Considering the Keto Diet? A Dietitian Warns: What Not to Do

The ketogenic diet, commonly known as 'keto', is a dietary plan that involves consuming a high percentage of fats while reducing carbohydrates to about 5% of your daily caloric intake. Yes, that means you need to rethink and count the carbs you’re consuming.

Rachel Kleinman, a clinical dietitian from the United States, explains that this diet requires you to consume 75% of your calories from fats, compared to the usual 20-30% in other diets.

"Ketosis is a metabolic adaptation that allows the body to survive during periods of hunger," she explains, adding that within the first month, your body will start breaking down ketones—a type of fuel made from fat by the liver instead of sugar or glucose. "It's really an all-or-nothing diet. You must eat fatty foods and, despite the healthiness of vegetables, avoid those with carbohydrates like carrots, sweet potatoes, regular potatoes, peas, and even lemonade or onions."

So, what can you eat? A lot, but it's best not to jump into it without preparation. "You can enjoy fatty fish, high-fat dairy products, butter, meats, poultry, nuts, seeds, and heavy cream in coffee. 'Fat bombs' like unsweetened chocolate or coconut oil can help reach daily fat targets."

Let’s get down to the essentials: What should you absolutely not do on keto? Here are some key questions and answers:

Can you consume 'light' cheeses like cottage cheese?

The short answer is no. Even opting for cheeses with 15% fat isn't as ideal as those with 30% fat. The primary issue is their lower fat percentage and higher carbohydrate content. Plus, they often contain other non-keto-friendly ingredients, such as white sugar.

Kleinman also warns that people who are not in perfect health could experience side effects like constipation, kidney stones, nutrient deficiencies, low blood pressure, and even heart diseases from the diet.

"Keto isn't safe for those with any issues including the pancreas, liver, thyroid, gallbladder, and more."

What's the most pronounced side effect?

Surprisingly, it has a name: 'keto flu'. Keto flu can bring symptoms like upset stomach, dizziness, low energy, and drastic mood changes due to the body's adaption to ketosis.

Is the diet good for everyone?

"No one diet is perfect for everyone. It's your responsibility to do your research, consult with a dietitian and your doctor, and ensure it's safe for you."

What should you avoid eating on the diet?

White sugar/silan/maple syrup, and any sweetener not categorized as a 'sugar substitute' (typically referring to options like Sucralose/Stevia/Erythritol/Splenda).

What are the most common mistakes that could 'ruin' everything?

1. Poor preparation for keto-friendly food.

Keto doesn't allow for going hungry or running out of permissible food. The most common mistake is inadequate planning for the diet, 'relying' on luck. The more you understand about 'keto', the better it will suit you, as you'll know which ingredients can make numerous delicious dishes and not leave you hungry. This 'secret', by the way, is true for all diets. Be prepared, and avoid unnecessary temptations.

2. Not counting carbohydrates

Remember the math we mentioned at the start? Well, you can’t ignore it now. As you consume more carbohydrates, your success with the diet will diminish. Personally, I've switched from all types of bread to flax bread or almond flour buns, which are absolutely delicious.

3. Too much protein isn’t great either

You might be raising your eyebrows, but remember that the ketogenic diet is not a protein-only diet.

Our goal is to consume fats, and lots of them.

Nut butter, olive oil, avocado, and butter—have your fill because more is better.

4. Fruits and grains are off-limits

If you do crave fruit, you can allow yourself a small amount of fresh blueberries or a few strawberries. You can also pair them with high-fat cream for a delicious shake with a touch of sugar substitute, It's a fantastic way to start the day. Watermelon is allowed on a weekly basis, say on Shabbat, but don't overdo it. All other fruits are off-limits.

Finally, pay attention to your sleep schedule and ensure to sleep at a reasonable time daily, as a drop in energy levels slows down the pace of the diet.