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The ketogenic diet or also called the keto diet is one type of diet that is quite popular. How come? Only by maintaining a diet for just one week, you can lose weight up to 6.6 pounds! Not surprisingly, this type of diet is excellent.
However, some mistakes are often made by beginners who are just about to try this diet. As a result, the benefits of the keto diet cannot be obtained optimally.
The body is in ketosis
The keto diet is a low-carbohydrate and high-fat diet. Simply put, this diet method makes people limit carbohydrate intake and replace their consumption with fat.
When doing a keto diet, a person's body will be in a condition called ketosis. The body will burn more fat to be converted into energy. That is why this diet is claimed to be able to lose weight and prevent various types of diseases such as epilepsy and Alzheimer's.
The ketosis condition described previously requires a daily calorie intake of 75-90 percent of fat, 6-20 percent of protein, and only 2-5 percent of carbohydrates.
With these various rules, keto dieters should know what needs to be done to avoid mistakes that actually make the diet they do not provide maximum results.
Various mistakes of keto dieters
Running a keto diet is not just a matter of increasing eating meat or fat and managing your diet. That is why many people often fail to get optimal results from this keto diet.
Well, here are some mistakes often made by keto dieters, especially those who are just starting this diet:
1. Not making preparations
Reporting from Reader’s Digest, in fact many people do keto diets without strategies, plans, and menu ideas that can support the success of the keto diet. This is as stated by Mary Weidner, one of the founders of Strong Fastr, the Keto diet planning application application.
"The keto diet requires careful planning in terms of food. You could say, this type of diet requires more effort than other types of diet, he said.
Regarding this, Lisa Davis, PhD, PA-C, CNS, who is a nutritionist at Terra’s Kitchen, also emphasized that for keto dieters, preparing a food menu is very important to support the creation of ketosis conditions.
So, before you decide to go on a keto diet, make sure the menu you want to consume has met the requirements.
Read Also : Know the side effects of ketogenic diet for the body
2. Eat too much protein
Red meat may be a recommended menu for consumption by keto dieters. But, consuming too much can actually harm your body.
Dr. Brett Osborn who is a nutrition adviser for health products at BPI Sports states that the fact that excess protein from consumption of meat can interfere with ketosis, so dieters will not reach ketogenic activities.
It's good, in determining the keto diet, consult a nutritionist to fit the character of intake from the keto diet, which is high in fat, moderate protein, and low in carbohydrates.
3. Not enough fat consumption and wrong choice of type of fat intake
Keto diets require fat intake as a fuel replacing carbohydrate function. However, if you have consumed fat but have not progressed during the keto diet process, you may not consume enough fat, or even consume wrong sources of fat intake.
Josh Ax, DNM, DC, CNS, a nutritionist on the DrAxe website also stressed that when you do a keto diet you need about 80 percent or more calories from fat sources.
"Not getting enough fat will make you feel hungry and feel uncomfortable. Because fat is basically the body's way to stay energized while running a keto diet, "he explained.
4. Do not eat vegetables at all
When doing a keto diet, it does not mean you have to put aside the consumption of vegetables. It's true, most vegetables contain fiber and carbohydrates, but many vegetables are low in carbohydrates and you can put them in the diet.
According to Axe, some vegetables that can be chosen are broccoli, asparagus, cauliflower and paprika. All three are sources of vitamins, minerals and antioxidants that are important for your body.
5. Stop when experiencing flu in the middle of a diet program
When doing a keto diet, the culprit will usually experience the flu, which is usually called keto flu. This condition will occur after a few days the keto diet begins.
In people who do not know this, flu is usually considered a disease that needs to be cured immediately and requires nutritious intake as usual. Moreover, when keto dieters feel tired, headaches, and experience mood swings.
Explained on the Keto Bootstrap website, this condition is a side effect of switching glucose burning to fat burning. In addition, flu can also occur because of the effect of a decrease in the body's insulin. And actually, this flu condition is a good thing if it happens.
6. Lack of drinking water and lack of sleep
Consumption of drinking water is very important for keto dieters. Because, keto dieters will lose a lot of fluids due to increased urine production. That is, when you go on a keto diet, you need more fluid intake than usual.
To prevent dehydration during the keto diet, Dr. Osborn recommends that you drink at least one gallon of water a day.
"If you are not used to drinking that much water, try at least spending 12 cups a day. "The more water you drink, the better it will be for the body," he added.
And just like water, lack of sleep will also slow down the body's metabolism. In addition, when lack of sleep people tend to eat more because they need more energy. So, try to stay asleep enough to avoid the keto diet that you are doing to be in vain.
7. Too obsessed with weight loss
Can not be denied, the keto diet is popular because it is considered to lose weight in a short time. Not surprisingly, many women do it near the wedding day and are too obsessed with drastically losing weight.
However, the condition of ketosis itself can only be achieved after the keto diet is carried out at least 3-4 days. On the third day, the carbohydrate reserves stored in the form of glycogen run out and the body starts to enter the ketosis condition, which can then affect weight loss.
In addition, each person's body condition is not the same, so the body's reaction to the keto diet can also vary. Some people may lose weight quickly, but in others it can be a little longer.
The key to the keto diet is commitment and discipline. So, apply both and don't focus too much on time.
Having a keto diet is not as easy as eating meat and reducing fiber. This thinking can ultimately frustrate the keto diet so you don't get optimal results. Are you interested in trying this diet? Pay attention to the various errors described above and avoid them, so that the results you get can be more maximal.
