One of the popular goals of the keto diet is to lose weight. However, there are some keto diet errors that can frustrate the achievement of these goals. Let's find out more about what mistakes are often made during the keto diet.
The keto diet is a diet that is done by reducing carbohydrate intake and increasing fat intake. The keto diet is one type of diet that requires close supervision. Therefore, it is important to pay close attention to how to go about this diet.
Various Mistakes When Doing the Keto Diet
Basically the keto diet is beneficial for weight loss, controlling appetite, overcoming epilepsy, and controlling blood sugar levels in people with type 2 diabetes.
So that the benefits of the keto diet can be felt to the maximum, you should avoid some of the mistakes below:
1. Too much food with saturated fat
In the keto diet, carbohydrate consumption must be limited, which is around 20-50 grams per day. To replace carbohydrates and meet the calorie needs in the body, you are encouraged to increase consumption of fatty foods.
However, still limit the portion of fatty foods, especially those containing saturated fats. Eating too much food containing saturated fat can increase the risk of heart and blood vessel disease.
Recommended fatty foods are those that contain healthy fats, such as sardines, mackerel, and cheese.
2. Not enough drinking water
When doing the keto diet, it is important to keep your body well hydrated, because this diet can increase the risk of the body becoming dehydrated, constipated, and "keto flu" with symptoms of muscle cramps, nausea, and body feeling tired.
Drink 8 glasses of water per day. Get used to also drink as much as one large glass of water when you wake up.
3. Less salt consumption
When carrying out the keto diet, the body will lose a lot of sodium (sodium). Lack of sodium intake in the body can interfere with the work of the kidneys, and cause complaints in the form of mild headaches, fatigue, and constipation.
You can meet sodium needs by consuming foods that contain salt. In addition, you can also consume one cup of broth every day.
4. Give up too soon
Another mistake you might make while on the keto diet is to give up quickly. When doing the keto diet, some people may experience "keto flu". But do not worry, "keto flu" is one of the body's ways to adapt, and will disappear by itself after 3-4 days.
To overcome the symptoms of "keto flu" you can eat foods that are rich in potassium, magnesium, and sodium, and sufficient fluid needs.
5. Don't consult a doctor first
Before going on the keto diet, you should consult a doctor first, especially if you have health problems or are taking certain medications. The doctor will tell you how to go on a keto diet that suits your health conditions.
The keto diet can be used to lose weight and maintain health. However, avoid the various mistakes above when living it, so that your diet does not fail. The keto diet should be carried out under the supervision of a doctor, especially if you have certain medical conditions or are undergoing treatment.
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