Low carb diet five common sense.

 Low-carb diets are gaining huge popularity, but there are many things we misunderstand about low-carb diets. There are side effects of a low-carb diet and there are things you need to follow to see the most effective.

Reducing carbohydrates is not enough for a low-carb diet to work. Then let's find out five commonalities about a low-carb diet that the general public misunderstands and how to avoid it.

1. Eat too much carbohydrates.

There is no strict definition of a low-carb diet, but carbohydrate intake of less than 0.33 lb a day is generally considered a low-carb diet. This amount is definitely much smaller than a typical Western diet. If you eat raw, raw food, you can get great effects within this carbohydrate range.

But if you follow a standard ketone diet, 50 grams of carbohydrates a day can be excessive. Remember that this does not leave you with many carbohydrate options except for vegetables and a small amount of berries.

Ketosis uses ketone, not glucose, as its main energy source. Glucose is essential, especially for the brain or some organs. If glucose is not supplied to the brain, a person will die. That doesn't mean that you have to eat glucose. The human body has evolved to survive with very little carbohydrate intake so that it can withstand hunger for a long time.

Therefore, when the body lacks carbohydrates, the body decomposes the protein in the muscles and uses it as an energy source for the brain and liver. However, it is not good from an evolutionary point of view that hunger continues and causes muscle loss. So the body finds another source of glucose. That's the ketone body.

Ketone body is a type of fatty acid. It's a kind of by-product. Ketone bodies are used when the brain needs glucose to prevent muscle loss. If protein and carbohydrate intake are restricted, the body uses ketones as an energy source, which is called ketosis.

2. Eat too much protein.

Protein is a very important substance that most people don't eat enough. Proteins can form satiety and improve fat combustion over other major nutrients. In general, more protein leads to weight loss and improvement in body composition. However, people on a low-carbon diet who eat a lot of fat-free animal food can eventually consume too much protein.

When you consume more protein than your body needs, some of the amino acids turn into glucose through a process called gluconegensis. This can be a problem with the ketone diet, a low-carb diet, and can prevent our bodies from entering a complete ketone state.

According to some scientists, a well-organized low-carb diet should be fat-rich and protein-appropriate. The ideal daily intake is 0.004409 lb per 2.2 lb of weight.

3. They are afraid of eating fat.

Most people consume most of the calories from dietary carbohydrates, especially sugar and grains. When removing these carbohydrate energy sources, you have to replace them with something else. However, some people believe that reducing fat in a low-carb diet will make the diet healthier, which is a big mistake.

If you don't eat carbohydrates, you have to replenish your fat. Failure to do so can lead to hunger and insufficient nutrition. There is no scientific reason to be afraid of eating fat. You just have to avoid trans fats and choose healthy fats such as single unsaturated fats and omega-3 fats.

About 70% fat intake of total calories can be a good option for people on a low-carb or ketone diet. To eat this much fat, you must choose fatty meat and add good fat to the table.

4. Do not replenish sodium.

One of the main mechanisms of a low-carb diet is to reduce insulin levels.

Insulin has many functions in our body, such as storing fat in fat cells and maintaining sodium in our kidneys. In the case of a low-carb diet, insulin levels are lowered and the body begins to discharge excessive sodium and water.

However, sodium is an important electrolyte. Low sodium levels can be a problem when the kidneys release too much moisture. This leads to side effects of a low-carbon diet such as daze, headache, fatigue, nausea, and constipation.

Because moisture is drained a lot, electrolyte levels tend to drop sharply and become neurotic.

5. Giving up in the middle.

Our bodies are designed to burn carbohydrates first. Therefore, if carbohydrates are always available, the body first uses carbohydrates as an energy source. If you cut down on carbohydrates rapidly, your body uses fat as an energy source of energy.

It can take a few days for my body to adapt to using fat instead of carbohydrates, and I can feel a little bad during that time.

This is called "Keto Flu" and occurs in most people on an ultra-low carb diet. If you feel uncomfortable for a few days, you may feel tempted to quit your diet. However, it can take three to four days for the body to adapt to new therapy and weeks to fully adapt. Therefore, it is important to be patient at first and strictly observe your diet.