Keto Diet Tips & Tricks!

Keto Diet Tips & Tricks!

Reasons You Are Not Losing Weight On Keto Diet

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Reasons You Are Not Losing Weight On Keto Diet

July 2, 2018
| No Comments
| Keto News

Weight loss is actually a dream come true for many people. It is one of the important reasons to choose keto diet for many. Let us consider that you have started keto with this intention, but could not find any results. It can be highly frustrating. Even, some people lose weight initially, but they hit the nasty plateau. But, you need not have to worry. Both situations are not unusual and you are not alone. Now, it is time to understand some reasons that might prevent you losing weight on Keto:

Reasons that prevent weight loss in keto:

Have you checked your carb levels? Of course, I can hear you saying that I am taking only the suggested foods. One of the important reasons for ineffectiveness is that you are taking too much carbs. Are you taking foods only as per suggestion? Then, it is time for you to watch out some drinks. Yes, almond milk or coconut milk might be the contributors. Even, some health drinks come with high sugar content. So, you should keep a watch on them as well.

Even, some veggies like cauliflower, broccoli, cabbage, and sprouts are rich in carbs. They can add up over the course. So, you should be careful with them. Even, fruits with high sugar content might be contributors. Even, spices like garlic and onion powder can add up to your carbs.

Remedies:

  • Keep a watch on the number of carbs you take per day. Make sure that the number is less than 25 grams.
  • Check food labels and make sure that they are not high on net carbs.
  • Look into purchasing CBD oil. They have been proven to be effective when using side by side with a Keto diet.

How about calories? Are they too high or low in your diet? It is true that counting calories are not part of keto. But, if you are too low on calories, it might not work in your favour. In the same way, if you are high in calories, it will not work. But, there is no fixed amount of calories recommended. You should consider factors like your age, height, and weight.

Remedy:

  • Use a dependable tool like an app for counting the calories you take.

Are you taking too much protein? Of course, protein is the core part of a healthy diet. It will help you maintain muscle mass when you lose weight. But, you will have to strike a delicate balance with this macro. If you consume too little protein, it will provoke hunger. In turn, your energy levels will dip. Yet, if you consume too much protein on keto, it will affect your weight loss.

Let us consider that you consume more protein than you need. Then, the metabolic process called gluconeogenesis will start. It means that your body will get out of keto. When this happens, the body will convert the excess off of protein into glycogen. In turn, your body will get the energy. So, it will stop burning fat. You should keep the protein consumption at an equilibrium level.

Remedies:

  • Get a keto calculator to identify your estimated protein need and consume accordingly.
  • Make sure that you do not avoid protein. Also, make sure that you do not take lean meats for every single meal.

Have you ever evaluated the fat you take? It is true that healthy sources of fats are important. They are essential for your body in optimal quantities. But, if you do not keep a check on the fatty foods, it will go the other way. So, just check the quantity of fat you take. Too much can hinder your weight loss. It is true that calories, make a difference in weight loss. However, the quantity is important. Consuming excess fat, particularly, in pure forms will overload your body. The overloading will happen in the form of empty calories. Also, fats in pure form will not bring essential nutrients to your body. But, they just add calories in the form of fats.

Remedies:

  • Have an eye on the fats you take on a daily basis.
  • Eat more natural fatty foods. For instance, you can consider taking fatty cuts of meat and fatty fish.
  • Make sure you take butter and coconut oil dishes in minimal quantities.

Are you consuming more dairy products and nuts? If you are in the first sixty days of the ketogenic diet (also known as keto diet), better skip cheese, cream, and milk. It will help you understand whether you are sensitive to dairy products. Also, cutting on dairy products will help you lose weight. Similar to eating nuts, you will stop ketosis when you take too much dairy products. Do you know why these foods impair your weight loss? It is because of the calorie-dense nature. You can restrict yourself from taking too many nuts by opting for shelled nuts. Even, you can replace some of them with dried fruits. They are rich in nutrients and fibre and also simple sugars like fructose. Even, you should take them in moderation as well.

Remedies:

  • Reduce nut consumption, nut butter and also foods made using nut flours
  • Omit dairy, particularly cheese and heavy cream for a few weeks.

Does your ketosis diet include too low carbs? Of course, carb consumption should be low in your ketosis weight loss endeavour. However, overindulgence can derail ketosis. Further, it will also lead to cravings. In turn, you might get into overeating. You should remember one thing here. Most treats with a low level of carbs will have a high level of artificial sugars. Also, they are low in real nutrients. These artificial sweeteners can induce your cravings for the wrong foods. In turn, you will have a hard time losing weight. So, wise thinking is important when snacking.

