When it comes to the issue of weight loss, there are always conventional approaches – diet and exercise. Which one do you think is the most effective? Well, individuals have different perspectives on this subject. However, studies show diet is move effective and can work efficiently for nearly everyone, unlike exercise. But again, there are so many diets plan out there.
Are they all effective? Not at all! Of all the low carbs diet plans, ketogenic is the most effective for shedding pounds. So effective, it has become that even the leading celebrities embrace it, and also share their SimpleKeto Test. However, there have been a lot of slip ups about keto do long. In this discussion, we are going to look at the 7 most frequent keto diet Slip Ups and misinterpretations. This will help you take the right course and achieve all your weight loss targets. Let us begin by understanding what keto is.
The Ketogenic Diet
Keto is low carb diet which requires those who subscribe to restrict their intake of carb to n maximum of 50g each day. Specifically, you are supposed to consume low carbs, moderate protein and more fats. You may get disturbed by the mention of restricting the intake of carbohydrates because you are ware the body uses glucose for energy. Well, the purpose of limiting the intake of carbs to attain the state of metabolic ketosis, which has a lot of health benefits, weight loss being one of them.
Let us get a biology class a little bit here. Ideally, glucose supplies the brain and the entire body with energy. However, when deprived of glucose, the body turns to fat for energy. The breakdown of fat takes place in the liver, producing ketones, which are specifically used as fuel. It comes to a point when the body entirely uses ketones for energy supply, and the state of ketosis is said to have been attained. In order to lose weight and benefit from keto, the state of ketosis must be maintained.
The Slip Ups and Misinterpretations
You now understand what keto means and how it works. But because of slip ups and misinterpretations, many individuals fail to realize their weight loss targets as well as other benefits of keto. The following are the commons slip ups and misinterpretations of the keto diet.
Taking keto to be a high protein diet
This is one of the main reasons why individuals do not lose weight on keto. As we mentioned at the outset, keto is a low carb diet and requires you to take moderate, but not more, proteins. In general, you are supposed to consume the macronutrients in the right proportions for keto to work quite well. You should obtain 5% of your daily calorie intake from carbs, 20-30% from protein and 70-80% from fat.
If you do not limit yourself to this proportion, you cannot sustain ketosis. But what exactly happens when taking keto to be a high protein diet? Biologically, the extra proteins are converted into glucose through the process of gluconeogenesis. There is no way fat can be broken down for energy in the presence of glucose. So, take keto to be a high protein diet, and you will never ever shed pounds.
Inappropriate carb intake
There is a general assumption that if you are o keto, you are supposed to restrict your carb intake to less than 50g. Again, many individuals fail in their weight loss missions because of this. The amount of carbs required to sustain ketosis is different between individuals. No one set amount fits everyone. You are supposed to calculate your carb requirement as an individual once you enroll to keto and stick to that.
Also, the amount carb required to sustain you while on ketosis will keep on decreasing as you shed more weight. For this reason, it is essential to keep on calculating your carbs requirements regularly. It is true that if you are on strict keto, your carbs requirement should not exceed 20 g. But it is good to keep on calculating the proportion of all the macronutrients on a regular basis.
You have to eat less
This is yet another big mistake that individuals make while on keto. Truly, you cannot shed pounds if you overeat. But the same principle applies to those who starve themselves unnecessarily. If you are eating less, the body assumes that it is under starvation, and this affects most metabolic activities. If excessively limit calorie intake, the ultra-low-calorie nutriments cannot work. The rate of cell metabolism falls in order to cushion the organs and usual body functions.
As a result, the body strives to conserve itself by slowing down due to low energy levels. You might be thinking that are actually making significant progress towards your weight loss goals when in the real sense, you are preparing for a fail. So the point is, do not starve yourself unnecessarily. One of the significant misinterpretations on ketosis is that the quality of calories is more important than quantity. Do not fall for this. The body requires the appropriate quantity of high-quality food. However, it must be at the right proportion.
You are going to lose muscles
Most athletes try to avoid keto because of this myth. The problem usually lies with the misunderstanding of the process of gluconeogenesis. This is a process in which the liver converts extra protein into glucose. Some basic processes can only take place in the presence of glucose. For this reason, many think that the body will break down muscle tissue in order to supply glucose for such processes. This is a misconception. Getting to ketosis does not deprive the body glucose. Ketones will substitute glucose where necessary and takes it elsewhere.
Keto slows down metabolism
The high popularity of the ketogenic diet is attributed to its effectiveness in weight loss. Nevertheless, many individuals are of the opinion that keto slows down metabolism in the end, which is a common issue in other weight loss meal plans. But the point is any diet that requires one to restrict calories slows down metabolism. If you limit the4 intake of calories for like three weeks, your metabolism will slow down irrespective of whether you are on a low carb diet or not.
Ketosis is not good for thyroid
This a common myth promoted by the opponents of the ketogenic diet. The thyroid gland helps in regulating metabolism, and in case it is not working, you might feel crummy. While on ketosis, individuals often show lower thyroid hormone levels, and that is why many assume keto isn't good for thyroid. But they fail to acknowledge the fact that some of the thyroid hormones are devoted to metabolize glucose. It is obvious that T3 will be less in diets that include reduced glucose metabolism.
Failure to balance macronutrients
We have repeatedly mentioned that you are supposed to take the macronutrients in the right proportion. However, many individuals consume high-fat animal foods and fail to prioritize green leafy vegetables. This leads to missing out of essential nutrients as well as dietary fibre. So, ensure you are tracking your food.
The Bottom Line
There are many slip ups and misinterpretation of the ketogenic diet. If you are not careful, you may not be successful in your weight loss journey. In this blog, we have considered seven of such issues. Read about them over and over and be determined to avoid them.