The keto diet is misunderstood and beginners make countless mistakes when they start on their keto journey. In almost all cases, the problem is a lack of research. People simply do not know much about it and end up making mistakes.
What you need to understand is that the keto diet is restrictive. Getting it “right” is not as easy as you might initially think.
If you want to start the keto diet, make sure that fully understand its benefits and risks. Also, avoid the most common keto diet mistakes highlighted below.
Increasing Fat And Cutting Carbs Way Too Fast
If today you eat past, sandwiches and cereal and tomorrow you just eat 20 grams of carbs as you started the keto diet, there is a pretty good possibility you will not be able to do it. For simple reference purposes, just take into account the fact that an apple has a carbs content of 25 grams as an average.
You should ease it in as slowly as needed when you start the keto diet. Taper down carb intake and do not try the cold turkey approach. One of the main reasons why people fail when they try the keto diet is that they try to do the needed daily changes way too fast.
Drinking Less Water Than Needed
Water is vital for human health. This is true for any diet, not just keto. However, with a keto diet, dehydration is much more likely.
Due to the drastic carbohydrate intake decrease, the body’s electrolyte and fluid balance are changed. Carbohydrates are stored inside the body alongside water. As your body has less carbohydrates stored, water ends up being lost.
You should also know that your body will flush out ketones through urine. This depletes sodium and water. You need to drink more water while on a keto diet. A general rule of thumb is to consume 50% of the body weight you have in ounces every single day. Some people might even need more.
Dismissing The Keto Flu
The keto flu happens as the body moves away from burning carbohydrates to burning fat. The common symptoms experienced are similar to those of flu, including nausea, fatigue, aches and muscle cramps. You can expect them during the first 2 weeks of the diet.
Although the keto flu does not happen with everyone, it is something that you have to be ready for. You will feel that you have less energy inside your body so you should eat foods that have high potassium, sodium and magnesium content. Water also helps deal with keto flu symptoms.
Not Eating Enough Omega-3 Fatty Acids
The biggest part of the keto diet is the fat you eat. Unfortunately, most beginners eat just bacon, cream and cheese. You need to be careful as you choose the fats you eat. One of the most important one is whatever contains high quantities of Omega-3s, especially DHA and EPA. You find this in herring, salmon, mussels, oysters and sardines. Those that do not like seafood can take krill or cod liver oil.
Healthy fats, in general, are absolutely mandatory in the keto diet. You have to stock up on olive oil, avocado, flaxseed and chia seeds. These are keto-friendly and offer many other nutrients that are really good for your body.
Using Too Little Salt
People now consume more sodium than ever in the past because of the prevalence of the diet that is rich in foods that are processed. Due to this, we rarely hear the recommendation of consuming more salt. With keto diets though, it is a necessity.
Salt helps with ketones being cleared and the body loses sodium in the process. Chances are, you consume a lot of salt and this is drastically reduced as you change your diet by removing cookies, crackers, chips, bread, processed foods and packaged foods. Adding more salt to your diet is usually mandatory.
Not Talking With The Doctor First
Keto diet followers often try it because they suffer from a medical condition and want things to change. When you suffer from any medical condition and even when you do not, you should visit the doctor’s office before you make serious dietary changes. This is especially vital when you take medication. There are drugs that have to be adjusted by the doctor as symptoms change or improve. For instance, when you limit carbohydrates, less insulin is often needed.
Not Being Careful With Vegetables
Most people do not know this but vegetables do have carbohydrates. Due to this, you need to be careful how much you eat if you want to follow the keto diet. Many that start the diet simply eat as many vegetables as they feel they need since they think they do not have carbs.
It is also possible that people do not eat vegetables because they think it is difficult to calculate calorie intake. This is another big mistake. At the end of the day, vegetables contain fiber, which prevents constipation. With a keto diet, a potential side effect is constipation.
Your keto diet needs many nutrients that can come from vegetables. Make sure you look at these as nutrient sources and choose varied veggies, like cucumber, leafy greens, broccoli, tomatoes, asparagus, bell peppers and cauliflower.
Forgetting About Good Quality
Most beginners blindly focus on reducing carbohydrates as they start the keto diet. This often leads to dismissing the quality of the foods they eat.
Whenever your budget allows it, you have to focus on products that are of a higher quality. This helps you enjoy everything more and your health is positively affected. Try to choose great food like wild salmon, organic meets and omega 3-rich foods. Snack on some whole foods instead of treats that are keto-approved but are processed.
There are many nutritionists that are against the keto diet. This is usually because people do not have the knowledge needed to follow the strong restrictions that apply. As a result, nutrient deficiencies can easily appear.
Be extra careful that you do not make the keto diet mistakes mentioned above. This will help you to be more focused and actually get the results that you want. Remember that the keto diet works but it is not easy to properly follow.