The Ketogenic diet is best because not only does it helps you to lose weight but makes you feel energized.
If you’re new or not sure how to get started on the keto then you can check out The Ultimate Guide To The Ketogenic Diet.
In this article, you’ll learn about some Keto mistakes whether with foods (that can keep you out of Ketosis) or some bad habits that may prevent you from losing some weight.
The Ketogenic Diet isn’t about cutting back on your carbs, there’s more to this diet. Here are the 11 Keto Mistakes that you might be making:
Keto Mistake #1: Consuming Dairy
Diary is one of the main sources of fat but we can get this type of fat from other sources such as avocado, olives, nuts, and meat with great nutritional benefits. There are many persons who are lactose intolerant and this may be a problem. What is great about this Diary Free Keto Diet is that it will not keep you away from ketosis.
If you’re consuming nuts as a source of fat then you have to check the carb count to be careful you don’t overdo your carbs intake.
Here are some reasons why many individuals go on the Diary Free Keto Diet:
- For Clear Skin – The growth hormones that can be found in dairy (more specifically milk) can cause acne.
- Better Digestion – Diary is known as one of the main components in ‘Irritable Bowel Syndrome’ and many digestive problems.
- Reduced Bloating – Diary can cause bloating which can be a result of digestion problems. Going dairy-free will help to reduce this problem.
- Reduces the risk of cancer – According to researches, a calcium intake that is high from dairy products can increase the risk of cancer (prostate and breast etc.).
- Helps with the Respiratory System – Many people who are lactose intolerant may find themselves struggling with this. The consumption of dairy can cause mucus buildup in the respiratory tract.
There are many other healthy options for dairy (cow’s milk) such as Goat Milk, Almond Milk, Sheep Milk and Coconut Milk.
Keto Mistake #2: No Meal Planning
This is one reason why most people give up on a diet or find it extremely difficult. You need to make a list of foods you can eat on the ketogenic diet to boost ketosis. Then plan ahead for recipes or meals you are going to eat in the week while being mindful of your macros: protein, fat, and carbohydrate. This allows you to eat properly for the keto diet so that you can see immediate results.
Keto Mistake #3: Inconsistent Dieting
The keto diet takes dedication as with any other diet. You can’t do a low carb diet then, later on, you return to your regular eating (high in carbohydrate). This type of action leads to reactive hypoglycemia and makes you feel horrible – dizziness, blurred vision, fatigue etc.
Keto Mistake #4: Quick Fix
This is like working for a summer body and after the summer finishes, we are back to our unhealthy habits. A Quick Fix approach is used for immediate results and problems which doesn’t last for long. What’s your long-term goal? Isn’t it to stay fit and healthy?
Do not look on the keto diet as an actual diet but a lifestyle. Staying fit and healthy takes consistency and being persistent.
I’m not saying that you won’t falter but even so, it shouldn’t be hard to get back on track.
Keto Mistake #5: Lacking Potassium, Magnesium, and Sodium
When on the keto diet, electrolytes tend to get out of balance which leads to you feeling awful which is known as the Keto flu.
When you start the ketogenic diet you drastically reduce your carbohydrate intake then your body insulin level fall and glycogen stores are depleted. This causes our kidneys to start excreting more water than what is stored up.
The danger here is that it flushes out essential minerals from our body called electrolytes. This includes magnesium, potassium, and sodium. In order to have sufficient amount of these dietary sources is to eat foods that contain it or take supplements
For more information on Electrolyte go to Perfect Keto.
Keto Mistake #6: Scale Addiction
I know you’re anxious to see the results of being on the ketogenic diet. But checking your weight every day isn’t going to help you. When you’re not seeing the results you want then you’ll start to stress which is unhealthy. Instead of checking how much you weigh every day, only check once a week. Then and there, you’ll appreciate the journey.
Keto Mistake #7: Consuming Unhealthy Fats
Fat is an essential component of the ketogenic diet. But many misunderstand this concept and think that every fat is suitable. There’s two types of fat – healthy and unhealthy fat. Eating unhealthy fat can erase the significance of even being on the keto diet.
Unhealthy Fats are Saturated fat and Trans fat which may include processed food rich in fat, high-fat dairy products, and vegetable shortening.
Healthy fats are known as Monounsaturated and Polyunsaturated fats such as avocados, nuts, almond butter, and sardines.
Keto Mistake #8: Not Eating The Right Amount of Fats
There are two ways our body fuel energy – carbohydrate (glucose) and fat (ketones). The typical eating patterns that we follow is High in Carbs. Now, if we start eating fewer carbohydrates then we need to increase our dietary fat intake.
As stated earlier many people don’t know the difference between good and bad fat so they either eat any kind of fat or fear to eat it. The type of fat you should eat is primarily natural such as avocados, olives, and fish.
Not eating enough fat will cause you to be fatigue and to lack sufficient energy. Here is a guide to starting the Keto Diet the right way.
Keto Mistake #9: Comparing Successes
Before I do anything new, I research to see if anyone had any success before me. For instance, before going on any weight loss diet you would love to see some before and after pics. This program our mind to believe we’ll have the same success in a particular period of time.
Everyone body is different and experiences may differ on the keto diet so comparing yourself will just cause you more harm. Learn to listen to your body and know what works best for it.
Instead of comparing yourself with others, let them motivate you to work harder and be committed to the ketogenic diet.
Keto Mistake #10: Not Drinking Enough Water
When you begin the ketogenic diet you tend to lose a lot of fluids. Our body stores glycogen (glycogen is the way the body processes and stores glucose as energy) in water. When you start to reduce carbohydrate intake while your body is in the process of burning glycogen, the water that stores up will be exhausted. This causes symptoms like dehydration, headache, and electrolytes being imbalanced. For the first few days of your diet drink a lot of water than normal.
Water also help in weight loss in that it reduces cravings and suppress appetite – makes your life much easier. If you’re not a fan of water then you can make flavored diffuse water with favorite fruits.
Keto Mistake #11: Experimenting on Your Own
Starting a diet is never easy but yet we try to do everything ourselves. We read all the articles we can find on the net and then we become frustrated. The biggest mistake one will make is thinking that they are on the keto diet and they are not (Hahaha). They know that it’s LCHF diet and nothing else. There’s actually more to the Ketogenic diet. Allow someone to help you and you’ll reach your goal faster. The only help I can give is an article on the Ketogenic Diet and some keto friendly meals but there are credible online courses that can help you with this diet.