Remedies:

  • Use lesser keto sweeteners like erythritol or stevia
  • Reduce the consumption of homemade keto desserts and snacks
  • Stop yourself from opting for sugar-free or low-carb snacks

Have you engaged yourself in a healthy checkup? You should remember about some undiagnosed underlying health conditions. Let us consider that an individual has undiagnosed issues. He will have a hard time losing weight with keto. So, before you begin with keto, get a complete health evaluation.

So, understand these reasons and take the tips above. In turn, you will achieve your weight loss goals with keto.

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18 Keto Desserts That Make the Diet Even Better

July 2, 2018
| No Comments
| Keto News

When you’re cutting down on carbs and saying “so long” to sugar, you might be wondering how dessert—which, after all, involves sweets by definition—is supposed to fit in.

Thankfully, it’s not as much of a head-scratcher as you might think. Thanks to a ton of keto-friendly ingredients on the market these days, you can enjoy a piece of cake or a fudgy brownie just as easily as any other sweet fiend out there—you’ve just got to make it yourself! So grab your keto-friendly dark chocolate, your favorite alternative sweeteners, your nut flours, and of course, your butter. It’s time to master keto desserts.

1. No-Bake Low Carb Strawberry Lemon Cheesecake Treats

Photo: My Life Cookbook

Doing away with the pie crust, this take on cheesecake gets right to the point: the luscious, smooth filling. With layers of tart strawberries cutting the richness of the cream cheese mixture, this parfait-like treat is both decadent and refreshing.

2. Keto Vanilla Pound Cake

Photo: Hey Keto Mama

Rich and buttery, pound cake isn’t usually associated with healthy eating, but all the eggs and sour cream in here fit comfortably within a keto diet plan. This recipe cuts down on the carbs by using almond flour and corn-derived erythritol as a sugar alternative.

3. Vegan Coconut Macaroons

Photo: Neurotic Mommy

Going keto might compel you to start experimenting with ingredients you would have never used otherwise. These vegan treats, for example, are held together with aquafaba—the liquid from a can of chickpeas, believe it or not. Still, the shredded coconut and the smooth chocolate on the bottom make them taste like the mouthwatering macaroons you know and love.

4. Grain-Free Maple Pecan Cheesecake Bars

Photo: Spinach Tiger

If plain cheesecake can be a bit too bland for you in the texture department, this recipe helps jazz things up. Between the crumbly almond flour pastry and the pecans studded throughout the filling, there’s enough crunch in here to keep the boredom at bay.

5. Easy Orange Cake Balls

Photo: Pretty Pies

Coconut flour replaces the regular kind to keep these cake balls keto. Even better, these cakes require no baking. Just mix, roll, and enjoy.

6. Cacao Butter Keto Blondies

Photo: My Sweet Keto

With plenty of butter—of both the regular and the cacao variety—plus coconut cream and eggs, these squares turn out exactly the way blondies should: dense, fudgy, and totally addictive. They’re the type of dessert you can feed to non-keto people, and they’d never know the difference.

7. Keto Carrot Cake With Cream Cheese Frosting

Photo: Broke Foodies

Aside from the almond flour base, not a whole lot about this recipe is that different from a regular carrot cake. You’ve got your carrots (duh), your spices, and of course, that non-negotiable cream cheese frosting, all of which make for a delectable—and not overly sweet—end result.

8. Keto Low-Carb Butter Pecan Ice Cream

Photo: Sugar Free Mom

Don’t let the need for an ice cream machine throw you off; you can also make this in a food processor and freeze in a loaf pan. The keto ice cream tastes as close to a standard butter pecan scoop as you can get. Summertime treats just got a little bit sweeter.

9. Keto Pumpkin Cheesecake Mousse

Stir some real pumpkin purée into your whipped cheesecake to give it some more depth of flavor, not to mention a tasty source of fiber. Since the mousse takes only 15 minutes to whip up, you’ll be making it often, regardless of the season.

10. Keto Avocado Brownies

Photo: My PCOS Kitchen

Not that going butter-free is really a concern on keto, but swapping it out for avocado makes these brownies suitable for any dairy-free dessert eaters you’ll be serving. For extra fudgy results, be sure to underbake slightly!

11. Keto Lemon Bars

Photo: Hey Keto Mama

New motto: When life gives you lemons, make keto lemon bars. Buttery, dense, and zesty, these delicious squares are a great way to get fruitiness without the carbs.

