Keto is one of the most trending diets of this century. It is a high fat, moderate protein, and low carb diet. Simply, you have to eat a high-fat diet which will reduce your weight. The mechanism behind this diet is that when you stop your carbs intake, your body will start producing ketone instead of glucose. Your body will start consuming stored fat to provide energy to the brain and body. Sometimes your weight sticks at a point. There might be many reasons for this. In this article, we are going to discuss the mistakes to avoid and steps to take in the Keto Diet.
How a Keto diet works
Well, naturally when we eat normal food and it breaks down into simpler components in this way glucose is produced. Simply, a carbohydrate converts into glucose to provide energy to body and mind. When you start the keto diet in which you reduce your Carbs intake. The body will convert itself into a defense mechanism and start to produce ketones that convert our stored fats into energy. In this way, your weight will start to reduce and our body enters into ketosis. There are many signs and symptoms while you are in Ketosis. You must read All you need to know about the keto diet for further details. However, in this article, we will be discussing the mistakes to avoid and step to take to if your weight is tucked.
Possible mistakes in Keto Diet
Sometime when you don’t have enough knowledge of keto, there are possibilities that you will make mistakes. During mistakes, your weight will be stuck and will not decrease. So following are some of the mistakes that you do while on the Keto diet.
Consuming excessive Carbs
In keto, a very little amount of carbs are allowed. Consuming more carbs will get you out of the ketosis and your weight will be stuck. Therefore, you must keep an eye on your carbohydrate level. Less the carbs level, more will be the chance that you will reduce your weight quickly.
Consuming excessive Proteins
Sometimes when you eat excessive proteins, there is still possible that your weight will be stuck. When you eat excessive proteins, there are possibilities that it will start to convert into glucose, which will eventually get you out of ketosis and your weight will be stuck.
You might not be in ketosis
Sometimes people are unaware of the ketosis. There are many signs and symptoms of ketosis. When your body gets out of the ketosis, your weight will obviously be stuck. So you need to consume proper fat, proteins, and carbs so that your body can get back into ketosis. Some of the signs and symptoms of ketosis are as follows, so you must keep an eye on your body.
- Your breath will indicate that you are in ketosis. You may feel the different tastes in your mouth. In addition to this, you may also feel bad breath.
- Your weight will start to decrease.
- You will feel more thirsty because your body will start to dehydrate, So you must increase water intake at this point.
- As your electrolytes like calcium, magnesium, potassium, and sodium level will be disturbed. So you may feel muscle cramps and pain. You should maintain your electrolytes in the body.
- You may also feel a headache, weakness, and fatigue
- Stomach ache and constipation is also the sign of ketosis.
- Change in sleep and Better concentration is also the sign of ketosis.
- Low appetite
Read Also: All you need to know about keto diet
You might be consuming too many calories
Sometimes people start to consume too many calories. They think that consuming too many proteins and fats will help them to reduce at fast speed. Although, initially it helped them a lot to reduce the weight with the passage of time your body will get out from ketosis and your weight will eventually be stuck.
Your expectation is very high
Well, don’t expect that you will reduce too much weight in a short period of time. If you are even losing 1 kg per week then that is okay. Don’t be unrealistic in this. You just stick to it and will surely attain your goal.
Cheating while on the keto diet
Keto is just like a marriage, it won’t work if you cheat. You should avoid extra snacks and even if you want to eat a snack, don’t consume too much. Moreover, try to follow your routine and control extra eating habits.
Steps to take if your weight is stuck
The following are some of the steps that you should take in case if your weight is stuck.
Intermittent fasting
Intermittent fasting is a technique in which you eat a meal at a specific time and during the fast, you are not allowed to eat anything. Although you can take Chicken broth, water, and black coffee. The window is set as per your need, for example, you may do fast for 16 hours and the rest of the 8 hours you can eat your meal as much as you want. Although, a medical professional may help you a lot if you follow him accordingly.
Water Intake
If your weight is stuck, this is now time to increase your water intake. You must stay hydrated, in this way your electrolytes will not decrease and you may lose your body weight at fast speed.
Read Also: How to reduce weight
Keep an eye on your carbs
Carbs are one of the main hurdles in decreasing your weight. You must keep an eye on your carbs intake. If your weight is stuck, decrease your carbs level to a minimum, in this way your weight will start to decrease again.
Reduce Protein intake
As mentioned earlier that if there is more protein in your meal, there are possibilities that your protein will start to convert into glucose. When glucose is formed, your body will get out of ketosis and your weight will be stuck. Therefore, you must reduce your protein intake in case if your weight is stuck.
Reduce Stress Level
During stress, certain hormones activate in your body. Those hormones can get your body out of ketosis. Therefore, you should reduce your stress level for better weight loss.
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