One of the buzziest diets in the latest years was the keto diet, a very low-carb, high-fat diet. While initially intended to treat epilepsy in children, others have turned to the keto diet as a way to lose weight. Although, while the keto diet has been related to a number of benefits, including flu-fighting and brain health, dietary outcomes don’t always result in weight loss. Even when it is, that loss doesn't always last.
So why didn't you just lost any weight when you were doing a keto diet? You might be making one of these seven common mistakes.
1- Not Eating Enough Low-Carb Vegetables
Vegetables supply you with a range of nutrients, such as precious micronutrients and fiber. But, a lot of people who try the keto diet think they need to avoid veggies because they're high in carbs.Not this.
There's a lot of low carb vegetables you can eat on a keto diet. In reality, it 's important that you do it. Just avoid high-carb vegetables such as beans, corn, potatoes, and squash.
alternatively, eat large amounts of low carb vegetables like:
Asparagus - Avocado - Broccoli - Cauliflower - Cabbage - Kale - Spinach - Zucchini
2- Not Drinking Enough Water
In a keto diet, your body burns fat for fuel, and it is crucial to increase the intake of fluid when the body initiates this process. If you don't drink enough water, your metabolism will slow down so you won't be able to lose weight. Water helps in the proper circulation of nutrients, discards toxins, and helps to burn fat.3- You Eat Too Much Protein
even though low-carb diets are often associated with high protein intake, this is not the case for a keto diet. Instead, only 20% of your nutritional intake must come from protein, making it more of moderate protein intake, according to the Harvard School of Public Health.If one eats too much protein, the body will turn all that protein into sugar, which is another source of carbohydrates. If that happens, it doesn't matter if one cuts out the bread and chow down on a ton of steak, the body will use those carbs to produce energy, in preference to fat.
4- Too much snacking
Snacking is the easiest way to supplement your diet with extra and excess calories. Keto diet has a satisfying effect, meaning you don't have to crave snacks when following this diet. If you are still feeling hungry then make some dietary tweaks or have moderate snacks. Avocado, cheese, nuts, and seeds can be eaten here. But do it only if you are feeling excessive hunger between meals.5- Not Getting Enough Electrolytes
That also falls into the micronutrient department, but because it is so important, it gets its own section.You might want to consider an electrolyte supplement if you experience keto flu symptoms such as nausea, muscle aches and weakness, brain fog, and fatigue.
Here's why: You may find yourself urinating more when you start the keto diet first time and your body is burning through stored glucose (aka, glycogen).
That’s because as you burn glycogen, you’re also releasing stored water.
An increase in urination is temporary, but it’s always a terrific idea to keeping your electrolyte tiers, in particular in case you work out regularly.
Electrolytes include the minerals:
Sodium - Calcium - Potassium - Magnesium
Make sure you get enough of these through:
- Adding a high-quality electrolyte supplement
- Adding more nutrient-dense, low-carb foods to your day, such as grass-fed meats, leafy veggies, nuts, and seeds
- Add some high-quality sea salt to your morning water or drink lightly salted water before your workout
6- You're Consuming Too Many Calories
Being on a keto diet doesn’t simply imply all one needs to do is cut carbs after which they’ll lose weight. If weight loss is the aim, one has to consider their overall calorie intake.That’s especially actual if someone is simultaneously increasing their consumption of fats: high-fat foods comprise more calories because fat has twice the amount of calories per gram compared to carbs and protein.