Today I bring you another Keto post. Today I am going to talk about a few Keto mistakes beginners make or even the most seasoned person that has been doing Keto for years. Anyone who’s tried the ketogenic
“Diet” can attest that starting isn’t as challenging as properly adhering to it. After all, your meals must strike a balance between low-carb, moderate-protein, and high-fat in order to maintain the delicate, fat-incinerating state known as ketosis If you are curious to know how to get your body into ketosis Click Here. However, much like many good things in life, investing effort will reap worthwhile results and help drive success. And in the keto “Diet” sphere, it’s all too easy to fall into common mistakes when you can enjoy cheese, almond butter, and avocados. Brush up on these common mistakes below before you embark on the eating plan to ensure you’re getting the most out of your keto experience—i.e. a serious brain boost and a slimmer waistline.
If you want to know my top Keto mistakes then please keep reading.
Eating Too Many Inflammatory Foods
There are seven different Inflammatory foods that we eat every day. The top seven culprits that cause inflammation include sugar, refined grains, vegetable oils, conventionally raised meats, processed meats, artificial food dyes and colors, and excessive alcohol. Maintaining ketosis and overall health requires you to center your diet around whole foods rather than processed foods, a habit that will also help kick junk food cravings to the curb. Choose healthy, keto-friendly nuts over chips and crackers and make delicious macadamia nut fat bombs to satisfy your sweet tooth…Choose unsweetened coffee, tea, and water over soda, sports drinks, and cocktails. Add more leafy greens, fatty fish, and other healthy foods to your
“Diet” to help fight inflammation.
Not Getting Enough Vitamins & Minerals
By taking note of which micronutrients are commonly lacking in the ketogenic Diet, you can adjust your keto
“Diet” plan accordingly to fill in the gap. During the first two weeks of going keto, your body flushes out essential electrolyte minerals—sodium, calcium, potassium, and magnesium—due to the diuretic effect that follows eliminating carbs. Since your body sheds water along with essential electrolytes, you’ll need to fill up on micronutrients. Avoid consuming your calories from foods that contain little to no micronutrient value. If you incorporate green leafy vegetables along with grass-fed meats and avoid processed foods, you should have all of the essential nutrients your body will need to thrive.
Skipping Out on Shut-Eye
Studies show that failing to get seven to nine hours of sleep (I sleep around 11 1/2 hours to 12 hours) each night can cause your stress hormone cortisol to spike, increasing cravings and hunger the next day—which can potentially kick you out of ketosis. If you’re not meeting your nightly shut-eye requirements I recommend scaling back by a half hour every night until you hit your sleep goal. Sleeping in a relatively chilly room (around 65 degrees I keep my room as low as 63 degrees I love it cold!) along with keeping a dark room ( I use room darkening and sound resistant curtain expensive but worth every penny) will help you get into a deep, restorative sleep more frequently. If you have trouble sleeping, supplementing with a natural sleep aid like melatonin can also work wonders.
Opting for Artificial Sweeteners
Just because diet soda has zero calories doesn’t mean it fits into your ketogenic diet plan. Diet sodas use several sugar substitutes that can signal to your body that a large amount of sugar is entering the body. This can lead to increased blood sugar levels. Plus, when you load up on zero-calorie sweeteners, you’re only going to increase your cravings for sweet foods and drinks in the future. Instead of diet soda, sparkling water can be a great alternative without the unnecessary sugar substitutes.
Ignoring Hidden Sources of Carbs
Probably the most challenging aspect of going keto is ensuring your carbohydrate intake remains low. That’s why you need to be careful of hidden carbohydrates in certain foods that may seem keto-friendly but are actually packed with sugar. Examples of keto foods that may have hidden carbs include chicken wings loaded with barbecue or buffalo sauce, breaded meats, milk, most fruits (blueberries are fine in small amounts), and low-fat foods such as yogurt. The general rule of thumb is to consume 20 to 30 grams of net carbs daily. If you exercise more frequently, you can get away with the upper threshold and still stay in ketosis.
Not Eating Enough Vegetables
Avoiding carbs while on keto has one major downside: You’re probably not getting enough gut-friendly fiber. To keep things moving along, I recommend eating nutrient-dense, non-starchy vegetables such as kale, broccoli, cauliflower, spinach, cabbage, and Brussels sprouts. If you’re the type of person who likes to feel physically full after a meal, it’s important to include plenty of these low-calorie vegetables in your
“Diet” so you’re not eating an entire bag of calorie-dense macadamia nuts in one sitting.
Not Eating Enough Protein
Contrary to popular belief, eating too much protein won’t actually kick you out of ketosis. Loading up on protein while on keto can’t trigger gluconeogenesis (GNG), a metabolic process that results in a production of glucose from non-carb foods, and put you right back on glucose-burning mode. Here are the three reasons GNG isn’t a real threat to your brain-boosting, fat-burning keto state:
- Protein can’t ‘activate’ GNG because GNG is already happening during ketosis; the thing is, it’s happening at a low rate that keeps ketones as the body’s primary fuel.
- GNG can’t pull you out of ketosis so easily; ketones are your body’s way of keeping GNG under control and preserving homeostasis.
- Protein isn’t even the first choice for GNG, and GNG actually helps to build up muscle. GNG during ketosis is helpful for building muscle glycogen, which protects and heals muscles after exercise.
I’ve done many Keto related posts over the past few months. As my knowledge expands in the ketogenic lifestyle i like to share any updated information that i learned. And like always if you have any questions about today’s post please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.
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