10 COMMON KETO MISTAKES YOU CAN AVOID
As the keto diet become increasingly popular, a lot of people dive into it without knowing what it entails. As a result, I see a lot of people making keto mistakes that can be avoided if they were well grounded in knowledge. Today I will be talking about 10 common keto mistakes you can avoid so you can get amazing result on your weight loss journey.
If you’re new to the ketogenic diet, it basically entails a way of eating that involves eating high fat, moderate protein, and low carb.
There are different types of the keto diet.
But the commonest type of keto diet is the Standard keto where 75% of your food intake will be from fat, 20% from Protein and 5% from carbs.
I explained this and other types of keto diet in this detailed article about keto diet foods.
PS: If you’re looking to lose weight and belly fat, then you have to get the ULTIMATE WEIGHT LOSS BUNDLE. This FREE program that is filled with readily available and affordable foods has transformed the lives of many women like you and walks you step by step through the proven techniques that will help you lose weight and belly fat without sleeping in the gym, breaking the bank or drinking teas you can’t stomach. Grab it while it’s still FREE here!
10 COMMON KETO MISTAKES YOU CAN AVOID
It is important to bear in mind that the ketogenic diet is not synonymous to a low carb diet.
People that have been doing keto for even a while now know the importance of ketosis.
To be in ketosis your fat, protein and carbohydrate intake has to be on point.
Even when you get into ketosis, you have to consciously make sure that you avoid these mistakes to avoid stalling your weight loss progress.
1. Eating too many calories
The reason is not far fetched. Foods that are high in fat are calorie dense.
1g of Fat = 9 calories.
Avocado, Coconut oil, butter, cheese, etc are all high in calories due to the fat content.
If you are eating more calories than your body requires, you’ll gain weight and body fat even if all the calories are from excellent fat sources.
Now, I’m not advocating that you count your calories and macros every day for the rest of your life. In fact, I believe one of the reasons that you were originally attracted to the ketogenic approach is to move towards something that’s more flexible rather than restricted.
However, I do recommend that when you first start you count your total calories and macros for a few days. This way you can get an idea if your portions are too big.
If you find out that your portions are too big, then you can adjust.
2. The Wrong Fats
All fats are not created equal. Because fats are the whole foundation behind keto you want to ensure that you are consuming the right ones.
What are the wrong ones?
Examples of fats you should absolutely avoid are vegetables and seed oils. Most of the time, they are processed.
These processed oils increase the risk of heart disease, cancer, hyperlipidemia, and other chronic diseases.
There are enough good fats in the world that you will have no problem reaching your daily fat macros.
Good sources of fat include MCT Oil, Coconut oil, Extra virgin olive oil, Avocado oil, Palm oil, avocado, butter, cheese, etc.
If you must eat fat, then be sure you are eating the good ones.
3. Not getting enough fats
Most people start a ketogenic diet to lose weight and body fat as fast as possible.
Sometimes, they think by limiting fat intake as well as carb protein intake they’ll lose fat even faster.
However, part of getting into ketosis is training your body to use fat as the primary source of fuel, which means that your body will still need fat to serve itself as energy.
As explained earlier, at least 75% of your total daily calories should be coming from fat.
Some even recommend going as high as 80% of your total calories.
If you don’t take enough healthy fats then your energy levels will plummet and you’ll start feeling tired and unproductive.
When most people start the keto diet, they go through something known as the keto flu.
Keto flu is basically your body adapting to fewer carbs and more fat in your diet. The keto flu leaves you feeling tired, grouchy and really low on energy. You will feel much worse if you’re not giving your body enough fat.
Therefore, make sure you get enough fat in your diet to avoid weight loss plateau and keto flu!
4. Too much protein
A lot of people think that being on a ketogenic diet means they can eat as much protein as possible.
Well, I’m here to tell you that having too much protein can and will take you out of ketosis.
The ketogenic diet is not a low carb diet. It’s a combination of a low carb high fat and moderate protein diet.
The reason why your protein intake should not exceed a low to a moderate level is that if you have too much protein your body will turn the protein into blood sugar in your liver, through a process known as gluconeogenesis.
In this process not only do you increase your blood sugar, but you can also spike your insulin levels.
Insulin is known to be a fat storage hormone. once your body has the option of using blood sugar or glucose for energy it will choose that over your fat stores and you’ll stop burning fat.
To be sure you’re in ketosis, get ketone urine test strips and constantly test yourself.
However, if you stick between a range of 15 and 20% you shouldn’t really have any trouble getting into ketosis and staying there.
5. Eating too many hidden carbs
With this diet plan, you only want to 5-10 percent of your total daily calories coming from carbs.
For most people, this is going to wind up being under 50 grams of carbs per day and let me tell you from experience even when you’re trying not to it’s so easy to accidentally eat 50 grams of carbs.
Most people obviously know that eating a bowl of rice or pasta is definitely not compliant. However, there are so many snacks and processed that can easily kick you out of ketosis.
If you were to take a closer look you would see that they might have replaced the sugar with things like corn syrup or rice syrup or honey or even fructose.
I recommend you to start reading the nutritional label of every food that goes in your mouth. Once it is a packaged food, read the label. If it doesn’t have a label, drop it with immediate alacrity.
Additionally, since you’re eating less than 50g of Carbs per day, overeating some vegetables or fruits can also kick you out of ketosis.
Higher carb vegetables that you want to limit or avoid are:
Some of the lower carb vegetables that you can use instead are:
- Green leafy vegetables eg Spinach, Ugwu
But even with those vegetables, you want to make sure you get an idea of how much of them you can have. You can go over your total amount of carbs even with good vegetables if you have too much.
