The keto diet differs significantly from most modern diets, so many people cannot immediately get used to it. What happens when we encounter with unclear things? – We making the mistakes.
There is nothing wrong with this, the main thing is to eliminate mistakes at the beginning. I collected 11 of the most common mistakes in the keto diet, avoid them if you want to get results and enjoy the keto diet.
1.Not Personalizing the Keto Diet
This mistake is common to many diets. We are all different, and if someone loses weight by consuming 2,000 calories a day, the other will gain extra weight on the same number of calories. The problem is that no one wants to take responsibility and calculate a diet for themselves. Of course, you can choose a diet that makes everyone lose weight, but how long can you last?
On the flip side, there are the people that think just because a particular food is on the approved Keto-friendly list then can consume all they want of it. That’s not the case. You may be allergic to milk, but this is a keto-friendly product, what to do? – Get rid of it, you don’t have to use it just because it is included in the list of keto-friendly products. Fish is a great keto product, but you can’t stand it? Replace it with other keto products.
The most important thing is to use tips and recommendations as tips and recommendations, not as strict rules. But do not go away from the basics(otherwise there will be no effect).
2.Being Afraid of Fat
We are all told everywhere how harmful fats are and we need to be afraid of them. But this is just nonsense. To be successful on a keto diet, you must get enough healthy fats. Our bodies thrive on using healthy fats. We are all told everywhere how harmful fats are and we need to be afraid of them.
It is important to understand what “healthy fats” are. This is the subject of a separate article, but here are simple recommendations:
Try to limit foods high in saturated fat like butter, meat, and cheese and focusing on foods with unsaturated fats like olive oil, seafood, nuts, chicken and avocado.
This does not mean that you need to give up cheese or meat or any other keto products, but if you choose between chicken or bacon, it is better to choose chicken.
3.To Much Protein
The possibility of eating bacon and salmon on a diet seems too good to be true. But in fact, this is true. On the keto diet, you can eat meat and fish even fried, but here many people forget about the most important part – proteins should be around 25-30% of the calories that we consume daily. A better way of thinking about this is to try to hit around 0.6 to 0.8 grams of protein for every pound of lean body mass you have. This gram is just a goal, and you shouldn’t worry too much if you go slightly over or under this total.
The problem with eating too much protein is our bodies can convert this excess protein into glucose. This glucose conversion becomes the same problem as consuming too many carbs in our diet.
4.Not Enough Sleep
Diet is not all that affects our weight. A good night’s sleep can speed up the process of burning fat, and lack of sleep will slow down it. If you aren’t getting enough sleep, it puts your body under stress. Whenever your body is in stressful situations it tends to hold onto weight. Lack of sleep also leads to a lack of energy. What do we do when we lack energy? – We’re starting to fill it by snacking.
Sooner or later on this mode, you will start to gain weight. Normalize your sleep and it will be easier for you to being on a diet.
5.Expect That Weight Loss To Be Linear
This is not true at all. There will be days when you will weigh more than the day before, and sometimes even more than a week before. This depends on water retention in the body. For women, weight loss and water retention are highly dependent on the specific time of their menstrual cycles. Men also experience changes in weight, but their hormones are much more stable.
Progress can be measured in inches as your favorite clothes become looser.
6.Lack Of A Specific Goal
Any success on a diet begins with a clear goal – “Why do I need a diet?” If you read all the success stories about the ketogenic diet, you will see that all these people have goals and reasons.
So, what motivates you to follow a ketogenic diet? What makes you? Is this because you want to regain control of your life? Surprise your family or friends? Maybe there’s another reason?
If you want to succeed in everything, you need to know your WHY. Why do you follow a keto diet? Your “why” will help you overcome problems on the keto pathway. It will give you more incentives whenever you fail.
Having a goal implies that you will need time to reach that goal. There is no such thing as an overnight success.
Let’s be honest, how many fad diets have you tried in the past that didn’t work? How many of them promise you fast weight loss, but end up only upsetting you? Here’s the truth: you didn’t gain all your weight overnight, so you won’t lose it overnight.
The very specificity of the keto diet does not imply the cheat days or meals. The problem with cheats on the ketogenic diet is it throws you out of ketosis. It can take days even weeks to get back into ketosis. If you used the cheat day once, it’s not a big deal. However, if you plan to use cheat meals it is better to choose another diet.
8.An Abundance Of Keto Desserts
Many people start a keto diet just because you can eat a lot of delicious things on it, and this is true. But the keto diet is first of all: quality meat, good oil and vegetables, and only then everything else. Treats become a problem when you start replacing them with a full meal. Based on my experience of the keto diet with a well-chosen diet, you will not want to eat treats at all. There are some exceptions and nothing wrong if you eat a couple of keto muffins. The best way to know if you’re filled up on is to wait 10-15 minutes. If you are still hungry then get some keto snacks.
9.Incorrect Carbs. Accounting
Today, in a huge number of products, producers hiding carbs. You can see “no sugar ” on the label, but it also contains fructose, lactose, sucrose, etc. Be vigilant and if in doubt don’t buy the product. Give preference to natural, unprocessed carbohydrates-mainly vegetables.
10.Not Enough Salt
When you are a glucose burner, your body requires a lot of water to use and store glycogen. In the process of dumping this water through your kidneys also release sodium, potassium, and magnesium.
This electrolyte loss is the most common cause of what people call “keto flu”. It can also lead to things like heart palpitations, constipation, headaches, fatigue, and light-headedness. By upping your sodium intake, you limit this loss of electrolytes through the kidneys
11.Don’t Pay attention To The Vegetables You Eat
Vegetables contain carbohydrates and this means that you should keep track of how much you eat them, even lettuce. You can get out of ketosis just by overeating vegetables. On the other hand, avoiding vegetables or counting every carrot would be stupid. The best solution is to eat the right vegetables, such as
- Leafy greens
- Bell peppers,