The ketogenic diet is popular worldwide due to its effective weight loss influence which fulfilled the dream of many fitness enthusiasts. It is similar to Atkins or low carb diets with a very selective meal plan and more restrictions. The main purpose of the keto diet is to get your body into ketosis by reducing carbohydrate intake. When our body doesn't have enough carbohydrates to burn, the cells are forced to rely on burning stored fat for energy, which eventually leads to weight loss.
If you are on the Ketogenic diet, you may have already faced this situation. This transition, the one with low-carb, moderate-protein, and high-fat train; it’s not easy. You had to eliminate a lot of foods and rely on a selective few. In this process, many dieters make some common mistakes because of which, they do not see the expected result from the keto diet. There are some do’s and don’ts of this diet that you need to follow devotedly to reach your fitness goal in time.
Here we have listed 7 things that you should never do on a keto diet:
1. Not Eating Enough Fat:
Traditional carb-based food habits created a strong mindset because of which people tend to consider fats as an unhealthy food source. But in a keto diet, it is important that you replace your regular consumed calories from carb with your calories from fats. According to a keto meal plan, 75% of the daily calories you eat should come from healthy fats. These fats not only give you energy but also keeps you full all day and minimizes carb cravings. Therefore, Lack of fats can damage your hormone function and overall metabolism in the long run.
2. Not Drinking Enough Water:
At the beginning of keto, you need to really focus on keeping yourself hydrated. It is advised to drink 0.5 ounces to 1 ounce of water per pound of bodyweight so that your body can circulate nutrients and flush out toxins. Drinking a lot of liquid will also support your metabolism as well as keep your electrolytes in balance. You can have unsweetened herbal tea, broth, and bulletproof coffee that will keep you hydrated and full for a long time. Dehydration can lead to constipation, dizziness, fatigue, and cravings.
3. Not Getting Enough Sleep:
If you are following each and every little detail of the keto diet, but not getting enough sleep, you will not get the expected result from keto. The amount of sleep and the quality of sleep has a great influence on your diet. It is best to sleep for seven to nine hours at night, while your body uses the time to burn excess fats. Besides, lack of sleep leads to a slower metabolism, increased cravings as well as unwanted fat gain.
4. Snacking Too Much:
As keto diet allows appetizers like seeds, cheese, nuts, and avocados, People tend to get tons of great snacks and enjoy it between meals. But while doing that, some hidden carbs and calories sneak into your body and go totally unnoticed. Thus, your blood sugar level increases and the body gets some extra calories to burn rather than stored fat.
As a result, you go further away from ketosis, and the weight loss process gets way slower. To avoid this problem, you need to increase your meal size including some extra fats and proteins, so that you feel fuller and don’t feel the need for snacking.
5. Not Taking Electrolytes:
At the beginning of the keto journey, some people experience keto flu symptoms like fatigue, muscle aches, weakness, brain fog, and nausea. The reason behind it is, in the keto diet, our body burns through stored glucose and we tend to urinate more often. In this process, our body dehydrated and low on electrolytes due to more water releasing. The solution here is to drink more water and take some supplements to keep electrolytes in balance. Electrolyte supplements contain sodium, potassium, and magnesium which minimizes the keto flu symptoms, balance your electrolytes, provide hydration, and accelerate weight loss.
6. Not Paying Attention to Your Fruits and Veggie Intake:
In most of the traditional diets, unlimited fruits, and vegetable intake is allowed. So we often forget that in keto diet we cannot take any food that is not in our meal plan. Most vegetables have carbohydrates and fruits contain sugar. That means you need to be careful even before having lettuce or a strawberry. If you do not watch your fruits and veggie intake, you may overconsume carbs and thus get kicked out of your weight loss journey.
However, counting calories before putting anything on your mouth, is a little complicated. So it is wise to make a list of non-starchy vegetables and stick to those. Some keto-friendly fruits and vegetables are Tucci, leafy greens, cucumber, tomato, avocados, broccoli, cauliflower, lemons, bell peppers, and asparagus.
7. Eating Too Much Protein:
There is a common misconception that, because the keto diet is a low-carb diet, unlimited protein consumption is allowed. But this idea may disrupt your diet, as keto doesn’t actually call for a lot of protein. The ideal keto ratio of an everyday meal is 75 percent fat, 20 percent protein, and 5 percent carbs. So It is best to focus more on healthy fats like butter and coconut oil, rather than steaks.
If you take more protein than necessary, the excess protein will be converted into glucose and the metabolism system will get confused. So you need to keep fat as your primary fuel source by sticking to pure-fat sources that don’t include protein.
The ketogenic diet can be used to reach your desired weight, control blood sugar level, and achieve other health and fitness goals. Whatever the purpose is, sticking to the diet can seem difficult at first. But once you start to see results, it becomes a passion. To reach your fitness goal within the shortest time, make sure you go by the books and do not make any mistakes that discussed in this article.
The Keto diet not only helps you lose weight, but it also works great to improve your metabolic health. It might not be as suitable if you are an athlete or someone with chronic health conditions. But you can consult with your doctor and find a suitable version for a healthy lifestyle.