5 Mistakes to Avoid if You Are on a Ketogenic Diet

With a low-carb diet becoming a trend among fitness freaks and wellness influencers, many do not realise that it is not as easy as they might have imagined it to be. If you are thinking of following it without understanding its nuances, you can be in serious trouble. 

“Ketogenic” is a term for a low-carb and high-fat diet. The idea is for you to get more calories from protein and fat and less from carbohydrates.

The basic concept of the ketogenic diet for weight loss is that you need to deprive your body of glucose, which is the main source of energy for all cells in the body, by eating low-carbohydrate food. In a ketogenic diet, your body produces alternative fuel called ketones that is generated from stored fat. 

If you intend to explore a ketogenic diet, read on to know the 5 mistakes you should avoid for better results:

Mistakes to Avoid on a Ketogenic Diet

1. Not Indulging in Enough Fatty Foods.

You might find this difficult to digest but high-fat food is highly recommended if you are following a ketogenic diet therapy. Fats have become an important source of energy in your body and play the role of a catalyst in breaking down the energy molecules and turning them into ketones. 

You may fall short on the fatty diet while on low-carb therapy. Dressing your delicious low carb dishes in good fat is a must to see the right results of your ketogenic diet.

2. Allowing Your Body to Dehydrate.

The chances of dehydration increase when you are on a ketogenic diet. All your focus might be on what not to eat and you tend to forget to keep yourself hydrated. 

The massive reduction in carbohydrate intake during the ketogenic diet can cause shifts in your fluid and electrolyte balance. Also, during this diet, your body flushes out the buildup of ketones in urine, which can deplete water and sodium from the body. So drink up adequately and start your day with a large glass of water.

3. Looking For Positive Results Too Soon.

Following a ketogenic diet can be a tedious task but you need to be patient to see the desired results. You cannot expect a miracle overnight even when you are putting rigorous efforts day in and day out. 

Your sole focus needs to be on adjusting to the low-carb diet, avoiding bad fats, and monitoring how well your body is able to adapt to the ketogenic diet. You can even seek advice from a nutritionist who can help you with planning your diet chart even better. 

4. Ignoring The Food Labels.

Filling your kitchen with keto-friendly food is not as easy as it may seem to be. You just need to have a keen eye to look out for phrases such as “ sugar-free”, “starch-free”, “no sugar added” etc. Also, make sure to look at the total carb and net carb levels.

These labels can help you make the right food choices for your ketogenic diet. There is a possibility that the food items which you considered to be low carb are actually high in sugar or starch. Thus, make sure that you go through the ingredient list thoroughly to be able to plan your ketogenic diet.

5. Not Preparing Yourself For The Keto Flu.

As your body adjusts from being a carbohydrate burner to a fat burner, you may experience muscle cramps, nausea, aches, and fatigue during the first two weeks of the keto diet. This is known as keto flu. You might feel that something is drastically wrong and give up the diet completely if you are not prepared for it. 

You can help yourself through the transition period of low energy by planning out or prepping your meals. You can also add foods rich in potassium, magnesium, and sodium, along with drinking plenty of water to help ease keto flu symptoms.

Hence, in a nutshell, following a ketogenic diet is not much of a hassle if you know how to go about it. Avoid these mistakes if you are on a ketogenic diet and try to understand your body type before jumping into it. Talk to a nutritionist or dietitian before starting a new diet.

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.