A keto diet is no longer a rare term in the world of fitness and health. There have been several tests and studies on this diet to date and results have proved that it is indeed useful in helping you with weight loss and better body composition. There are many people who have also complained of not getting the desired results while following a keto diet. It may so happen that after some initial success, you have started experiencing a weight loss plateau. It may also be possible that you do not feel that a high dose of energy that you used to experience earlier. Well, there are many people who experience this and this does not mean that a keto diet is not for you.
Common Keto Diet Mistakes and Ways to Fix Them
You may start off with a keto diet with full of enthusiasm. However, in order to stay in the state of ketosis takes plenty of dedication and time according to this Keto Diet Review site. Sometimes, you may have to alter your workout routine, focus on getting more micronutrients or even tweak on your macros in order to begin feeling the benefits of a keto diet. Here are some commonly made mistakes by people on a keto diet and ways to fix them.
- Insufficient Intake of Protein: Many of you may think that having too much protein may increase your blood sugar levels and also kick you out of ketosis. This is basically known as gluconeogenesis and, frankly, there is nothing for you to worry about having excess protein while on a keto diet. You need to understand that irrespective of the amount of protein you have while on a keto diet, gluconeogenesis happens all the time. This is simply because your body requires small amounts of glucose to work properly. Even if you have plenty of protein, your body will still burn ketones in order to get its much-needed energy source. The best way to fix this problem is to calculate the requirements of carbs and protein for your body. For every kilogram of body weight, you need to have approximately 0.8 to 1gm of protein. This number goes up for athletes to about 1.6gm per kilogram of the body weight.
- Lack of Minerals and Vitamins: It is needless to say that an insufficient amount of micronutrients such as minerals and vitamins can lead to a wide array of health problems such as depression, weight gain, and fatigue. Any successful and effective keto diet should always contain multiple low-carb and nutrient-dense foods. In other words, it simply means having more vegetables. The best way to combat this problem is to vary your diet on a daily basis. It is important for you to note that not every food has the same level of nutrient value. It will also help if you eat according to the season and always include plenty of leafy greens and vegetables such as mushrooms, and pumpkins. It also includes eggs, avocados, organ meats, broccoli, and bone broth.
- Insufficient Electrolytes: Although this is also a part of the micronutrients, the importance of electrolytes is pretty high. There may be situations wherein you may experience various keto flu symptoms such as muscle aches, weakness, and fatigue, along with nausea and brain fog. Such situations demand an intake of electrolytes. When you initiate a keto diet, your body burns through stored glucose. As a result of this, you may end up urinating more than normal. This is simply because your body also releases stored water. The best way to fix this problem is to have electrolytes that will also include various minerals such as magnesium, calcium, potassium, and sodium. You may either have an electrolyte supplement or include low-carb and nutrient-dense foods to your daily diet.
- Skipping Meal Plan: It will be very simple for you to maintain a keto diet if you can plan it all in advance. It will be helpful for you to have some keto-friendly foods in hand. This is highly recommended during the initial days of your keto diet when your body naturally craves for more carbs. When you think about fixing this problem you need to decide 2 days a week when you need to go out for grocery shopping. Prepare your keto meals for the week and also store them for later use. If you have keto foods in hand, it will keep you from ordering pizzas that will surely kick you out of ketosis.
- Improper Calculation of Macronutrients: If you wish your keto diet to be a major success for you, it is important that you keep a proper track of your consumption of macronutrients. It is imperative for you to remember that the macronutrient requires by your body will not be the same as your brother’s or your partner’s. Thus, it is very important that you decide the right amount of fat, protein, and carbs that your personal lifestyle needs. Improper calculation of macronutrients may lead to a weight loss plateau where you fail to get proper benefits of a keto diet. The best way to combat this problem is to calculate properly your individual and unique macronutrient needs. If you are an athlete or into intense workout then you need to have 1.6gm of protein per kilogram of the body weight. If you are into a moderate workout then you need to have 1.3gm of protein per kilogram of the body weight. If you are into a minimal exercise routine, then 1gm of protein per kilogram of your body weight is sufficient.
Inadequate Amount of Sleep: Poor quality of sleep or an inadequate amount of sleep can easily get you stressed out. It gives rise to the cortisol levels in your body that can lead to cravings, disruption of sex hormones, and fat gain. The ideal way to fix this problem is to sleep for proper hours every day. Make sure you sleep in a chilly and completely dark room. Avoid looking at the screen’s minimum an hour before your normal bedtime. Also, use earplugs if you experience various sound distractions.
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