6 Mistakes Every Keto Beginner Makes (and How to Avoid Them)

Thinking about going keto? A ketogenic diet could help you drop pounds faster than traditional weight-loss plans, research shows. And plenty of proponents say going super low-carb boosts their energy and helps them think more clearly.

In other words, giving this trendy eating style a try could deliver big benefits. That is, if you know what you’re doing. There are lots of ways a keto diet can go wrong—and when that happens, you might find yourself feeling pretty crappy. Here are six common mishaps keto newbies make, plus what you can do to steer clear.

1. Not anticipating an adjustment period.

The first few days on a keto diet can feel a lot like having the flu. It’s common to get slammed with a headache, weakness or fatigue, muscle cramps, nausea, and diarrhea or constipation.

Here’s why: Your body enters a state of ketosis once your carb intake drops below around 50 grams a day. When that happens, your cells switch from burning glycogen (energy from carbohydrates) for fuel to burning ketones, an alternative source of fuel that the liver makes from fat. “You’re asking your cells to do something they aren’t used to doing,” explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. “When you suddenly deprive them of the fuel they’re used to using, there may be a period of sluggishness or brain fog.”

Another reason you might feel like garbage? Transitioning to keto may also cause your body to shed more water (read: you’re peeing more). “Especially in the first week of a low-carbohydrate diet, your body is shedding a large amount of stored water as it breaks down glycogen in your muscles and liver,” says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. “Just like an athlete who sweats heavily

Read more at: https://greatist.com/eat/keto-diet-mistakes-to-avoid