5 Errors In Performing Ketogenic Diets That Need To Be Avoided

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JAKARTA - Ketogenic diet sounds simple. Eating enough carbohydrates and multiplying foods contains fat. Although it sounds easy, actually running this diet is quite challenging. Especially if you expect to increase energy, vitality, and health after carrying out the keto diet.

"Of the many common people who run this diet, maybe only 20 to 30 percent actually follow all the rules appropriately," said David Perlmutter, MD, neuroscientist and author of the best-selling book New York Times Brain Maker.

Although that doesn't mean they don't get positive results. But by avoiding general mistakes in going on a keto diet, they can get more benefits.

Many people are interested in on a keto diet because they think this diet gives them the freedom to consume high protein foods instead of carbo. Unfortunately, eating too much red meat and dairy products can have a negative impact on health.

In a 2017 study in the British Journal of Medicine, eating too much red meat increases the risk of diverticularitis, inflammation of small pockets along the walls of the intestines, in men.

A 2015 review of Nutrients explains that A1 beta-casein, the main type in packaged dairy products, significantly increases inflammatory markers on mice compared to the A1 casein, the type of kaseine found in pure cow milk.

When on a keto diet, you should make sure you get high quality organic meat and organic dairy products from cows are fed grass to maximize nutrition both in this food and reduce the negative inflammatory effects.

Variation is also key. In addition to red meat and dairy products, get protein and healthy fats from fish, eggs, chickens, as well as nuts and seeds.

The body needs to get more than 70 percent calories from fat while on a keto diet. Otherwise, the body will not experience ketosis (the metabolic process in which the body starts to burn fat for energy). Consuming enough fat can help you avoid hunger and restrain your desire to consume carbo.

For this reason, choose a high-quality type of fat. Vegetable fat from avocado, coconut, and even omega fat from seafood is very important for the body. Avoid consuming industrialally produced fats, such as fat from solar seed oil, canola oil, vegetable oil, margarine and other types of butter because this can cause inflammation in the body.

"Undeniably, the biggest mistake I have observed in people who are on a keto diet is their desire to lose all carbohydrates," said Dr. Perlmutter.

Staying away from carbo is the same as staying away from fibered foods. And this often causes significant digestive problems. Dr. Perlmutter says that prebiotic fiber in foods such as garlic, shallots, onions, and bengkuang, is actually carbohydrates. (Prebiotics "act as food for human microfloras", according to the Mayo Clinic, while probiotics are foods that contain microorganisms that are good for your intestines.) However, this type of fiber is unique because it is only used by intestinal bacteria and does not provide sugar for human physiology.

"People who make mistakes by removing all fiber, are at risk of experiencing constipational disorders," says Dr. Perlmutter.

He suggests looking for a source of prebiotic fiber that can make it easier for you to get this important food component in sufficient quantities.

Lack of making a plan to eat is one of the main reasons why any diet including keto doesn't work. Making meal plans can help you determine what foods need to be consumed.

Creating a meal plan ensures that you meet all macro quotas while getting enough vitamins and minerals. Although a little effort is needed, this effort can produce maximum results.

Before buying groceries, write a keto diet for a week and include how much fat, protein, and carbohydrates you get from each of these foods.

Some people can make drastic changes to their diet without disturbing the overall level of energy, digestion, sleep, and body well-being. However, others may experience a strong reaction to changes in diet.

"Generally, people who undergo keto diet often tolerate sudden changes in refueling the body with carbohydrates to use fat as fuel without much difficulty," said Dr. Perlmutter.

"Nevertheless, of course there are large numbers of people who have to be wiser in making these changes, because their bodies may not be able to tolerate such sudden changes," continued Dr. Perlmutter.

If you are the last one, the transition period from non-to keto keto can feel uncomfortable, causing you to give up or inconsistent. Therefore, you have to take as much time as your body needs to switch to a new diet, rather than feeling you have to make drastic changes at once.

Those are five keto diet ways that mistakenly launch Livestrong, Thursday, October 12. If you want the diet to work, don't make the mistakes above, okay?