It's all about eating smart!
If you’re following the Ketogenic diet but aren’t seeing results or aren’t feeling quite like yourself, you might be wondering what’s going on. That’s why you need to know the 3 big mistakes Keto dieters make & how to fix them.
The Ketogenic diet is known for focusing on cutting carbs and sugar. And while these 15 High-Protein Low-Carb Dinner Recipes are great for any Keto dieter to try out and enjoy, you should really understand the diet before committing to it.
The diet is all about keeping your body in ketosis. Ketosis is a normal metabolic process. Stored fat is burned when the body doesn’t have enough glucose for energy. This causes a build-up of acids known as ketones in the body.
While people encourage ketosis on the ketogenic diet by following a low-carb diet, they might not know it’s more intricate than just cutting out pasta and bread or even fruits high in carbs and sugar.
Many people know that the Keto diet involves consuming a high-fat diet, which often includes more dairy than other diets, but did you know you can still consume too much dairy on Keto?
And thus, you might find your lack of results on the diet is due to your lack of knowledge, like cutting out certain foods that could actually be encouraging ketosis.
But before we can get into the 3 big mistakes Keto dieters make & how to fix them, we have to better understand why someone should follow a Ketogenic diet at all.
The Benefits of a Ketogenic Diet
The Ketogenic diet is a high-fat plan that focuses on receiving 80-90% of calories from fat, 20-30% of calories are gained from protein, and just 5-10% of calories come from carbs, which means consuming 20-30 grams of carbohydrates per day.
Research has found that the Ketogenic diet can lead to short-term weight loss, while others follow the diet regularly for various other reasons.
While studies show that it can boost your metabolism, research has also found that it can improve and even eliminate diseases.
Research has also found that following a ketogenic diet can significantly help with weight loss by reducing the BMI of patients.
The diet benefits the brain, too. The brain requires a lot of energy to keep pushing sodium out of cells and pulling potassium into them. The Ketogenic diet benefits the brain by increasing the body’s circulation of ketones.
This results in better and stronger fuel to be pumped to the brain, which makes for improved focus and energy. It also serves for the prevention and treatment of neurological disorders.
So now that you have a better understanding of why a ketogenic diet is noteworthy, it’s time to understand the 3 big mistakes keto dieters make & how to fix them. Whether you’re new to it, considering it, or haven’t had any luck on it for a while — knowing your mistakes is what will help you to achieve success.
You’re Not Eating Enough Salt on Keto
Salt gets a bad rap.
It’s been harped over and over again to cut back on salt to substantially reduce your risk of heart disease.
The sodium in salt is what keeps coming up in research as being the problem. In fact, one teaspoon of sodium chloride, called table salt, has 2,300 milligrams of sodium.
However, the human body requires sodium to survive. It’s how nerve impulses transmit. It’s how muscle fibers relax and contract. It’s how proper fluid balance is achieved.
Experts are evening warning of how Lowest Sodium Intake May Pose Risks.
If you are a glucose burner, your body requires a substantial amount of water to use and store glycogen. But burning ketones doesn’t require a whole lot of water, so the excess is eliminated (resulting in quick weight loss).
This elimination through the kidneys releases sodium, as well as potassium and magnesium. You can experience heart palpitations, constipation, headaches, fatigue, and lightheadedness when such electrolytes are lost.
If you’re experiencing this or want to make sure you avoid it, up your sodium intake to limit your electrolyte loss! Himalayan pink salt is a great option.
You’re Eating Too Much Dairy on Keto, or You’re Eating the Wrong Kinds
Dairy is incredibly delicious and can be super beneficial for the body. And while it may be low in carb content, eating large amounts of cheese can slow down weight loss since it’s high in calories and very easy to overindulge in. So while dairy is a part of many people’s Keto diets, you can consume too much dairy on Keto.
Keto-friendly dairy choices include butter, brie cheese, muenster cheese, cheddar cheese, gouda cheese, mozzarella cheese, bleu cheese, cream cheese, and Swiss cheese.
Avoid “low-fat” items. Most of these are packed with sugar and starch.
If your body can’t tolerate lots of dairy, it may result in the inability to lose weight. In fact, your intolerance might be causing inflammation in the body, which skyrockets cortisol levels, not only hindering your weight loss goals but your overall health, too.
If you’re finding it hard to become fat-adapted, are constantly dealing with itchy skin, diarrhea, or eczema, are stuck at a weight plateau, or are dealing with inflamed sinuses, you might want to consider taking a month off of dairy to see how your body responds.
You can limit dairy while still enjoying real butter, for instance, since it contains only trace amounts of milk protein and sugar.
When you need a dose of dairy, try something that’s healthy and satisfies your needs and hunger, like these nutritious Broccoli Cheddar Quinoa Cups!