Common Mistakes Everyone Makes Doing A Ketogenic Diet
The Ketogenic diet is one of the most complicated diets to be followed, if not done properly, you will easily be kicked out of ketosis.
Here are some common mistakes that you should be avoiding if you wanna stay in that state and lose weight easily.
1- Doing Keto without Intermittent Fasting:
The whole purpose of Keto is to fix insulin, to reverse insulin resistance and to lower blood sugars.
Every time you eat, you raise insulin. So if you just do the keto diet without intermittent fasting, you may not lose weight especially if you're having multiple meals per day.
2- Eating when you're not hungry:
If you're not hungry and you eat, what's going to happen is that you're going to spike Insulin again, and that's what we are avoiding while doing this diet.
3- Eating too much Protein:
Consuming a big amount of Protein will trigger your insulin levels, so in your mind, you're probably always thinking of increasing your protein intake; but in fact, all you need is 3 to 6 ounces per meal.
4- Omitting enough vegetables:
In case you're not consuming enough veggies, you'll not get the amount of potassium you need to form the protein in your body parts.
You're not going to get the potassium to help regulate the heart, the muscles, the hair, and the nails.
Potassium is the main electrolyte and you actually need a big amount of it that comes from veggies, so you'll need to get 7-10 cups of vegetables every single day.
5- Focusing too much on the weight:
A lot of times when you weight yourself, you're like "wow, I'm not losing much weight!" , but your stomach is shrinking. Realize that you're actually converting more of your energy to making muscle, and you're losing. Muscles weight a little bit more than fat so it might not show up on the scale, go by your waist measurement to see if it's shrinking.
6- Allowing too many carbs:
Eating too many nuts and seeds can be more dangerous than getting an excessive amount of veggies because they contain a huge amount of fiber compared to the seeds and the nuts, just make sure to track your macros and keep your carbs under 50 grams per day.
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