Keto diet is high fat, moderate protein and low carb diet. Keto diet is among the famous diet which helps in losing weight but due to lack of knowledge and committing mistakes unknowingly you are ending up gaining weight rather than losing weight.
The ketogenic diet is a diet that predominantly focuses on eating fats and eliminating carbs. It is basically mean our diet should comprise of 70% of fat, 20 to 25% of protein and 5 to 10% of carbs.
Most of us usually eat high amounts of carbs in our daily lifestyle and carbs are the main source for our body to produce energy but when we shift our energy source from carbs to fat our body start using body fat for producing energy that makes lose body fat and lose weight this process is known as ketosis.
Keto diet is a super restrictive diet it can be tough to get it right if you are doing by yourself. For instance, you are not aware of how much carbs are present in the vegetables and you end up consuming more carbs then your body requires that can kick you out of ketosis. fats come in various forms (not all healthy), it can be easy to make mistakes here, especially if you’re a beginner to the keto lifestyle.
Here is the list of mistakes you do while following keto diet that make you gain weight.
Eating too much fat-
People tend to think that can eat as much as the food that is high on fats in this diet. They do not think what is healthy and what is not also they are not aware of how much to consume. For eg cheese and butter are included in keto diet but when we end up eating more then our body requires we end up gaining weight. You need to understand how much quantity is sufficient that will help you in losing weight for that you should start with counting macros and with the time you would understand how much you need to eat. That’s why you should do lots of research while introducing keto in your lifestyle or you can take the help of professionals.
Eating to much Protein-
The ketogenic diet is a high fat, low carbs, and moderate protein diet. Where you must focus on eating food high on fat and low carbs and moderate protein. People tend to understand avoiding carbs from the diet will help to lose weight but in most cases, people forget protein-rich food should be eaten in moderate quantity but we end up eating more than required and end up getting out of ketosis. If you are a gym regular you have been told eating a high protein diet is necessary to build muscle and lose weight. But in the case of keto diet protein quantity should be limited.
Hidden carbohydrates-
While following keto diet you just need to eat 5 to 10% of carbs daily of your total calories. In that case, it’s just 30- 35 grams of carbs for an average individual. You won’t be eating a bowl of pasta or spaghetti or a loaf of bread which will take you over the carbs you need to eat in a day. In most cases, there are hidden carbs in vegetables and fruits such as onions and carrots that we do not account for calculating carbs count you can replace them with broccoli, celery, and spinach. There is processed food available in the market whose label show they are keto-friendly but they also have some amount of carbs in them.
Not drinking enough water-
When starting keto diet to much focus is on food that what we have to eat we forgot water. It leads to dehydration. As carbs are stored along with water in the body, so carbs stores are depleted so is the water reduces from our body. When we are eating high-fat foods and we are also drinking not much water that leads to constipation.
When you haven’t prepared yourself for keto flu
Yes by following keto diet you can feel nausea, dizziness and can get cramps and it feels that you are ill. These symptoms are faced by the individual when they start the keto diet for the first time. If you haven’t researched much upon keto diet you are in for a surprise. If you do not drink enough water your metabolism will slow down and you will not be able to lose weight. Water helps in proper circulation of nutrients, flushes out toxins and helps to burn fat. The real cause of these flu-like symptoms when you shift the energy source from carbs to fats you feel these symptoms.
Consuming to much dairy-
Dairy foods such as cheese and butter are keto-friendly they seem like perfect low carb high-fat food items. The thing with dairy products is that they are also high on protein sources they have both whey and casein in them so sometimes you forgot about you are eating protein food unintentionally. These dairy foods are also calorie-dense and its not easy to track the calories in them. many dairy products even contain sugar it’s a strict no-no in a keto diet so always check the nutrition label when purchasing them.