What Happens If You Eat Too Much Fat On Keto

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As A Beginner, Avoid These 6 Ketogenic Diet Mistakes

 As A Beginner, Avoid These 6 Ketogenic Diet Mistakes

Are you thinking about starting a ketogenic diet? This high-fat, low-carb diet is all the rage, and Instagram is brimming with "going keto" success stories.

So, what exactly is "keto"?

The ketogenic diet is a low-carb, high-fat eating plan that is gaining popularity. According to research, it can help you lose weight by suppressing your appetite and lowering your cholesterol.

Celebrities have also jumped on the keto train. From Kelly Ripa to Kourtney Kardashian, celebrities gushed about its body-transforming properties. Halle Berry is also a proponent of the keto diet, and she claims that the key is to train your body to burn fat by not feeding it sugar.

This diet plan appears to be new, but it has been around for nearly 100 years. It began as a natural treatment for epilepsy but quickly fell out of favor. New anti-seizure medications, according to Alix Turoff, R.D., were a simpler and more effective way to treat the condition.

This diet is also similar to the Atkins diet, which was popular in the early 2000s. To follow the Atkins Diet, you could eat as much fat and protein as you wanted as long as you kept your carbohydrate intake to a minimum. There was no calorie restriction, and the diet devolved into a farce of health, with people consuming entire sticks of butter and pounds of bacon.

The ketogenic diet differs from the Atkins Diet in that it requires calorie counting and advocates for eating whole foods rather than processed foods. Still, the rules are strict, and it's easy to "fall out of ketosis" if you don't adhere to the principles exactly.

If you've been looking for a way to lose weight, get ripped, or regulate your hormones, you've probably heard about the keto diet. We'll go over the top six mistakes people make when starting the ketogenic diet and offer advice on how to avoid them. To make your keto transition as easy as possible, avoid these common keto mistakes.

1. You're not getting enough fat in your diet.

The goal of the keto diet is to force the body to run on fat rather than glycogen (sourced from carbs). When the body reaches this point, it is said to be in ketosis. As a result, you must consume a significant amount of fat.

It's possible that you're underestimating how much fat you're consuming as well. The precise macronutrient ratio will vary from person to person. However, general guidelines state that 60–75 percent of your food should be fat, 15–30 percent protein, and 5–10% carbohydrates. Use an online calculator to calculate your personalized split.

Plan your meals and limit your fat intake until you can estimate the amount of fat in your meals by eyeballing portions. It's a good idea to measure your ketones as you adjust your diet to ensure you're entering ketosis. Ketosis is a delicate balance, and you can unknowingly throw yourself out of it. If you "fall out of ketosis," you may unknowingly sabotage your entire diet.

According to Dr. Nick Sudano, people come to his office every day complaining that "keto doesn't work" for them. The first question he asks is whether they measure their ketones, and almost always the answer is no.

You must measure your ketones to determine if you are in ketosis. If you aren't, you're just guessing. There are three methods for measuring ketones:

  • Acetoacetate levels in urine are measured. This test will tell you how many ketones are being passed into your urine, which is useful if you're just starting out on the keto diet. However, after a few weeks, you stop excreting acetoacetate, so you'll need to find another way to ensure you're still in ketosis.
  • Acetone is measured in breath tests. This is frequently referred to as the "sweetness" on your breath. While this test is simple and does not require you to pee on a strip, it is difficult to obtain consistent results.
  • Blood tests are the most accurate way to determine whether or not you are in ketosis. These tests can be performed at home by pricking your finger and using the appropriate device.

2. You consume an excessive amount of saturated fat.

One of the most common keto diet mistakes is eating too many saturated and trans fats. Yes, the keto diet is high in fat, but there is a distinction between the types of fats that you should consume.

Healthy fats should account for the majority of your fat intake. The American Heart Association recommends that you limit your consumption of saturated fat. Too much saturated fat raises "bad" cholesterol, increasing your risk of heart disease and Type 2 diabetes.

While it is impossible to completely eliminate saturated fat from your diet, it should not constitute the majority of your diet.

Healthy fats, such as monounsaturated and polyunsaturated fats, on the other hand, are the ones that raise your "good" cholesterol. So, stock up on nuts, avocados, and fatty fish. Your body will appreciate it. We've been taught to fear fat, but that doesn't have to be the case, especially with the keto diet. The key, once again, is to consume the right kinds of fats.

Some of the best fat sources to consume on this diet, according to doctors and nutritionists such as Kelly Kennedy, RD, are:

  • Salmon from the wild
  • Olives\sAvocados\sNuts
  • Extra virgin olive oil
  • MCT oil
  • Cocoa butter
  • Tallow oil made from grass-fed beef
  • Ghee

The following fats should be avoided at all costs:

Vegetable and canola oils oxidize and become rancid, and they are high in omega-6 fats. These oils also contain trans fats, which raise "bad" LDL cholesterol and increase your risk of heart disease. Trans fats are found in a variety of processed foods.

