and any diet, regimen, or diet probably has more people giving up because they haven’t achieved the desired result than those who have succeeded. There are many ways and diets through which you can lose weight or gain weight / muscle mass. By eating a calorie deficit, you will lose weight by eating only chocolate, pure sugar, ice cream or bread. You will be weak, but not healthy.
Unlike almost all other diets, keto nutrition is a completely healthy and safe way for your body to do it. With it, foods that adversely affect health are completely excluded from your diet. So weight control is just one of the benefits you will get when you are in ketosis.
We stand firmly behind the Claim that keto Nutrition works.
Tested and verified. From us and millions of other people. If you have already tried and did not get a result, you have made some of the mistakes that we will point out in this and the next article.
Keto nutrition requires a precise determination of your daily caloric needs according to your gender, weight, body fat percentage, physical activity and goals and their exact adherence within a certain ratio of fat / protein / carbohydrates. Eating keto foods and such recipes prepared according to keto without complying with the above will not lead to ketosis. This is one of the most common mistakes and the reason why some people think that keto nutrition does not work or at least not with them.
Let’s look at some of the most common mistakes made in the keto diet that can lead to success.
One of the most common mistakes is not giving your body enough time to adapt to burning fat. Our body prefers to use carbohydrates for energy if they are available. When their intake is reduced, our body begins to use fats for energy. Adaptation can take 2 to 4 weeks. And sometimes up to two months, it is strictly individual. During this period of adaptation, the most unpleasant moment is keto fever. Once you overcome it, we promise you will be impressed by all the benefits of keto nutrition.
Give your Body time, stick to your Goals and this Perseverance will Reward you.
Intake of hidden carbohydrates
The intake of net carbohydrates in keto should be 5% or up to 20 g. of the total nutrients for the day, which does not leave much room for calculation errors. Recently, low carb diets have become very popular and we see very good suggestions as recipes everywhere on social media, unfortunately most have miscalculated nutritional values and would not allow you to enter ketosis or take you out of it. Do not take what is written by someone for granted – think and analyze.
Carefully read the labels, which are also quite confusing, compared to what are net carbohydrates, fiber, sugars. If you have doubts about the exact amount of net carbohydrates in a food, a safer approach would be to take total carbohydrates as such.
You trust Recipes in which the Calculations are Completely wrong.
Finding low carb recipes on the internet seems easy. A simple Google search will return you dozens of results. But can we trust them? We personally do not. We will give just one example of completely miscalculated values in a recipe. Attempts to enter ketosis with the use of such recipes will not bring you results and most likely as a consequence you will join a large group of people who have tried this diet and gave up due to lack of satisfactory results. In fact, due to the intake of significant amounts of carbohydrates, they have never been on keto.
We find on the Internet this recipe for a low-carbohydrate Cake with Mozzarella suitable for Keto.
For a person at least briefly acquainted with the nutritional values of the individual products, the light comes on as soon as we see “net carbohydrates-0”, next to eggs, milk, mozzarella ..
Here are the true Values in one Serving of this Cake.
Based on only 80 g in one serving, the discrepancies are serious. Especially for carbohydrates – 100% difference for the total and 340% difference for the net!
To be honest, one serving of this cake will not harm, hinder or take you out of ketosis. But eating foods calculated in this way is always a recipe for certain failure. Thus you will neither enter into ketosis, nor will you reach it at all.
You are not Getting enough Electrolytes
Keto nutrition suppresses insulin (the hormone responsible for storing sodium), which causes our kidneys to excrete sodium from our body. For this reason, we need to salt our food with quality salt so that we can catch up. The other two electrolytes we need are magnesium and potassium. If no supplements are taken, they should be obtained from green vegetables, avocados and nuts.
Excessive protein Consumption
The protein in the keto diet must be exactly in accordance with the active fat-free weight of each person and his physical activity. You do not need to eat more protein than your body needs to maintain or gain muscle mass. The role of protein is constructive. Excess of it will not get you out of ketosis, but it is an expensive source of calories that you do not use.
