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| the 5 most popular mistakes to avoid at keto diet |
Attention..the 5 most popular mistakes to avoid On a keto diet
Starting to eat Keto is quite simple once you understand the basic principles (choose the right lipids, limit carbs, and moderate protein). There are, however, some mistakes for beginners to avoid, as far as knowing them from the beginning!
If you did not get the results you expect from this diet or any other low carb diet, you may have made one of these 5 common mistakes.
In the keto diet, there is no precise delimitation.
Some would say that 50 grams of carbs (which is already much less than in a standard Western diet) are enough.
But if you want to enter ketosis, with an abundance of ketone bodies that flood your bloodstream (to provide your brain with a source of efficient energy), then that amount may be too high.
Indeed, each person has their own limitations that need to be assessed with urine strips (for example). This personal limit depends on many parameters and it is not uncommon for a person to need to limit their intake to less than 35 grams of carbs per day to enter and stay in ketosis.
In this case, the 50g of carbohydrates do not allow your body to use fat as an energy source. You may feel very weak, have headaches, and finally give up.
This diet is not available to all, because it requires to have advanced knowledge of the nutritional properties of food (and put them in applications).
If you did not get the results you expect from this diet or any other low carb diet, you may have made one of these 5 common mistakes.
Eat a lot of carbs
In the keto diet, there is no precise delimitation.
Some would say that 50 grams of carbs (which is already much less than in a standard Western diet) are enough.
But if you want to enter ketosis, with an abundance of ketone bodies that flood your bloodstream (to provide your brain with a source of efficient energy), then that amount may be too high.
Indeed, each person has their own limitations that need to be assessed with urine strips (for example). This personal limit depends on many parameters and it is not uncommon for a person to need to limit their intake to less than 35 grams of carbs per day to enter and stay in ketosis.
In this case, the 50g of carbohydrates do not allow your body to use fat as an energy source. You may feel very weak, have headaches, and finally give up.
This diet is not available to all, because it requires to have advanced knowledge of the nutritional properties of food (and put them in applications).
Eat too much protein
Compared to other macronutrients, it has the power to improve satiety and increase fat burning.
Protein intake should normally promote weight loss and improve body composition. But it does not work for people on a keto diet. Because when you consume a lot of protein can turn against you!
In fact, when you consume more protein than your body needs, a portion of the amino acids contained in proteins is converted to glucose by a process called gluconeogenesis.
This can be problematic as part of a ketogenic diet and prevent your body from entering a real ketosis.
A keto diet must be low in carbs, high in fat and "moderate" in protein.
Be afraid to eat fats
Most people derive the majority of their calories from the carbohydrate foods.
When you remove this source of energy from your diet, you must replace it with something or you will be hungry.
Unfortunately, some people think that reducing carbs is a good idea and that a reduction in fats and carbs could be even better. This is a big mistake.
You have to get some energy somewhere and if you do not eat carbs, then you have to bring some fat to make up for it. If not, you will be hungry, you will feel bad and will eventually give up this diet.
There is no scientific reason to fear lipids, as long as you choose healthy fatty acids such as monounsaturated, saturated and omega-3 fats, while eliminating trans fatty acids.
Do not forget that for this diet to work, at least 65% of lipids must be added. Do not skimp on sources of good fats such as olive oil, coconut oil, butter, etc.
Do not consume enough salt
One of the main consequences of the ketogenic diet is the reduction of insulin levels.
Insulin has many functions in the body, such as encouraging fat cells to store fat.
But another thing that insulin does is send a signal to the kidneys to keep the sodium.
With a ketogenic diet, insulin levels decrease and the body also eliminates excess sodium and water. This is the reason why people often get rid of bloating in the days following a low carb diet.
That said, sodium is a crucial electrolyte for the body and this can become problematic if the kidneys are draining too much.
This largely explains the side effects of low carb diets, such as dizziness, fatigue, headaches, and constipation.
The best way to solve this problem is to add more sodium to your diet. For this, nothing more simple, just put a little more salt in your food.
Do not be patient
The body is designed to burn carbohydrates first if they are present. In other words, if they are still available, that's what your body will choose to use as energy.
But if you drastically reduce carbohydrates, the body will have to turn to another source of energy ... fats, which come from your diet or your body fat stores.
It may take a few days for the body to adjust to burning mainly fats rather than carbs, and during that time you may feel a little worse.
This is what the Anglo-Saxons call "low carb flu" that can be explicated as "flu caused by a low carb diet", and it happens to most people.
It can last from 3 to 4 days, but a complete adaptation, the famous "keto-adaptation", can take several weeks.
It is therefore essential to be patient and scrupulously respect dietary rules from the beginning so that this metabolic adaptation can take place as quickly as possible.
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