Photo by Alex Munsell
Originally Posted On: http://www.itsketobro.com/6-common-keto-diet-mistakes/
Everyone is talking about the keto diet. It has become exceedingly popular for the simple reason that it works. When compared to other diets, people are losing more weight faster when on keto. Its benefits include that there are no calories to count – you’re never hungry. Instead of calories, you count carbohydrates and indulge in fats. Bacon rules on the keto diet.
The reason for keto’s success is that it changes how your body uses fuel. On a normal diet, carbohydrates are turned into glucose, which the body uses for energy. The fat we consume remains stored (and linger on our hips and thighs). On the keto diet, you reduce your carbohydrate intake, thus literally forcing your system to use up fat for fuel. Instead of retaining fat, the body transforms fat into energy.
The keto diet really works. You avoid starches, grains, and sugar and add more fat to your diet. However, many people have adopted it and are finding it difficult to achieve the desired results. The reason may be one or several common mistakes that beginning dieters on the keto diet make.
#1. Making Dietary Changes Too Quickly
If you are accustomed to a normal diet of bread, pasta, and starchy potatoes and jump into keto and consume only the recommended 20-50 grams of carbs, your body may not adapt as quickly as you would like to the change.
Ease into the diet and reduce your carbs and increase your fat intake more gradually.
#2. Not Drinking Enough Water
When you are on the keto diet (or, in a state of ketosis) you find yourself eliminating more salt than you normally would. You will also likely consume less salt as you eliminate processed foods from your diet. This can lead to dehydration. Increase your water intake to a minimum of eight 8-oz. glasses of water a day. Keep in mind that coffee, tea, and alcohol can be dehydrating. Your salt intake can easily be adjusted by salting your food more than usual and snacking on a bouillon broth once or twice a day.
#3. Not Being Prepared for the Keto Flu
When you begin the keto diet, your body undergoes a number of changes, especially in how it processed foods. As a result, some people (not everyone) can develop symptoms of the keto flu within a week of beginning the diet. There are any number of symptoms, including fatigue, insomnia, irritability, headaches, and difficulty in concentrating.
This flu can last for a few days as your body adjusts to its new regime. The causes of the keto flu remain unknown. Experts have surmised the reason may be carbohydrate or sugar withdrawal, but no one is certain. The trick is to be prepared to live with the above symptoms for a few days until your body adjusts.
Drinking plenty of water is one means of alleviating the worse signs of the keto flu.
You should be doing that anyway. Also, we have discussed how ill-advised it is to switch from a normal all-American diet to the keto diet too quickly. Eliminate your carbs more slowly instead of going cold turkey. The symptoms of the keto flu will disappear, so it is important that you not give up at this point. Most successful keto dieters consider a few days of energy loss worth the end results.
#4. Eating Too Much of the Wrong Types of Fat
A huge reason the keto diet is so popular is not just its proven ability to help with weight loss, but its promises of tasty diet no-no’s such as bacon, burgers, and fried foods. These are certainly permitted. You need the fats to change your metabolism. But it is easy to forget that not all fats are created equal.
If your new keto diet consists of little else than bacon and burgers, you are missing out on needed omega-3 fatty acids found in fish, especially in salmon and sardines. The use of any oils is permitted when frying but try and avoid or limit saturated and trans fats that are found in margarines, shortening, and many cooking oils. Instead, focus on healthy monounsaturated fats found in nuts, avocados, and olive oil. Also, eat plenty of fish and seeds. You can indulge in bacon and burgers, just be sure you add other fats to your keto diet, as well.
#5. It’s a Mistake Not to Check With Your Doctor
As with any major changes in your dietary habits, you should be discussing the keto diet with your physician before you begin. The diet may involve the need to adjust certain medications, such as insulin. With limited carbohydrates, your doctor may suggest lowering your dose. Many doctors are recommending the keto diet as a way to treat type-2 diabetes.
#6. Forgetting That All Fruits and Vegetables Are Not Equal
If you still don’t realize how unique the keto diet is, you’ll be surprised that you need to watch your fruits and vegetables while on it. Most other diets permit “unlimited” produce, and they certainly are low in calories and healthy. With the keto diet, you need to be more careful and selective. Keep in mind you are not counting calories; you are counting your carbs. That changes how you view fruits and vegetables. Some have more sugar and carbs than others.
All you need to do is eat the “right” fruits and vegetables, and in the right quantity.
This is especially important with fruits because of their high sugar content. Still, healthy produce has a definite place in your keto diet.
When it comes to fruits, feel free to indulge in the following:
- Watermelon – extremely low in carbohydrates and calories, and very healthy for you.
- Most other melons are also keto-approved.
- Berries – consider berries your fruit candy and treat yourself.
- Avocados, considered by some as a “superfood,” is very low in carbohydrates.
With vegetables, you want the non-starchy ones. That definitely excludes potatoes, peas, corn and the healthy sweet potato. Here are your best vegetable choices:
Think green. Go for the cucumbers, lettuce, asparagus, chard, broccoli, bell peppers, and zucchini. If you feel like changing the color palette, add some cauliflower, mushrooms, tomatoes, and cabbage to your keto diet.
The keto diet has helped many people lose weight. The weight loss can be easily maintained by upping the carb level when you have reached your desired weight. By avoiding the above common keto mistakes, you should see the pounds drop without a great deal of struggling.