Keto Diet For Beginners: 8 Common Mistakes To Avoid

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Ketogenic diet, also known as keto diet, a low-carbohydrate, fat-rich eating plan, has been around for centuries. It has been practiced to treat specific medical conditions.

In the nineteenth century, keto was commonly used to help control diabetes. This diet plan has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome and Alzheimer’s disease.

How does keto diet work? You deprive your body of glucose (you get it by eating carbohydrate-rich food). Instead of obtaining glucose, you will replace it with chemicals called ketones, which are produced from stored fat.

During fasting in keto, your body pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If you continue the same eating sequence for three to four days, stored glucose is fully depleted, blood levels of a hormone called insulin will decrease and your body begins to use fat as the main source of energy.

In 2018, ketogenic diet became popular again as many people started practicing it and claimed that this diet plan has helped them reduce weight. Until today, the number of people who want to use this diet plan continues to increase. However, if you want to see some great result, you must avoid these common mistakes .

1. Quickly Cutting Carbs And Increasing Fat

It takes time and a lot of patience to get the desired result. Slowly but surely, cut down the carb intake. Do not force yourself to hop on keto quickly by eating only 20 grams (g) of carbohydrates a day.

“Prior to starting a keto diet, individuals may benefit from tapering down their carbohydrate intake, instead of reducing carbs cold turkey,” said Lara Clevenger, a ketogenic dietitian-nutritionist with private practice in New Smyrna Beach, Florida.

2. Not Drinking Enough Water

Up to 60% of the human adult body is water, so it is important that you are drinking enough water while you are on a keto diet, in order to avoid dehydration. According to Alyssa Tucci, RDN nutrition manager at Virtual Health Partners, once stored carbs are depleted, water will lose along with them. She added that while you are on keto diet, your body flushes out the buildup of ketones in urine, which also depletes water and sodium from the body.

Tucci said it is advisable to drink a glass of water when you wake up and sip water regularly throughout the day.

3. Not Preparing Yourself For The Keto Flu

During the transitions (from a carb burner to a fat burner), you may experience “keto flu” or flu-like symptoms in the first two weeks, which include muscle cramps, nausea, aches and fatigue. Not all people who use keto experience this. However, you must prepare yourself.

In order to help yourself through the transition period of low energy, plan out your meals, according to Clevenger. She also recommends eating food rich in potassium, magnesium and sodium.

4. Not Eating Food Rich In Omega-3 Fatty Acids

While you are enjoying munching bacon, cheese and cream, you should also include food that contains anti-inflammatory omega-3, particularly eicosapentaenoic acid and docosahexaenoic acid. The types of food that are rich in omega-3 are salmon, sardines, oysters, herring and mussels.

5. Not Adding Salt In Food

Salt is important in keto diet because you will lose sodium. “Chances are if you’re following a ketogenic diet you will need to prepare most, if not all, of your own meals and snacks from scratch, so simply season with salt,” says Tucci.

7. Forgetting About What Your Veggie Contains

Vegetables have carbohydrates. Although it is known for bringing nutrients in your body, you need to watch out your veggie intake because your goal in keto diet is to cut down carbs.

8. Not Informing Your Doctor About Hopping To Keto

Many people have quickly jumped into keto diet because of its beneficial claims. However, it is still necessary to talk to your doctor first for your health safety.

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