addition of your favorite rum or tequila. Enjoy!

1 cup fresh mint leaves

4 fresh limes

1 liter sparkling water

½ cup honey

Muddle the mint leaves in a muddler or small bowl, or chop them up.  Mix the honey with a little of the sparkling water to dilute it. Squeeze the juice from the limes and add to a pitcher.  Top with the honey mixture, mint leaves and finally the remainder of the sparkling water. Stir well and serve over ice.

Peach Banana Smoothie

Everyone will love this smoothie, you can serve it for your kids knowing it has zero added sugars. A few simple ingredients quickly blended together will have your kids asking for more.  A little dark rum added to the mix will keep the adults happy too!

1 banana

1 1/2 cup fresh or frozen peaches

1/2 cup crushed ice

3/4 cup coconut milk

1/4 teaspoon ground cinnamon

Combine all ingredients in a blender until smooth.

Creamsicle

This was my absolute favorite. Fresh and tasty this Creamsicle is delicious by itself. Kids of all ages will enjoy this delicious summer beverage!

1 cup orange juice

2 cups coconut cream

½ cup honey

2 tsp. vanilla extract

3 cups ice

Place all of the ingredients into a blender and blend on high until smooth.

Whether you choose to try our a la carte entrees and sides or go with one of our pre-selected bundles, Paleo on the Go is here to make your Whole30 journey a little easier.