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Ketogenic Diet

Guest Post: The most common mistakes people make when on the Ketogenic Diet

A big thanks to Amanda for this guest post. Check out the below article and check out her blog & social media.

Keto

The ketogenic diet is a weight-loss approach, based on the idea of accustoming the body to using ketones for energy (instead of the commonly-used glucose). Also known as a low-carb diet, it can activate the metabolism and help one burn excess fat in an effective manner. However, like with all diets, we are bound to make certain mistakes, especially in the beginning. Keep on reading and discover some of the most common mistakes people make when following this diet, learning how to avoid them at the same time.

Excessive weight tracking

It is clear that the main purpose of a diet is to lose weight, so that you are able to return to a healthy figure. While the ketogenic diet will help you achieve your goals, this does not mean you should track your weight excessively. Each person responds differently and, more importantly, by constantly following every inch you have lost, you will begin to feel pressured. Educate yourself and get on the scale once a week, celebrating every small achievement.

Inadequate hydration

The ketogenic diet requires that you drink plenty of water. The lack of adequate hydration can prevent your organs from functioning normally, especially when it comes to the muscles. Why should you drink a lot of water? Let’s take things step by step. You have begun the ketogenic diet and cut out the carbs; now, your body will use the stored glycogen from the muscles, along with the water in which these are stored. The subsequent dehydration can make you feel not great, so you can easily counteract this feeling by upping your water intake.

Not all fats are good for you

The consumption of fats represents the foundation of the ketogenic diet. But this does not mean that you can go ahead and eat just any kind of fats. One of the biggest mistakes that you can make is eating processed fats, as these will only make matters worse. You are recommended to stay away from vegetable oils, as well as from those that are made from seeds; these will increase the bad cholesterol levels, preventing you from losing weight and increasing the risk of heart disease. You have plenty of healthy fats to choose from, including avocados, olives, nuts, fatty fish etc.

Insufficient fat consumption

Being at the start of your diet, you might be afraid to increase your fat consumption. Remember, this is a period of adjustment and you have to take things step-by-step. Gradually, you will become accustomed to consuming higher quantities of fat, organizing your meals accordingly. Do not be afraid to consume a lot of fats, as these will be used by the body as a source of energy. The ketosis process is pretty straightforward: you eat fat, this is turned into ketone bodies and then used for fuel. The insufficient consumption of fats will force the body to rely on glycogen once again, leading to cravings and unhealthy eating.

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Lack of organization

When you begin any diet, including the ketogenic one, you have to become more organized, especially when it comes to planning your meals. You cannot leave things to chance and hope that your random food choices will be enough. On the contrary, by not eating enough fat, you will end up feeling hungry and be more tempted to go back to old habits. You need to plan your meals, choosing your ingredients carefully and calculating your daily macros. Moreover, by planning ahead, you will feel less frustrated and more prepared to reach your weight loss goals. 

Salt in reduced quantities

The “keto flu” is something most people experience at the start of the ketogenic diet. What happens is that your body is adjusting to the new diet, causing you to feel lightheaded and tired. As you are eating only healthy food and drink increased quantities of water, you are losing electrolytes. This loss is mainly responsible for the flu-like symptoms and you can easily work against it, by consuming more salt. You can opt for salty sauces, season your meals with regular salt or drink electrolyte water.

Excess protein consumption

As with all else in life, too much protein can do more harm than good. While it is true that proteins are necessary to maintain your muscle mass while following the ketogenic diet, this does not mean you should consume them in excess quantities. Your body will use these proteins as fuel, transforming these into glucose and causing blood sugar spikes once again. This will have a negative impact on the ketosis process, preventing you from losing weight. Plan your meals so that they include a moderate intake of proteins, paying attention to the sources from which these come as well.

Too much physical exercise

You have often heard that, in order to lose weight, you need to work out as much as it is humanly possible. While physical exercise is definitely advised, you have to pay attention to both its frequency and intensity. The more you train, especially when engaging in high-intensity exercise, you will stimulate your appetite and, thus, be tempted to consume more calories. The hunger sensation will be quite bothersome, so you will probably end up giving into unhealthy temptations. Train with moderation and you won’t have any problems regarding such matters.

Lack of targeted training

The ketogenic diet has specific rules that should be followed, including when it comes to physical exercise. As you have seen above, excess training can do a lot of damage, so moderation is recommended. You are also advised to pay attention to the type of training you engage in; there are several possibilities available but the general rule remains – targeted training will support you in losing the desired weight. Among the best choices available, there are: low-intensity aerobic exercises, weight lifting, yoga and stretching, balance and core training.

A final note

The ketogenic diet is one of the most effective weight loss approaches in the world. For it to deliver the expected results, there are certain mistakes you have to avoid, as you have seen above. More importantly, you have to follow the rules of the diet and plan your meals accordingly, opting for a high intake of fats. As for the physical exercise, this should be adapted to the diet and performed in moderation as well.

Author bio: Amanda Roberts is one of the authors behind Nutrition Inspector. She writes about health, nutrition and fitness article to help people live a healthier lifestyle. Follow her on Facebook.

