The keto diet is all the rage right now. And for a good reason – it can be incredibly effective for weight loss. However, if you want to see results, you need to ensure you’re doing it correctly. There are a few common keto diet mistakes that people make, and in this article, we will discuss them and how to avoid them. So if you’re thinking about starting the keto diet, or are already on it but aren’t seeing the results you want, make sure you read this article!
Too Many Carbs
The major tenet of the keto diet is to keep carbohydrates low. Carbohydrate restriction keeps blood sugar levels stable, which helps your cells access and burn stored fat. However, hidden carbs might sneak into your keto diet if you’re not careful. Salad dressings, soups, sauces, and even fruits are all common sources of hidden carbs. Be sure to read labels carefully and pay attention to the carb counts in these foods
Too Much Fat Not Enough Protein
Many people have the incorrect impression of the phrase “high fat.” They believe it means you should fill your plate with cream, butter, and ghee as if you’re prepping for a butter-churning ceremony. However, at least half of your keto calories should come from protein (55-70%). Protein—the essential macronutrient for growth, hormone production, and wound healing—contains four calories per gram. Fat has nine calories per gram. This means that a keto meal of 60% fat and 30% protein will have extra protein grams than fat grams. Unfortunately, many individuals overlook this distinction, resulting in insufficient protein to support body composition. To ensure that your keto meals have enough protein, you may track macros using a macro tracker like Carb Manager.
Obsessing Over The Scale
It’s important to keep track of your weight on Keto. But “scale weight” doesn’t always tell the whole story. And weighing yourself excessively is a mistake. The first thing to know is that you’re losing weight rather than fat. You might be losing fat while gaining muscle, and your number on the scale could go up! (Pro tip: Use a tape measure to track your progress.) Weight fluctuates on a daily and sometimes even week-to-week basis. You might see a higher number on the scale one day because you’re retaining water or a lower number due to having a significant bowel movement. (Don’t worry about it; this is typical!) Finally, if you weigh yourself frequently, you will often see a number you do not want. This will make you feel bad regardless of any fundamental changes in your body composition. The best way to avoid this mistake is to weigh yourself once a week, at the same time of day, and in the same clothes (or no clothes). This will give you a more accurate idea of your progress.
