Keto Diet Slip-Ups So you’re considering a ketogenic diet? That’s a great idea! A ketogenic diet is all about reducing carbohydrates and increasing fat consumption to improve your overall health and shed excess body fat. However, you need to ensure that you follow some simple yet vital best practices to achieve the desired result.
Here are 10 tips to consider when starting a keto diet to avoid the most common mistakes:
Eat Enough Fat: Don’t be afraid of fat! You may still be wary of the notion of healthy fat, but eating premium fatty fare is essential when adopting the low-carb, high-fat diet to ensure satiety and prevent cravings or frequent snacking. Source your fats wisely, predominantly enjoying omega-3-rich fatty fish, MCT oil, ghee, avocado, extra virgin olive oil, and other healthy fats to consume the highest quality foods possible, while keeping nagging sugar cravings at bay.
Replenish Hydration and Electrolytes: The body goes through various changes when it shifts from running on glucose to relying on fat and ketones for fuel. Drinking eight, 8 oz. glasses of water a day is a good baseline, but you will need to increase water intake while curbing carbs to prevent dehydration. Eating water-rich foods like cucumbers and berries also helps maintain hydration levels. Drinking mineral-rich beverages like bone broth is a great way to boost electrolytes and hydration while serving as an ideal base for various low-carb stews and soup recipes.
Avoid Consuming Too Many Calories: It’s impossible to lose weight without creating consistent caloric deficits with your dietary and exercise habits, so be mindful of your caloric intake. Use a weight-loss calculator to tabulate the best calorie and macronutrient budget to help you meet your goals in your desired timeline.
Avoid Consuming Too Much Dairy, Sweeteners, or Hidden Carbs: Consuming large portions of dairy, sugar-alcohol-based sugar alternatives, artificial sweeteners, and foods containing hidden carbs can easily throw off your macro count.
Don’t Ignore Protein: Protein is important for building and repairing tissues, so don’t skimp on it. However, don’t go overboard either. Stick to moderate protein intake to avoid any adverse effects.
Monitor Your Carbohydrate Intake: Reducing carbohydrates is key to achieving ketosis. Ideally, you should consume 20-50g of net carbs per day. Keep an eye on your carbs and avoid going overboard.
Include Non-Starchy Vegetables: Non-starchy vegetables like broccoli, spinach, kale, and mushrooms are low in carbs and high in nutrients, making them an essential part of your ketogenic diet.
Plan Your Meals Ahead of Time: Planning your meals in advance helps you stay on track with your diet and avoid making impulsive food choices.
Be Patient and Give Your Body Time to Adapt: It can take a few weeks for your body to adjust to the ketogenic diet. Don’t get disheartened if you don’t see immediate results. Stick with it, and you’ll start seeing results soon.
Be Mindful of Keto Flu: When you switch to a ketogenic diet, you may experience flu-like symptoms like headaches, fatigue, and brain fog. Don’t worry; this is entirely normal and should pass in a few days.
So, there you have it! These are 10 tips to consider Keto Diet Slip-Ups when starting a keto diet. Remember, a ketogenic diet is all about reducing carbs and increasing fat consumption to improve your overall health and shed excess body fat. With these tips in mind, you can make a smooth transition to the ketogenic diet and enjoy its many benefits. Happy dieting!