A low-carb, high-fat regimen known as the ketogenic diet is gaining popularity among ever more individuals. An increasing body of studies demonstrates that keto can be beneficial for you, even though eliminating carbs while consuming lots of fat may initially seem weird. Following a ketogenic diet has several health advantages, such as losing weight, a decreased risk of developing heart disease, more vitality, and improved clarity of thought.
Although keto is a great eating strategy, it can be a bit overwhelming at first. And what were the biggest keto diet blunders that beginners typically make? This blog will be helpful if you’re new to keto. To ensure that you thrive with keto right away, it discusses how to prevent the most common mistakes newbies make.
Let’s begin with the most typical error.
1. Ignoring net carbohydrates
Tracking your carb consumption is necessary if you wish to thrive with the keto diet, at first until you develop an understanding of how much carbs you should consume daily. When you consume fewer carbohydrates, your body enters a state known as ketosis, where fat is used as your primary energy source rather than sugar. The metabolic state of ketosis, which is accountable for the keto diet’s positive health effects, can only occur when you consume fewer carbohydrates.
The first step in a keto diet is determining how many carbohydrates you should consume because of this. Make it a practice to review the nutrition information on the products you consume. Net carbohydrates are what you want to track; total carbs minus fiber.
2. Overlooking the Intake of Calories
It stands to reason that many people who follow a ketogenic diet have fantastic fat loss. You burn an extra 300 calories each day in general when you’re in ketosis. Additionally, keto reduces your hunger, which makes it simpler for you to consume less while still feeling full. In essence, the keto diet causes you to feel satisfied with less food while also eliminating more calories every day.
That’s a fantastic weight-loss formula, which likely answers why many individuals experience results with the keto diet when they haven’t with certain other diets. You may lose weight on the keto diet without constantly feeling hungry.
3. Not Preparing For Keto Flu
You’ve been burning carbs for most of your life, so when you suddenly cut carbs out, your body can get confused. It takes a week or so for you to get used to burning fat for fuel instead of carbs. Keto dieters call this period the “keto flu” — you may experience a few days of flu-like symptoms while your body adjusts to using fat as an energy source.
Side effects of keto flu include:
- Low energy
- Trouble focusing
- Achy muscles
Don’t panic if any of the following signs appear within your first week on the keto diet. It is very common and will disappear fast. There are numerous things you could do to alleviate keto flu. During the keto flu phase, even simple things like having enough rest and consuming lots of water make a significant difference.
Starting a keto diet can seem frightening, but it’s rather easy. Reduce your intake of carbohydrates significantly, swap them with an adequate amount of fat, meat, and vegetables to make you feel full, drink lots of water, and have fun.