{"id":3335,"date":"2019-12-09T06:58:34","date_gmt":"2019-12-09T06:58:34","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=3335"},"modified":"2021-03-31T00:15:57","modified_gmt":"2021-03-30T18:45:57","slug":"common-mistakes-people-make-on-the-keto-diet-and-ways-to-avoid-them","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/common-mistakes-people-make-on-the-keto-diet-and-ways-to-avoid-them\/","title":{"rendered":"Common mistakes people make on the keto diet and ways to avoid them"},"content":{"rendered":"\n

Sourcea: news.com.au<\/p>\n

The ketogenic diet or \u201cketo diet\u201d is quite confusing to follow \u2014 even for those who have been on it for a long time can fall into the trap of common mistakes.<\/p>\n

\n

The keto regimen is often promoted as weight loss diet and the idea is to reduce the amount of carbohydrates with a moderate amount of protein, and a high amount of healthy fats per day.<\/p>\n

Health Bank Co-founder and dietitian Robbie Clark said that the ketogenic diet \u201cencourages the body to burn fat for energy instead of glucose\u201d.<\/p>\n

Government service\u00a0Health Direct\u00a0says that the keto diet breaks down the fat into \u201cketone bodies\u201d or \u201cketones\u201d in a process called ketosis.<\/p>\n

The usual carbohydrate intake for those following a keto diet stems around eating 20g to 50g per day, which is the same as eating two slices of bread and a banana.<\/p>\n

Carbs cover about one-tenth of a person\u2019s daily kilojoule intake in a keto diet, which is the process of keeping the body at a constant state of ketosis.<\/p>\n

There are different types of fats and carbs in the world and it\u2019s easy to find yourself lost.<\/p>\n

Here are the more common mistakes people make on a keto diet.<\/p>\n

DON\u2019T REDUCE CARBS COLD TURKEY<\/b><\/p>\n

Robbie Clark says one of the most common mistakes he finds in terms of clinical practice is that people are reducing their carbohydrate intake \u201ccold turkey.\u201d<\/p>\n

\u201cThey\u2019ve gone from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body. This is when they\u2019re at risk of the keto flu,\u201d Mr Clark said.<\/p>\n

The keto flu is the body adapting to the whole process in a large depletion in glucose, Mr Clark said.<\/p>\n

\u201cAnd the symptoms can include nausea, headaches, fatigue, insomnia, constipation and reduced exercise tolerance.\u201d<\/p>\n

It\u2019s recommended by Mr Clark to taper down carb intake instead of reducing the level at an extreme rate.<\/p>\n

DRINK ENOUGH WATER<\/b><\/p>\n

An important thing to do on a keto diet is to keep drinking enough water. The drastic decrease in carbs can cause shifts in fluids and electrolyte balance.<\/p>\n

\u201cThe body is washed-out of a lot of fluid especially when losing fat mass as well. The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body.\u201d Mr Clark said.<\/p>\n

This is something that needs to be replaced according the Mr Clark.<\/p>\n

EAT ENOUGH VEGETABLES \u2013 THE RIGHT VEGETABLES<\/b><\/p>\n

Vegetable have carbohydrates and for a lot of people, this means watching how much is actually consumed.<\/p>\n

If you\u2019re not careful of the types of carbs on the keto diet, the affect is that people won\u2019t stay in that ketosis state.<\/p>\n

\u201cOn the other hand, the ketogenic diet is a \u2018low carbohydrate diet\u2019 and not a \u2018no carbohydrate diet\u2019,\u201d Mr Clark said.<\/p>\n

\u201cIn order to meet all of our individual nutrient requirements, particularly with vitamins, minerals and fibre, the vegetable play a pivotal role in meeting these requirements.<\/p>\n

\u201cThe goal is to educate yourself or get an education from a health professional, like myself, who can guide you for the best types of lower carbohydrate based vegetables so you\u2019re not at risk of malnutrition.\u201d<\/p>\n

CHECK WITH YOUR HEALTH PROFESSIONAL<\/b><\/p>\n

It\u2019s important to check with a local doctor or a dietitian when thinking about undergoing the keto diet for the first time.<\/p>\n

There\u2019s a protocol that determines whether a person is suitable for the keto diet, particularly for healthy people to follow.<\/p>\n

Mr Clark says that there are population groups who should avoid the keto diet.<\/p>\n

People who are pregnant and breastfeeding should not undergo the keto diet because the risk follows in becoming insufficient in nutrients \u2013 not only for yourself but for the infant.<\/p>\n

It follows a risk of the production of the milk as well.<\/p>\n

Understanding the ketogenic diet is the most important thing to do in accordance with a health professional in using it the right way.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":3336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[1104,273,139,835],"class_list":["post-3335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-carbohydrates","tag-health","tag-keto-diet","tag-ketogenic-diet"],"yoast_head":"\nCommon mistakes people make on the keto diet and ways to avoid them - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/common-mistakes-people-make-on-the-keto-diet-and-ways-to-avoid-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Common mistakes people make on the keto diet and ways to avoid them - 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