Today we pay attention to what is the most difficult in the ketogenic diet – what are the obstacles that may prevent some people from following it?
In essence, the keto diet increases fat intake while limiting carbohydrates. Thus, the body begins to use fat as a source of energy. The goal is to enter a phase of ketosis.
Let’s see what is the most difficult in the ketogenic diet.
The most difficult thing about a ketogenic diet – 9 challenges and how to deal with them
In the beginning, like any new change, you may encounter unpleasant symptoms that are due to a positive change in diet. It takes time to adapt to the new energy source.
1. Unwanted side effects
Many people who follow a keto diet for a long time would say that the first week is the most difficult. It is then that the keto flu appears, with symptoms such as headaches, muscle aches, hunger for carbohydrates (sugar).
The keto flu subsides within one, at most two weeks. In our blog you will find many tips on how to deal with it more easily and how to relieve symptoms.
Eventually, the body will enter the next phase of the keto diet, when it will no longer need carbohydrates. And it will start converting fat into energy.
With careful study of the principles of the regime and perseverance, many people successfully lose weight. As well as benefit from the many health benefits of the new, controlled diet.
2. What is the most difficult thing about a ketogenic diet? Giving up favorite foods
Initially, people thought that giving up carbs would be the hardest part. Especially from sugar and all the temptations it contains, to which we are addicted.
But removing high-carb foods and sugar from your kitchen altogether will help you control yourself during the keto regimen.
In addition, there are already many carbohydrate and sugar substitutes available that you can take advantage of. Without worrying about your health and weight.
In the “Keto recipes” section of our site you will find a huge selection of low-carbohydrate recipes for the ketogenic regime. From appetizers to dessert – you do not need to deprive yourself of anything, you need to accept the culinary challenge.
3. Cooking keto dishes and shopping for the regime
The fact that most meals during the keto regime must be home-cooked is a concern for many people. Whether from lack of culinary experience, desire or time, this is a fact.
Although there are already many options on the market that are sugar-free, gluten-free, low-carbohydrate – generally suitable for keto, it is still not advisable to rely on them on a daily basis.
Look on the bright side – the fact that you prepare your own food means that you will know what and how much you eat. You will not worry about hidden sugars, empty calories, inaccurate carbohydrates. And this will help you a lot in achieving fast and lasting results.
4. What is the most difficult thing about a ketogenic diet? Eating on the go and in a restaurant
However, there are situations in which we can not eat a home-cooked meal. However, when you are on the move, it is also not that difficult. Energy, raw bites or yoghurt with berry fruits are quickly prepared. A handful of nuts saturate the body enough until the next meal.
When you’re in a restaurant, what you need to look out for are the ingredients. When you know what are the allowed and forbidden foods in the keto regime, as well as their approximate carbohydrate values, you will easily find your way in the right dish from the menu.
In addition, you can always ask the chef to exclude a product from the recipe that you liked, if it is not keto.
5. The temptation of some dishes forbidden in keto eating
Under the keto regime, we can’t eat our favorite burger with french fries, which is sometimes hard to resist.
At such times, remember that the keto regime holds you responsible for your diet. Every momentary temptation can be a step back in what has been achieved so far.
You can also make a keto burger with low-carb cakes. And it will be no less tasty and suitable for your regime.
6. The fear of failure
There is always room for failure in every new endeavor, it is a natural part of life. What you can do is start over.
One of the difficult things about the keto diet is overcoming your worries when starting it. But this should not stop you – you can always start again and clean, there are no fatal steps in following the regime.
7. Inconsistency in weight loss
Even after starting a keto diet, it can become difficult to stick to it. One possible reason for this is the lack of progress in losing weight.
This can demotivate anyone in their quest to continue the keto diet. Even though you do everything right, you don’t see results.
The problem may lie in some of the common mistakes in keto nutrition, which you will find in our blog. Find out what is the pitfall that hinders your success and remove it.
One tip: try intermittent fasting. Surprisingly, intermittent fasting can work wonders when it comes to losing weight.
8. Consume enough fat
The common claim that fat should be avoided at all costs has long been scientifically refuted. If you have avoided them so far, in the keto diet they take up 70 to 80% of the daily menu, followed by 20% protein and up to 5% carbohydrates.
If you have difficulty getting enough fat without resorting to putting mayonnaise on everything or consuming a lot of cream, follow our recommendations.
They are, respectively:
- High quality fats – avocado, eggs
- Consumption of oily fish – salmon, sardines, tuna, herring
- Nuts – pecans
- Olive oil, cow oil / Ghee, coconut oil
- Meat – pork, lamb, beef
If you do not get enough fat, you will not enter the ketosis phase because you consume too much protein. And this can lead to energy stagnation.
With the wrong distribution of proteins and carbohydrates, a person on a ketogenic diet cannot enter the ketosis phase. This leads to constant fatigue and relentless hunger. Therefore – to demotivation.
9. Too much information
Insufficient information about following the regimen properly is just as unpleasant as too much information. The latter is more possible because many people already follow the regime and can express an opinion.
It is important to sift through the information that works for you. There are various keto diets based on varying percentages of fat, carbohydrate and protein intake.
The menu during the mode can be really varied, you need to put a little more effort. And be informed about how and what food to consume.