KETO refers to an eating regimen that calls for foods that have very low carbohydrates, a good amount of proteins, and predominantly fats. It's name is derived from ketosis, a metabolic state for which those practicing KETO strive to reach using this philosophy that fats, good fats that is, provides most of the fuel for the body. Ketosis occurs when there is limited access to glucose, which is the preferred fuel source for many cells in the body.
People are advised to plan well in order to avoid simple mistakes. This is because any change in foods and water balance when utilizing KETO may result in body conditions such as KETO flu and/or severe dehydration. Therefore, simple mistakes such as not drinking enough water, poor meal planning and consuming too much protein should be avoided when adapting to KETO.
The following are common mistakes discovered by those attempting KETO:
1. Ineffective meal planning
Poor meal planning is one of the critical mistakes KETOers commit frequently. Especially for those taking specific medications, it is especially advised to plan with a specialist, or medical professional, to avoid unnecessary health compromises. For instance, one with a diabetes condition should watch carbohydrate intake for the sake of insulin production, which might rise or fall in the case of improper planning of meals. Take into account that the KETO flu is expected to occur during this period also. This type of flu is caused by a change of body from adapting to usual breaking down of carbohydrates to breaking down good fats for fuel instead.
2. Poor hydration
Water is the most vital fluid in the body. It is essential in balancing body fluid and control of body hydration. KETO requires high water concentration for metabolization. Most people commit this mistake often when adapting to KETO.
About three years ago, my former personal trainer performed a mind-trick on me that stuck with me. He said - "the more times you urinate throughout the day, more & more fat cells are released from the body through your urine." This simple statement (whether true or not) changed how I react to personally staying hydrated. This mindset still works for me today.
Every individual should take an appropriate amount of water for balancing fluid and irons that are produced due to the change in carbohydrates. The recommended amount of water on KETO should be proportioned to the amount of carbohydrates when adopting KETO.
3. Cutting carbs and increasing fats too quickly
KETO requires one to cut the intake of carbs and increase fat content. For instance, one might decide to eat pasta, sandwiches and cereals then the next day interchange with KETO containing 20 grams of carbs. Shifting your diet in this manner triggers a drastic change in the amount of carbohydrates in your body. Therefore, take it slow and substitute the required food gradually in the needed amounts to avoid tampering with body carbohydrates intakes. Don't Yo-Yo!
4. Not eating adequate fats
Most KETOers find it hard to adjust to the appropriate amount of fats they consume. This is because most people are not used to the consumption of a higher amount of fats periodically since it is hard to get the right foods with the required amount of fats. Therefore, KETO requires well planned effective adjustment of your body fats, for instance, when you are interested in reducing the number of fats in the body, eat a well-planned KETO meal plan to hit your daily fats macros. This is essential to avoid mistakes people make when adapting to KETO.
5. Consuming too much protein
Unless your intense with a bodybuilding regimen, protein intake during ketosis should not be too high. As with body builders, proteins (even during KETO) are used by the body for muscle building since the fats provide all the fuel. Eating more protein (above the standard amount required by the body) results in the conversion of excess proteins into glucose. A higher concentration of glucose in the body increases the amount of body sugar and this might affect your ketosis processes. Of course proteins should be consumed, but in the amount of about 20% at the least.
Click here to learn how to get started on KETO.
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