7 Biggest Keto Low Carb Diet Mistakes to Avoid Video
7 Most Common Low-Carb Diet Mistakes
A low-carb diet, such as the Ketogenic diet restricts the consumption of foods high in carbohydrates, also referred to as insulin triggers because they raise blood sugar levels.
The Keto diet recommends around 20 grams of carbs per day, especially in the beginning and limits their sources to non-starchy vegetables, and some dairy and nuts to induce ketosis, a metabolic process that burns stored fat for energy instead of dietary carbs. For a healthy transition into the low-carb diet, make sure you’re avoiding these common mistakes.
Mistake #1 – Not Enough Time to Adjust
Give your body a couple of weeks to adjust, since at the beginning, you may have cravings, and experience fatigue, both of which can be typical side effects, referred to as the keto flu, which should pass as your body adjusts to burning fat for energy instead of carbs.
Mistake #2 – Not Eating Enough Vegetables
In the keto low carb diet, you eliminate starch and sugar carbs and eat vegetable carbs instead. Don’t make the mistake of not eating enough vegetables, as they are an essential part of a successful low carb plan and a great source of fiber and other vital nutrients.
Mistake #3 – Eating Too Much Protein
The Keto diet includes a moderate intake of protein, but too much protein is a mistake as excess amounts are converted to glucose in the body, and this process can kick you out of ketosis. Your ideal intake depends mostly on your lean body mass index and activity level.
Mistake #4 – Being Afraid of Fat
Believe it or not, there is such a thing as healthy fats, and in a low carb diet, fats are essential as they provide energy for the body and sustain ketosis. Some of the critical healthy fats are butter, yes, butter! Along with olive oil, coconut oil, and whole avocados. Cold-pressed or expeller-pressed canola, peanut, and grapeseed oils are great for stir-fries.
Mistake #5 – Not Replenishing Sodium Levels
Since a low carb diet is naturally diuretic, you can avoid possible headaches, and weakness as the body adjusts to ketosis with a little extra salt in the form of 1 to 2 cups of broth daily or soy sauce over food.
Mistake #6: Boredom Due to Lack of Variety
Vary your diet to avoid boredom, and increase nutrient intake. Did you know there is an unlimited combination of low carb meals and recipes online? Did you know that there are low carb swaps for pancakes, pizza, and even lasagna? Yes, there are. Having a well-researched and varied meal plan will help you turn low carb into a healthy way of life.
Mistake #7 Avoiding Exercise
Don’t make the mistake of avoiding regular physical activity! Exercise should always be a part of your life; it is good for the heart, a great way to stay fit, and it tones muscles so when that fat comes off, you will have a much nicer look to your body.