Purebun.com – Mistakes when following the keto diet are very possible. The reason is, this type of diet is quite difficult to do because it has quite strict rules and many taboos. So, what are the mistakes that are often made when on the keto diet?
The keto diet is a diet that is low in carbohydrates but high in fat. In addition to losing weight, the keto diet is often carried out with the aim of being an additional therapy to prevent the growth of cancer cells, as well as control blood sugar levels, especially for people with type 2 diabetes.
Mistakes When Doing the Keto Diet
The many rules and misconceptions about the keto diet make many people mistaken when following this diet. Instead of getting the desired weight, going on the wrong keto diet doesn’t affect your weight figure, it can even trigger health problems.
Well, so that the success of the keto diet is higher and you avoid various health problems, here are the mistakes when doing the keto diet that are important for you to know:
1. Too much consumption of saturated fat
Indeed, the keto diet is recommended to eat foods high in fat. However, that doesn’t mean you can eat all fatty foods.
When on a keto diet, eat foods that contain healthy fats, such as salmon, tuna, anchovies, avocado, bell peppers, broccoli, tomatoes, sesame seeds, chia seeds, canola oil, or olive oil. Saturated fat foods are okay to eat occasionally, but not more than 10% of your daily calories.
2. Not drinking enough water
Reduced carbohydrate intake can change the fluid balance in the body. This is because carbohydrates are stored in the body along with water, so when this storage is depleted, water will also be lost.
Lack of fluids can make the body become dehydrated, constipated, and appear keto flu symptoms. So, don’t just focus on the food intake. Make sure you still meet the needs of at least 8 glasses of water every day.
3. Less salt consumption
The body will lose a lot of salt when on a keto diet. Lack of salt can cause dizziness, headaches, fatigue, flatulence, and even constipation.
To prevent this condition, keep enough daily salt intake. The recommended salt intake is 2,300 mg per day or the equivalent of 1 teaspoon.
4. Give up too soon
In the early stages of a keto diet, there will be a keto flu phase, which is the phase when the body adapts to burning energy from carbohydrates to fat. In this phase, not a few people give up because of the symptoms of the keto flu they feel, such as muscle cramps, nausea, pain, and fatigue.
In fact, the symptoms of the keto flu will go away on their own after 3-4 days. So, don’t give up just yet, okay? To overcome the symptoms, you can eat foods rich in potassium, magnesium, and sodium, as well as meet your fluid needs.
5. Too much limiting carbohydrates at the beginning of the diet
In the keto diet, you need to eat 70% fat, 20% protein and 10% carbohydrates. Follow these rules and as much as possible do not reduce your carbohydrate consumption to less than 10%, especially at the beginning of the diet. This is so that the body is more able to adapt.
6. Eating too many packaged snacks
Some packaged snack brands that claim to be low in carbohydrates and labeled on the keto diet contain maltitol, which is a sugar alcohol for sweetening food. These types of artificial sweeteners can cause flatulence and diarrhea. So, it is better to consume natural and whole foods rather than packaged snacks.
So, here are six common keto diet mistakes. By knowing the information above, you can correct the mistakes you might make and succeed in achieving your ideal weight with the keto diet.
However, before going on any diet, including the keto diet, you should consult your doctor first, especially if you have health problems or are taking certain medications. Your doctor will tell you how to do a keto diet that is safe and according to your health condition.