What are your thoughts about starting a ketogenic diet? Choosing the ketogenic diet can be a wise decision since it has been proven to be more effective for weight loss than other diet plans. Keto diets are defined as a fat-based, low-carb diet that can help dieters lose weight by reducing their intake of carbohydrates. Although, having said that, it is also very easy for things to go wrong if you are uninformed and reckless. It is important that you avoid some common keto diet mistakes which are made by most beginners. Below is a list of some common mistakes that most beginners make:
There are some dangers associated with reducing your carbohydrate intake and increasing your fat intake at the same time. For instance, if you have been eating a lot of carbohydrates every single day and you suddenly switch over to a keto diet by drastically reducing your carbohydrate intake, your body may not be able to cope with such a drastic change. This is why you need to reduce your carbohydrate consumption before beginning this diet program so that your body is used to low-carb meals and does not react negatively when your carbohydrate intake is further restricted.
As a result of the focus on what they are eating during this period, many followers of the keto diet forget to drink enough water during this period. There are a few things you should be aware of when following a keto diet; if you don’t follow it carefully, it can cause dehydration; if you reduce your carbohydrate intake, it can upset the electrolyte and fluid balance in your body. It is also worth mentioning that the body tends to expel ketones through urine, and this automatically leads to a drop in the body’s water and salt levels.
Lack of preparation
Keto diet followers should expect to experience flu-like symptoms, commonly referred to as the “keto flu”. When the body undergoes a sudden reduction in carbohydrates, it experiences nausea, cramps, and fatigue in the early stages of the diet. This may or may not happen to you, but you should be aware of it and know that it will pass. It is best to continue eating foods that are rich in iron and magnesium, as well as drinking water to keep your body hydrated.
Remove omega-3 fatty acids from your diet.
Although the keto diet recommends eating fattening foods, such as cheese, bacon, etc., it does not mean that you should ignore foods with omega-3 fatty acids, such as fish. Include salmon, herring, sardines, mussels, and oysters in your diet, and eat healthy fats such as olive oil, avocado, chia seeds, and flax seeds.
Cut back on sweets.
You may already be familiar with keto brownies and cookies, but these are calorie-rich, even if they contain a low amount of carbohydrates. I can only eat these once in a while and can’t make them a regular part of my diet.
When you are on a keto diet, you can snack on foods such as seeds, nuts, cheese, avocados, etc. It is important to eat these foods when you are really hungry, and not because you are bored.
It is possible to suffer from dehydration if you do not consume enough salt in your meals. In the process of eliminating ketones from your body, your body also loses a large amount of sodium. As you have also eliminated processed food and canned goods from your diet, you will require sufficient levels of salt in order to replenish the sodium you have lost.
Reduce your vegetable intake.
One of the common keto diet mistakes is avoiding vegetables altogether in an attempt to reduce your carbohydrate intake. As a result of their fiber content, vegetables help prevent constipation, a common side-effect of the keto diet. Non-starchy vegetables such as broccoli, cauliflower, asparagus, tomato, cucumber, and leafy greens are ideal.