We all know that while on a keto diet you need to reduce carb intake, but its not as easy as it seems.
Many people unknowingly make mistakes that can make them gain weight instead of losing it why?
On the keto diet. In order for the Low car diet to work you need to trust the process
Below are some common mistakes made by people on the low carb diet.
1.SCARED OF EATING TOO MUCH FAT
People often not eat enough fat when they start keto because our society has been conditioned to believe that fats will make you fat. So in doing so people tend to reduce on their fat intake.
This is the complete opposite of the keto plan guidelines.
If you aren’t getting enough calories, it can impair your hormone function and metabolism in the long term.
Being a beginner to keto, you’ll need to consume more fats than experienced keto-ers as this will help your body get used to using ketones as a new fuel source.
2.NOT EATING THE RIGHT FATS
Not all fats are the same. while on Low carb diet you need to take the right fats.
Healthy fats include:
- Animal fats, preferably from pastured or grass-fed animals
- Olive oil
- Monounsaturated fats, like from avocado
- Coconut oil
Fats to avoid:
- Cotton seed oil
- Grapeseed oil
- Safflower oil
- Margarine
- Canola oil
- Processed vegetable oils
- Any trans fats
https://30dayfitness.club/index.php/foods-you-can-can-eat-while-on-a-keto-diet-keto-kenya/CLICK HERE TO SEE MORE INFO ABOUT THE FOODS YOU CAN EAT
3.NOT DRINKING ENOUGH WATER
Staying hydrated should be a top priority no matter what diet your following.
But when your body is adjusting to burning fats for fuel, water intake should be increased. This is because carbohydrates are responsible for storing water in the body. When you limit your carb intake, water is excreted along with electrolytes which means they must be replenished.
the general rule is you need to take 0.5oz of 1oz of pound per bodyweight
4.NOT SLEEPING ENOUGH
Sleep is a vital component to healthy growth and good health and in this case less sleep has been linked to higher sugar cravings which directly affects production of ketons.
5.TOO MUCH SNACKING
If you’re following a properly formulated ketogenic diet, you shouldn’t have to snack.
The keto diet has satiating effects which means if you’re in ketosis, your cravings for snacks should be nonexistent . We suggest incorporating intermittent fasting into your keto diet, as this can provide a synergistic effect.
Too much snacking has a tendency to increase your blood sugar levels, which can knock you out of ketosis. If you feel the need to snack, it usually means your meals weren’t nutritious enough and you may need to increase your meal size to get enough calories in throughout the day.
6. ADD YOUR VIEWS IN THE COMMENTS
Hey we would really appreciate it if you gave your own tips and tricks in the comments. Also if we have gotten any of these wrong correct us in the comments and we will correct it.