The ketogenic diet is probably the most complex eating plans out there. There are so many things that can go wrong, BUT for many it has been LIFE CHANGING! For some it can turn into a nightmare. That’s because of these common keto mistakes.
#1 Getting into Ketosis – to induce nutritional ketosis, you have to have a low blood glucose level and a higher concentration of ketones. The optimal level is between 0.5 and 3.0 mMol-s. This happens after prolonger period of fasting or by restricting carb intake for about 2-3 weeks.
#2 Not Restricting Carbs Enough – The most common mistake is not restricting enough carbs. How low you need to go, varies person to person and their tolerance, but the guideline is 20-50 grams of NET carbs. (20g is usually for losing weight, 50g is generally maintenence)
The lower you go the faster ketosis will happen. Initially it is advised to keep it between 20-30g.
#3 Eating the wrong foods – processed foods come in many shapes and forms, and being able to identify what’s good and whats bad for you and your journey is vital! What not to eat on keto are highly inflammatory vegetable poils, trans fats and processed meat that’s cured in sugar, dextrose.
#4 Hydration – Carbs make the body hold onto water. Once you stop eating carbs, you’ll also flush out a lot of water. The initial weight loss a lot of people experience is caused by your body removing the water its held.
Being hydrated is a keto mistake you dont want to be making. They will make symptoms like keto flu more severe. The recommendation of 8 cups of water a day is inadequate when eating low carb – you need to INCRASE your mineral intake as well. Add a pinch of sea salt to your water.
#5 Being Stressed – Another mistake is not sleeping enough and being stressed out. It can also be the secret thing that stops you from getting into a ketogenic state.
If there is too much stress in your life, you’ll release mre adrenaline and glucose into yoru blood stream, this hinders the utilization of ketones and halts the adaption process. Every time you get angry, you’re raising your glucose levels in the blood and become a sugar burner again.
#6 Working out the wrong way – Ketosis is a great performance enhancing tool as well. The problem is that those advantages become apparent only after correct fat adaptation. This takes a long time (several months) and needs to be accompanied by training the right way
#7 – Not Committing Long Term – The biggest keto mistake would be to quit halfway through (I’ve done this, don’t worry!) The ketogenic diet shouldn’t be a quick and easy tool for weight loss although it IS extremely effective at burning FAT!
It should be a complete lifestyle change.
Like many fruits, most of avocado is made of water. Following are the percentage of nutrients in avocado:
Carbohydrates 8.5% (mainly fibers)
Here we will talk about the nutrients in more detail.
Carbohydrates: Compared to other fruits, avocados have very less sugars. 68 grams (almost half an avocado) contains only 0.5 grams of sugar. This sugar is in three major forms; glucose, fructose and galactose. Because they have a low sugar content, avocados are considered beneficial in maintaining the blood pressure. A fruit high in sugars is expected to raise the blood pressure greatly.
Fiber: 79 percent of the carbohydrate content is fiber. Then there is also dietary fiber that being a dietary component plays many important roles. It is very beneficial for health. Fiber helps in regulating appetite, feeds the friendly bacteria present in the digestive tract and also reduces the chance of having many diseases.
Fat: Avocados have an unusually high fat content compared to that of other fruits. Avocado is packed with fatty acids. Oleic acid is one of the most abundant fatty acid, which is also present in olive oil. Oleic acid is said to reduce inflammation issues and has positive effects on cancer patients. Animal studies show that avocado oil is a good source of healthy fats. These fats are protective against inflammation, heart problems and diabetes.
Keto Burger Buns – http://imgur.com/EpsLsAu
So what are the 16 benefits of an avocado?
Aids in absorpting nutrients from plant foods.
Protection for the eyes.
Lowers blood cholesterol level
Increases the good (HDL) cholesterol, decreases (LDL) cholesterol, decreases blood triglyceride levels.
Helps in weight loss.
Good for the teeth.
General health improvements.
Higher potassium than bananas – Bananas 10%, Avocados 14%
Adventageous for pregnant women.
Works against arthritis.
Protection from Liver Diseases: eating avocado increases gluthathione levels in your body. Because it contains Vitamin E and K, avocado is famous for it’s anti inflammatory characteristics.
Good for your skin.
Great for bones.
Makes your mood better.
High Fibre content – per half fruit, avocados contain almost 6-7g of dietary fibre.