The ketogenic diet has been a popular trend for a while now. The idea of losing weight while enjoying fat-filled foods seems like a dream come true. However, as a nurse, I have seen many women over 30 make common mistakes on this diet, which results in failing to achieve their desired goals.
Not Paying Attention to Macros
To get into ketosis, your body needs to consume around 70% of healthy fats, 25% of protein, and 5% of carbs every day. However, many women make the mistake of only cutting carbs, ignoring adequate fat consumption, and protein intake. It is essential to calculate and track macros to ensure that you're in ketosis and hitting your dietary requirements.
Not Drinking Enough Water
The keto diet produces ketones, which the body flushes out through urine. Ketones are acidic, so not drinking enough water results in an unhealthy buildup of ketones, leading to various health problems such as kidney stones, UTIs, and dehydration. To stay hydrated, it’s recommended that you drink at least 2-3 litres of water daily.
Not Staying Consistent
Many women try out the keto diet for a few weeks or months, but once they lose a few pounds, they'd resort back to their old habits. Remember that the keto diet is not a quick fix, it's a lifestyle. To succeed, you have to be consistent, patient, and determined. You must follow the diet plan strictly and give your body enough time to adapt to this new lifestyle.
Ignoring Hidden Carbs
Many women assume they can eat anything labelled "keto-friendly," which results in exceeding their daily carb allowance. Many products containing hidden carbs are marketed as keto-friendly, but they can kick you out of ketosis. Always read labels and track your carb consumption to be sure you meet your macros requirements.
Eating too Many Processed Foods
The keto diet is all about filling your plate with healthy and organic foods rich in fats and proteins, such as leafy greens, nuts, avocados, meat, cheese, and fatty fish. Many women opt for processed food, keto-friendly or not, which leads to malnourishment and stalls weight loss. Always choose whole foods and avoid anything processed.
In conclusion, the ketogenic diet can be an effective way to lose weight and improve your overall health. However, to succeed in your goals, it's important to pay attention to your macros, stay consistent, hydrated, avoid hidden carbs, and prioritize whole foods. By avoiding these common mistakes, you can achieve and maintain your desired weight loss goals and improve your overall health. So, start taking care of yourself today and embrace a healthy keto lifestyle!
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