This is why being in a support group where you can easily get answers to your questions is super important. You can click here to join my support group.
The same thing goes for fruit.
It’s even easier to overdo it with fruit and end up going way over your totals. The only fruits I would stick to on the keto diet are avocado and small amounts of strawberries, blackberries, raspberries.
One last thing to watch out for is nuts that are higher in carbs.
First and foremost, groundnut/peanut is not a nut, it’s a legume and it is relatively high in Carbs. You want to definitely stay away from that one.
The nuts with the most carbs are:
…while the lowest carb nuts are:
- Macadamia nuts
Don’t be afraid of enjoying a handful of your favorite nuts but the point is that carbs are hidden everywhere.
know the number of carbs in your favorite nuts and always read your food labels. I bought a pack of baked coconut yesterday, only to find out that they added sugar to it after reading the label.
If you are a little bit meticulous, this is one of the keto mistakes you can avoid.
6. Not Drinking Enough Water
The simple fact of the matter is that your body can’t do what it’s supposed to do without water. Switching to a keto lifestyle usually means drinking more water than you are used. This can be a huge adjustment for some people.
It’s important to keep a water bottle handy where you know the exact size of the container.
So how much water should you be drinking? The general rule of thumb is 2-3litres per day.
7. Looking For a Quick Fix
It’s a shame it’s called the ketogenic diet because the reality of the situation is that it’s really a lifestyle.
You don’t do keto for a short period to lose weight and then go back to your old eating habits because then you’ll just discover you’re back at the very beginning again.
The health benefits of keto show that it’s more than worth its time becoming something that you stick with for the rest of your life.
If you’re looking for a quick fix then just cut out sugars from your diet. For most people, that will cause a healthy drop in weight without having to meal plan, track your macros, and other things required of you with the keto diet.
8. You’re not eating enough fiber
Too many people focus on restricting carb intake to the point where they don’t eat their vegetables. Don’t do this. Vegetables are critical to your health, even if you’re on the keto diet.
They also contain micronutrients and fiber, so you don’t want to miss out on them. Make sure that you’re eating your veggies, especially the non-starchy kinds. Cauliflower, broccoli, zucchini, and mushrooms are great options.
Fruit also becomes the enemy for people following a low-carb diet. But, just like with vegetables, they are an important factor in your health. While some fruits are higher in carbs, there are also alternatives, such as berries, that are delicious and are low in carbs.
Eating your servings of whole foods, such as fruit and vegetables, is important. Don’t just rely on products that are marketed as “keto-friendly,” because chances are, they are also processed.
While it is okay to indulge a little, you want to make sure that you’re eating as much whole food as possible. That includes your fruits and veggies.
9. Not Getting Enough Electrolytes
Electrolytes are important no matter how you eat, but they’re absolutely critical on this diet. In fact, I would say they are the number one reason why most people end up failing. If you do not have enough sodium, magnesium, and potassium in your diet, you will experience headaches, fatigue, constipation, lethargy—in other words, all the symptoms of the so-called “keto flu”—and you will simply quit.
Why does this happen? For one, insulin happens to be the hormone that tells your kidneys to store sodium. So, when you suppress the insulin, your kidneys begin flushing out the sodium from your body, especially when you work out. It’s essential that you replace that sodium by salting your food, eating salty snacks, and one of my favorite tricks, drinking chicken broth or bone broth if you’re trying to lose weight on a budget.
Potassium is also a major electrolyte that is used in all different kinds of muscle contractions and by your major organs. To get enough potassium, you can eat lots of green leafy vegetables and avocados. Honestly, I recommend eating 1-2 whole avocados a day. These little fat bombs can be your best friend!
Finally, there’s magnesium, which is used in almost every chemical process in your body. You can get magnesium from nuts and seeds like walnuts, almonds, pistachios, pecans, and pumpkin seeds, all of which are on the menu with keto. But I also recommend most people take some additional magnesium in supplemental form.
10. You’re having too many “cheat meals.”
Unfortunately, on a keto diet, you can’t really have a cheat meal like you may be able to do on other diets.
This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.
However, it is impossible to completely ignore your cravings. This will make you most likely to binge. So if you do want to have a cheat meal, be smart about it.
You can try having low-carb versions of your favorite meal, such as cauliflower crust pizza. Or, if you want to order it from your local pizza store, choose thin crust over the thick or deep pan. This way, you can indulge, while still staying as low-carb as possible.
Another way to have a cheat meal on the ketogenic diet is to actually make the meal worthwhile. Don’t just mindlessly snack, but really just eat something that you’re craving and enjoy every bite of it.
Then, you can get back to your keto diet stronger than ever.
BONUS: Comparing Yourself to Others
I wish that I could guarantee the exact same results for everybody on the keto diet but that isn’t the case.
Your body is going to react differently than someone else. While most people share common outcomes (weight loss, more energy, etc), they can reach these outcomes at different times.
Weight loss is a huge benefit of the ketogenic diet but just because someone loses 10 lbs. in 7 days that doesn’t mean you should expect the same results.
There are simply too many different factors that come into play that will affect your results.
Focus on you and what you need to do to succeed. The rest will take care of itself.
Oops! There you go.
Keto diet is an effective diet for weight loss, but just like any other diet it’s really easy to get off the track and hit the plateau.
Make sure to have a proper balance of your fat, carbs, and protein, avoid hidden carbs, don’t overeat on keto friendly foods and have enough healthy fats in your keto diet.
The result will blow your mind when done properly.
Now it’s your turn, which keto mistake are you currently making?