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The Keto Diet – Things to Watch Out For

When making the conscious decision of experimenting with fat adaption for the purpose of losing weight, it is important to talk about the common mistakes and preconceived notions that exist around the keto diet.

A table full of fresh keto produce
Karolina Grabowska

Go Easy with the Fat

The Keto Diet – Things to Watch Out For – Once you begin a diet that is drastically different from what you’re used to, it may take some time for your body to adjust – especially when it comes to the digestive system. With the keto diet, you are consuming a lot more fats than before, and your carb intake will significantly drop.

Some people go overboard with the fats and start adding oils and cream to everything. DON’T DO THAT! If you don’t keep track of the macronutrients you’re ingesting, it could lead to some serious gastric distress resulting in cramps, nausea, vomiting, and diarrhoea.

But on the Flip Side…

Eating too little or not enough fat will prevent your body from going into ketosis. By minimising your carbs intake, your body relies on fat nutrients to burn as fuel for the body. You require the same number of calories to lose or maintain your weight; the only thing that has changed is your energy source. The energy that came from carbs before now comes from fats.

Know Your Right Fats

The tricky thing with fats is that we have been conditioned into believing that it is not good for us. So how do we end up losing weight with a nutrient that supposedly makes us fat? Well, the right kinds of fat can do wonders for your health.

Here’s a list of good fatty oils and foods you should eat in keto:

  1. Extra Virgin Olive Oil
  2. Coconut Oil
  3. Avocado Oil
  4. Nuts & Seeds
  5. Butter
  6. Cheese
  7. Fatty Fish such as Salmon

Some fats that you should avoid are trans fats and processed vegetable oils – these oils tend to be high in omega-6 fatty acids and can contribute to inflammation. Canola, sunflower, corn, and other types of oil should be avoided.

Stay Hydrated

The standard life hack everyone should follow is to keep yourself hydrated at all times. When your body is adapting to burn fat instead of carbs for fuel, your water intake must be high. Water normally gets stored with carbohydrates, but when your carbs intake is low, the capacity for your body to store water is also less. Thus, it’s important to keep your body hydrated on an hourly basis.  

The best way to make sure you’re drinking enough water is by monitoring the colour of your urine. The clearer, the better. If the colour is leaning towards dull yellow, it’s time to chug some water!

It’s Not a Diet; It’s a Lifestyle

Rather than just cutting out all the carbs from your diet, focus on holistically changing your life for the better. Sleep well, stay hydrated, incorporate healthy fats into your diet and stay active.

A table full of fresh keto produce

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