The keto diet is all the rage right now and is completely transforming our vision of what proper nutrition should be. The keto diet is a low carb diet which emphasizes eating more fats and protein while almost eliminating your carb intake. This forces a process called ketosis, which converts body fat into ketones, which will serve as a source of energy for the body. But while the keto diet can be extremely effective when used properly, there are some mistakes you should avoid if you want to get the results you want. Here are 8 things you should avoid at all costs while on a keto diet.
Going Too Extreme on Your Carb Limits and Fat Increase
You can’t go from being dependent on carbs as a source of energy one day, to a 20g of carb per day diet the next. People often underestimate how much of a cut that is because they don’t realize how many carbs are in their everyday foods. A medium apple, for instance, contains about 25g of carbs. So that’s a huge change for the average eater. Cut your carbs gradually and ease your way in if you don’t want to shock your system.
Not Staying Hydrated
A lot of people will have to deal with keto flu symptoms in the beginning. But people often aren’t aware that ketosis is not the only reason for these symptoms. A lot of people simply forget to hydrate properly and deplete their bodies of both water and important electrolytes. So, make sure that you drink often. You can also use supplements to balance your electrolyte levels. If you want to learn more on how to do the keto diet properly, you can check out this article from KetoLogic on how to avoid these 10 keto diet mistakes. They also have plenty of recipes and inspiration to help you on your way.
Forgetting Your Omega 3s
While fat plays a central role in the keto diet, it’s important to diversify your fat profile with healthy fats. You can also take supplements. And make sure that you add other vegetable fats as well, such as olive oil. They will give you much needed monounsaturated and polyunsaturated fat which help your body perform optimally.
Not Consuming Enough Sodium
That’s another thing that is revolutionary about the keto diet. On keto, you have to watch your sodium intake and make sure that you have ample sodium in your diet. When you flush out ketones, your body loses a lot of sodium as well, which is why it’s essential that you always monitor your sodium levels and make sure that you always replenish them.
Not Checking with Your Doctor
Like any diet that demands for extreme lifestyle changes, consulting with a doctor is essential if you have a certain condition. A lot of people go keto to counteract or reverse the effects of diabetes. So, if you’re diabetic and that’s your goal, make sure that your doctor is on board as well. They may need to readjust your prescription as your condition improves.
Not Monitoring Your Vegetable Intake
A lot of people assume that vegetables are keto friendly because they’re generally low in sugar, and in many ways they are right. But some vegetables will run your carbs count if you don’t keep an eye on them. Any vegetable that is high in starch might kick you straight out of ketosis if not monitored correctly. While it’s essential to get your dose of high fiber vegetables into your diet, make sure you go for a variety of non-starchy options like cauliflower, broccoli, cucumber, leafy greens and asparagus.
Overlooking Food Quality
When you’re on a keto diet, you should make sure that you focus on food quality as well. That means being ready to pay extra for organic food. That also means making sure that the you opt for nutrient rich fruits and vegetables to make sure that you have everything you need.
Thinking it’s a Quick Fix
While it is true that you might start seeing results very quickly on a keto diet, it doesn’t mean that you should see it simply as a quick, temporary fix. You really have to commit to the keto lifestyle. It is more than just a diet. If you go straight to your old habits once you’ve reached your weight loss goals, you’ll reverse all the health benefits of the keto diet. So, make sure that you are ready to change your habits completely if you want the effects to last.
If you want to get the best out of your keto diet, make sure that you steer clear from these mistakes. Be disciplined and know your limits if you want to be successful long term.