Thinking about keto? A ketogenic diet can help you lose pounds faster than traditional weight loss plans, research shows. And many proponents say that super-carbohydrates increase their energy and help them think more clearly.
In other words, trying this trendy eating style can bring great benefits. That is, if you know what you are doing. There are many ways in which a keto diet can go wrong - and when that happens, you will find yourself feeling pretty worthless. Here are six common accidents that make Keto newbies, plus what you can do to steer clearly.
1. Do not anticipate an adjustment period.
The first few days on a keto diet can look a lot like flu. It is common to be beaten with headache, weakness or fatigue, muscle cramps, nausea and diarrhea or constipation.
This is why: your body will end up in ketosis if your carbohydrate intake falls below 50 grams per day. When that happens, your cells switch from burning glycogen (energy from carbohydrates) for fuel to burning ketones, an alternative source of fuel that makes the liver fat. "You ask your cells to do something they are not used to," explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. "When you suddenly deprive them of the fuel they are used to, there may be a period of inertia or brain fog."
Another reason why you might feel bad? Transition to keto can also cause your body to drain more water (read: your pee more). "Especially in the first week of a low-carbohydrate diet, your body shakes off a large amount of stored water because the glycogen in your muscles and liver breaks down," says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. "Just like an athlete who sweats heavily and loses a large number of salts and minerals, a person who excretes large amounts of liquids can also become dehydrated or have too few electrolytes such as sodium and potassium."
2. Skimping on the water.
It's always smart to stay hydrated - but since you lose all those extra fluids and minerals, you really want to drink something while you eat keto. "Make sure you drink at least 64 ounces of water a day," says Fear. And if you are still thirsty, drink more.
Make an attempt to replenish those lost electrolytes by eating enough potassium and magnesium-rich foods. Think of avocado, tomato sauce, spinach, salmon and nuts. What about sodium? "Don't worry about adding extra salt to your food because most of us get tired of it," says Fear.
3. Go all the meat all the time.
Do you think that keto diets are all about the protein? No, that's wrong. Eating keto is actually all about the fat. "A ketogenic diet essentially changes the percentages of fats and carbohydrates," says Santos-Prowse. That means that you get up to 80 percent of your calories from fat and up to five to ten percent from carbohydrates. The remaining 15 to 20 percent should come from proteins, which is about the same as standard higher carbohydrate-rich diets.
In other words, the goal is not to stack your plate with steak or chicken. So what should you enter instead? At each meal, aim three to four grams of lean protein (such as lean meat, fish or pork), cooked in butter or oil, along with half a cup of non-starchy vegetables (such as leafy vegetables, broccoli or cauliflower) and a portion or two of healthy fat (such as a tablespoon of olive oil or 1/4 medium avocado), Santos-Prowse suggests.
4. Forget about fibers.
If you suddenly get a backup and get bloated after eating keto for a few days, you are not the only one. By focusing all your attention on fat, it can be easy to forget about the other important F: fiber. Even add a touch of dehydration to the mix and you look at the possibility of a bad case of constipation.
Because fiber-rich foods such as whole grains, beans and fruit also contain a lot of carbohydrates, you have to find other ways to get enough roughage. Eat as many fiber-rich vegetables as you can within your carbohydrate limit, says Fear. (Good include artichokes, broccoli, and Brussels sprouts.) Make avocado a mainstay too - it's one of the few sources of fat that also provides fiber. And don't forget to drink that water.
5. Let your carbohydrates crawl.
Looking for a cookie or a piece of pizza? It is completely good to have a higher carbohydrate content now and then ... after your body has adjusted to your new eating style. Research shows that it takes 30 to 60 days for your cells to fully adapt to the use of fat as fuel instead of sugar.
6. Going it alone long-term.
In other words, trying this trendy eating style can bring great benefits. That is, if you know what you are doing. There are many ways in which a keto diet can go wrong - and when that happens, you will find yourself feeling pretty worthless. Here are six common accidents that make Keto newbies, plus what you can do to steer clearly.
1. Do not anticipate an adjustment period.
The first few days on a keto diet can look a lot like flu. It is common to be beaten with headache, weakness or fatigue, muscle cramps, nausea and diarrhea or constipation.
This is why: your body will end up in ketosis if your carbohydrate intake falls below 50 grams per day. When that happens, your cells switch from burning glycogen (energy from carbohydrates) for fuel to burning ketones, an alternative source of fuel that makes the liver fat. "You ask your cells to do something they are not used to," explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. "When you suddenly deprive them of the fuel they are used to, there may be a period of inertia or brain fog."
Another reason why you might feel bad? Transition to keto can also cause your body to drain more water (read: your pee more). "Especially in the first week of a low-carbohydrate diet, your body shakes off a large amount of stored water because the glycogen in your muscles and liver breaks down," says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. "Just like an athlete who sweats heavily and loses a large number of salts and minerals, a person who excretes large amounts of liquids can also become dehydrated or have too few electrolytes such as sodium and potassium."
2. Skimping on the water.
It's always smart to stay hydrated - but since you lose all those extra fluids and minerals, you really want to drink something while you eat keto. "Make sure you drink at least 64 ounces of water a day," says Fear. And if you are still thirsty, drink more.
Make an attempt to replenish those lost electrolytes by eating enough potassium and magnesium-rich foods. Think of avocado, tomato sauce, spinach, salmon and nuts. What about sodium? "Don't worry about adding extra salt to your food because most of us get tired of it," says Fear.
3. Go all the meat all the time.
Do you think that keto diets are all about the protein? No, that's wrong. Eating keto is actually all about the fat. "A ketogenic diet essentially changes the percentages of fats and carbohydrates," says Santos-Prowse. That means that you get up to 80 percent of your calories from fat and up to five to ten percent from carbohydrates. The remaining 15 to 20 percent should come from proteins, which is about the same as standard higher carbohydrate-rich diets.
In other words, the goal is not to stack your plate with steak or chicken. So what should you enter instead? At each meal, aim three to four grams of lean protein (such as lean meat, fish or pork), cooked in butter or oil, along with half a cup of non-starchy vegetables (such as leafy vegetables, broccoli or cauliflower) and a portion or two of healthy fat (such as a tablespoon of olive oil or 1/4 medium avocado), Santos-Prowse suggests.
4. Forget about fibers.
If you suddenly get a backup and get bloated after eating keto for a few days, you are not the only one. By focusing all your attention on fat, it can be easy to forget about the other important F: fiber. Even add a touch of dehydration to the mix and you look at the possibility of a bad case of constipation.
Because fiber-rich foods such as whole grains, beans and fruit also contain a lot of carbohydrates, you have to find other ways to get enough roughage. Eat as many fiber-rich vegetables as you can within your carbohydrate limit, says Fear. (Good include artichokes, broccoli, and Brussels sprouts.) Make avocado a mainstay too - it's one of the few sources of fat that also provides fiber. And don't forget to drink that water.
5. Let your carbohydrates crawl.
Looking for a cookie or a piece of pizza? It is completely good to have a higher carbohydrate content now and then ... after your body has adjusted to your new eating style. Research shows that it takes 30 to 60 days for your cells to fully adapt to the use of fat as fuel instead of sugar.
6. Going it alone long-term.
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