Keto Diet: 4 Mistakes to Avoid on The Ketogenic Diet

When eating a standard American diet, carbohydrates and sugars are the main sources of energy—the body converts them into glucose and uses them as fuel. When eating a diet high in fats and protein, however first thing in the morning and again before bedtime so you will be able to get into ketosis faster. The ketogenic diet has its pros and cons like any other type of dietary regimen. Some may find it difficult to adjust to the new way of eating while others may have no problems with it at all. However, if you can stick with it then there are plenty of benefits that come along with it too.

What is the Ketogenic Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet that forces the body to burn fats instead of glucose as its primary energy source. It is also referred to as the ketogenic diet, low carb diet, low glycemic diet, or ketogenic high-fat diet. The main goal of the ketogenic diet is to induce a metabolic state called ketosis. When in ketosis, the body is using its fat stores as the main source of energy instead of glucose which is derived by consuming carbohydrate foods. Ketosis is a normal metabolic process that occurs naturally in the body when insulin levels are low. However, when insulin levels are very low for long periods, it can lead to hypoglycemia or low blood sugar. This occurs because the body has an alternate energy source that it uses when there is not enough sugar in the bloodstream. Ketosis is a very common state for people who are starving, or for people who are going through cancer treatment where the patient has lost a lot of weight. It is also used to help people with diabetes to manage their blood sugar levels.

How to Achieve Ketosis on a Keto Diet

Your body needs to enter into a state of ketosis before it will start burning stored fat as the main source of fuel. This can be achieved by drastically reducing your carbohydrate intake, usually below 50 grams per day, and increasing your fat intake to an average of 80 grams daily. Ketosis may occur if you consume fewer than 50 grams of carbohydrates per day, or if you consume 50 grams or more of carbohydrates, but not enough to enter into a state of insulin deficiency. The amount of fat you consume while in ketosis will ultimately depend on your body size and metabolism, along with other factors. You should be eating no more than 30% of your calories from carbohydrates and 50-65% from fat.

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Tips for Newbie Keto Dieters

There are tons of keto diet resources available online. However, you should be careful when choosing the right ones. Some sources are actually scams and may provide you with harmful advice. Never follow a keto diet plan if you’re not 100% sure you’re doing it right. You should consult a dietitian or physician before following a keto diet plan. Some people may need to follow a low-carb diet if they have certain medical conditions. Always know what ingredients are contained in the keto diet plan you’re following. Several companies produce low-carb diet plans that contain hidden sugar and preservatives. These components may be detrimental to your health and may even lead to obesity.

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Mistakes to Avoid While Following a Keto Diet

- Not getting enough protein - Failing to meet the daily protein requirements for a ketogenic diet can lead to numerous health issues. You need to consume 20-30 grams of protein per day if you want to reach ketosis. You can get this from animal sources like eggs, fish, meat, feta, cottage cheese, quinoa and nuts. - Not getting the right fats - Getting too few fats while on the keto diet can lead to many issues like fatigue, brain fog and poor athletic performance. - Not getting enough fluids - Staying hydrated while on keto is very important as it helps in moving nutrients through the body while also helping in the process of ketosis. - Not taking your supplements - The ketogenic diet is very high in fat. If you don't consume enough salt, minerals, and electrolytes you may suffer from fatigue, muscle cramps, and headaches.

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Conclusion

If you want to lose weight and improve your health, a keto diet may be for you. The ketogenic diet is a high-fat diet that forces your body to burn fat for fuel instead of sugar. Many health benefits come with following a Ketogenic diet. These benefits include better cognitive function, improved athletic performance, and an improvement in health conditions such as diabetes and epilepsy. However, it's important to note that diet is not for everyone. There are a few things you should keep in mind before diving in. First, if you have diabetes or follow a strict diabetic diet, you should consult with your doctor before starting the diet. Second, if you feel weak or dizzy while following the diet, you should discontinue doing so.

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