While following the ketogenic diet, individuals can make mistakes very often without realizing it. The main reason for this can be shown as the lack of understanding of the diet. Therefore, in order to prevent this, we have compiled a few of the mistakes made in the ketogenic diet for you.
You Should Use Minerals to Balance Acid Production in the Body
Since very few carbohydrates will enter the body in the ketogenic diet, the body's energy sources change completely. In this case, the acid balance will deteriorate for a while and if care is not taken, it may result in lack of vitamins in the body. However, there is nothing to be afraid of. Because it is an issue that will be fixed soon.
In the ketogenic diet list of many dietitians, there are vitamin supplements that people think of as medicine. You should also take vitamin supplements in order not to feel sexhausted during the transition to the ketosis phase. It is best to consult a specialist while on a ketogenic diet.
You Should Limit Your Protein Consumption
For the ketogenic diet to turn the body into a fat-burning metabolism, you also need to limit your protein intake, and you can fill the remaining calorie deficit with unsaturated healthy fats. If you're consuming too few carbohydrates but overdose of proteins, your body will use protein to produce glucose. Regardless of whether the energy source is protein or carbohydrate, the body will get out of the ketosis phase because glucose is produced. Therefore, it is necessary to balance the proteins.
Consume Enough Fat
To reach the ketosis phase, you need to get at least 85% of your calories from fat. If we consider an active business woman trying to lose weight, she should consume between 1600 and 1800 calories. It indicates that 150 to 170 grams of fat should be consumed per day at this rate. So, more oil needs to be consumed.
You Shouldn't Exaggerate Saturated Fat
Eating bacon, cheese, and steak may not be a good idea for a ketogenic diet. All of these contain saturated fat and prevent you from entering the ketosis phase. Therefore, you should prefer unsaturated fats.
It is recommended not to consume only animal foods
If there is no place for vegetables in your diet, it means that you are not getting enough fiber and vitamin C. It is important in this respect that you consume plenty of green leafy low-calorie vegetables. No one would want to cause permanent damage to the digestive system while losing weight.
You Should Cut Down on Processed Meat
Unhealthy heat-processed meats such as soudjouk, salami and sausage are not recommended in any diet. They contain layered substances such as nitrate and nitrite. Rather than consuming these foods, it would be more logical to prefer organic animal foods.
You Shouldn't Consume Too Much Milk
There's a wonderfully delicious spot where fat and protein come together - "Whole Milk". It is one of the most delicious foods that ketogenic diets offer us. However, attention must be paid here. The fat to be consumed must be absolutely full-fat. But there is another point that should not be forgotten, your goal is to lose weight. It is necessary to create a calorie deficit and consume excess fat in our body as an energy source. Since whole milk is generous in terms of calories, there is no harm in consuming it as much as possible. It also contains lactose, the stomach of many people cannot digest lactose, and undesirable problems in the diet such as digestion and bloating may occur.
You Must Literally Exercise
Many people take a break from their workouts while on a ketogenic diet. They do not go to the gyms with excuses such as exhaustion and headache.