12. Almond Joy Chia Seed Pudding

Photo: What Great Grandma Ate

Chia pudding may be a popular breakfast item, but the addition of cocoa powder and dark chocolate chips automatically qualifies this version for dessert. Whip it up in the morning to have a cool treat waiting for you in the evening.

13. Keto Coconut Mocha Donuts

Photo: Keto Size Me

Donuts with coffee in them? These may be part of our dessert roundup, but they’re just asking to be breakfast. Thankfully, they’re packed with satisfying ingredients like fiber-rich coconut flour, eggs, and coconut oil, so you could totally get away with enjoying one in the morning.

14. Pistachio Toffee Cups

Photo: Bijoux and Bits

Pistachio is a seriously under-utilized nut, but this recipe reminds us why we need to use more of it. The chopped nuts become part of the caramel-like filling in these bite-size chocolates for a milder but much more unique alternative to peanut butter cups.

15. Sugar-Free Chocolate Bark With Bacon and Almonds

Photo: Jennifer Banz

We probably had you at “bacon,” but if that’s not already reason enough to make this sweet and savory bark, consider the fact that it also requires only three ingredients and no oven. There’s nothing not to love about it.

16. Avocado Popsicle With Coconut and Lime

Photo: Ketogasm

High-fat desserts can feel heavy fast, so serving them chilled is a great way to lighten things up. These eye-catching popsicles use avocado to get the necessary texture of ice cream, but generous pours of lime juice provide a pop of flavor to keep them from weighing you down.

17. 3-Ingredient Keto Peanut Butter Cookies

Photo: I Save A to Z

File this under “easiest way ever to satisfy a cookie craving.” With no flour in the mix, these are all about pure peanut buttery goodness. There’s even a no-sweetener option!

18. Keto Chocolate Sea Salt Cookies

Photo: Real Balanced

If you haven’t tried the chocolate and sea salt combo yet, boy, are you in for a treat with this recipe. Just a sprinkle of the savory stuff perfectly offsets the naturally sweet, soft, and chewy cookie, giving these so much more depth than the average chocolate bis

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15 Foods You Can Actually Eat On The Ketogenic Diet

July 2, 2018
| No Comments
| Keto News

Since carbs are pretty much off-limits.

Keto foods list

Let’s face it: The keto diet (a.k.a. ketogenic diet) is having a moment. From celebrities to athletes, this high-fat, low-carb diet has the wellness world abuzz for its ability to help people lose weight and shape up.

The premise? Cut back on carbs so that your body enters ketosis—meaning it burns fat instead of glucose for energy, says registered dietitian Isabel Smith. “When the body is deprived of carbs, it breaks down fat. Ketones are created in the liver and used for energy instead of glucose,” she says. Hence the name “ketogenic” diet.

In order to get your body into ketosis, 70 to 80 percent of your calories should come from fat, 15 to 20 percent from protein, and 5 percent from carbs. That means you’ll be eating approximately 25 to 35 grams of net carbs (about the equivalent of one apple, says Smith) per day. However, Smith notes that these specific ratios vary for each individual, so be sure to talk to your doctor or registered dietitian first, especially if you have a serious medical condition.

SO WHAT SHOULD YOU EAT?

And no, the keto diet doesn’t mean that you get to eat fried cheese for breakfast, lunch, and dinner. The focus is on healthy fats. “All food is technically allowed but it has to fall within the percent guidelines of the diet,” says Smith. “There are definitely healthier and less healthy ways to do it,” so skip the processed sugars and fried food. Also, be aware that you might feel little crummy as first as your body gets used to fewer carbs.

If you’re thinking of trying the keto diet, here’s an essential keto foods list for your reference.

SALMON

Salmon

Not only is salmon a good source of lean protein, it’s packed with omega-3 fatty acids—great for the keto diet. Plus, a three-ounce serving has zero carbs, according to the USDA.

P.S. all fish is okay on the keto diet. Other good fish choices include fatty fish like mackerel (also a vitamin B12 powerhouse) and sardines.

RELATED: THE 20 BEST LOW-CARB, HIGH-PROTEIN FOODS TO ADD TO YOUR DIET

GRASS-FED BEEF

Grass-fed beef

While all meat has zero carbs, opt for grass-fed beef and other fatty cuts of meat if you’re following the keto diet. Not only is grass-fed beef a good source of protein, it also provides healthy omega-3 fats (35 milligrams in a three-ounce serving compared to 18 milligrams in beef from grain-fed cows) and is better for the environment, too.

