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A plan like the keto diet that restricts starchy vegetables, fruit and grains, and eliminates sugar can be very challenging. It can be hard to avoid making mistakes. If you're just getting started on the keto diet, here are the mistakes to avoid.
If you're eating bread, cereal and spaghetti one day, and begin to severely restrict your carb intake the next, the change may be too sudden for your body to accept. It's a good idea, instead, to taper down your carb intake over a period of days, and ease yourself into the keto diet.
As much attention as you should pay to what you eat, you should also think about what you're drinking. The body stores carbs along with water in the body. When you lose your carbs, you lose the water, as well. The body also tends to get rid of its buildup of ketones through the kidneys.
There is a great deal of fluid loss through urination. If you aren't careful, you run the risk of dehydration when you go on keto. You need to make sure that you get plenty of fluids. Sipping on water through the day is important.
When your body switches energy sources moving from carbohydrates to fats, you may experience several flu-like symptoms. Tiredness, aches and pains, and nausea, are normal in your first couple weeks on the keto diet. If you're not adequately prepared for the symptoms, you may see them as abnormal, and decide to give up on the diet altogether.
In reality, the keto flu, as the symptoms called, is only a normal part of your body's attempts to adjust to the new diet. You could try to eat foods such as bananas to try to ease the symptoms. They are rich in nutrients such as magnesium and potassium that are able to help with the symptoms.
Since the keto diet requires that you eat foods rich in fats, you may think of piling your plate with all the cream and cheese that you want. While you can eat these items, it's important to also include foods in your diet that contain omega-3 fatty acids. Seafood tends to be rich in these nutrients. Vegetable oils such as olive oil are recommended, as well. Not only are these items good for your keto diet, they put a healthy quantity of unsaturated fats in your system, as well.
Most the time, you probably only hear health warnings about excessive salt in your diet. With the keto diet, however, you lose considerable sodium in the ketosis process. The fact that you no longer eat processed, high-salt foods only deepens the sodium deficit. If you feel weak, it's possible that you're not getting enough salt. You may need to salt your foods adequately.
The risk of malnutrition is the reason that many dietitians warn people against going on restrictive diets. It's important to remember that a sensible keto plan is about more than just restricting the carbs in your diet. You need to make sure that you get quality nutrients in your system.
Good, nutrient-rich foods such as meat, seafood and low-starch vegetables are important. If you pay attention to keeping your body well-supplied with nutrition and adequate quantities of water, your keto diet is likely to become a success.