The Keto diet is a dietary approach that includes high-fat, moderate protein and low-carbohydrate content. The main aim of a keto diet plan is to allow your body to enter into the state of ketosis where it uses fats instead of carbohydrates to produce energy. People do commit some common mistakes while following a keto diet. This article will help you know about the common keto mistakes and how to avoid them.
If you are a beginner at following a keto diet you are surely going to be excited because hurray, you will lose weight rapidly but at the same time, you are bound to commit some common mistakes. Following a keto diet comes with its pitfalls. Here are some of the challenges one faces while following a keto diet:
Common keto diet pitfalls
Keto flu:
Your body is not used to being on low carb because it has been producing energy from carbohydrates for a long time. When you are entering ketosis you might experience headaches, fatigue, and difficulty in concentrating because your body is adjusting drastically. This temporary phase is called keto flu.
Though the phase lasts for a few days or a whole week, you might feel tired all the time. Make sure you are drinking plenty of water to stay hydrated and get enough electrolytes like sodium, potassium and magnesium. Drinking sufficient water will help to ease these symptoms and also it is good for your overall health.
Dehydration:
You will experience dehydration while following ketosis because your body will first use the stored glycogen in muscles. Glycogen stores carbs in muscles and liver along with water.
Reduced carb intake means a depletion in the glycogen. So your body will use the already stored glycogen along with water leading to dehydration.
You might experience symptoms like dizziness, dry mouth, and constipation. That is why you need to focus on drinking plenty of water throughout the day.
Nutrient deficiencies:
The Keto diet restricts many foods so you can’t include many fruits, whole grains, and even some high-carb vegetables. This could lead you to experience nutrient deficiencies like fiber, vitamins, and minerals.
To avoid nutrient deficiencies, you should follow a diet planned by certified nutritionists because they will make sure to include a variety of low-carb vegetables.
Difficult to sustain:
Following a keto diet comes with restrictions which makes it difficult for people to stick with it in the long run.
First, it is difficult in social gatherings or when you crave carbs. It is also difficult to balance the diet with your busy schedule because your dietary preference would need you to cook with specific ingredients. Although you can opt for meal services that can deliver healthy keto meals for weight loss.
You might experience nutrient deficiencies if you don’t eat a balanced keto diet which includes a variety of healthy foods.
Be watchful of your eating habits and keep some keto snacks with you so you do not delve into old eating habits.
Potential health risks:
First of all, people who have issues related to liver, pancreas, or gallbladder should avoid following a keto diet. Other than that, people should consult an expert before following a keto diet because while it may be beneficial for some people, others might not get the same benefits. People with existing health issues should first consult an expert and then move further with a keto diet.
Social changes:
Attending social events and eating out could be tricky because you might not find keto options in gatherings. Usually meals outside are carb-heavy and you have to stay away from carbs. You can enjoy your social occasions by taking your keto-friendly meal or snack with you or checking the menu of the restaurant beforehand.
Common Keto mistakes
Not tracking carbs:
You need to be cautious of the amount of carbs you consume or you won’t enter a state of ketosis.
Eating too much protein:
People might end up consuming more protein than is required in a keto diet but one has to keep track of protein intake as well. Make sure you do not end up consuming more than 20-25% protein because more protein intake interferes with the ketosis process.
Not eating enough fat:
The keto diet is based on high-fat low-carb principles. You have to make sure that you eat the majority of fats in your diet. Make sure healthy fats make up to 70-75% of your meals in one day. If you do not eat enough fat, it will lead to hunger and low energy levels.
Ignoring electrolytes:
You can experience symptoms like fatigue, headaches, and muscle cramps that could be the result of loss of electrolytes due to depletion of glycogen.
Not drinking enough water:
You will start to lose water in your body when your body starts to shift to ketosis. Since the body won’t store glycogen it will first use the one already stored in the muscle and liver along with water. You might get dehydrated; that is why you need to drink plenty of water throughout the day.
