Are you thinking about keto? A ketogenic diet could help you lose weight faster than traditional weight loss plans, research shows. And many advocates say that an extremely low carbohydrate content increases their energy and helps them to think more clearly.
In other words, if you try this trendy eating style, it could bring great benefits. That is, if you know what you are doing. There are many ways in which a keto diet can go wrong – and if that happens you might feel pretty grumpy. Here are six common misadventures that keto novices make and what you can do to steer clear.
Do not foresee any adjustment phase.
The first few days of a keto diet can feel like a flu. It is often hit with headache, weakness or fatigue, muscle cramps, nausea and diarrhea or constipation.
The reason is that your body goes into a state of ketosis when your carbohydrate intake drops below 50 grams per day. When this happens, your cells switch from the burning of glycogen (energy from carbohydrates) as fuel to the burning of ketones, an alternative source of fuel that makes the liver out of fat. "They ask their cells for something they are not used to," explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet . "If you suddenly take the fuel they used, it can cause sluggishness or brain fog."
Another reason why you feel like garbage? The transition to keto can also cause your body to give off more water (read: you pee more). "Especially in the first week of a low carbohydrate diet, the body spills a lot of water as glycogen is broken down in muscles and liver," says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss . "Just as an athlete who sweats heavily loses a large number of salts and minerals, a person who excretes large amounts of fluids may also be dehydrated or contain electrolytes such as sodium and potassium."
2. Skimping on the water.
It's always wise to stay hydrated – but since you lose all these extra fluids and minerals, you want to drink while you eat keto. "Make sure you drink at least 64 ounces of water a day," says Fear. And if you are still thirsty, drink more.
Try to replenish the lost electrolytes by consuming plenty of foods rich in potassium and magnesium. Think of avocado, tomato sauce, spinach, salmon and nuts. As for sodium? "Do not worry about adding more salt to your food, as most of us get plenty," says Fear.
. 3 All meat all the time.
Do you think keto diets are all about the protein? No, that is wrong. Eating keto is all about fat. "A ketogenic diet essentially reverses the percentage of fats and carbohydrates," says Santos-Prowse. That means you get up to 80 percent of your calories from fat and five to ten percent from carbohydrates. The remaining 15 to 20 percent should come from protein, which roughly corresponds to the same standard diet with higher carbohydrates.
In other words, it is not the goal to stack your plate with steak or chicken. So, what should you fill up instead? At each meal you should aim for three to four ounces of lean protein (such as lean beef, fish or pork) cooked in butter or oil and half a cup of non-starchy vegetables (such as leafy greens, broccoli or cauliflower). and one or two servings of healthy fat (like a tablespoon of olive oil or a 1/4 medium avocado), Santos Prowse suggests.
. 4 Forget the fiber.
If you suddenly feel bloated and bloated after a few days of keto-cold, you are not alone. If you concentrate on fat, you can easily forget the other important F: fiber. If you dehydrate the mixture a bit, then you see the potential for a bad blockage.
High-fiber foods such as whole grains, beans, and fruits also have a high carbohydrate content, & # 39; I have to find other ways to get enough fiber. Fear says you should eat as many high-fiber vegetables as possible within your carbohydrate limit. (The good ones include artichokes, broccoli and brussels sprouts.) Make avocado one of the main bases – it's one of the few sources of fat that also contains fiber. And remember to drink this water.
. 5 Let your carbohydrates crawl.
Fancy a biscuit or a piece of pizza? It's fine to have higher carbohydrates every now and then after your body gets used to your new eating style. Research suggests that it takes 30 to 60 days for your cells to fully adapt to the use of fat as a fuel instead of sugar. Increase your carbohydrate intake before this happens, and you have a chance to turn the ketosis on and off – and get loaded with nasty ketal-fouling symptoms each time.
Lesson: Keep your carbohydrates at least below the magic threshold for one or two months before you enjoy them. "If you stick to a ketogenic diet long enough to adapt well, your body will easily burn fat or carbohydrate for fuel and switch between the two without much effort," says Santos-Prowse.
. 6 Long term alone.
If you eat keto, you can lose weight faster. However, some experts are confident that it is okay to stay on the diet in the long term. "We have no long-term data to tell us what happens to people when they are constantly in ketosis for a long time," says Julie Stefanski, RDN, LDN, a spokeswoman for the Academy of Nutrition and Dietetics
If you can However, if you decide to stay in ketosis for an extended period of time, based on common sense, you may be able to dispense with essential nutrients that some foods with higher carbohydrate content provide.
Keto Lifestyle, it's a good idea to speak with a registered dietitian, says Stefanski. You can assess your nutritional plan to reduce any nutrient deficiencies and keep potential health problems in check.