Various diet trends increasingly appear alternately. One that is quite popular is the keto diet. In principle, this diet is done by eating foods low in carbohydrates but high in fat. High fat intake makes your body reach a state of ketosis. In this condition, the body burns fat as the main energy source. This ketosis condition is actually a milder version of ketoacidosis which is a dangerous condition in type 1 diabetics. This has led to the notion that the keto diet can be harmful to health. However, several studies state that this diet is safe as long as it is carried out under the supervision of a doctor.
The number of keto dieters is quite a lot because this diet has many health benefits. Some of the benefits of the keto diet are:
- Lose weight
Increased protein intake and decreased blood sugar levels during the keto diet lead to weight loss. There is a study that found that keto dieters lost 2.2 times more weight than those on a low-fat diet.
- Helps control blood sugar
The keto diet is recommended for type 2 diabetes patients. However, it should be noted that the fat consumed is a healthy fat.
- Reducing the risk of heart disease
The keto diet by consuming healthy fats can help reduce your risk of developing heart disease. The keto diet lowers insulin levels in your body so that cholesterol is low. The result is a reduced risk of heart disease and high blood pressure.
Despite its benefits, we must not turn a blind eye to the risks of the keto diet. However, the body still needs carbohydrates. Apart from that, you also need to pay attention to the source of fat while on the keto diet. If you do this diet wrong, you will not get healthy, you will instead become weak in your activities due to lack of nutrition. The following are five mistakes that are common when on the keto diet.
- Lack of preparation
To do the keto diet, you have to put in more effort than other types of diets, including in the planning stage. Before starting, you must determine the ideal strategy, menu and plan for you to execute. Before going on the keto diet, make sure you have consulted with your doctor or nutritionist regarding the menu that you will consume during the diet. Carelessly consuming high-fat foods during the keto diet will not bring maximum benefits, and can even be harmful to your body.
- Too many calories
In the keto diet, fat acts as a substitute for carbohydrates to become a source of energy. However, that doesn't mean you can over-consume fat, especially saturated fat. Too many calorie intake will only make fat deposits in the body.
- Consume less fat
If you don't feel any progress after being on the keto diet for a while, maybe you are consuming too little fat or choosing the wrong source of fat intake. In the process of the keto diet, you need approximately 80 percent of calories that come from fat. Lack of fat intake during the keto diet will only make you always feel hungry and lethargic.
Lack of fat consumption can be caused because dieters hesitate to eat foods high in fat. In fact, fat is the main source of energy for the body during the keto diet. To reduce doubts about consuming fat, you can choose healthy and natural sources of fat. Milk, fish meat, nuts, and avocados can be choices for sources of healthy fats that are not bad for your body.
- Ignore bedtime
The keto diet is an option for those of you who want to control blood sugar levels in the body. However, the benefits of the keto diet will not be perfect if you don't sleep enough time. The reason, lack of sleep triggers rising blood sugar levels.
Even if you are busy, try to have an adequate sleep schedule so that the benefits of the keto diet are even more pronounced. The key is to do good planning before starting the diet. If it's still difficult to find the right bedtime, you can consult a doctor to find the right solution.
- Obsession with losing weight
One of the appeals of the keto diet for beginners is the notion that this type of diet can result in rapid weight loss. Actually, you can achieve a new state of ketosis after the keto diet for 3 to 4 days. When the carbohydrate reserves in your body run out in those 3 to 4 days, then you can feel weight loss.
You also need to remember that everyone's body condition can be different. As a result, the body's reaction to the keto diet also varies. You may experience faster or slower weight loss than other keto dieters.
Those are some mistakes on the keto diet. To experience the maximum benefits of the keto diet, you must have a proper understanding of the diet and have a firm commitment. Do not forget, consult a nutritionist. Come on, start the keto diet properly and enjoy the benefits! #LiveExcellently