The ketogenic diet has become popular nowadays and is becoming a dieting trend. It involves eating lots of fat, less carbohydrate, and adequate protein. Thus, it helps to reduce weight and increase performance and strength. However, even if it is a restrictive diet, you might make mistakes due to immense information from many sources, some of which are misleading.
Below are some mistakes to avoid when on a ketogenic diet:
Not Drinking Enough Water
When on a keto diet, dehydration is an increased possibility. The decrease in carbohydrate intake can lead to shifts in electrolyte and fluid balance. Carbohydrates are typically stored with water in your body to ensure that water is lost with them when the stores are depleted. The body also flushes out ketones in urine that consume sodium and water from the body. Therefore, it is recommended that you wake up to a glass of water and sip regularly during the day.
Not Consuming Enough Salt
Since people consume more sodium from processed foods, you don’t hear the call to take more salt. However, when on keto, it is critical. It is because ketones’ clearance makes the body lose sodium, and you may get less table salt as you kick out top sources of salt in the regular diet. When on the ketogenic diet, you prepare most of your snacks and meals from scratch. You can use salt for seasoning.
Too Much Snacking
A great advantage of the keto diet is that when followed correctly, your feel satiated and less hungry. However, like any diet plan, the daily calorie count goes up when you do too much snacking. Therefore, it limits the weight management goals. Additionally, early in a keto journey, you have cravings for carbohydrates that tempt you to grab your favorite sweet treat or ice cream. Therefore, you need to be vital to become keto-adapted as the cravings fade with time.
Over Eating Saturated Fats
A common keto diet mistake is overeating trans and saturated fats. Although the diet is high-fat, there are different types of fats. Only healthy fats should make up your intake. You need to limit saturated fats to increase your cholesterol leading to the risk of type 2 diabetes and heart disease. Although you cannot eliminate the saturated fats in your diet, they should not be significant. It would help if you took more polyunsaturated and monosaturated healthy fats.
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