Here are the mistakes a lot of people make when starting a ketogenic diet. This is often why the first results do not live up to expectations!
# 1 not eating enough fat
The Keto diet isn't just a low-carb diet, it's a high-fat diet too: 70-75% of the calories you eat should come from healthy fat, 20% from protein, and 5% from carbohydrates. Fat will give you a feeling of fullness: do not limit yourself to fat, this will allow you to avoid cravings for carbohydrates, and to continue ketogenesis. Discover many keto products rich in good lipids on Allmyketo.
# 2 eating too much protein
Excess protein is converted by the body to glucose via glycogenesis: the body converts energy from proteins and lipids into glucose when glucose is not directly available. Our bodies don't need a lot of carbohydrates, but they do need glucose: you could be on a zero-carbohydrate diet, and the process of glycogenesis will convert other elements into glucose for energy. Parts of our bodies, such as red blood cells, and the inner part of the kidneys need glucose.
In most diets, the carbohydrate intake is high, so the body does not need additional glucose: this explains the rather slow rate of glycogenesis. In this case, the body consumes glucose and stores excess carbohydrates and proteins as fat. Conversely, the ketogenic diet causes your body to consume healthy fats, and stores excess carbohydrates as glycogen. This will be used for muscle recovery and to help those parts of the body that need carbohydrates.
It is normal for your body to take a little time to adjust when you start the keto diet. Once ketogenesis begins, your body consumes fat as its primary source of energy, and stores excess protein in the form of glycogen. Eating a little too much protein won't be a problem since it will almost be your body's only source of glycogen replenishment. At the start of the diet, your body will first consume the excess glucose before attacking the fat.
Fat should be your primary source of energy: you will need to find pure sources of fat that do not include protein - for example butter or certain oils. Test it Fbomb nut butter to initiate change!
# 3 Eating too many calories
Remember, no matter what you eat, consuming more calories than you need can cause you to gain weight. The average adult consumes 2000 calories per day, this number varies by age, gender and physical activity.
# 4 not hydrating enough
Not drinking enough water will slow down your body's metabolism, and therefore weight loss. Drinking 2 liters of water a day will help flush out toxins and burn fat.
# 5 not getting enough electrolytes
Some people get the keto flu when they first start the diet for two reasons:
- Switching from carbohydrates to fat as the primary source of energy can cause loss of energy, headache, and nausea.
- You're dehydrated because the keto diet makes you urinate more frequently.
You can decrease your symptoms by drinking more water and taking electrolyte supplements.
# 6 eating too much dairy
# 7 eating too many desserts, even ketogenic
While keto cookies and brownies are delicious, don't forget that they are still a source of significant calories, and can increase your craving for sugar too!
# 8 snacking too much
Seeds, cheese, avocados, nuts are many possibilities for keto-friendly breaks. As in a normal diet, snacking should be used sparingly if you feel very hungry between meals.
# 9 Eat sugar without realizing it
Carbohydrates are good at hiding! You will find it in condiments, sauces, and many other products. Read our article on hidden sugars for more details.
# 10 not getting enough sleep
If you don't get enough sleep, your body will be "stressed" and will not be able to eliminate fat effectively. And when you're tired, you're also more tempted to snack, drink a sugary drink, or order something less healthy. Aim for 7 to 9 hours of sleep! IF you have trouble sleeping, take a small bite of Revolsnax, we won't tell anyone!