Keto diet is the most searched term on Google in 2018. It helped thousands of people to lose weight. But there are some keto diet mistakes that can ruin your progress and fat loss journey.
I'm going to teach you today, The top 5 Keto diet mistakes.
So the very first mistake is not staying patient during the Keto adaptation Phase.
You have to understand something. you've been running on carbohydrates your entire life. Now you're asking your body to completely switch metabolisms and start using fat for energy instead of carbs.
You will have some withdrawal effects through this time Commonly known as the Keto flu. What you need to do is stay committed. The Keto flu will pass and all of a sudden you Will be in Ketosis and you will feel better than you first started.
If your fat loss is stopped then this guide will help you to lose 2kg a week.
So the second most common mistake is not getting enough fat. You have to Understand this is a Super high-fat diet. 75% of your calories need to come from fat, so that's things like eggs bacon sausage. Avocados, oils, coconut oil, butter you need to seek these things out mentally.
It's not what you're used to doing. You're used to avoiding fats your entire life now all of a sudden, You look at the grocery cart you have nothing but fat that's a good thing fat is your new energy source. You're not running on carbs anymore. You need fat if you don't get enough fat your energy levels will go down and you will end up quitting this diet.
The third most common mistake is too much protein. What ends up happening is, if you consume too much protein on this diet is a process called gluconeogenesis.
Essentially, your body is going to treat that protein like carbohydrate converted into glucose and that will kick you out of ketosis.
It's very important that you choose high-Fat low protein Foods. So you're not going to be eating a lot of lean chicken. You're not going to be eating a lot of Whey Protein.
When you go to the grocery store, you need to buy the chicken legs instead of the chicken breast. You need to be going for the whole eggs instead of egg whites.
You only want 20% of your calories to come from protein.
Mistake number four and In my opinion, one of the most common. That is you are low on electrolytes.
Electrolytes are absolutely critical in this diet and they are the number one reason why most people end up failing.
If you do not have enough electrolytes sodium, magnesium and potassium you will experience headaches, fatigue, constipation, Lethargy and you simply will quit this diet.
Insulin also happens to be the hormone that tells your kidneys to store Sodium. When you suppress the insulin your kidneys are flushing out all the sodium from your body. Especially when you workout. Replace all that sodium by salting your food, eating salty snacks.
One of my favorite tricks is to drink salted lime water throughout the day. That will also help you to manage acidity.
Potassium is also a major electrolyte, It's used in all different types of contractions for your heart and major organs of your body. To get enough potassium you can eat foods like green leafy vegetables and avocados.
Finally, we have magnesium another essential. An electrolyte that's used in almost every chemical process in your body. It's important to supplement with a Magnesium supplement.
Mistake number five is hidden carbohydrates. See only 5% of your calories that come from the carbohydrates.
You want to be eating a lot of green leafy vegetables, nuts, and seeds. But you also have to watch out for the hidden carbohydrates. That are found in processed foods, food companies have become Professionals at hiding carbohydrates in Foods. You need to make sure that you're reading food labels.
Most important is to see how many grams of carbs are in each food and more importantly, Look at the ingredient list to see if you can identify any different names for sugars that are there.
Apart from this, which keto diet mistakes have you made?