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EGGS

Eggs

While eggs have gotten a bad rap in the past (for the record: you shouldn’t fear the yolks), they’re a great source of protein, not to mention B vitamins, vitamin D, choline, and zinc. Plus, they only have about 0.36 grams of carbs, according to the USDA.

This easy trick will show you if your eggs are still good in seconds:

Hack Your Health: Is Your Egg Fresh?

by Women’s Health US

CHICKEN

Chicken
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With zero carbs, chicken is keto-approved. Opt for dark meat for more fat and iron. For example, one roasted chicken thigh with the skin on has 10 grams of fat, according to the USDA.

RELATED: 14 VEGETARIAN FOODS THAT HAVE MORE IRON THAN MEAT

AVOCADOS

Avocado

YES. The keto diet means plenty of avocados. One-third of this fruit has approximately seven grams of fat (primarily healthy monounsaturated fats), 3.9 grams of carbs and 3.1 grams of fiber, per the USDA. Plus, you’ll get a good does of folate and vitamin B5.

COCONUT OIL

Coconut oil

Coconut oil is a keto diet staple. While this pantry must-have is considered a healthy fat, it’s important to note that coconut oil consists of primarily saturated fat (so going overboard on it isn’t idea for your longterm heart health). According to the USDA, one tablespoon has 13 grams of fat—of which 11 grams are saturated fat.

FLAX SEEDS

Flax seeds
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These little seeds are a nutritional powerhouse, packed with healthy fats like omega-3 fatty acids. One tablespoon has three grams of carbs and 2.8 grams of fiber, per the USDA.

OLIVE OIL

Olive oil

If you aren’t crazy about the tropical aroma of coconut oil, don’t fret. Use olive oil instead for your cooking needs. One tablespoon has zero carbs and 13.5 grams of fat, primarily monounsaturated fats, per the USDA.

RELATED: THE 7 WORST FOODS TO EAT AT NIGHT

NUTS

Nuts

Nuts are a great, protein-rich food perfect for adherents to the keto diet. Opt for nuts packed with healthy fats like Brazil nuts, pecans, and walnuts. One serving contains between one to two carbs plus fiber to keep your blood sugar level.

WHOLE-MILK YOGURT

Whole milk yogurt
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Yogurt is a great versatile ingredient to include in your diet. Although yogurt has a rep for being naturally higher in sugar (and therefore in carbs), you don’t have to exclude it from your high-fat, low-carb diet. An eight-ounce serving of whole milk yogurt has 10.5 grams of carbohydrates, according to the USDA, while also packing in 7.8 grams of protein.

RELATED: ‘I DRANK WHOLE MILK INSTEAD OF ALMOND MILK FOR A MONTH—HERE’S WHAT HAPPENED’

SPINACH

Spinach

This dark, leafy green is a low-carb veggie staple. One cup of raw spinach has approximately one gram of carbs, not to mention vitamins A and K, and folate and magnesium, per the USDA.

KALE

Kale

This superfood staple is also keto-approved. One cup of raw kale has 1.4 grams of carbs and is a great source of vitamins K and C as well as plant-based calcium, according to the USDA.

CHARD

Chard
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If you’re sick of spinach and kale, try this dark leafy green. One cup of chard has only 1.35 grams of carbs and provides more than your daily needs for vitamin K and half of your daily vitamin A needs, per the USDA.

BROCCOLI

Broccoli

While one cup of chopped raw broccoli has six grams of carbs, per the USDA, it can still fit into your high-fat, low-carb lifestyle. It’s also an important source of vitamin C and K and the 2.4 grams of fiber will keep you full longer. P.S. Broccoli’s cousin cauliflower is great too, with 5.3 grams of carbs per serving.

RELATED: EXACTLY WHAT YOU SHOULD EAT IF YOU’RE TRYING TO LOSE WEIGHT

CUCUMBERS

Cucumber

You could probably guess that cucumbers are low-carb. According to the USDA, half a cup of sliced cukes has only 1.89 grams of carbs. Go ahead and toss them in your salad or munch them for a snack.

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Is the Keto Diet Bad for You?

