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.
The phrase “dirty keto” is a popular one. It refers to a ketogenic diet high in inflammatory vegetable oils and low in actual veggies. Vegetable oils are problematic because they’re rich in polyunsaturated fatty acid (PUFA) linoleic acid. Linoleic acid consumption has been linked to pro-inflammatory conditions that promote fat storage. These include insulin resistance, type II diabetes, obesity, non-alcoholic fatty liver disease (NAFLD), and cardiovascular disease. So while you might think that you’re doing your body a favor by cooking with vegetable oils, you’re doing more harm than good. If you want to stay keto-compliant, cook with saturated fats like coconut oil, butter, or ghee. These are all healthy options that will help you lose weight and improve your health.
Not Getting Enough Sleep
Sleep is essential for many reasons, including weight loss. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. This hormone increases appetite and cravings for unhealthy foods. It also encourages the body to store more fat. In addition, lack of sleep can lead to insulin sensitivity and blood sugar regulation problems. These issues make it difficult to lose weight and maintain a healthy weight. To ensure that you’re getting enough quality sleep, aim for seven to eight hours per night. In addition, establish a bedtime routine, avoid caffeine before bed, and power down electronics screens an hour before sleep.
Not Drinking Enough Water
Dehydration can sabotage your keto diet in many ways: by causing headaches and fatigue, leading to constipation, and making you feel hungrier than you actually are. When you’re dehydrated, your kidneys can’t function properly, which can lead to muscle cramps. Water is also essential for proper digestion and nutrient absorption. When you don’t drink enough water, your body can’t absorb all the nutrients from the food you’re eating. This can lead to nutrient deficiencies that make it difficult to lose weight and stay healthy. To avoid dehydration, aim for eight glasses of water per day. In addition, eat plenty of high-water foods like leafy greens, cucumbers, and tomatoes.
Making these simple changes to your keto diet can help you avoid common mistakes that can lead to weight gain and other health problems. By following a healthy keto diet, you can lose weight, improve your health, and feel your best. And remember – always consult with a medical professional before making any changes to your diet or lifestyle.