Avoiding common pitfalls on the ketogenic diet from "summary" of Naturally Keto by Brenda Bennett
When starting a ketogenic diet, it's important to be aware of common pitfalls that can hinder your progress. One common misstep is not tracking your macros accurately. It's crucial to keep a close eye on your intake of fats, proteins, and carbohydrates to ensure you are staying within the recommended guidelines for a ketogenic diet. This will help you achieve and maintain a state of ketosis, where your body burns fat for fuel instead of carbs.
Another pitfall to avoid is relying too heavily on processed low-carb products. While these products may be convenient, they often contain hidden sugars and other ingredients that can sabotage your efforts to stay in ketosis. Instead, focus on whole, nutrient-dense foods like vegetables, meats, and healthy fats to fuel your body properly on a ketogenic diet.
Additionally, some people make the mistake of not drinking enough water while on a ketogenic diet. Adequate hydration is essential for overall health and can also help alleviate some common side effects of transitioning to a low-carb, high-fat diet, such as the "keto flu." Aim to drink at least eight glasses of water a day, and more if you are active or live in a hot climate.
Another pitfall to be mindful of is not getting enough electrolytes. When you restrict carbohydrates, your body excretes more water and electrolytes, which can lead to imbalances and side effects like muscle cramps and fatigue. To prevent this, make sure to include sources of sodium, potassium, and magnesium in your diet, such as leafy greens, nuts, and seeds.
Lastly, it's important to be patient and give your body time to adapt to a ketogenic diet. Some people may experience initial weight loss followed by a plateau, while others may notice changes in energy levels and mood. Remember that everyone's journey on a ketogenic diet is unique, so listen to your body and make adjustments as needed to find what works best for you. By avoiding these common pitfalls and staying committed to your goals, you can set yourself up for success on a ketogenic diet.