July 2, 2018
| No Comments
| Keto News

Some people see great results with the keto diet, but it’s not right for everyone.

keto-diet-good-or-bad-for-you.gif

By now, you’ve probably heard all about the ketogenic diet, the high-fat, low-carb eating style everyone’s talking about. And while the benefits of keto are pretty well-known—weight loss and a suppressed appetite—the downsides are usually minimized by keto advocates. “The positive aspects of a ketogenic diet are spoken about much more than the drawbacks,” says Alix Turoff, R.D., C.D.N., C.P.T., a dietitian and personal trainer.

“The diet was introduced in the 1920s as a way to treat epilepsy and then sort of fell out of popularity with the introduction of anti-seizure drugs,” Turoff says. What’s more, ketosis (the goal of keto, a state where the body uses fat for energy instead of carbs) is something seen in people during periods of starvation—including in people with anorexia nervosa. “The body is deprived of carbohydrates and thus has to turn to ketone bodies as a fuel source,” Turoff explains. “People really need to understand that it’s not just a low-carbohydrate, high-fat diet—it actually changes the way your body uses fuel.”

Turoff doesn’t think the keto diet should be a go-to solution for weight loss, and she’s not alone in this opinion. Many of the dietitians Shape spoke to for this story had similar thoughts on the keto diet, which is why many of them strongly encourage anyone who is thinking about trying a ketogenic diet to chat with a registered dietitian first.

In the meantime, here are some things to keep in mind before you go full-on keto:

No one knows what the long-term effects are.

“The first major drawback is the fact that we really don’t have any long-term research about how keto followers fare 10, 20, 30 years down the line,” Turoff says. “What will the results look like? Will they regain the weight? Will they suffer health consequences? We also thought smoking and diet pills were a good idea, until long-term studies showed us that we were wrong.”

“Keto flu” is not a fun experience.

Keto dieters often commiserate about experiencing symptoms as their bodies adjust to the diet, but experts say this period of transition is no joke. “When your body first enters ketosis, you may experience a series of side effects termed the ‘keto flu,'” says Jennifer M. Brown, R.D., a faculty associate at Arizona State University’s School of Nutrition and Health Promotion. “These include fatigue, dizziness, lightheadedness, poor sleep, difficulty with exercise, and constipation, all resulting from extreme restriction of carbohydrates.” While these symptoms usually subside after the body adjusts to relying on fat for fuel, it can take anywhere from a few days to a few weeks. Is losing weight really worth potentially feeling ill for three weeks?! “Given that low-carb diets have not been shown to have an advantage when it comes to weight loss, I would say these side effects aren’t worth it and are unnecessary,” Brown says. (Related: Is It Possible to Follow a Vegetarian Keto Diet?)

It can throw your body’s hydration levels out of whack.

“Electrolyte imbalances can also be common if keto followers aren’t aware of hydration needs,” Turoff says. It’s important to stay hydrated on keto, she says, especially in the beginning. “As you limit carbohydrates, your body produces less insulin, and glycogen stores (how carbs are stored) in the muscles and liver are depleted. For every 1 gram of glycogen that’s depleted, you lose about 3 grams of water.” This causes the kidneys to flush out more water, and along with it, electrolytes your body needs like magnesium, calcium, sodium, and potassium. “Imbalanced electrolytes can lead to muscle cramps, irregular heartbeat, fatigue, cognitive distortions, and lack of body temperature control,” Turoff says. Some people may also be more likely to get kidney stones while on keto due to inadequate hydration, according to Turoff. (PS: These Are the Hydration Tips Every Fit Girl Needs.)

The initial weight loss is mostly water.

Your kidneys flushing out all that water is also part of the reason people see dramatic scale drops in the beginning of their keto journeys. “I wish people knew that the weight loss they will initially experience on this diet is largely due to water loss,” Brown says. That means you’re most likely not actually losing fat in the first couple of weeks, but instead losing water that will come back in the form of glycogen stores if and when you start eating carbs again. (BTW, Here’s How to Safely and Effectively Come Off the Keto Diet.)

You could have some seriously funky breath.

This one might not seem like a big deal, but it’s worth knowing about. “When the body goes into ketosis, it’s common for the breath to start smelling like acetone because of the breakdown of acetoacetic acid,” Turoff says. For reference: “Acetone is the chemical that gives nail polish its smell.” Uh, noted.

The brain fog you’ve heard about is a real thing.

“Your brain runs on glucose (a simple form of carbohydrates),” notes Adrien Paczosa, R.D., L.D., a registered dietitian and eating disorder specialist. “When you cut out carbs, your body has to ‘make’ carbs from breaking down other parts of the body. This results in what I like to call a hungry brain. You experience slower cognition, memory loss, headaches, and confusion.” That doesn’t sound so great, right? “Also, those who suffer from depression and anxiety may have higher levels of those periods when not eating carbs on a regular basis.” Because of this, keto might not be the best choice for those with mental health issues.