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Ketogenic Diet

Guest post by Louise Hendon of Keto Summit: The Keto Diet and Endurance Athletes

The Keto Diet and Endurance Athletes

This article is by Louise Hendon, author of the Keto Snacks Cookbook. You can find out more about Louise and the Keto diet here

Please note that I am not a doctor or registered dietitian.  Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.

Running

You’ve heard it a million times, I’m sure.

“Carb-load the night before a race.”

“To have enough energy, athletes need to get at least 60% of calories from carbohydrates.”

But, these common ideas might not be so true…

Can Keto benefit endurance athletes?

Steven, the creator of Ketogenic Endurance, tested the keto diet on his own athletic performance (long distance running) over the course of 18 months, with very positive results. You can read about his experience here.

And there are several scientific studies (like the 3 listed below) suggesting that Keto could be a good diet for endurance athletes.

  1. Ultra-marathon runners and ironman triathletes quickly become “keto-adapted”

In this study, researchers looked at 20 high-level endurance athletes, all of which were either ultra-marathon runners or ironman triathletes.

The researchers split them into two groups: group 1 ate a low-carb diet, and group 2 ate a high-carb diet.

And the results were pretty cool:

During intense exercise, the folks on the low-carb diet relied mainly on fat as their source of fuel, meaning that they became “keto-adapted.”

What does this mean for you?

It means that you could experience various benefits associated with keto while still performing as a high-level endurance athlete.

  1. After 3 weeks of following a keto diet, endurance athletes did NOT decrease performance

 This study looked at 5 well-trained endurance cyclists who switched to a keto diet for 4 weeks.

What did they find?

 The cyclists from the study did not have any decrease in performance. It was found that they had the same athletic performance using fat as fuel on keto as they did on a non-keto diet using glucose as their main source of energy.

The keto diet allows obese, untrained athletes to burn fat without negatively impacting performance

This study looked at 60 obese participants on a calorie restricted diet.

Half of the participants were on a high-carb calorie restricted diet, while the other half were on a calorie restricted low-carb diet.

They were looking to see if a calorie restricted diet (either high-carb or low carb) had any negative impact on aerobic exercise performance or muscle strength.

And the results?…

“In untrained, overweight individuals, the consumption of an LC weight loss diet for 8 weeks, does not adversely affect physical function or exercise tolerance compared with an HC diet” and that “Indeed, metabolic adaptations occur that elicit greater fat oxidation during submaximal exercise [in the LC weight loss diet]” (Nature Publishing Group)

What does this mean for you?

Switching to a Keto diet won’t impact your athletic performance even over the course of months.

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Getting Started on Keto

If you’re ready to give keto a try, I have the two most important tips to help you get started.

  1. Follow a meal plan when starting out:

At first it’ll be tough knowing what foods you’re allowed to eat, how much of those foods to eat, and how to cook delicious keto foods.

By following a meal plan, you don’t have to worry about any of that. All you have to do is go to the grocery store, buy the ingredients, and follow the cooking instructions.

It’ll make your first couple weeks on keto much, much easier.

You can get our free keto meal plans here.

  1. Create accountability

If you don’t have accountability on your keto diet, then you’re exponentially more likely to fail or quit.

So here’s what I recommend:

  • Ask friends, family, co-workers, or neighbors to do keto with you.

Having someone on the keto journey with you will encourage you not to cheat on your diet. It’ll create healthy competition for folks like you who are athletes. And lastly, you’ll have people to cook with and try new recipes with.

  • Download an accountability app.

An accountability app like this one will create financial accountability surrounding your goal. It essentially works like this: if you don’t reach your goal by a certain date, you have to pay.

  • Share your goals on social media

By posting to social media and letting everyone know that you’re going to stick to a keto diet, then it’ll be much more difficult to quit since you don’t want to let all those people down.

Should you switch to Keto?

There’s definitely debate still among scientists and athletes about whether keto is a better or worse diet for peak performance in endurance sports.

The studies above suggest that following a keto diet likely won’t hurt your performance.

So, what’s the point of trying keto if it won’t guarantee a performance advantage?

The main benefit of going keto is that you won’t be dependent on glycogen stores.  Instead, you’ll have more metabolic flexibility and can instead burn fat for energy.

So, if you want to curb your dependence on carb, then a keto diet could help.  Just remember that it can take several weeks for your body to adapt properly so you may suffer a dip in performance during those first few weeks.

By buying anything on Amazon through this link, and I will receive a commission to help keep the blog running, at no extra cost to you.

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If you enjoyed this post, I would love it if you took the time to make a small donation to help keep this blog going, you can make a donation for any amount you would like here. You can also add a little fat to my pan by looking into my offers onAmbassadorships/Sponsorship’s, Product Reviews, Paid Promotions or buy one of my Keto & Carnivore inspired Apparel items.

I also offer Diet and/or Running Coaching:

Diet – Adopting a Low Carb diet was the best thing I ever did for my own health, weight and mental well being. If you are not happy with where you are at now, I can help you make a positive change.

Running – If you are interested in running fat adapted, I can steer you through the obstacles for any running goals you may have. There are separate Diet and Running plans, or you can combine them.

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