6 Keto Mistakes To Avoid At All Costs
- 30 Jul, 2020
Congratulations on taking up the Keto diet. The unique Ketogenic diet is not just another high fat and low carb diet, it is a life changing experience and we are sure that you have seen quite many examples around you for sure.
People from all age groups, different walks of life, gymnastics, fitness freaks and patients around the globe have been following the Keto diet and have come out with a beaming smile. The diet keeps on getting popular day by day.
Ketogenic diet is well known for the prevention and cure of type 2 diabetes, chronic diseases like heart related problems, renal defects etc. It has been very effective in curing diseases like Parkinson's, Autism, Alzheimer etc. People mostly use it to lose weight and burn fat out of their bodies.
We're sure that you are well aware that the Keto diet is all about avoiding carbohydrates and feeding your body with ample amounts of fats.The diet can do wonders if followed strictly by consuming the Keto friendly diet in proper amounts which can be tracked by the Keto Calculator.
Apart from eating the proper Keto friendly die, inculcating healthy lifestyle habits, doing physical activities and avoiding all forms of carbohydrates there are some major mistakes which 8 out of 10 dieters tend to do on a Ketogenic diet.
These mistakes are serious in nature and can disrupt the process of Ketosis which is the initial step of the success of the Keto diet. Here we are to help you out with such minor- major mistakes so that your Ketosis goes on smoothly without any hindrance. So, try to avoid these common keto mistakes to make your diet as smooth as possible.
1. NOT DRINKING ENOUGH WATER
This is one of the major mistakes dieters do. In the initial days of the Keto diet, the body does a lot of metabolic processes to adjust itself according to the new diet. One such process is losing a lot of water which can cause excessive dehydration and thus symptoms of Keto Flu.
The body burns fat for fuel and when the body initiates this process, it is difficult to increase the fluid intake. If one does not drink enough water their body metabolic rate will automatically slow down and they will not be able to burn the extra fat or lose weight.
Water helps in proper circulation of nutrients, flushes out toxins and helps to burn fat from the body. The basic rule of thumb is to drink 0.5 oz to 1 oz of water per pound of body weight. Others like to gauge their hydration levels by urine color. If it’s a darker yellow, drink more water.If it is clear, you’re in the clear zone as well. Lack of water in the body should be dealt with properly since it can cause other severe problems as well.
2. NOT EATING THE RIGHT FATS
We are well aware that the keto diet promotes consuming more and more fats but do we know the difference between healthy and unhealthy fats. Well, most dieters don't and they tend to eat unhealthy fats more which is of no good. One of the most crucial aspects of following a Keto diet is to consume the right fats and in right quantities so that it does not have an adverse effect on the body. Here is a list of healthy fats to include in your Keto diet:
One should avoid these unhealthy fats:
3. EATING TOO MUCH MEAT AND DAIRY PRODUCTS
While it is true that when we talk of Keto friendly foods, Meat and dairy products dominate the list. Different types of fat rich meat such as lamb, steak, chicken, omega 3 fatty acids rich fish such as salmon and eggs are available. There are various Keto friendly dairy products which we consume but we often tend to overeat them in huge quantities which can be a severe problem.
Eating too much meat can have adverse effects on the body, studies show that it can cause cancer in the long term, irrespective of the fact that whether or not it helps you meet your Keto goals. To avoid future problems which could rise due to excessive consumption of meat and dairy products, one should try to include other protein rich foods such as well nuts and seeds, vegetables etc. so that the diet is balanced.
4. NOT PLANNING THE MEALS
In the initial days of the keto diet, one might have very bad food swings where one craves for sweet and savory snacks every now and then, most of the people control their cravings and eat something else at that diet to keep the hunger pangs silent. Experts reject this strongly.
Without planning meals, specifically snacks, you can end up putting yourself in a situation where you are tempted to eat something because you have no other option and any extra consumption will affect the overall calorie needs of your body.
One should consult a dietitian before going on a Ketogenic diet and get themselves the no of meals and the time they should consume that meal written down and then follow it strictly. In the long term, the body will adjust itself to this and the untimely sugar cravings would stop thus not forcing you to check the calorie restriction every time.
5. CUTTING ON CARBS TOO MUCH
The Keto diet's basic aim is to consume more fats in comparison to carbs but many dieters forget that the carbs need not be avoided at all. They should definitely consume at least 5% of their total diet as carbs such as veggies so that they get the essentials nutrients that the body needs.People who miss out on carbohydrates totally, generally miss out on fiber content which leads them to problems like constipation, stress, anxiety etc.Therefore minimal amounts of carbohydrates that is 5% of the whole diet has to be taken at all costs which is ideally, 20 grams of net carbs.
6. NOT GETTING ENOUGH SLEEP
Every human being needs at least 6 to 7 hours of sleep a day for proper functioning of the body and a long life span. If you want your keto diet to give you the best results, you need to get at least 6 hours of sound sleep everyday.
The sleep cycle should be the same everyday and you must not feel insomnia because that can cause a lot many hindrances in the process of Ketosis Taking a sleep of 6 to 7 hours will help your body to repair itself since it has been running short on carbs for a long time now .
Lack of sleep can increase the craving for sugary stuff and the stress levels, which can affect the production of the ketones in the body. High cortisol can lead to unwanted fat gain, thus reversing the benefits of the Ketogenic diet.
THE BOTTOM LINE
Keto is a unique diet, it undoubtedly gives the best results in the long term but you need to be committed to the diet and be careful about calorie intake. At the end of the day one must burn more calories than one consumes if he or she wishes to lose weight.
Water is the most important element the body needs and therefore one must not run short on it, carbohydrates should not be eliminated totally and a minimal 5% of carbs should still be consumed, a good sleep should be taken and a balanced diet should be maintained, to gain most out of the Keto diet. By keeping in mind these 6 major mistakes and by avoiding them as much as possible, a Keto dieter would reach his/ her goal fastly and have better results.