Today, many people are choosing to live a healthier lifestyle and reduce their weight through the keto diet. Characterized by limiting the amount of carbohydrates and sugar you consume and taking in healthy amounts of fat, the keto diet gets your body into a state of ketosis, helping you burn fat and have more energy. Of course, proper understanding is key if you want to have success with the diet. Here are two mistakes to avoid when following the keto diet.
Giving Up When You Feel Sick
During the initial days of starting the keto diet, you may begin experiencing some flu-like symptoms. Nausea, fatigue, and even muscle cramps are all common when first starting the keto diet, since your body is going through a period of adjustment after the large reduction in carbohydrates.
This period is known as the keto flu. While it does not happen to everyone, the keto flu does affect the majority of dieters. Unfortunately, many people will struggle with these feelings, giving up and eating carbohydrates to make themselves "feel better."
It is important to push through these feelings of the keto flu, since the adjustment your body is making is a beneficial one – you are entering and in a stage of ketosis, which is required for your fat burning and weight loss.
To manage the symptoms of the keto flu, focus on the healthiest of fats and keto-friendly foods. Foods rich in potassium, such as eggs and avocado, are helpful. Also, make sure to drink plenty of water to help your body stay hydrated.
Not Eating Enough Fat
Most people have been taught that fat is bad for you. In reality, bad fat is bad for you, but good fat is imperative if you want to have weight loss success on the keto diet.
Remember that the keto diet is not just about eating very little carbohydrates – for true weight loss success and health, you need to eat enough of the good fat. In reality, the majority of your keto diet menu should consist of good fat.
Examples of good fat to include in your diet are avocado, olive, coconut, and avocado oil, nuts and nut butter, full fat Greek yogurt, fatty fish like tuna and salmon, and eggs.
Avoid foods that contain trans fats though, such as heavily-processed foods, processed meats, fried foods. These foods will not only prevent you from getting into a state of ketosis, but they will also increase your cravings, affecting your ability to stay on the keto diet.
Make sure you understand these two mistakes that can impact your keto weight loss program.