5 Common Keto Mistakes That Beginners Make, And How To Avoid Them
The Keto diet is more than just adding fat and protein and eliminating processed carbs and sugar. Here are some common mistakes you should stay clear off while following the diet.
The ketogenic diet is becoming increasingly popular among health enthusiasts for adapting to the healthy way of losing fat and reversing health problems. However, there are a few common misconceptions that have woven into the routine, and beginners often forget to eliminate those while starting off with the diet. Here are a few things to keep a note of while beginning with keto.
Cutting Carbs and Increasing Fat Too Quickly
On one day, you’re eating breakfast bread, cereal, and pasta, then the next day, you decide to try keto and consume only 20 grams of carbohydrates a day could be a significant alteration on your health. This could reflect in your blood pressure and digestion, and you will end up feeling weak for a day or two. Make sure you help your body with the transition and start by eating natural sources of carbs and keep up with the quantity of food.
Not Drinking Enough Water on Keto
With all the attention on food do not forget to think about water. There is a higher risk of dehydration when you’re on keto. The dramatic reduction in the intake of carbohydrates on the ketogenic diet could result in changes to the balance of electrolytes and fluids. Carbs are stored alongside the water in your body, and as the stores are depleted the water flushes out along with the carbs. The body removes the buildup of ketones which in turn, depletes water and sodium out of the system.
Not Preparing Yourself For The Keto Flu
When your body is transitioning from a carbohydrate-burner to one that burns fat it is possible to be suffering from the keto flu, or symptoms resembling flu including nausea, muscle cramps fatigue, aches, and cramps. You might think that there’s something seriously wrong, and you’ll have to stop your diet completely.
Forgetting To Eat Foods Rich In Omega-3 Fatty Acids
When it comes to fat, which is the most prevalent ingredient in the menu, don’t choose the usual sources. Make sure to incorporate more anti-inflammatory omega-3s foods specifically rich in EPA and DHA.
Not Salting Your Food Enough
With the increasing amount of sodium in a diet that is high in processed foods, you are probably not aware of the demand to consume more salt. On keto, it’s essential to maintain your sodium needs.