The ketogenic diet (or keto diet) consists of low-carbohydrate, high-fat meals transforming your body into ketosis. In this metabolic state, the organ system becomes highly efficient in burning fat and supplying excess energy to the brain. The health benefits of keto diets include losing excess weight, improving insulin sensitivity, and reducing the risk of heart diseases. However, it is crucial to strictly follow the ketogenic diet compositions as mistakes can take a toll on health.

Let’s take a look at the common keto diet mistakes that prevent you from deriving the maximum benefits.

  • Consuming too much fat, too quickly
    Ideally, the keto diet should include 75 percent calories from fat, 20 percent from protein, and just five percent from carbohydrate. In this way, you can force your system to run on fat instead of glycogen, and reach the desired ketosis level. However, it is also essential to offer a buffering period to your body to adjust to the new system. Drastic reduction of carbohydrates and switching over to fat-rich meals is one of the common keto diet mistakes. If individuals do not taper down the carbs systematically, then it can adversely affect their health.
  • Not drinking enough water
    Along with eating the right ingredients, you should also focus on sipping enough quantity of water. Dehydration is widespread among keto diet followers as a sharp decrease in carbohydrate consumption can affect the fluid and electrolyte balance. So, it is essential to drink at least 64 ounces of water to jumpstart the metabolism, circulate the nutrients throughout the body, and flush out the toxins. Reducing water intake is also one of the common keto diet mistakes. It reduces the metabolism rate, and individuals fail to achieve health goals.
  • Lack of preparation for the keto flu
    Many people suffer from flu-like symptoms (keto flu) as their body starts burning fat instead of carbohydrate. It happens primarily because the brain gets low energy in the initial stage of the transformation, and followers experience nausea and headaches. Moreover, the keto diet makes you urinate frequently, and the body runs low on electrolytes. Dietitians advise keto diet followers to have the recommended level of electrolytes (sodium, potassium, and magnesium) to manage the flu symptoms.
  • Forgetting the fiber
    If you feel that focusing solely on fats and skipping the fruits and vegetables entirely, will have a positive effect on your health, you are utterly mistaken. Many people feel bloated within a few days of switching over to a keto diet. So, it is essential to take the right dose of fibers like artichokes, broccoli, beans, kale, and the fat-rich foodstuff.  It prevents the onset of constipation and keeps other diseases at bay.

 So, now you know about the common keto diet mistakes. Follow the instruction of the dietitians to lead a healthy and disease-free life after keto transformation.