Fitness

Keto diet; 8 mistakes beginners make in dieting keto

Due to the lack of research on the keto diet, it is difficult to know what results, whether weight loss or otherwise, may be obtained from a high-fat, low-carbohydrate diet. But there is one thing to be sure of: Keto’s diet is extremely limited, so we can call it “right”. For example, in this diet, you should limit drinks, vegetables, starches and fruits and avoid grains, sauces, juices and sweets. Also, in the standard keto diet, you should also reduce fats (a lot of them) from your diet. Doing so leads to ketosis, which is the body’s metabolic state, which potentially causes your body to lose weight instead of burning fat instead of burning carbohydrates. In this article from Dr. Salam’s nutrition section, we will review eight mistakes that should not be made in the keto diet.

Keto diet and eight common mistakes

Because carbohydrates are in everything and fats are in different (not all healthy) forms, simple mistakes can be made here, especially if you are a beginner living a keto life. Avoid common mistakes in keto as follows to ensure that you follow this approach (diet) correctly:

Eliminate carbohydrates and increase fats too much and too fast in the keto diet

One day you eat cereal, sandwiches and pasta, and then you decide to get to the keto and eat only 20 grams of carbohydrates a day, which is often the recommended amount to start with. (An average apple has 25 grams of carbohydrates). This can be a big change for your body.

“Before starting a keto diet, people may benefit from reducing their carbohydrate intake instead of cutting down on fried carbs,” says Lara Klonger, a nutritionist and ketogenic practitioner in Florida.

2. Do not drink enough water in keto

By focusing on what you eat, do not forget what you are eating. Dehydration is likely to increase in keto. A drastic reduction in carbohydrate intake in a ketogenic diet can cause changes in your fluid and electrolyte balance. “Carbohydrates are stored with water in the body, and as water is depleted with them, these stores become dehydrated,” says Alyssa Tochi, RDN, director of nutrition at Authorized Health Partners in New York City.

He also says that the body prevents ketones in the urine, as well as depletes water and sodium from the body. So drink plenty of water. Tucci recommends drinking a large glass of water after waking up and drinking water regularly throughout the day in order to achieve the goal of losing half your weight per day per ounce.

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3. Not preparing for ketoflu in the keto diet

As your body changes from a carbohydrate burner to a fat burner, during the first two weeks of keto, you may experience “keto disease” (keto flow) or flu symptoms (including muscle cramps, nausea, pain and fatigue). Get infected. (This does not happen for everyone FYI).

If you are not prepared for these symptoms, you may think something is seriously wrong and therefore abandon the diet altogether. Help yourself with food or food preparation. He also recommends foods rich in potassium, magnesium and sodium, as well as hydrated to help reduce the symptoms of ketone antibodies.

4. Forget about eating foods rich in omega-3 fatty acids

While fats are great in the diet, don’t limit yourself to salty meats (bacon), cheese, and cream. , A type of fat found in salmon, sardines, oysters, herring and oysters.

(If seafood is not to your liking, you can also use cod liver oil or krill oil.) Other healthy fats are also good choices; If you do not store on avocados, be sure to try olive oil and seeds such as chia seeds and flax seeds. Not only are they compatible with keto, but they also contain healthy, unsaturated fats that your body needs.

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5. Do not sprinkle enough salt on food

By consuming more sodium than ever in a diet rich in processed foods, you may not feel like eating more salt. But in Keto, this is necessary. Not only does clearing ketones cause the body to lose sodium, but you may also get much less salt (which contains 40% sodium and 60% chloride).

You now have a high source of salt in your standard American diet, which includes packaged foods, processed foods, including breads, chips, crackers, and cookies. “If you follow a ketogenic diet, you should eat more snacks and snacks, which are a strong source of salt,” says Tucci.

6 Arbitrary treatment and leaving the diet without consulting a doctor

Many fans of the keto diet try it because they hope to use it to treat the disease. If this is your first time talking to your doctor, make sure they are on your diet – especially if you are taking medication, he says.

“Some medications may be prescribed by your caregiver as your signs and symptoms improve,” says Clevenger. A simple example is insulin, which is now needed to limit some carbohydrate intake.

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7. Ignoring vegetarianism

Vegetables are high in carbohydrates, which means you have to see how much you eat – even lettuce. If you are not careful or eat them as free and available food, you can consume too many carbohydrates and get rid of ketosis. On the other hand, you might skip the vegetables altogether, if counting each little carrot is too complicated.

But it is important to eat vegetables (which contain fiber that prevents constipation, a potential side effect of keto). “Go for non-starchy options in a combination of different colors, go for a variety of nutrients such as leafy vegetables, cucumbers, tomatoes, broccoli, cauliflower, bell peppers and asparagus,” says Tucci.

8. Forget about food quality issues in the Keto diet

When it seems that reducing carbohydrates significantly is the goal of keto, the rest goes to the margins. “Reducing your carb intake is great, but with high-quality products, help improve your health when your budget allows,” says Clevenger. This means choosing omega-3 rich foods such as wild salmon, local or organic meats and eating whole foods instead of approved keto products.

It also means trying to follow a balanced diet as much as you can by eating as many nutritious fruits and vegetables as you can. Many nutritionists are not in favor of keto because it may lead to nutrient deficiencies. You can avoid this with an RD and at the same time, follow the keto.

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