“It is wrongly believed that the keto diet is a high protein diet, on the contrary. This is probably the most common mistake people make when they start eating keto. The amount of protein is strictly individual for each according to his weight, percentage of fat, physical activity and load. Low values of protein relative to your active weight work best when it comes to losing fat. A number of studies have shown that even when gaining muscle mass, many bodybuilders in the studies did not have any change in protein intake over 1.8 g per kg of active weight. This is the maximum that we recommend and only for people who actively train with weights”.
At the same time, you need to make sure that the amount of protein is not less than the needs of the body, so as not to start losing muscle mass. The amount of protein is probably the most difficult part of determining the daily caloric intake for each person. For people who have no experience, it is best to move to the minimum values. And the increase in the amount according to the needs of the body should be gradual. Use our online calculator to determine the required base values.
Insufficient intake of Fats and Calories
Weight loss is traditionally associated with starvation. NO! This is the wrong approach to achieving truly lasting and healthy results. Most people who switch to this diet have concerns about eating too much fat. Because for years, fats have been stigmatized as extremely harmful. Eat healthy fats and increase your caloric intake from fats to 75% of your total for the day.
The best sources of fat are:
– lard from grazing animals
– meat with fat
– MCT oils,
– coconut and cocoa butter
To burn our own fat in keto, the fat we eat must be calorie deficient according to the body’s needs. Fat saturates more than any other food source, which is why it is also possible to consume less. Don’t be afraid of fats, they are true friends to a healthier lifestyle.
Not enough Hydration
Getting enough water for your body is extremely important with any diet. For a woman like me weighing 55 kg, the minimum water per day is 1.80 liters. Irregular bowel movements are a common problem with keto nutrition and one of the reasons for this is insufficient hydration.
Excessive amount of Carbohydrates
To maintain ketosis, it is enough to keep 20 to 50 grams of carbohydrates a day, BUT, and a big BUT, this only applies to people who have already adapted their body to burn fat for energy. If you are just starting with the keto diet, it is absolutely mandatory that your carbohydrates for the day do not exceed 20 g of net carbohydrates. An exception can only be made in the process of adaptation if you feel too bad. Then you can increase your net carbs to 50g while dealing with keto fever. But a far more appropriate approach is to take enough electrolytes and MCT oil. Most people have burned sugars for energy all their lives and do not understand that in order to make such a change in the processes of their body, it must really be limited by carbohydrate intake. Unfortunately, there is no exact deadline for achieving this adaptation. Everyone is different and takes different time. For some it takes one or two weeks, for others two months.
Insufficient sleep and Stress
Two factors, the overcoming of which, unfortunately, does not always depend on us. Complete sleep and lack of stress will help you switch to keto much easier. If possible, choose a time when these two factors will be available. However, once you have adapted, you will notice that you will be able to bear stressful days and fatigue more easily. In people under constant stress, the adaptation to burning fat brings additional stress and, accordingly, the levels of cortisol (stress hormone) in their body are extremely variable. In these people, a drop in blood sugar instead of ketone production could lead to disruption of hormone levels and hypoglycemia, which will lead to constant exhaustion in your body. Lack of sleep is another factor that disrupts blood sugar regulation and can prevent you from entering ketosis.
Irregular bowel movements are one of the most common problems with keto nutrition. It occurs with insufficient hydration, insufficient fat intake or insufficient fiber. The best approach to keto nutrition is to eat green vegetables rich in fiber and that is where the net carbohydrates come from. Limit yourself to the fiber contained in the carbohydrates you eat as part of your daily caloric intake. Eating fiber alone is not healthy, or at least pointless. It is a very good practice to drink a glass of warm water with lemon juice, apple cider vinegar or even coconut oil in the morning on an empty stomach before eating any food. Magnesium is also an extremely useful supplement to avoid constipation. Usually a glass of warm water with apple cider vinegar every morning before a meal, followed by a cup of coffee with fat and avocado in the daily menu will be enough to avoid such problems.
Industrially produced Food
Yes, technically you can follow a ketogenic diet by eating industrially produced food, with all the preservatives, pesticides, herbicides, antibiotics, etc. but is it worth it? For us, ketogenic nutrition is an extremely powerful tool not just for weight loss, but for healing the body. Therefore, it is good that the food is from clean sources, organically grown and the animals are grazed.