Cutting carbs and following a ketogenic diet to lose weight is a popular approach for a lot of people looking to lose weight fast. Some like to mix and match different methods to see what would work the best, like combining keto and intermittent fasting (IF) to break a plateau or improve results.
In this article, we combine a list of 5 things to avoid during keto and intermittent fasting.
Related: 4 Best And Easiest Keto Breakfast Ideas.
1. Jumping Without A Plan
Keto and intermittent fasting may come hard on your body specially if you are new to it. From having 3 regular meals during the day and then suddenly jumping into keto and IF may prove to be a drastic change for your body. Give body a little time to adjust to it, try to make the transition slowly rather than changing it overnight. For example, start with changing 1 meal to start with for the first couple of days and then slowly transition to changing other meals. Try to keep healthy snacks handy in case you feel hungry.
2. Not Watching Calorie Intake
While following intermittent fasting a lot of us use different approaches, like the most popular 5-2 where people fast for 2 days and eat unrestricted for 5 days, or the 16/8 where you fast for 16 hours and eat only during the 8 hour window. Either way, this will only help if you keep a watch your calorie intake during the eating window. This is what determines if you will lose weight or not. If daily calorie intake is more than calories spent, then there will be no loss of weight.
3. Not Eating Nutrient-Rich Foods
In addition to watching calorie intake, it is equally important to eat nutrient rich foods. Consuming natural and organic food that is high in nutrients with vegetables, and protein will prove to be more beneficial compared to a cheeseburger. Eating clean foods high in micro and macro nutrients will also help keep you full and satisfied.
4. Not Keeping Hydrated
Keeping the body hydrated is very important as it aids the process of improving metabolism and getting rid of toxins in the body. In general an adult must drink at least 3 liters of water everyday. Try different varieties like adding lemon slices, watermelon chunks, oranges etc.
5. Giving Up
Lastly, don’t give up! Consistency is the key. In case there is a day when you’re unable to keep up with the macro goals or unable to watch what you’re eating, it’s okay. A single meal or a single day won’t make a difference to the hard work put it in.