A widely known diet that shows remarkable results, known as the keto diet, has to be taken with some precautions. It has one basic principle- a minimum amount of carbohydrates, and intake of foods with high fats. Yes, it is helpful in losing weight, but only if carried out properly. Otherwise, not only it goes wrong, but it also causes some additional damage to the overall health. Therefore, check out some common mistakes appearing with the keto diet, in order to avoid them and reach your goal.
Not Testing Accurately
First things first – you must test your ketones properly. It means that you must test beta-hydroxybutyrate, which is crucial in the whole story. This goes hand in hand with knowing what a keto diet is and what it brings to your organism, and what it wants from you. A big mistake is to rely on urine test strips, which do not measure the right ketone. For that reason, blood tests may bring more accurate results to rely on.
Too Much Protein
Studies show that moderate protein intake is ideal for a keto diet. However, mistakes in it vary from complete avoidance to the excess of proteins. As we know, proteins are necessary for muscle mass and building it. With not enough supply of amino acids, it will be inevitable to lose muscle mass, and you’ll have problems with glucose. It is here that proteins perform their essential part. Be aware of the demands of the keto diet when it comes to proteins and the relationship between the two. Follow those demands and you won’t regret it. Too much protein is counter initiative and can aggravate your fat burning.
Not Enough Fat
Do not neglect the other aspect of the keto diet- increased fat intake. This is because eating the proper amount of fat reduces your desire for carbohydrates and stimulates fat burning. However, it does not mean to jump to the intake of uncontrolled amounts of fat. Be selective of what fat enters your body. Focus on oils with healthy fats, like olive, avocado, and coconut oil. Experiences have shown that animal fats are a good option as well.
Not Enough Water
The immeasurable importance of water is especially emphasized in the keto diet. You cannot imagine burning body fat without drinking enough water. Your metabolism reacts to the lack of water by slowing down and this makes the whole process more difficult. Drink up to or more than 2 liters of water every day, to conserve your health and reach your goal.
Uncontrolled Intake of Keto Food
You should not relax too much when it comes to low-carb food. However, they have a lot of benefits and are a great alternative for high-carb food you would choose otherwise. Still, the intake of keto food must be controlled. Looking for low carb food in Canada will do you a great favor by letting you enjoy amazing snacks and achieve your goal at the same time. You have a range of products that are indeed keto-friendly. Not only do they offer low-carb food, but are also a source of electrolytes, minerals, essential liquids, and healthy fats that you need.
Not Enough Sleep
Sleep! Simple as that. Regardless of the diet you choose, sleep has an unbreakable bond with it. Your body reacts in two ways: the diet affects sleep and sleep affects the diet. Eight hours of sleep is a necessity. If you deprive your body of sleep, it will react with a desire for unhealthy foods and drinks in order to retain the level of energy and concentration it needs. Besides, sleep helps burn fat, and is not that what you and your keto friends desperately want?
Not Replenishing Electrolytes
Electrolyte loss is a consequence of eating foods that contain very little sodium and potassium. If we add to that that the reduction of carbohydrates results in a lower level of insulin, i.e. loss of sodium through urine, then it is clear that it is necessary to replenish electrolytes. Not replenishing electrolytes results in electrolyte deficiency which causes lack of energy, poor sleep, and headaches. Extremely low sodium levels bring “keto flu”, which is characterized by more intense symptoms like nausea, fatigue, constipation, and a foggy brain.
You must be patient with the results. Your body slowly adapts to the changes and you cannot expect magic. You need time to enter ketosis. It is not determined how much time accurately is, but approximately fourteen days pass before you enter ketosis. Giving up after one week because you see no results is only a big stop.