If you are following the keto diet, you must go through this article so as to not make some of the most common mistakes.
One of the most important things we can tell you right at the offset is that the keto diet is still a relatively new diet method and as such there hasn’t been longer term and in depth research on it. The two things that we do know about the diet is that it contains a high-fat, high premier protein very-low-carb diet and that it is an extremely restrictive diet in terms of what you can eat. To do it properly the diet has to be maintained.
When you are doing a keto diet, it is important to make sure that you avoid grains, sweets and sauces and also limit the amount of fruit you intake. As is the case with the keto diet, the main thing that will fill you up from your diet is fats, loads and loads of it.
This has to be done so as the body can go into the ketosis mode, the mode in which the body starts to burn fat to produce energy instead of burning carbs. This will in most cases result in weight loss.
Because of the fact that carbs are found in almost everything and that also fats come in different forms, getting the keto diet right can be challenging, especially if you are new to this type of diet and lifestyle. Below we will list some of the most common mistakes to avoid.
Too much fat and too little carbs too soon
From being on a carb heavy diet which probably included things like pasts, cereal, sandwiches etc to going on the keto diet, the process can cause the body to go into shock.
Try taking it easy when starting off the keto diet. You want to give your body ample time to get used to the new diet and energy production methods. It might be a good idea to really cut off excess carbs before you start the keto diet. This will help the body get used to running on fewer carbs than before.
Make sure to drink plenty of water
With so much attention being given to what you are eating, it will be worthwhile to also pay attention to what you are drinking. The possibility of dehydration is more pronounced when on a keto diet. With so much decrease in carbohydrate intake, it can have an effect on the body’s fluid and electrolyte balance.
Cards are generally stored with water in the body, so when we cut down on carbs- these stores are depleted and the water that was in them is lost along with them. When we are on this type of diet, the body essentially gets rid of the accumulation of ketones through urine.
This is also a reason for the body to become more dehydrated as well. It is recommended to drink more water than what you did when you were not following the keto diet.
Be Prepared For The Keto Flu
When the body is transitioning from burning carbohydrates to burning fat, a very common thing may happen to you. You may get what is basically known as the “keto flu,” or symptoms that are flu-like during the first couple of weeks of starting the keto diet.
If you are not prepared for it and not aware that this is a very common thing to happen, you may think that something is off with the diet and you may decide to give up on the diet completely.
You can also better prepare yourself for this period of low energy by properly making and following meal plans. It is recommended that you eat some foods that are rich in potassium, magnesium and sodium. You are also recommended to make sure that you are consuming enough water so that you don’t become dehydrated.
Consume plenty of Omega-3 fats
As fats act as the main fuel in this type of diet, it can be tempting to get all the required fats from unhealthy sources such as bacon, cream and cheese. When choosing the type of fats to put into our bodies consideration must be made for including anti-inflammatory fats such as omega-3s.
The healthier type of fats are found in foods like salmon, sardines, oysters etc. If you are not too fond of seafood you can also try stuff like cod liver oil. Other fats of the healthier variety are also good for maintaining the keto diet. You may want to stock up on foods like avocado, chia seeds, flaxseed etc. These types of foods are very good when on the keto diet.
Not Enough Salt
While the way the current trend of processed foods is taking off, asking someone to eat more salt is truly uncommon. This is however very much a necessity when you are on keto.
When the body gets rid of ketones, the body loses sodium. Then there is also the fact that you have completely gotten rid of the most common source of salt in a standard diet which is processed foods.
Consult with your doctor before starting
It is vitally important that you share your diet plans with your doctor. Many people use this diet therapeutically for other medical conditions.
If you are doing this as well you need to make sure that your doctor knows about this and is onboard with your plans. There might even be a need for your doctor to change your medication so that there are not any adverse effects of following this diet.
So as we can see, there are some reservations that you have to factor in when you are going on the keto diet. It is also very important that you plan out your meals and food intake very carefully and specifically so as to make sure that you are truly following the keto diet.