Dairy — It is believed that this food group causes inflammation, acne, allergies, skin conditions such as eczema, congestion, asthma, sinusitis, IBS, constipation, and weight gain. According to Mark Hyman, M.D., dairy is only safe to consume if you're a calf.

Unsurprisingly, there is disagreement in the medical and nutritional communities about the ideal fat-to-protein ratio. The majority of what you'll read online advocates for more fat than protein, but some of the more reputable sources argue the opposite.

Some sources recommend that you consume 60 to 80 percent of your calories from fat, while others recommend that you consume protein instead. We turned to Harvard Health for an authoritative answer, and we learned that eating healthy, whole foods is the way to go.

If you're going to get the majority of your calories from fats and proteins, make them unprocessed and "clean." By clean, we mean eating grass-fed and pasture-raised meats, avoiding dairy, and avoiding processed junk foods.

Individuals may react differently to these ratios, so you may need to experiment to find out what works best for you. How did you find out about this? By testing your ketones (see the following blunder)

3. You abstain from fruits and vegetables.

Too many people are obsessed with limiting their carbohydrate intake to the point where they don't eat their vegetables. Don't do it. Even if you're on the keto diet, vegetables are essential for your health.

They are also high in micronutrients and fiber, so don't skip them. Make sure you're getting enough vegetables, especially non-starchy ones. Cauliflower, broccoli, zucchini, and mushrooms are all great vegetables to use.

Fruit also becomes an enemy for those on a low-carb diet. However, they, like vegetables, play an important role in your health. While some fruits have more carbs than others, there are alternatives, such as berries, that are delicious and low in carbs. It is critical to consume adequate amounts of whole foods such as fruits and vegetables. Don't rely solely on "keto-friendly" products; chances are, they've been processed as well.

While it is acceptable to indulge in moderation, you should consume as much whole food as possible. This includes fruits and vegetables.

"I would ten times out of ten rather have you eating a diet composed of 90 percent real food carbs and not have a single ketone in your body than eating a heap of processed junk," says Dr. Anthony Gustin, Co-Founder of Perfect Keto. He emphasizes food quality. This is an important consideration regardless of the food plan or diet you choose.

We recommend tracking your carbohydrate consumption to the point of compulsion to ensure you're staying on track. Too many carbohydrates are a no-no on the ketogenic diet. If you overeat, you'll be "kicked out of ketosis," according to WBFF Pro Daniel Ventura. This is one of the most difficult to avoid because carbs are in almost everything.

Check the label for the number of carbs before consuming anything. Use an online food calculator like this one from WebMD if you're eating unprocessed foods, which we recommend. Use their search function to determine the calorie and carbohydrate content of any food, from fruits and vegetables to McDonald's French Fries.

As a general rule, limit your net carbohydrate intake to 30 grams per day. It's worth noting that we said "net" rather than "total." This is significant because you only need to calculate the number of carbs your body absorbs. For this calculation, Healthline has a handy formula:

Carbohydrates minus Fiber = Net Carbohydrates

Assume we're trying to figure out how many net carbohydrates are in a serving of blueberries. One serving of blueberries contains 11 grams of total carbohydrates and 2 grams of fiber, for a total of 9 net carbs. Given that you can only consume 30 grams, you'll want to spend your money wisely.

4. You consume an excessive amount of protein.

The keto diet typically calls for moderate protein intake. One of the most common keto diet mistakes is consuming too much protein. This makes it difficult to enter a state of ketosis because excess protein is converted to glucose by the body, which is not desirable on a keto diet.

Furthermore, consuming too much protein in general may result in kidney problems, so make sure you have a balanced diet. Though a high protein diet does not cause kidney problems in people with normally functioning kidneys, studies have found that it may aggravate kidney problems in people who already have mild kidney abnormalities.

Monitor your protein intake, just as you do your fat intake, to ensure that you're getting the right amount of protein for you. You don't want to put in all this effort to reduce carbs and increase fat only to have your progress stymied by your protein consumption.

The proper fat-to-protein ratio can be contentious, and it's a point of contention among nutritionists. The debate stems from a process known as gluconeogenesis (GNG). This is the process by which the body generates its own glucose from non-carbohydrate sources.

Many nutritionists believe that eating too much protein causes gluconeogenesis and blood sugar spikes. While this is correct, it is important to note that in the absence of carbs, both protein and fat consumption can result in GNG.

