Common mistakes that some keto dieters make , which prevent them from achieving the desired goal of losing weight. In the following, “Madam.net” reveals the most common mistakes when applying the “Keto Diet”.
The keto diet mistakes
There are mistakes that make the keto diet fail
It is known that the ketogenic diet or “keto diet” focuses on reducing carbohydrate consumption by up to 5%,
and replacing it with fat by 70%, with an average protein of 25% per day; The body enters the stage of ketosis, which is the stage during which the body begins to digest and metabolize fats and convert them into ketones in the liver.
Thus, a large percentage of fat is burned for energy.
Thus, speeding up the process of losing weight.
On the other hand, there are some mistakes that some keto dieters make, which leads to the failure of the ketogenic diet. The most important of them.
Neglecting the ketogenic schedule
Failure to adhere to the “keto diet” schedule, whether in properly calculating fats, proteins and carbohydrates, results in negative results and leads to failure of the diet.
Abrupt cessation of carbohydrate consumption
Although not consuming carbohydrates helps in losing weight quickly, this leads to a loss of water stored in the body instead of burning fat. Consequently, increased feelings of fatigue and fatigue due to the high level of the hormones “cortisone” and “insulin” in the blood, which slows down the process of losing weight over time.
Therefore, carbohydrate intake should be gradually reduced.
To lose weight properly and reduce health complications.
Reducing fat intake
When following the keto diet,
foods rich in unsaturated fats,
such as salmon, sardines, oysters, herring, olive oil and flaxseed,
should be added to the diet.
Because they contain omega-3 acids, which the body depends on for the energy needed to carry out its vital functions.
Failure to eat vegetables
Not eating vegetables, especially leafy ones, leads to the failure of the keto diet
Non-starchy vegetables, such as broccoli, as well as dark green leafy vegetables contain a high percentage of vitamins, mineral salts, antioxidants and fiber that are beneficial for the digestive system, so eating them promotes a feeling of fullness and reduces the amount of food you eat.
Too much dairy products
This is the most common cause of keto diet failure. Dairy is high in calories and rich in carbohydrates.
Excessive eating snacks
Excessive snacking between main meals fails the “keto diet.” So,
it is advised to stick to eating 3 snacks,
provided they are low in calories.
Refrain from eating salt
Absolutely not eating salt leads to a failure of the keto diet
Often, some people fall prey to the misconception of not eating salt when following a diet. However, adding a moderate percentage of it to food prevents the body from becoming dehydrated and maintains the fluid balance in the body.
Indifference to food quality
Eating unhealthy foods, especially processed foods, may be the underlying cause of keto diet failure; Its richness in calories, and its lack of beneficial nutrients for the body, such as vitamins, minerals and antioxidants. Therefore, it is recommended to eat whole,
unprocessed foods, such as meat, poultry, dairy products, eggs and fatty fish.
Ignore the calories
Missing out on the calorie intake on the keto diet can ruin the diet
Ignoring the calories intake is a major factor in failing the keto diet,
especially when the ideal weight is reached.
The lower the weight, the lower the calorie requirement.
Insomnia and tension
Both stress and insufficient sleep cause an increase in the secretion of the hormone “cortisol”, which negatively affects the levels of the hormones “leptin” and “gerlin” responsible for regulating appetite, and subsequently fails the “keto diet”.