8 Common Keto Mistakes that Beginners Make, and how to Avoid Them > 자유게시판

As your body transitions from carbohydrate burner to fat burner, you may experience what’s known as the "keto flu," or flu-like symptoms that begin shortly after you start the diet and that eventually go away. The exact reason why people may experience the keto flu isn’t known, according to Harvard Health. It doesn’t happen to everyone, FYI. But in a study published in the March 2020 Frontiers in Nutrition that analyzed online forums where people reported their keto flu symptoms, people described 54 different symptoms of the keto flu, most commonly headache, fatigue, nausea, dizziness, brain fog, GI distress, decreased energy, faintness, and changes in heartbeat, which started within several days of beginning keto, peaked after one week, and diminished after four weeks. If you’re not prepared for this feeling, you may think something is drastically wrong and give up on the diet completely. Furthermore, you can help yourself through the transition period of low energy by planning your meals and meal prepping, says Clevenger.

She recommends eating foods rich in potassium, magnesium, and sodium, as well as hydrating to ease keto flu symptoms. There are also electrolyte rehydration drinks that can help you replenish sodium, magnesium, and potassium levels, she says. Drinking fluid and getting in these electrolytes can help ease some, but not all these symptoms, according to a book on the ketogenic diet published by StatPearls. While fat reigns supreme on the diet, don’t just turn to bacon, cheese, and cream. There are both good and bad fats on keto! When choosing yours, aim to include healthy sources such as more anti-inflammatory omega-3s, particularly EPA and DHA, the type of fat found in salmon, sardines, oysters, herring, and mussels, says Clevenger. Other healthy fats are a good choice, too; if you haven’t stocked up on avocado, olive oil, and seeds such as chia seeds and flaxseed, definitely do. They’re not only keto friendly - they offer healthy polyunsaturated and monounsaturated fats that are heart protective, according to the American Heart Association.

With people consuming more sodium than ever in a diet rich in processed food, you’re probably not used to hearing the call to eat more salt. But on keto, it’s necessary. "As ketones build up in the body, they are excreted from the body through urine, which takes water and sodium out with it," says Tucci. ’ve kicked out the top source of salt in the standard American diet: packaged, processed foods, including bread, chips, crackers, and snack mixes, per the CDC. There are a host of packaged keto foods now; though they should not play a large role in your diet, they can help you stay on track with your macro counts in a convenient way. "Chances are if you’re following a ketogenic diet you may need to prepare most, if not all, of your own meals and snacks from scratch, so simply season with salt," says Tucci. Many followers of the keto diet try it because they’re hoping to use it therapeutically for a medical condition.

If that’s you, talk to your doctor first and make sure they’re on board with your plan - especially if you’re also taking medication, says Clevenger. "Some medications may need to be adjusted by your healthcare practitioner as your signs and symptoms improve," she says. Just one example is insulin, as a lower dose may be needed now that you’re severely limiting carbohydrates. Vegetables have carbohydrates. And that means that you have to watch how much of them you eat - even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis. On the other hand, you may be skipping veggies altogether if counting every baby carrot is getting too complicated. But it’s important to get your vegetables in (they contain the fiber that will prevent constipation, a potential side effect of keto, Supraketo Fat Burner Keto according to University of Chicago Medicine) while minding portions and properly counting carbs. Go for nonstarchy options in a rainbow of colors for a variety of nutrients, says Tucci, like leafy greens, cucumber, tomato, broccoli, cauliflower, bell peppers, and asparagus. When it seems as if the sole goal of keto is to drastically cut carbs, the rest can feel like an afterthought. "Reducing your carbohydrate intake is great, but higher-quality products, when your budget allows, will help improve your health, too," says Clevenger. That means choosing omega 3-rich foods, Supraketo Official like wild salmon; grass-fed, local, or organic meats; and snacking on whole foods rather than processed keto-approved treats. It also means trying to follow a balanced diet as best you can by incorporating as many nutrient-rich fruits and veggies as you can. Many registered dietitians aren’t fans of keto because it can lead to nutrient deficiencies. You can avoid this by working with an RD yourself as you follow keto.

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, Supraketo.org I’ve even included tips for preparing each meal in advance.