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Although the keto diet goes back a few decades, the fitness world has put it back on the crest of the wave relatively recently, becoming the star low-carb diet for gym and sports lovers , also perfect for getting off quickly. those extra kilos that we want to eliminate before summer. Marcos Vázquez, author of the Revolutionary Fitness blog and nutrition expert, analyzes what are some of the mistakes that can occur more frequently when making a ketogenic diet and we will tell you about them to avoid an “epic fail” in your bikini operation.
Do not base diet on real food
If you are going to do a ketogenic diet, the ideal is to base your menus on real food, that is, one that at a glance you see what it is without the need to carry a list of ingredients. Fish, seafood, vegetables, meat … and avoid ultra-processed products that, although they may be carb (low in carbohydrates) also include refined ingredients. Bars, shakes, protein cookies and all those ultra processed that are marketed as keto (perfect to add to your ketogenic diet), are not the most recommended food to maintain a healthy diet.
“There is nothing wrong with having a substitute shake on a particularly busy day or a couple of bars from time to time, but if an important part of your meals comes out of a package, your diet is not good, ” says Vázquez. So now you know, become a realfooder if you intend to do a keto diet.
Suddenly reduce carbohydrates
Another of the most frequent mistakes when making a keto diet is to eliminate or limit carbohydrates at once. It is recommended to gradually lower your carbohydrate intake so that your body adapts to the new situation.
Furthermore, even when you have already made that transition, “by limiting the carbohydrate so much, you will quickly empty your glycogen stores, eliminating the accompanying water. And with that water we do not lose only liquid, also electrolytes. A large part of the symptoms associated with the start of the keto diet, from fatigue to headaches, are due to the loss of electrolytes, “says Vázquez. To avoid this it is advisable to replace sodium, adding a little more salt to meals; potassium, from foods like spinach, salmon, or avocados; and magnesium from dark chocolate and pumpkin seeds.
Eat few vegetables
Not all real food is the same, but there are different nutritional values in food. Why does Marcos Vázquez influence this? Well, because the keto diet is very satiating so you will be able to eat less without much effort. This caloric deficit would entail a lower number of nutrients in the diet and, in addition, the fats are not high in nutritional density either, so failure in the diet is served.
Eating more vegetables is a necessary contribution of nutrients with few calories and therefore forgetting them would be a mistake if what you want is to follow a healthy weight loss diet . In addition, they will take care of your microbiota and you already know that a healthy intestinal flora contributes to effective weight control.
Focus only on diet
According to Marcos Vázquez there are three fundamental pillars when it comes to losing weight and losing fat . One is undoubtedly the diet, but the other two can be neglected and are of utmost importance for the diet to be a success. These factors are training and rest .