The keto diet is a craze that raised some controversy since its arrival, but people have been partaking in it regardless of criticism. With such noticeable results from the keto diet and hundreds of articles online, plenty of people have dedicated their time to hop on the bandwagon in the hopes of shaving off some weight. But, when the excitement of starting a new diet wears off, things like the keto flu, too few calories, too many calories, and not enough vegetables does its damage to your body and willpower, causing people to drop out of the keto diet altogether.
Here are some of the reasons people have failed the keto diet and things to look out for if you're looking to get into it sometime soon.
If you're new to the keto diet then you should familiarize yourself with some of the basics first. It's essentially a diet that's low in carbs but moderate in protein and high in fat. Those on the keto diet typically cut out carbohydrates entirely and consume about 80% fat throughout the day. The reason for this is if you cut out carbs, your body will produce less glucose and will use the stored fats in your body to burn energy. The keto diet ensures that your body is constantly releasing fat and burning it for energy.
Popular keto diet foods are fish, meat, eggs, dairy, oils, nuts, seeds, and green vegetables. It's suggested that you stay away from foods that are high in carbohydrates, such as bread, pasta, rice, potatoes, grains, and fruit.
Getting involved in the keto diet usually means that you'll fall victim to the dreaded keto flu. It's natural to experience the flu given that you'll be putting your body through a significant amount of changes and it's going to react. Common symptoms of the flu are:
These symptoms sound scary, but you can do a few things to help relieve the discomfort. You need to get a good amount of rest, refuel on electrolytes, have some bone broth, perform light exercises, and keep yourself hydrated. The keto flu should pass through your system in about 5-7 days.
When you're not used to the keto diet or undergoing such tough flu symptoms, you may be tempted to back out from the diet. Having just one of these symptoms is painful enough to deal with, but dealing with more than one at a time is too much for some people's bodies and they decide that the keto diet isn't worth it. It's even more daunting when you don't know what it is or why you feel the way that you do.
The keto diet not only requires that you cut out some of your favorite foods, but also that you ingest way fewer calories in some cases. Plenty of people inadvertently ingest much fewer calories than they need throughout the day either because they're adjusting to the new meal plan or because it's a common belief that holding out for longer periods of time between eating is a good way to lose weight.
What you can do to combat this is to keep a food journal and plan out the number of calories you'll need to eat in a day to be sure you reach your goal safely.
On the flip side, those unfamiliar with the keto diet may consume way too many calories on account of all the fat and protein. Removing grains and pasta from your diet may seem like you're getting rid of carbs and calories, but you're also replacing it with foods that are in high in fat. When you don't know what to replace certain foods with, or if you get hungry during the day, you may consume way too many calories.
Your body will see some immediate changes on the keto diet as you will more than likely see a swift drop in weight when you start. But, as your body adjusts, you may notice that the weight isn't going anywhere and a big part of that is the over-consumption of calories.
A way to combat this would be to keep an eye on your portions and map out your meals. Keep track of what you eat in a day with a food journal and take it from there.
Jumping into the keto diet without having done your research might lead you to believe that it's all about high fat and protein. But in reality, you need to be eating your green vegetables to maintain your health. Spinach and kale are great choices for those entering the keto diet but remember that you can also eat cauliflower, peppers, and broccoli.
Vegetables are a source of nutrients and antioxidants and skipping out on them or not even considering them on the keto diet is a surefire way to ensure that your body goes through some negatives. If you notice that you aren't eating a lot of veggies then you should keep track of what you eat and incorporate vegetables in your meals to ensure you're getting your nutrients and healthy food.
The above concerns are some of the main reasons why people shy away from the keto diet, but there are some other things that you should be aware of before starting it.
Being aware of these different things before you step into the keto diet will help you remain healthy, lose weight, and stay on the right track without wanting to turn back. It's also important to remember that the keto diet isn't like other diets in that you need to nix a few sugary snacks from your diet and call it a day. This is something that requires a lot of changes to your body and food intake, which means it's crucial for you to research into it before putting your body through it.
As soon as you figure out whether you want to pursue the keto diet is when you can prepare yourself and embark on your new journey!