The increasingly popular keto diet is now catching the eyes of millennials. Keto has proven to yield impressive results in a very short period, and many of the reported adverse effects usually occur when people on the diet end up making mistakes or following a wrong regimen. Some of these mistakes include:
- Carbs galore
A proper keto diet should have the most amount of fat, a medium amount of protein, and the least amount of carbohydrates (max of 20g per day). It also includes plenty of vegetables. Commonly used vegetables include kale, spinach and broccoli. They have a high fiber content and play an important role in helping your body adapt to ketosis. This fiber passes through the gut and cleanses it as it is excreted.
- Consuming too much protein
Many people end up consuming excessive amounts of protein. This not only eventually leads to an increased insulin level but the extra protein is also converted to glucose which then, in turn, increases fat storage instead of burning it.
- Getting obsessed with weight loss
Weight loss is a process, during which, you will have to be extremely patient. Yes, the keto diet is designed to help you lose weight, but if you become too worried about it or just care about losing weight as fast as possible, it might get hard for you to continue until a difference could be made.
Checking weight several times in a day or even daily will not help your motivation and confidence level. It is essential to remember that weight loss occurs throughout days, weeks, and months. Allow yourself time to get used to the routine and change.
- Consuming the wrong fats
This is one of the biggest mistake made people that start a ketogenic diet. It is pertinent to differentiate between the right and wrong kinds of fats.
The bad fats include processed fats usually found in processed vegetable oils. Anything cooked in this oil can ruin your entire diet. The fats that you should consume include mono-saturated, poly-saturated and naturally occurring trans fats. They are usually found in butter, eggs, avocados, and fish oils.
Many people give in to the idea that fats are generally bad for us. It is important to understand that a keto diet mainly comprises of food rich in healthy fats and a major portion of your daily caloric intake would come from this.
- Inadequate amounts of water consumption
It cannot be stressed enough upon the importance of consuming adequate amounts of water. During a keto diet, your body ends up losing a lot of fluids, so it is imperative that you hydrate yourself well. If you are not going to drink enough water, your body will end up conserving fats, which is the opposite of what you want. The ideal amount of water to be consumed in a day is about a gallon.