Keto dietary dietary errors: What to avoid staying in the ketosis

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The high-fat, low-carb keto diet involves putting your body in a natural metabolic state called ketosis.
When it is done responsibly, the keto diet can bring many benefits, including weight loss.
Some people are less likely than others on the keto diet because they make some common mistakes, including not drinking enough water, eating too much unhealthy fats, and not being aware of the foods that could make them go away. of ketosis.

The essence of the keto diet is simple: eat less carbohydrates and more fat. However, it is not easy to stick to a diet that avoids sugars, bread, potatoes, beer and most fruits. If you are looking for the keto diet, you will find tables of messages strewn with people who have tried or failed to follow the keto diet or who have implemented it correctly, and you will also come across tons of blogs on the progress of the keto diet. keto diet. mysteriously blacken after the second week.

In simple terms, it's hard to keep your body in ketosis – especially in a society where most meals available in restaurants, fast food outlets, and grocery stores contain large amounts of carbohydrates.

"Even at the hospital under strict controls, when we send patients under ketosis for medical reasons, this can be extremely difficult to do," said Melissa Bailey, a clinical dietician at the hospital's hospital. University of Pennsylvania. "Alone, it's virtually impossible to do it consistently."

It can also be difficult to implement the keto diet in a healthy way, as evidenced by the common side effects that people often report. Nevertheless, it is possible to stick to the keto diet – and to reap surprising benefits – if you manage to avoid these common mistakes.

Eat too much protein

Protein is an essential macronutrient that helps us feel full, burn fat and build muscle. It also plays a key role in any healthy diet, including keto. However, you may have heard that excess protein can harm the keto diet because of a process called gluconeogenesis, in which your body converts carbohydrates into carbohydrates.

But research on this claim has not been able to confirm it, and most anecdotal reports suggest that eating even moderately high amounts of meat will not put you away from ketosis. Nevertheless, eating tons of protein can slow down your weight loss and, if you eat too much processed meat, it can increase your levels of "bad cholesterol", called low density lipoprotein.

To make sure you eat a healthy amount of protein in your diet, you can usually stick to these guidelines:

If you are sedentary, consume between 0.6 and 0.8 g of protein per pound of lean mass.
If you are regularly active, consume 0.8 to 1.0 g of protein per pound of lean mass.
If you lift weights, consume 1.0 to 1.2 grams of protein per pound of lean mass.

Do not drink enough water

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Many people lose weight shortly after starting the keto diet, some over 20 pounds the first month. It is important, however, to keep in mind that most of these lost pounds come from the weight of water. After all, your body is made up of more than half of the water.

"When carbohydrate consumption is restricted for a few days, glycogen stores in the muscle are reduced," ASU Carol Johnston, professor and associate director of the nutrition program at the School of Nutrition and Health Promotion told ASU from Arizona State University. "Glycogen is responsible for the retention of water, so when the water level goes down, the water level also goes down, and for an average person the diet seems to work." The number on the scale is going down. as most of this weight loss is weight of water, it will come back when the person is consuming carbs again. "

This intense loss of water can lead to dehydration and therefore constipation. In addition, the loss of glycogen can also result in a reduction of lean muscle. The good news is that you can compensate for this with strength training, which helps you get glycogen and water in the short and long term.

In any case, consider drinking more water than usual if you plan to start the keto diet.

Consume too much carbohydrate

Avoiding carbohydrates in the keto diet is obvious. After all, if you're craving snacks, you can simply get keto-friendly foods and beverages like sugar-free latte, cashews, and black beans.

In fact, all these foods – and other foods such as processed vegetable oils, starchy vegetables and most beans and legumes – can make you leave ketosis because of their high carbohydrate content.

"The over consumption of carbohydrates is really very easy," said Kristen Kizer, dietician at the Houston Methodist Medical Center. "And if you eat carbohydrates and you do not realize it, unless you're really watching your ketone bodies, you'll fall out of ketosis without knowing it."

If you are looking for foods and drinks that are generally keto-friendly, opt for fish, eggs, unsweetened tea, bone broth, surface vegetables and unprocessed meats.

Eating too much unhealthy fat

On the keto diet, you consume a lot of fat because they are the fuel that your body uses during ketosis. But following a high fat diet can become unhealthy quickly if you are not careful because some fats are worse than others.

"I know people who follow a keto and I often find that there is a lot of bacon in their day or really processed meat," Bailey said. "And these substances are extremely rich in sodium and saturated fats, which can really affect your cardiovascular health."

But are saturated fats really bad for you? Although a study conducted in 2017 reveals that "messages regarding the effects of saturated fats on health are unclear," the American Heart Association recommends that you only get 5 to 6% of your daily calories in the form of saturated fats, which can come from red meat, eggs, coconut oil and butter.

"If people want to follow this diet, there is a way to get that extra fat in your diet while choosing healthy fats," Bailey said.

Think of the keto diet as a miracle solution

The books tend to fall quickly on the keto diet. But, as mentioned above, the essential of this weight – at least in the beginning – comes from the water, and even the lost fat that does not come from the water will be hard to remember if you do not have the discipline to which you can stand The diet.

Learning to keep your body in ketosis is a lifestyle change, not just a diet. This requires the discipline to systematically reject some of the most tempting foods and beverages, including alcohol. Given the difficulties and the most unpleasant effects you will likely experience during the transition to ketosis, it is probably worth asking if the keto diet is something you really want to commit to before you start.