In this article, we will share 10 common mistakes that most of us make during the keto diet and they are:
The ketogenic diet should never be done on your own. It is a low-calorie regime in which calories, carbohydrates, fats and proteins are calculated precisely so it is absolutely necessary to contact a professional who can adapt the macronutrients to the various phases of the diet.
2. DON’T DRINK TO SUFFICIENCY
When following a ketogenic diet it is necessary to drink more water than usual, at least 2 liters per day, to maintain adequate hydration. The reduction of carbohydrates in fact causes a reduction in body water since glycogen binds a considerable amount of water to itself.
3. DO NOT TAKE MINERAL SALTS
The ketogenic diet reduces a number of foods resulting in a lack of minerals for which it is advisable to take supplements such as potassium, magnesium, and sodium.
4. ABANDON THE DIET
When the body starts burning fat instead of sugar it goes into a state of ketosis. In order for the body, and especially the central nervous system, to be keto-adapted, the concentration of ketone bodies must be high and generally higher than 2/3 mmol / L in order to compete with glucose for entry into the brain. At this point there is generally a feeling of both mental and physical energy. Before this metabolic step, don’t be discouraged if you feel a normal state of exhaustion.
5. TAKE DRUGS THAT CONTAIN SUGAR
Care should be taken with the drugs used on a keto diet as they may contain amounts of sugar which adversely affect the diet. So pay attention to ingredients such as: fructose, sucrose, glucose, dextrose, maltodextrin, etc.
6. DO NOT MAKE CHECK-IN VISITS
The ketogenic diet must be initiated and pursued under medical supervision because it is absolutely necessary to take the right amount of nutrients. As far as proteins are concerned, for example, if they are consumed less than necessary, there is a risk of muscle catabolism; if they are taken in greater quantities, there is a risk of getting out of ketosis due to gluconeogenesis.
7. DON’T PLAN MEALS
In the keto diet, following a food plan is very important. Failure to plan meals leads to easy mistakes in macronutrient intake and therefore an exit from ketosis. Planning saves frustration and discomfort and allows you to precisely identify the stages of the diet.
8. COMPARE WITH OTHERS
There are so many factors that come into play and influence the results when starting a diet that cannot be compared with other people. Not everyone gets the same results, or there may be similar results but achieved at different times.
9. INGEST TOO MANY PROTEIN
During a ketogenic diet, the body uses fat as a source of fuel and needs protein to protect lean mass. However, it is necessary to introduce the right dose of protein and it is therefore very important to have a tailor-made food plan. When you consume more protein than you need, you end up converting those proteins into glucose, which in turn can raise your blood sugar levels and lead you out of ketosis.
10. DON’T SLEEP ENOUGH
It is very important to allow the body to sleep and rest enough to face another day full of energy. Lack of sleep can contribute to fatigue and therefore to search for unsuitable foods that provide energy quickly.