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5 most common mistakes in the keto diet

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Many people start following a ketogenic diet without having enough information about it. The lack of such leads to many mistakes in following the keto diet.

This diet is multi-layered and it is important to consider it in full detail before proceeding to its observance.

There are many obstacles that can lead to adverse effects and suboptimal results. Reducing and limiting carbohydrates is a good first step, but it is not enough to achieve the full effectiveness of this type of diet.

In this article we have collected the five most common mistakes in the keto diet and tips on how to avoid them.

1. The amount of carbohydrates consumed

There are many sources associated with following a low carb diet. In each of them, different values ​​are indicated for the allowed daily intake of carbohydrates. It is often believed that anything below 100-150 grams per day is usually considered low in carbohydrates. However, this is the first and one of the most common mistakes in the keto diet.

In order to achieve the metabolic state of ketosis, in which our body will begin to burn accumulated fat, it is important not to eat more than 50 g of carbohydrates per day. Here we specify that with a stricter low-carb diet, beginners start with 20 g of carbohydrates per day until they reach the desired weight.

In this range of carbohydrates we can achieve great results, as long as we consume mainly unprocessed, real foods.

2. Excessive protein intake

Protein is a very important macronutrient that most people do not get enough of. It is especially useful and necessary for athletes and people with constant physical activity. It can help the feeling of satiety and increase fat burning better than other macronutrients, with a well-functioning metabolism.

Generally speaking, more protein should lead to weight loss and improved body composition.

However, eating unlimited amounts of protein is one of the mistakes of a keto diet. When we follow a low-carb diet, frequent consumption of protein-rich foods is not in our favor.

Following a keto regimen, low carbohydrate intake is recommended, combined with foods high in healthy fats and moderate in protein.

3. Mistakes in the keto diet: Limit fat intake

The absolute myth is that fats are harmful. Healthy fats, which are natural, can be a great fuel for cells. When not combined with carbohydrates, they work in our body with proven benefits.

One of the mistakes of a keto diet is to limit not only carbohydrate intake, but also fat intake. This does not make the diet healthier, on the contrary.

We have said many times that diets based on deprivation are associated with the unwanted yo-yo effect.

There is no scientific reason to worry about eating fat. However, it is important that they are natural and healthy, like monounsaturated and omega-3 fats. Trans fats are harmful and can be found in most packaged and processed foods.

4. Lack of sodium in the diet

One of the main positive effects of a low carb diet is a reduction in insulin levels. This hormone has many different functions in our body. One of the most important is that it signals fat cells to store fat and the kidneys to retain sodium.

With a keto diet, insulin levels decrease and the body begins to excrete excess sodium and stored water along with it. Therefore, with this diet, the unpleasant swelling of the body decreases within a few days after eating a low-carbohydrate diet.

However, sodium is an important electrolyte.

Here it is important to avoid sodium deficiency by adding it to our diet.

The easiest way to do this is to salt your food with common salt, rich in sodium. This way we will avoid one of the most common mistakes in the keto diet.

5. Quitting the regime too early

Throughout our conscious life, our body, cells and brain have been nourished by carbohydrates. When changing the main fuel, it normally falls into a period of stress due to the unknown source of fuel. This is the time to give the body time to adapt to change.

Many people experience difficulties during this period and simply give up. But this is one of the known mistakes in the keto diet.

It is important to know that the general malaise passes. It is also known as “keto flu” and its duration depends on the individual organism and its ability to adapt. In some people it lasts for 2-3 days, and in others – 2-3 weeks.

That is why it is important to be patient in the beginning and strictly adhere to the diet – this is the key to the goals.

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