The ketogenic diet or better known as the keto diet is a
diet that limits carbohydrate intake. Because of these restrictions, this diet
is able to lose weight quickly. The keto diet can also reduce the blood sugar
Those who run this diet replace carbohydrates with foods
that are high in protein and fat. Because of its ability to reduce weight and
blood sugar levels due to restrictions on carbohydrate consumption, this diet
was initially used by the diabetics
When undergoing a ketogenic diet, a person is restricted to
consuming carbohydrates of no more than 30 grams per day. The rest, they are
advised to consume protein and fat.
Diabetics are recommended to reduce carbohydrates, but that
does not mean eliminating them completely from the composition of daily food.
Running a keto diet for diabetics may be risky if it is not
done under the supervision of a nutritionist. A diabetic still need
carbohydrates as a source of energy. At the very least, they need around 130
grams per day and are recommended to come from complex carbohydrates.
Here the common mistakes that occur when making on a keto
1. Not enough drinking water
Water is very important to keep the fluids in our body
fulfilled. Lack of fluid will lead to new problems, such as kidney disease.
If in normal circumstances the presence of water is very
necessary for the body, when undergoing a keto diet water needs must be
When limiting carbohydrate consumption, many adjustments
will occur to the body. One of them is decreased blood sugar and insulin
levels. When insulin levels decrease, the kidneys release fluid. This will cause
At the beginning on the keto diet, most people will feel
dizzy and have a headache due to the imbalance of electrolytes in the body. For
that, you should consume about 3.5 liters of water to maintain fluid intake in
2. Not enough fat
In the metabolic process, our bodies are used to burning
carbohydrates that have changed shape to glucose and then broken down into
However, in the keto diet, the body is ordered to no longer
break down glucose, because the amount of intake is limited, but is encouraged
to burn fat.
In fact, the consumption of fat from natural and healthy
ingredients, such as milk, yogurt, fish, meat, nuts, and vegetable fats such as
avocados and olive oil does not adversely affect health.
3. Not enough sleep
Not only for those who are on a diet. This problem is
experienced by most people, especially those who live in big cities with a
myriad of time-consuming activities and congestion.
Many of us underestimate this sleep problem because the
effects are not immediately felt. In fact, this will greatly affect the success
of the diet.
Some people who undergo a keto diet plan are willing to be
able to maintain blood sugar levels in the body and lose weight as a bonus. In
fact, lack of sleep will affect sugar levels in the body.
4. Limiting salt intake
Excessive salt consumption will affect blood pressure.
However, lack of sodium obtained from salt will also have an adverse effect on
the body, such as cardiovascular disease.
That is, the consumption of salt that enters the body must
be right. In the early days of undergoing a keto diet, the body will lose
considerable amounts of sodium through the fluids released by the body.
That is why, the body needs a sodium substitute to keep the
electrolyte levels in balance.
To maintain salt intake in the body, we can eat foods that
contain salt, such as soup or broth and fermented vegetables.
5. Eating too much fat
The principle of the keto diet is to reduce carbohydrates
and replace them with fat and protein. This sometimes makes people mistaken by
consuming as much fat as possible.
Although fat acts as a substitute for carbohydrates, keep in
mind that not all fats are good.
Even though fat is good, it does not mean consuming it
excessively will bring better health too.