Save Money Lose Weight: Mum-of-two loses weight on keto diet
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The ultimate goal for a keto diet is to change your eating style – no more than 20-50g of carbs, that’s around five percent of daily calories, should be consumed. Instead, the amount of fat consumed should be increased to around 75 percent of daily calories, while protein should equate to 20 percent of daily calories. This ratio of carbs, fats and proteins helps promote ketosis and enables the body to stay within the “fat burning zone”. But five common mistakes can hinder progress.
1. Not enough Omega-3
Some keto diet novices end up over-focusing on foods high in saturated fats and forgetting to include foods that are naturally rich in omega-3.
While saturated fats help fast track the body into the keto zone, experts say omega-3 fats are super important for the nervous systems, brain, heart and skin.
The advice is to try and include oily fish a few times a week, or make a salad dressing that includes cold-pressed organic flax, hemp oil or olive oil.
Avocados are also a good source of omega-3 but check the carbohydrate levels first.
2. Too many calories
There aren’t many diets that advocate high quantities of fat.
But the keto diet aims to lose weight, therefore, keeping an eye on the number of calories consumed is key.
Most keto diets range from 1500 to 2000 calories a day depending on body weight, height and activity levels plus weight loss goals and time frame.
3. Too much protein
In the early stages of a keto diet, protein is usually consumed at every meal.
According to Abundance and Health, “the problem here is that your kidneys convert excess protein into glucose (sugar) by a process known as gluconeogenesis which is activated when the sugar from carbs is unavailable”.
They suggest: “Your keto goal is to follow a high fat, low carb, moderate protein diet rather than fall into the trap of a low carb, high protein moderate-fat diet, as this could put a strain on your kidneys and prevent fat burning.”
4. Not enough salt
The state of ketosis (fat burning) results in the body producing more urine, so anyone on a keto diet has to be aware of their hydration levels.
Experts say: “Early signs that you may not be hydrated include brain fog, feeling lightheaded, feeling thirsty, dry mouth, and feeling nauseous.”
This is also known as “keto flu” and doesn’t happen to everyone following a keto diet.
In a bid to rehydrate and retain water, electrolytes found in sea salt and Himalayan salt can be incorporated into the diet by adding a pinch of the salts to meals.
Drinking two litres of water a day can also help with hydration.
5. Not enough sleep
The body is highly metabolically active when sleeping.
it is a time when tissues get repaired, hormones reset and digestion gets a rest.
Good quality and quantity of sleep also relate to good levels of human growth hormone (HGH).
This anti-ageing hormone is important for muscle tone, glowing and toned skin, reduced body fat and body conditioning.
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