You’ll eat fewer fruits and vegetables.

“On a ketogenic diet, your intake of fruits and vegetables is extremely limited, and we all know how important the fiber, vitamins, minerals, and other compounds in fruits and veggies are,” says Libby Parker, R.D., a dietitian who specializes in treatment and prevention of eating disorders. It’s true: There are a lot of healthy but high-carb foods you can’t eat on the ketogenic diet. That’s one of the reasons keto is usually pretty low in fiber, which isn’t so great long-term. “Fiber is not only protective against many gastrointestinal cancers, it is also a big factor in fullness and weight loss,” Parker explains. “Furthermore, constipation is very common on low-fiber diets like the keto diet.” (That said, These Healthy, High-Fat Foods Can Help You Feel Full Longer.)

It may negatively affect your athletic performance.

There are people who say that keto helps your athletic performance, and those who say it hurts it. “The literature is mixed on how an ultra low-carbohydrate diet like the keto diet affects athletic performance,” says Grant Cox, C.S.C.S., head coach at Iron Tribe Fitness. But one thing is pretty clear: “A lot of it points to consistent decreases when athletes are looking for maximal power output (in weightlifting, vertical jumps, sprinting, etc.). Along the same lines, you’d be hard-pressed to put on weight and strength on such a low carbohydrate diet,” he says.

That might be part of the reason the keto diet is thought to be a better fit for endurance athletes. But even for them, evidence is mixed. “The keto diet has been popular with athletes that engage in long endurance events, because it requires them to rely on less frequent carbohydrate feedings to fuel their exercise (think gummies, drinks, and goos) and more on their body fat stores,” Brown explains. “This can decrease uncomfortable gastrointestinal symptoms (fewer stops at the porta-potties!), but a keto diet can be as challenging to maintain for an athlete as it is for a layperson.”

Plus, “some research has found that athletes on a keto diet become less efficient in their exercise,” Brown says. Because of this, the researchers involved in the study recommended that instead of going for a keto diet, athletes who want to take advantage of their body’s ability to use fat as fuel alternate between training in a carb-depleted state (for example, doing a fasted workout in the morning after not eating carbs the night before) and eating carbs as normal. (Related: 8 Things You Need to Know About Exercising on The Keto Diet)

It may trigger disordered eating.

Keto is pretty much a no-go for those who are prone to disordered eating. “Being on such a restrictive diet can quickly turn obsessive and if you’re prone to disordered eating, this can be even more dangerous,” Turoff says. To be fair, this isn’t exclusive to the keto diet, but it applies to any eating style that restricts entire food groups.

Even if you don’t have a history with eating disorders, keto can still leave some people (although certainly not everyone!) with negative feelings around food. “For the vast majority of people, keto is not sustainable, meaning they don’t stick with it for more than a few months,” Brown says. “Not ‘succeeding’ with this diet and returning to one’s usual eating habits can trigger feelings of guilt and failure.” Those two feelings can actually trigger disordered eating in some people in the worst-case scenario, says Brown. (Also, We Seriously Need to Stop Thinking of Foods As “Good” and “Bad”)

It can be emotionally exhausting.

“Most people who wind up trying a ketogenic diet and then deciding not to continue do so because of the emotional and lifestyle consequences,” Turoff says. To put it simply, people miss eating carbohydrates. “That doesn’t mean that you should be eating pizza or cupcakes every day, but what about having a sweet potato with a meal, or beans in a chili? Or fresh watermelon in the summer?” Turoff asks. “Whether or not we want to admit it, food plays much more than just a physical role in our lives and having such restrictions on the types of foods you can and can’t eat can really take a toll. It might be easy in the short-term to go for carb-free foods but at a certain point, the thought of not being able to eat your favorite foods again can become daunting.”

Eating in a restrictive way can be socially isolating, Brown says. “You may avoid parties and other gatherings because you may worry about what food will be available for you, or even what foods may tempt you. Having to plan and control what you are eating so closely may lead to increased anxiety and stress. And who doesn’t want to enjoy a beer with a friend or a piece of cake on your birthday?” As you probably know, emotional well-being and physical health are closely linked, which is all the more reason to choose foods that make you feel good both mentally and physically. If keto does that for you, great! But if it doesn’t, know you’re not alone.

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