On the keto diet, there are some frequent mistakes that people make.
Unless you've been living under a rock, you're probably aware of the popular ketogenic or keto diet, which has swept the fitness industry. People who want to lose weight, maintain their weight, and gain muscle mass is turning to the low-carb, medium-protein, high-fat diet. While the basic principle of the diet is to increase your fat intake while decreasing your carb intake, if you are unfamiliar with how this diet works, a lot can go wrong. If you're a newbie or doing it without the assistance of an expert, you're bound to make blunders. Here are five frequent keto diet mistakes that individuals make, and how to avoid them.
Changing your diet drastically
Starting slowly with any diet is the best way to go. To avoid the mistake and preserve consistency, gradually modifying your daily routine rather than making a huge change all at once is the best way to go. It can assist you in sticking to your new diet for a longer period of time and achieving your goal of weight loss more quickly. Reduce the number of carbs in your diet and replace them with a healthy fat. It will allow your body time to acclimate to the low carbohydrate level.
Not anticipating the keto flu
The keto flu is a symptom of the keto diet. When your body enters the ketosis phase and starts burning fats for energy instead of carbs, you may experience symptoms known as keto flu. In the first week of the keto diet, muscle cramps, nausea, pains, and exhaustion are frequent. As a result, you should be aware of and ready to deal with such scenarios. You will be unable to continue your diet if you are unable to manage these symptoms. Eat foods high in potassium, magnesium, and sodium to alleviate these symptoms.
Consuming insufficient amounts of water
More fat and low carbohydrate diets can cause dehydration, which is a common side effect of the keto diet. You may feel hungry and constipated if you don't drink enough water. It's easier to tell the difference between hunger and thirst if you drink enough water. It also aids in the removal of toxins from the body and makes bowel movements easier. When following this diet, drink at least 2-3 liters of water every day.
The amount of macronutrients in your diet is incorrect.
A conventional Keto diet consists of 5-10% carbohydrates, 10-20% protein, and 70-80% fat. You may not enter the ketosis phase if your portions are incorrect, which is when your body starts using fat for energy instead of carbs. To reduce weight and burn stored fat, you must first enter ketosis. Loading up on protein or being afraid to eat fat might cause an imbalance, preventing you from reaping the benefits of the keto diet.
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