Eating hidden carbs:
Not checking the ingredients of a food item could lead you to eat hidden carbs. Many processed foods contain hidden carbs and sugars that could interfere with the process of ketosis.
Neglecting vegetables:
Do not neglect vegetables with the fear of consuming too many carbs. Doing this will lead to nutrient deficiency.
Overconsumption of dairy and nuts:
Consuming too much dairy products and nuts can add up to your calories intake, which could delay weight loss.
Expecting immediate results:
No diet will show you immediate results. However, the keto diet has the potential to show results quicker than any other diet because it will first shed your water weight. But losing weight in a healthy way depends on what you eat, your activity levels, and your current body weight. Don’t get discouraged if you don’t lose weight rapidly.
Forgetting fiber:
Choosing a low-carb diet means you are also choosing a low-fiber diet. This could lead to digestive issues.
Overeating keto-friendly foods:
keto-friendly food should also be consumed at a limit because you have to take care of your overall calorie intake.
Giving up too soon:
Keto diets are too strict and people might not align with the requirements of a keto diet which might lead you to quit soon.
Not consulting a nutritionist:
The Keto diet is strict and you need to consider foods’ nutritional profile so you can ensure you are on a low-carb, high-fat dietary approach. However it might be difficult in terms of aligning the food preference with your health goals. That is why you should consult a nutritionist.
How to avoid these mistakes?
Track your carb and protein intake:
Use a diary to track your protein and carb intake. Aim to keep your carb intake between 20-25 grams and protein intake to be 20-25% of your diet. You should calculate your protein needs based on your body weight and activity levels.
Eat enough fat:
Your keto diet is based on high-fat low- low-carb principles. Make sure you consume healthy fats like avocados, olive oil, nuts, and fatty fish in your keto diet.
Balance your electrolytes:
You need to balance electrolytes by consuming sodium, potassium, and magnesium. You can either choose foods rich in these minerals or consume electrolyte supplements.
Drink plenty of water:
Drinking sufficient amounts of water can help you stay hydrated and also shed water weight along with balancing your fluid requirements that you need during the shift into ketosis. Aim to drink 8-10 glasses of water throughout the day.
Make informed food choices:
You need to start reading the labels carefully to avoid processed food where you find hidden carbs. Stick to unprocessed foods as much as you can.
Eat your vegetables:
Yes, you have the fear of consuming vegetables with carbs but you can’t neglect them because of this fear otherwise you might end up with a nutrient deficiency. Include low-carb vegetables like leafy greens, broccoli, cauliflower, and zucchini in your diet.
Limit the consumption of dairy and nuts:
Make sure you are not overconsuming dairy products and nuts. Keep track of the portion that you consume and choose high-fat, low-carb.
Be patient:
Weight loss is a slow process and your body also needs time to cope with the change that it is going through. It will enter the state of ketosis by using fats instead of carbohydrates to generate energy. In the initial stages, you might get keto flu which is normal and would last for days. You have to be patient to see the results.
Include fiber:
You need to eat fibrous food as well so you do not develop digestive problems. Consume fiber-rich, low-carb foods like chia seeds, flaxseeds, and non-starchy vegetables to support your digestive health.
Consult a nutritionist:
If you want a well-planned keto diet for weight loss, you should consult a nutritionist who will make sure you are consuming the right amount of right macronutrients to achieve your health goals. Nutritionists help craft a meal that will fulfill your nutritional requirement by ensuring your body enters into ketosis and supervises it as well. They will also make changes to your diet according to your body’s response to the keto diet.
Frequently Asked Questions
What is the trick to the keto diet?
Ans. There is no such trick to the keto diet. All you have to do is focus on the portion of the three macronutrients in your diet. It is a high-fat, moderate-protein, and low-carbohydrate diet, where fats make up the majority of your diet (around 70-75%). You consume protein in a moderate amount which is around 20-25% and carbs in minimal amounts which counts up to 20-25 grams.
What happens if you do keto wrong?
Ans. If you follow a keto diet the wrong way you might end up delaying your results or develop nutrient deficiencies.
