Low-carb diets like Ketogenic could help to reduce your risk of type 2 diabetes, heart disease and stroke, scientists say. Especially, losing weight with the keto diet has received some very positive attention in recent years.
A low-carb and high-fat eating plan is beloved by many celebrities such as Gwyneth Paltrow, Lebron James, and Kim Kardashian. But it’s not for everyone. For example, people with a history of heart disease in their families should think twice about consuming so much fat.
There are, however, five most common mistakes that are easy to make when transitioning into a state of ketosis as a starter.
1. High-Stress About Losing Weight
Everybody’s body is different, so individuals are going to react differently to keto. Some people drop weight quickly while others take a bit more time. But one thing that seems to always change for people are the measurements. Hence, it’s normal when people tell us they haven’t lost much weight, but they’ve lost an inch or two in key areas of their body.
As a starter in transitioning into ketosis, you should take your measurements once a week rather than scale your weight every day. You will be slowly gaining muscle and losing body fat over time. And your overall body composition and body fat levels are positively changing
If you are in situations of stress, your body will be in a fat storage mode, not a fat-burning one. Let get enough sleep so your body can do what it needs to do. You must give your body time to reset so it can tackle another day.
To reduce stress, you should add meditation to your daily schedule, don’t you think?.
2. Fat Phobia Stopping You From Losing Weight With Keto Diet
People often count calories and not eat enough fat when they start keto. Because our society has been conditioned to believe that fats will make you fat. It’s totally wrong.
Within ketogenic diet, you are now free to eat butter, avocado, olive oil and full of fat foods, but only eating “the right fats”. Dietary fat needs to be increased in your body to prime your metabolism to burn fats as a main source of energy. A mantra to consider “Fat doesn’t make you fat, fat helps you burn fat”.
In addition, you cannot cut carbohydrates and fat at the same time. If you don’t get enough calories, it can impair your hormone function and metabolism in the long-term. You must be replacing those calories with calories from fats.
3. Not Drinking Enough Water
How much water you should be drinking every day?
Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 litres, or half a gallon. Others like to gauge their hydration levels by urine colour. If it’s a darker yellow, drink more water. If it’s clear, you’re in the clear. A top priority is staying hydrated no matter what diet you are following.
When your body is adjusting to burning fats for fuel, water intake should be increased. This is because carbohydrates are responsible for storing water in the body. When you limit your carb intake, water is excreted along with electrolytes which means they must be replenished.
You can also add pink Himalayan sea salt to your water and sip on it throughout the day to ensure the sodium intake which is excreted along with water when your body is running on ketones for energy
4. Excess Protein
One of the most critical keys in the ketogenic diet is moderating in protein. Because your body is using fats as a fuel source, so it only needs proteins to help main muscle mass.
Overeating protein is converted to glucose via gluconeogenesis, which interferes with blood sugar control and can promote high insulin. Then it shuts off fat burning and can re-start the blood sugar rollercoaster you have worked so hard to stabilise with low-carb. Therefore, you will be knocked out of ketosis because of the high blood sugar levels.
An intake of 20 – 25 per cent protein is enough for one meal in the keto diet. However, most people have no problem reaching their protein macros because protein seems to be in everything. This is why it’s essential to meal plan, so you understand how much protein you are putting into your body.
5. Not Tracking What You Eat
Not meal planning is the biggest mistake in the Keto diet. Without a plan, it’s too easy to fall for peer pressure and be unprepared to make bad decisions. The meal prep plan creates the difference between success and failure on the Keto diet. It helps you not only save you a bunch of headaches and frustration; it’s a great way to save money as well.
When you meal plan, you know exactly what you’re going to put into your body on any given day. That means you can make the right adjustments and understand the right amount of each nutrition facts in your food.
Here are 28 Days worth of recipes for breakfast, lunch, dinner and desserts on a ketogenic diet:
The Best 28-Day Keto Diet Meal Plan helps you get prepared weekly keto meal plans with an easy-to-follow plan, which includes everything you need to be successful in losing weight. From how to learn the Keto Diet Basics and Staying In Ketosis, to beating Keto Flu and Social Situations and more.
I hope you can get the best results in the Ketogenic Diet when avoiding these mistakes. I would love to hear your own experiences. Please share them in the comments!