The ketogenic diet or also called the keto diet is one type of diet that is quite popular. How come? Only by maintaining a diet for 1 week, you can already lose weight by 3 kg! Not surprisingly, this type of diet is excellent.
However, some mistakes are often made beginners who are just about to try this diet. As a result, the benefits of the keto diet cannot be obtained optimally.
The body is in a state of ketosis
Explained by Dr. Like Timurtini Limbong, the keto diet is a low carbohydrate and high fat diet. Simply put, this diet method makes people limit their intake of carbohydrates and replace their consumption with fat.
“When it comes to the keto diet, a person’s body will be in a condition called ketosis. The body will burn more fat to be converted into energy. That is why this diet is claimed to reduce weight and prevent various types of diseases such as epilepsy and Alzheimer’s, “he explained.
This explanation was later confirmed by Dr. Astrid Wulan Kusumoastuti. He said that the ketosis condition previously described requires a daily calorie intake of 75-90 percent of fat, 6-20 percent of protein, and only 2-5 percent of carbohydrates.
With these various rules, the keto dieters should know exactly what needs to be done in order to avoid mistakes that actually make the diet does not provide maximum results.
Various mistakes keto dieters
Following the keto diet is not just a matter of increasing meat or fat and managing your diet. That is why many people often fail to get optimal results from this keto diet.
Well, here are some mistakes that are often made by keto dieters, especially those who have just started doing this diet:
1. Not making preparations
Reporting from Reader’s Digest, in fact many people who go on the keto diet without strategies, plans, and menu ideas that can support the success of the keto diet. This was stated by Mary Weidner, one of the founders of Strong Fastr, the keto diet menu planning application.
“The keto diet requires careful planning in terms of food. In a way, this type of diet requires more effort than other types of diets, he said.
Regarding this matter, Lisa Davis, PhD, PA-C, CNS, who is a nutrition expert at Terra’s Kitchen, also stressed that for the keto dieters, food menu preparation is very important to support the creation of the condition of ketosis.
So, before you decide to go on the keto diet, make sure the menu you are going to consume meets the requirements.
2. Eat too much protein
Red meat may be the recommended menu for keto dieters. But, consuming too much can actually harm your body.
Dr. Brett Osborn, who is a nutrition advisor for health products at BPI Sports, stated that the fact that excess protein from meat consumption can interfere with ketosis, so that dieters will not achieve ketogenic activity.
It’s good, in determining the keto diet, consult a nutritionist or nutritionist to match the intake character of the keto diet, which is high in fat, moderate in protein, and low in carbohydrates.
3. Not enough fat consumption and wrong type of fat intake
The keto diet requires fat intake as a fuel to replace the function of carbohydrates. However, if you have consumed fat but have not progressed during the keto diet, you might not have consumed enough fat, or even consumed the wrong source of fat intake.
Still reported by Reader’s Digest, Josh Ax, DNM, DC, CNS, a nutritionist on the DrAxe.com website also confirms that when you go on a keto diet you need about 80 percent or more calories from fat sources.
“Not getting enough fat will make you feel hungry and feel uncomfortable. Because fat is basically the body’s way to stay energized during the keto diet, “he explained.
4. Not eating vegetables at all
When doing the keto diet, it does not mean you have to rule out the consumption of vegetables. It’s true, most vegetables contain fiber and carbohydrates, but there are also many types of vegetables that are low in carbohydrates and can be included in your diet menu.
According to Ax, some vegetables that can be selected are broccoli, asparagus, cauliflower and paprika. All three are a source of vitamins, minerals and antioxidants that are important for your body.
5. Stop when you have a cold in the middle of a diet program
When doing the keto diet the culprit will usually have the flu, which is commonly called the keto flu. This condition will occur after a few days the keto diet begins.
In people who do not know this, flu is usually considered a disease that needs to be cured immediately and requires nutritious intake as usual. Even more so when the keto dieters feel tired, headaches, and experience mood swings.
Described on the Keto Bootstrap website, this condition is a side effect of switching from burning glucose to burning fat. In addition, flu can also occur due to the effects of a decrease in body insulin. And actually, this flu condition is a good thing if it happens.
6. Lack of drinking water and lack of sleep
Consumption of drinking water is very important for keto dieters. Because, keto dieters will lose a lot of fluids due to increased urine production. That is, when undergoing the keto diet, you need more fluid intake than usual days.
To prevent dehydration during the keto diet, Dr. Osborn recommends that you drink at least one gallon of water a day.
“If you are not accustomed to drinking that much water, try to spend at least 12 cups a day. The more water you drink, the better it will be for your body, “he added.
And just like water, lack of sleep will also slow down the body’s metabolism. In addition, when lack of sleep people tend to eat more because it requires more energy. So, try to keep sleeping enough to avoid the keto diet that you do is in vain.
7.Too obsessed with weight loss
It is undeniable, the keto diet is popular because it is considered to be able to lose weight in a short time. Not surprisingly, many women do it before the wedding day and are too obsessed with losing weight drastically.
However, according to Dr. Astrid, the condition of ketosis itself can only be achieved after the keto diet is done for at least 3-4 days.
“On this third day the carbohydrate reserves stored in the form of glycogen are depleted and the body just starts to enter the condition of ketosis, which can then affect weight loss,” he said.
In addition, each person’s body condition is not the same, so the body’s reaction to the keto diet can vary. Some people may lose weight quickly, but in others it can take a little longer.
The key to the keto diet is commitment and discipline. So, apply both and don’t focus too much on time.
Following the keto diet is not as easy as eating lots of meat and reducing fiber. It is this thinking that can ultimately frustrate the keto diet so that you don’t get optimal results. You are interested in trying this diet? Pay attention to the various errors outlined above and avoid them, so that the results you get can be more leverage. Have a good fight!