Let's start with a definition of gluconeogenesis. According to Dr. Anthony Gustin, DC, it is a metabolic pathway that allows your body to produce glucose even in the absence of carbohydrate consumption. The word appears to be a mouthful, but it is actually a combination of three concepts. It will roll off your tongue once you understand the origin of the word, so let's break it down:

gluco-: glucose –neo-: new –genesis: beginning or beginnings

The reasoning behind this "fear" of gluconeogenesis is that when you're in ketosis, your body should be running on ketones rather than glucose. While this is true to some extent, your body does require some glucose to perform vital functions.

This is where things get interesting. You don't eat sugar on a ketogenic diet, and your carbohydrate intake is severely restricted. As a result, your body lacks a readily available source of glucose. When this occurs, your liver and kidneys convert the fat and protein in your system into glucose for energy.

So, while you don't need to be afraid of fat or protein on the diet, it's a good idea to keep the nutritionist-recommended balance with a higher concentration of calories coming from fat.

People prefer protein to fat because it is more filling. It may also be lower in calories. But keep in mind that the ketogenic diet isn't about counting calories. The goal is to enter ketosis, which requires increasing your fat intake while drastically reducing your carb intake.

Many people want to know how much fat they should consume on keto. Remember that the goal is to use your existing fat stores to lose excess weight, so don't be afraid of either fat.

As previously stated, 60–75 percent of your food should come from fat, 15–30% from protein, and 5–10% from carbohydrates. You can plan your meals using this framework as a guideline by using a food calculator:

  • Plan your fat intake first to ensure you're getting the right ratio.
  • Determine how you will distribute the limited amount of carbohydrates you are permitted to consume.
  • Fill in the calories that are still left over with protein.

Before dismissing protein entirely, keep in mind that it has a thermic effect on your system, which means that it requires energy for your body to convert that food source to fuel. To put this in context, a 100-calorie serving of protein requires 25 calories to convert to energy in your body. In comparison, 100 calories of fat require only about two calories to be ready for use.

If you've reached a plateau with keto or aren't losing weight at all, reconsider your fat-to-protein ratio. It's possible that you'll need to rebalance your fat and protein intake.

If you severely restrict your protein intake, especially if you are a woman, you may experience the following side effects:

  • Weight loss has stalled
  • Thyroid issues
  • Unbalanced hormones
  • Hair thinning

Again, the amount of protein required by each individual varies, but if you're an athlete trying to build or maintain muscle, 

5. You don't drink enough water.

You lose a lot of water in the body as a result of carbohydrate restriction. As a result, drink more water to avoid dehydration.

Constipation is a common side effect of the ketogenic diet, but it is avoidable. According to Dr. Sudano, your body holds four grams of water for every gram of carbohydrates consumed. Overall, this effect can be beneficial because your body will lose excess water weight. The issue arises when you lose water that your body requires for vital functions such as digestion.

If you're feeling constricted, increase your water intake. Begin by drinking 64 ounces of water per day, and gradually increase your intake if you are still not regular after a few days.

Keep a water bottle with you at all times because it's easy to become distracted and forget to drink. Don't let thirst be your only cue to drink some water. If you're thirsty, it means you're already dehydrated, and we don't want to go down that road. Drink plenty of water if your urine is yellow. It means you aren't getting enough water.It should be light yellow or pale yellow in color.

6. You eat far too many "cheat meals."

Unfortunately, you cannot have a cheat meal on a keto diet, as you may be able to on other diets. This is due to the fact that a cheat meal is typically high in carbs. This will knock you out of ketosis, and you'll have to start from scratch to get your body back into it.

It is, however, impossible to completely ignore your cravings. This increases your chances of bingeing. So, if you must indulge in a cheat meal, do so wisely.

You can experiment with low-carb versions of your favorite foods, such as cauliflower crust pizza. If you want to order it from a pizza place, go for thin crust over thick or deep pan. This allows you to indulge while remaining as low-carb as possible.

If you do cheat, keep in mind that even a single transgression will likely knock you out of ketosis and force you to restart the process. It can take two to four days to get back on track (make sure you test your ketones), so consider whether the pizza is worth it before you order it.

Look up some keto recipes online for some new ideas. You'd be surprised at the number of foods that have keto-friendly recipe adaptations. There's even a way to make Reese's Peanut Butter Cups keto-friendly!

Another way to have a cheat meal while on the ketogenic diet is to make the meal worthwhile. Don't just mindlessly snack; instead, eat something you want and enjoy every bite of it.

Then you'll be able to return to your keto diet stronger than ever.

  • While it is true that the keto diet consists of eating a lot of protein and fat with very few carbohydrates, this does not imply that you can eat as much as you want. The success of this diet, like any other, is dependent on you achieving a calorie deficit. At the end of the day, if you want to lose weight, you must burn more calories than you consume.
  • A daily calorie deficit of 500 to 1,000 calories per day is the ideal amount for achieving safe and healthy weight loss of one to two pounds per week, according to a study published in the Journal of the Academy of Nutrition and Dietetics.

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