People jump on ketogenic diets in hopes of losing weight or becoming healthier. But there are just as many people who have tried the ketogenic diet and stopped because it simply didn't work.
The ketogenic (keto) diet is a very low carbohydrate, high fat, moderate protein diet. Carbohydrate intake is very low, and instead, fat puts the body into ketosis. In this state, the body uses fat for energy instead of glucose. Typically, meals consist of 70 percent fat, 20 percent protein, and only 10 percent carbohydrates. Diet originally began to be talked about as a treatment for diseases. epilepsy In the 1920s.
Research also suggests that the keto diet may help you lose weight and fight diabetes and Alzheimer's disease. While the keto diet may not be the best choice for everyone, especially for those who want to try it long-term, be careful not to make the same mistakes many people do.
3 Biggest Mistakes People Make While on the Keto Diet
1. Not eating enough fat
On this diet, people tend to focus on consuming as much protein as possible while minimizing carbohydrates as much as possible. By definition, ketosis is achieved when sufficient amounts are present in the body. fat This is to produce energy, not protein. Therefore, you need to consume enough fat to allow your body to function optimally during this diet. Consistently eating red meat and not containing enough healthy fats can interfere with this process. On a standard diet of 2,000 calories per day, you should aim for close to 140 grams of fat per day. You can accomplish this more effectively by incorporating fats like olive oil, nut butters, fatty fish, and tahini.
2. Ignoring fibers
As it stands, nearly 95 percent of Americans don't get enough fiber. Current recommendations recommend 25 to 35 grams per day. If you follow a meat-based diet like the keto diet, you might even forget about your need for fiber, but it's very important that you don't.
People who follow a keto diet tend to inherently limit their intake of fruits, vegetables, and whole grains because they contain carbohydrates. However, the amount varies widely and depends on which foods you eat. Although grains are basically off the table due to their carbohydrate content, there are suitable fruits, vegetables, and seeds that you can definitely incorporate into your keto diet routine. Avocados, chia seeds, almonds, flaxseeds, sunflower seeds, and dark leafy greens are just a few of the options.
There is growing evidence that fiber can positively impact digestion, blood sugar control, satiety, and even colon cancer risk. Fiber is also very important for lowering high cholesterol levels. High cholesterol levels are common in patients who follow the keto diet due to the large amount of fat they consume.
3. Leave electrolytes behind
Regardless of your diet, your body needs to achieve and maintain electrolyte balance. Magnesium, sodium, and potassium are all important for maintaining proper hydration, acid-base balance, and optimal muscle, nerve, and cell function. Electrolyte imbalances are usually behind the “keto flu,” where people on a keto diet start feeling symptoms such as fatigue, headaches, and diarrhea.
If you're not eating low-carb fruits and vegetables like avocados and Brussels sprouts, you may be missing out on nutrients. Other sauces include coconut water, bone broth, and salmon. However, none of these sources provide significant amounts of sodium. That's why it's often recommended that people on a keto diet add salt to their dishes on a regular basis.
conclusion
ketogenic diet Not for everyone. However, depending on a variety of factors, it may be beneficial not only for therapeutic reasons, but also for weight loss and overall health. If you're thinking of trying this diet, be sure to tell your health care professional about it so you don't make the same mistakes that many people make with this diet plan. Make sure to maintain your electrolytes, don't forget about plant-based foods and foods high in fiber, and make sure you're getting enough fat to help your body reach and maintain ketosis.
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