10 Keto Mistakes that you should avoid
Health buffs have become increasingly conscious about their diet plans and they leave no stones unturned to achieve the desired physiques. Keto diet is a form of low-carbohydrate, high protein and high-fat diet.
A ketone diet facilitates the transfiguration of the fats and fatty acids into ketone bodies which furnishes the main source of body energy. Many pieces of research have portrayed the health benefits that can be realized by following the Keto diet.
When followed accurately the Ketogenic diet not only aids in weight loss but also it helps you to treat certain medical conditions like Type 2 Diabetes and cognitive decline.
However, for obtaining an effective result of Keto diet and to avoid any possible negative consequences it is needed to do it under the supervision of an expert. Let’s check out some of the Keto mistakes that need to be avoided under any circumstances.
1. Consuming excess protein
One of the most common mistakes that people do while following the keto diet is consuming an excess amount of protein. The excess protein gets transformed into glucose through the process of gluconeogenesis.
In other diets where carbohydrates become readily available the gluconeogenesis process occurs at a much lesser pace. When you commence the keto diet your body burns the excess glucose fabricated through gluconeogenesis process and does not burn the necessary fat and hence may lower the fat-loss process.
2. Refraining yourself from consuming fats
It is a popular belief that fatty foods are detrimental to the dietary regime and make you gain some extra kilograms. On the contrary, while on a keto diet since you curb the carb intake it becomes essential to derive the calories from the fats.
If you are deprived of the calories it can impact your hormonal functions and metabolism. An overzealous keto diet can cause calorie deficiency and result in fatigue. The dietary fat is burned through the intricate metabolism process. Your body requires augmented dietary fat to burn it.
This process is referred to as ketosis. As a novice in the keto diet, you need to consume more fats than the experienced keto-ers as your body needs to get accustomed to with the ketones.
3. Not drinking sufficient amount of water
Drinking water is an integral part of any diet and undeniably Keto diet is no exception. When your body is replenished with water it facilitates in hydration which is essential to keep the body temperature regulated and keep your body parts operational.
The water augments the fluid levels in our body and facilitates the transmission of oxygen and nutrients to the cells. In other diets where the carb intake is higher, the water storage also remains higher.
A majority of carbs in our body gets reserved in the form of Glycogen and approximately for each gram of carbohydrate, there are around 2-3 grams of water reservation in our body. In keto diet, since the carb intake is diminished, hence it becomes increasingly important to drink more amount of water.
4. Not comprehending the difference between good and bad fats
Since a ketogenic diet consists of 55-60% fat, a major population of people fail to discriminate between the good and bad fats and end up consuming the fats that do more harm than good.
To derive the benefits of a keto diet it is imperative to consume the right sources of fat which may include animal fats, olive oils, mono-saturated fats from avocado, coconut oil etc. You should dodge the unhealthy fats from sources like cottonseed oil, grapeseed oil, margarine, canola oil, processed vegetable oils, trans fats etc.
5. The inadequate amount of sodium in your body
In a keto diet when your body depends on ketones for deriving energy, excess of sodium gets excreted in the process. If the sodium consumption is inadequate then you may get keto flu which can be accompanied with symptoms of nausea, constipation, headaches and fatigues.
6. Consuming an excess amount of keto sweets
Some people have the perception that keto sweets are harmless and end up consuming an excess amount of them.
The keto sweets like keto cookies and keto brownies can be great occasionally as a sugar substitute considering the carb intake is lower. However, if consumed in excess it can be detrimental and it can spoil the goodness of the keto diet.
7. Getting inadequate sleep
When you sleep less, the stress hormone namely cortisol gets augmented in your body and leads to weight gain. Even during your sleep your body slogs and burns fat. Cortisol also possesses a close connection with the hormone insulin and an increase in the cortisol level can lead to a surge in the blood sugar level which can eventually cause a Type 2 Diabetes.
8. Snacking frequently
In the keto diet you often indulge in healthy snacking and your dietician may recommend you scrumptious snacking items like seeds, cheese, nuts etc. However, snacking too frequently may promote weight gain through the augmented insulin levels.
9. Attempting numerous mistakes to be perfect
When you strive to become perfect you constantly remain in doubtful and you get stuck with the fear of committing errors. When you are constantly hesitant about something you tend to commit more errors and refrain yourself from taking many positive steps which are essential in the regime.
10. Consuming an excess amount of protein
Protein forms an integral part of keto diet but may keto-ers commit the mistake of consuming an excess amount of protein than what’s required.
Ideally, you are recommended to consume 0.6-2 gms of protein per kilogram of your body weight. Hence your protein intake should depend on your body weight.
Keto diet can be extremely beneficial if followed properly. However if not done properly it can lead to dangerous conditions like ketoacidosis which occurs from the excess storage of ketones.
If not treated in time it can eventually cause damage to the liver, kidneys and brain. Hence it is recommended that you follow the keto diet under strict supervision. You are recommended to consult your dietician for any queries or concerns.