The ketogenic diet or keto diet is based on low carbohydrate consumption , which turns the body into a fat-burning machine. Therefore, it has multiple benefits for weight loss, health and sports performance.
Have you considered doing a keto diet? According to research from the University of Cambridge , this diet could help you lose weight faster than other eating plans. Proponents of this regimen say the low carbohydrate intake on which it is based increases their energy and helps them think more clearly.
This new way of eating could offer great benefits, but it has to be done well, so as not to risk your health by making the six most common mistakes when making the keto diet.
How to avoid beginner mistakes
1. Failing to anticipate an adjustment period
The first days of a keto diet can make you feel like you have the flu. It is common to have a headache, weakness or fatigue, muscle cramps, nausea, and diarrhea or constipation.
The body enters a state of ketosis once carbohydrate intake drops to 50 grams a day. When that happens, cells switch from burning glycogen (carbohydrate energy) to fuel to burn ketones, an alternative source the liver produces from fat. “You ask your cells to do something they are not used to,” explains Robert Santos-Prowse, author of The Cyclical Ketogenic Diet . “When you suddenly deprive them of the fuel they are used to using, there can be a period of slowness or brain fog.”
Another reason why you might feel bad is that the transition to keto can also cause your body to eliminate more water. “Especially in the first week of a low carb diet, the body loses a large amount of stored water as it breaks down glycogen in its muscles and liver,” says Georgie Fear, author of Lean Habits for Lifelong Weight Loss . “Just as an athlete who sweats heavily loses a large amount of salts and minerals, a person who excretes large amounts of fluids can also become dehydrated or have few electrolytes such as sodium and potassium.”
2. Drink little water
It is always necessary to stay hydrated, but in the face of this loss of liquids and minerals, it is likely that the requirement for liquids is greater . “Make sure you drink at least 2 liters of water a day,” says Fear. And if you are still thirsty, drink more. Make an effort to replenish those lost electrolytes by eating plenty of foods rich in potassium and magnesium like avocado, tomato, spinach, salmon, and nuts.
3. Protein only, all the time
Keto diets are not just protein, it’s actually about fat. “A ketogenic diet essentially swaps the percentages of fat and carbohydrates,” says Santos-Prowse. That means you will get up to 80% of your calories from fat and 5 to 10% from carbohydrates . The remaining 15 to 20% should come from protein, which is about the same as that of standard high carbohydrate diets.
The goal is not to fill the plate with meat. At each meal, Santos-Prowse suggests consuming 90 to 120 grams of lean protein (chicken, beef, fish, or pork) cooked in butter or oil, along with 1/2 cup of non-starchy vegetables (green leaves, broccoli, or cauliflower) and a serving or two of healthy fat (a tablespoon of olive oil or 1/4 medium avocado).
4. Forget about fiber
Putting all the emphasis on fat can make it easy to forget about consuming fiber. In addition, with the loss of liquids it is very likely that a case of constipation will appear . Because fiber-rich foods like whole grains, beans, and fruit also tend to be high in carbohydrates, it will be better to find other ways to get enough fiber .
Eat as many high fiber vegetables as you can, within the carbohydrate limit. The recommended ones are artichokes, broccoli, brussels sprouts and avocado (the latter is one of the few sources of fat that also provides fiber). And remember to drink plenty of water.
5. Carbohydrate consumption increases
It is totally allowed to pamper yourself with some craving, call it pizza , biscuit, etc. But not before the body adjusts to the new eating style . The research suggests that cells take 30 to 60 days to fully adapt to using fat as fuel instead of sugar. If you have the luxury of eating more carbohydrates before that happens, there is a good chance that you will go in and out of the state of ketosis, which will make you suffer from the unpleasant symptoms of onset (the flu sickness).
You need to keep carbohydrate cravings at bay for at least 1-2 months before indulging in a treat . “If you stick to a ketogenic diet long enough to adapt well, your body will easily burn fat or carbohydrates for fuel and switch between the two without problems,” says Santos-Prowse.
6. To think that keto is forever
This diet can help you lose weight fast, but some experts question whether it’s okay to stick with the diet in the long term . “We don’t have enough data to know what happens to humans when they’re constantly in ketosis for long periods of time,” says Julie Stefanski, spokeswoman for the American Academy of Nutrition and Dietetics .
Based on common sense, you might think that if you decide to stay in ketosis for a long period, you could lose the important nutrients that some high carbohydrate foods offer. Before any adjustments to your diet, consult a nutritionist to review your plan and cover any nutritional deficiencies to keep potential health problems at bay.