Biggest Keto Diet Dangers And How To Avoid Them
By now you all know what keto is. This high-fat, low-carb lifestyle has become one of the most popular ways to lose weight. With any lifestyle change / diet there are some risks. The good news is they can be avoided. This is great information to know if you are looking to start following the keto diet.
Muscle Loss
It has been said a protein diet isn’t enough to build or maintain muscle mass. Whether you are going to the gym or not they say it is not enough. Muscle is metabolically active and helps boost daily energy. Losing muscle mass can decrease functional strength and heighten the risk of falls.
This can easily be avoided by sticking to your macros. Hitting your fat macros helps so while you are losing weight you aren’t losing muscle mass. Keep in mind this is not an all protein diet. You are still eating good carbs just less of them. The combination of of high fat, moderate protein, and low carb is the way to go. Remember it is low carb, it isn’t “no” carb.
Putting Stress on the Kidneys
It’s been documented that kidney stones can be a side effect when following the keto diet. This comes straight from the Journal of Neurology. That’s that bad news. Now here is the good news on how to avoid having kidney problems. You can increase your potassium intake. Also you most definitely should increase your water intake. With any diet you should drink a plentiful amount of water.
Diets Are Hard to Follow
Most people struggle to lose weight, or keep the weight off. This is because people may not understand all the options they have for food. I personally know people who complain about eating the same things over and over. That they don’t have enough variety. That just simply isn’t true. There are so many options of foods and recipes to stay on keto long term.
With today’s keto diet you not only have meat and veggie options but there are approved keto snacks every where. Keto cereal, keto chocolates, keto chips, keto cookies and other goodies that allow you to have options. This gives you a much better chance of being able to follow keto long term.
Related Article: Top 10 Keto Grocery List Must Have Items
Dehydration and Loss of Electrolytes
Drastically reducing carbs in your life is tough at first. Your body is worried that it is not getting enough fuel for survival. The brain is used to getting its share of glucose. Before you started keto, your brain was used to getting glucose from carbs. So there is going to be an adjustment period for you. With low-carb diets, the brain has to adjust to using ketones from digested fats for energy. To add to this discomfort, your kidneys release more electrolytes as insulin levels drop. Additionally, your total body water decreases as carbohydrates become depleted on a keto diet.
So how to avoid this? The answer is simple. Increase your water intake as well as your electrolytes. There are keto approved electrolyte supplements you can take. Or if you want to keep it simple like me, just add flavored mio to your water. Mio does wonders, and it makes the water taste even better. It’s also a great way to satisfy your fruit punch, iced tea or other popular juice cravings you miss.
Conclusion
As I mentioned earlier there are always concerns and or side effects with any diet. However there are remedies and easy fixes when starting or continuing your keto diet. I hope you enjoyed my article “Biggest Keto Diet Dangers And How To Avoid Them”. Please make sure to smash that share button. If you haven’t already, make sure to subscribe for daily keto content and recipes.
Keto on my Keto goers
Hollywood Wil
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