Tag Archives: keto diet

Keto diet mistakes beginners make but shouldn’t

keto-diet

For those who are new to this term a Keto diet focuses on low carb foods and if done right can be a game changer in many ways. Increase in strength and stamina, better muscle tone, quicker fat burning etc. are few benefits.

The only problem being this sort of diet is easy to go wrong with and while the obvious issue may seem over consumption of carbs there are always other factors you’d want to look at. So here’s what else can go wrong.

Going too easy on the fats

When talking about any diet the first & foremost rule generally is to lower fat intake but not with the keto diet plan. This is low carb other diet in other words is a high fat diet considering you stick to healthier choices such as eggs, avocado, olive oil etc. ( as explained in the above image).

Since fat will now be your major source of energy ensure 70-80% of diet consists of it. Weakness, tiredness etc. are signs of low fat consumption.

Insufficient electrolytes

Feeling fatigued, constipated or simply lazy enough to get out of bed? You’re running low on electrolytes. Magnesium, potassium etc. are a must and irrespective of the source should be part of your daily diet.

For potassium my recommended food is avocado along with some leafy veggies and for magnesium almonds, walnuts, pecans etc. are your new diet buddies.  Taking it as a supplement too is an equally acceptable form.

The secret carbs

This is a no mess around with diet. A 4-5% carb rules means you stick to it which in turn means you’ll be consuming loads of green veggies, eggs, fruits, meat etc. but food companies over the years have become smart and thus you need to be smarter.

Always check out the nutritional value behind every can or food packet. Next also check out ingredients. Sugary substances are often listed as corn syrup, molasses, honey etc. Avoid in case of doubts or contact an expert.

Gulping down too many proteins

Your protein intake capacity will take a boost with time but to begin with I’d suggest you go easy on it. Excessive proteins can lead to what experts call gluconeogenesis. This is conversion of excess proteins into carbs eventually leading to a failed keto diet.

To avoid such situations stick to lesser proteins and more fat rich foods such as chicken, beef, tuna etc. Proteins should comprise of only 10-15% of your daily calorie intake.

You’re too impatient

Yes I understand your urge for quicker more effective results but the body doesn’t work that way. Your carb friendly body will need time to adapt and adjust. Keep check on your cravings and stick to your diet.

The transition is easier said than done but with determination and grit it’ll get better and you’ll soon be in ketosis so hang in there.

 

Here’s a extensive guide on Keto Diet