The most fundamental Keto mistake is when people become ketosis crazy.
By which I mean, people become fixated on staying in ketosis (by eating lots of fats and using other cheats) and lose focus on the microbiome, the importance of dietary diversity and mineral balance.
Ketogenic Diet is not the Atkins diet. It is not tons of bacon and butter on everything. A common mistake is the consumption of poor quality fats and proteins. The focus should be on consuming real and whole food!
Check out this excellent advice on how to include more good fat in your Keto regime.
The power of Ketogenic diet to improve and even reverse many chronic illnesses, from diabetes to chronic fatigue to mood disorders is derived by the very real shift in body chemistry from glucose burning to fat burning. There is simply not enough understanding how this bio shift can have an impact on medication dosages and side effects, especially during the first few weeks.
So before you are so inspired to immediately embark on a ketogenic diet, I would caution anyone with a serious chronic health problem, especially anyone who is taking prescription medications, not to attempt a ketogenic diet on his/her own without medical supervision. Talk to your doctor first.
Some health situations which call for careful medical supervision include (please note this is not a complete list):
- People with gallbladder disease or without a gallbladder, because fat is more difficult to digest.
- People who have had bariatric surgery (weight loss/gastric bypass) because fats are harder to absorb.
- People with rare metabolic disorders that interfere with normal fat metabolism.
- Women who are pregnant or breastfeeding, because protein requirements are higher
- Children, because protein requirements vary by age.
- People with pancreatic insufficiency, because fats are more difficult to digest.
- People prone to kidney stones (perhaps due to salt and fluid balance changes).
- People who are naturally very thin (BMI of 20 or less) because weight loss may occur for some (additional fat calories may be required).
- People with anorexia.
Some people can lose some incredible amount of weight on eating deep fried chicken wings, pulled pork, burgers with bacon and cheese and limited dark green veggies and advertise their great results. While it’s great that some can achieve the desired weight loss effect, but that approach doesn’t necessarily work for everyone and is not the healthiest long-term path; especially in the context of minimising belly fat and metabolic endotoxemia and maximising bacterial diversity.
Microbiome is the genetic entirety of the invisible bespoke ecosystem of your microbiota – bacteria, viruses, archaea, eukaryotes and fungi.
They roam your skin, foment in every ripe crevice: vagina, mouth, armpits. But their main habitat is the gastrointestinal tract, home to 95% of your microbial community, some 1000 species. They work the boundaries of your external world and your human genes. They power and instruct the machinery of your body, process food, educate and fire the immune system, battle malicious invaders, build tissue, and communicate with the brain and lymphatic systems.
Our microbial populations could play as powerful a role as genetics, lifestyle and environment in determining health. In developed societies, where the incidence of a clutch of chronic and so-called lifestyle diseases has risen as the threat of infectious disease has retreated, disturbances in the relationship between our external and microbial worlds have emerged as prime suspects in explaining rates of inflammatory bowel disease, colorectal cancer, allergies, asthma, rheumatoid arthritis, type 1 diabetes, multiple sclerosis, metabolic syndrome and obesity.
The more diverse your diet is, the more diverse your microbiome is, the more robust and stable your microbiome is.
Mineral and Vitamin balance
This is such an important topic for me.
Before you go ketosis crazy, this is the time to look at your mineral profile. First of all, it is so personalised, and you really need to look into this further with proper help.
Lastly, only you can know if something is helping you. If you don’t feel well on a supposed beneficial path, listen to your body and make wise choices!