Many people start a low carbon diet for reasons of health. But it’s not easy to understand and effectively apply it to your diet.
- What is the LCHF diet? Click here
In many cases, low-carbon common sense leads to failure in a ketogenic diet. But that’s all right. Reducing mistakes can reduce the probability of failure.
In this posting, we will find out why the low carbon diet can be failed. Based on this, let’s learn how to succeed in a keto diet.
Top 5 mistakes on Keto diets
1. Having Fruit
It’s a mistake many people eating fruits. I used to eat apples every morning, too. The reason why fruit should not be eaten is because of fructose. Fructose is a typical monosaccharide with glucose and is carbohydrate. It is not true that natural sugar is healthy. Fructose increases fatty liver, neutral fat, and uric acid levels. Fruits are not good for diabetics and gout patients.
The fruits that you can have in LCHF diets are limited. Only avocado, lemon, and lime are allowed to be taken with a small number of berries such as strawberries, blueberries, blackberries, and so on. Blueberries also have higher carbohydrates than you think. So it is recommended not to eat too many blueberries. Bananas are especially high in many carbohydrates.
2. Not to take Multivitamin
The most important nutrient in the low carbon diet is multivitamin. The reason is because of minerals. The minerals that our bodies need for a day are very small. But it can’t be synthesized in the body. Therefore, you must take it through food or nutritional supplements. I hadn’t taken multivitamins for quite a while at the beginning of my LCHF diet. As a result, I experienced side effects such as numbness in my hands and feet, swelling, cold hands and feet, and hormonal imbalance during sleep. I hope you don’t make the same mistakes!
3. Low-salt Intake
You should eat enough salt in your ketogenic diet. A low-salt diet in general is known as a healthy way to eat food. But it doesn’t work on a low-carbon diet at all. A large quantity of mineral in salt explains why.
In the case of kytogenics, our body uses fat as an energy source, not sugar. Fat in the body is responsible for storing toxins. As the body fat breaks down, environmental toxins such as heavy metals, which were replacing the mineral, are removed. If you can’t fill that empty spot with minerals, you’ll have side effects. This is why salt water and salt intake are essential.
4. Low-calorie Diet
One of the common mistakes in the LCHF dieting is eating too little calories. Common sense that a low-calorie diet helps you lose weight doesn’t work with a kytogenic diet. It is recommended that you take at least 1,500 kcal a day.
A low-calorie diet in ketogenic can lead to increased body fat. Even if you lose weight, it is likely to be weight loss due to decreased muscle mass. It’s because we don’t have enough fat to use as an energy source. The body accumulates fat to protect itself.
Therefore, if you are on a low-carbon diet, you should eat enough. Please take at least more calories. Bring your metabolism to the highest level with healthy fat.
5. Not having enough Vege
Pork belly diet. Emperor diet. It’s an image that comes to mind when you think of low carbon diets. But Ketogenic is not just a meat-eating diet. Reducing sugar intake and eating good fat are essential.
The amount of protein you need to eat at a meal is about 20 percent. It’s easy to understand if you refer to the picture above. About 70% of a plate is recommended to eat vegetables with fat. Eating fiber is especially important for people with intestinal leakage.
Please do not exceed 50 to 100g of carbohydrates a day. Especially if you are at the starting point on keto diets, you are suggested to take only 20g carbon per day. In addition, carbohydrates are also in vegetables.
You can see the same posting written in Korean here.