Keto diet is making rounds for quite some time now. However, just like people start following any trend blindly, they did the same with the Keto diet as well. All of you who did not research thoroughly before getting on the bandwagon made some major Keto diet mistakes. And the worst part is that still there are many people who are not aware of it. But do not worry, this blog post will discuss some major Keto diet mistakes and throw light on how to avoid them.
Cutting Carbs and Increasing Fat
One very common mistake that beginners tend to make is that they cut down their carbs consumption and replace it with fats too quickly. Dangers of a fat rich diet are far more than consuming those carbs. No one is suggesting that you do not decrease the consumption of the carbs, but you have to do so slowly. Any change that you make that affects your body directly should be slow and steady. Remember that consuming too much fat can lead to problems like heart failure as well. Therefore, keep a check on your portion sizes. If need be, consult a nutritionist who will guide you through the course of it.
Not Enough Water
Focusing on what you are sipping is just as essential as what you are eating. You need to prioritize drinking water more when you are on a Keto diet as it leads to dehydration. And no, having protein shakes for building muscles is not a substitute for water. If you look at the science behind it, your drastic reduction of carbohydrate consumption disturbs the balance between the fluids and electrolytes in your body. Hence, leaving you more dehydrated than before.
Carbs and water get stored together in the body. So, naturally, a decrease in stored carbs would reduce the water levels in your body as well. Moreover, your body also flushes out the ketones in the urine. This means that more sodium and water loses from your body. All these factors together ask of you to drink more water.
Not Consuming Foods Rich in Omega-3
Consuming fats is the highlight of the Keto diet. However, you should also pay attention to the types of fats that you are taking. Cheese, bacon, and cream should not be your only best friends. You should keep their quantity limited while making a deliberate effort to increase the consumption of anti-inflammatory Omega-3s. The latter is also an anti-aging food. This should be good news for the women out there. Not that men are any less conscious.
In case you are wondering which foods are rich in Omega-3, then here’s a list. Try adding salmon, mussels, herring, or oyster in your diet. Apart from that, you should also invest in avocadoes, flaxseed, chia seeds, and olive oil. All of these are healthy snacks and food items to consume.
Not Adding Enough Salt
Processed food is a major part of everyone’s life these days. Which means that there is no room for ‘more salt’. As these foods come loaded with it. A common myth says that too much salt lets you gain weight fast as well. However, you should not have to worry about this when you are on Keto diet mistakes. You should pay attention to not consuming enough of it. Because as mentioned before, the removal of ketones from the body means that you lose a major amount of salts from your body as well.
So, no matter whether you are on a Keto diet for consuming foods that quickly lose belly fat or you opted for it so that you can lose the extra layers on the thighs, consuming enough salt is essential.
Going at it Alone
If you think that you will start eating a plant-based and vegan diet and think you are doing the Keto diet right, think again. Because consuming the wrong food items is what happens when you do not consult a doctor or nutritionist to get you through a diet. And don’t think that you will only need this guidance once (usually at the beginning). Instead, you will have to keep in touch with your doctor throughout it. So that you can ensure that you are consuming all the nutrients and minerals in a moderate amount. This will keep your lungs healthy apart from your kidneys, stomach, and liver.
Eating too Much
Your dietician will suggest you eat smaller portions and more of them. However, that does not mean that you start consuming much more food than your body needs. Do not make it a habit to eat after a workout session, and before it as well. This was just to give you an idea that how people tend to overdo the eating part. Remember that balance is essential. Keep reminding yourself of the benefits of running if you become lazy on any day. Because the only way that you will be able to shed the extra fat that overeating bestowed upon you is through working out.
However, another benefit of running and working outcomes in the form of improved blood circulation as well. So, in either case, it is a win-win situation.