Keto Diet Side Dishes for the Holidays. Ketogenic recipe round up! (2024)

FAQs

What are big mistakes on keto? ›

Eating too much protein and not enough fats

Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet.

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

Choose vegetable sides that are low in carbs, like green beans or broccoli, staying away from baked beans, corn, sweet potatoes, and other higher-carb veggies. Avoid barbecue sauce, as it is typically full of sugar. Most hot sauces and salsas are a reasonable choice.

Cheese is a controversial keto diet addition. While individual cheeses have different nutritional profiles, cheese's overall high saturated fat qualifies it as a food you ought to limit — but some research suggests that cheese has some health benefits as well.

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Ultimately, the Atkins diet may be easier to stick with long-term because it allows you to gradually add carbohydrates back into your diet, and has been linked to fewer side effects than the keto diet.

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

What junk food is keto-friendly? ›

Yes, rotisserie chicken is keto-friendly. It's a carb-free option and a great source of protein (20-25 grams of protein per portion size). But you need to be careful about the part of the whole chicken you eat since some options have a high-fat content (mostly from saturated fats).

1.The First 10 Days May Be The Toughest

Many people starting off keto will go through this and it's often referred to as the “Keto Flu”. It's caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic.

The Hardest Part About Keto Is Eating Enough Fat

Until keto, fat was an occasional indulgence: a slice of rich, triple creme cheese here, a sausage and bacon breakfast there, the once-a-year slice of many-layered birthday cake. Now fat is a daily requirement and it can be a struggle to get enough of it.

You should avoid cheat meals and days on the keto diet. Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.

Keto diet risks

Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.