We all make certain mistakes in our life. It’s a human tendency to make mistakes but when it comes to diet and health, it could be serious. You\’re on a low-carb diet or keto diet but weight loss has stalled and you feel bad. We are aware that carb consumption must be kept to the lowest on the ketogenic diet. The keto mistakes we do make and we needed to make sure how to avoid them.
But just giving up bread, pasta, and sweets does not mean you are following the low carb, high-fat diet correctly. Many people achieve good results, but some still struggle to meet their weight loss goals. If you aren’t getting the results you look for, there’s a good opportunity that you have fallen victim to a few common keto mistakes. These common keto mistakes might be sabotaging your health, energy, sleep—and weight-loss success.
Improper planning of the diet-
Planning is the first step to start anything in life whether it is diet or something else you look for. Planning your meals prior will block excessive snacking and help you avoid bingeing accidents. This doesn\’t imply that you will have to track your diet forever but it will help you avert common mistakes, especially if you are new to the ketogenic diet. Proper planning and tracking of your diet are important to improve your weight loss and reach your goals.
Not Tracking your ketone levels-
The Keto diet is all about being into ketosis. Keto is special because unlike other diets where you’re only relying on lagging indicators, such as weight or inches lost, you can get instant feedback on how you’re doing in this very moment with keto. When you’re into ketosis, you’re burning more fat for fuel. And if you got hit out – you might have accidentally consumed hidden sugar or carbs. There are three ways to measure your ketone levels- through keto strips, blood ketone meter, and breath analyzer.
Eating too Much-
The great thing about low-carb eating is that protein and fat are satiating and you don’t get as hungry as quickly as you do when eating high carb. Some people make the mistake, however, of thinking they can just keep eating and eating and still lose weight as long as the food is slow-carb. Listen to your body–eat when you are hungry, and stop when you are comfortable. In fact, it takes about 15-20 minutes for your body to register “full”, so push yourself away from the table when 80% full, wait a bit, and then if you are still starving later come back for more. Chances are you won’t be.
Not Eating The Right Fats-
Fat is the most energy-dense and satiating component of the diet, you have to consume in the right quantities so that the diet can work properly. Eating enough fats is half the battle. The other half is eating a fair kind of fats. All fats cannot be equal and because fats are the foundation of the ketogenic diet, it\’s crucial that you’re consuming the right fat sources. Healthy fats to eat on keto include Animal fats, Monounsaturated fats, like avocado, Coconut oil.
Not Drinking enough Water
– “Enough” water is based on the person. You must consume eight glasses a day, but that is fairly arbitrary. Make sure you’re hydrated all day.
Too Much Snacking-
You shouldn’t have to snack on a formulated keto diet. The keto diet has indulging effects which means if you’re in ketosis, your cravings for snacks should be nonexistent We suggest incorporating intermittent fasting into your keto diet, as this can provide a synergistic effect. Too much snacking may spike your blood sugar levels, which can knock you out of ketosis. If you feel the urge to snack, it usually means your meals weren’t nutritious enough and you may need to increase your meal size to get enough calories throughout the day.
Lack of Sleep and Stress-
Lack of sleep can negatively impact weight loss. When your body is stressed, it produces excess amounts of a hormone called cortisol. Elevated levels of cortisol, commonly known as the stress hormone, can encourage your body to store fat, especially in the belly area Additionally, those who are chronically stressed are often sleep-deprived, which has also been connected to weight gain. Studies claim that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite You can lower stress and improve sleep by trying techniques like meditation or yoga and spending less time on electronic devices
Worrying too much about their weight-
Although the ketogenic diet is known for its excellent weight loss benefits, the scale doesn’t always portray an accurate reading. When you first begin the diet, you’ll experience water weight loss during the first few days. But once your body has altered to this new way of eating, it will retain some water. Checking your weight multiple times a day will only dishearten you from sticking with the ketogenic diet because weights naturally fluctuate a better metric to measure is your overall body composition and body fat levels. If you’re steadily gaining muscle and losing body fat over time, then you’re on the right track, even if your scale says otherwise.
Not taking your macros properly-
As you may perceive, calories do count, even on a low-carb, ketogenic diet. The keto mistakes we generally do not count on our macros. When you eat nourishing foods low in carbs, moderate in protein, and high in fat, you will naturally eat less. Most of you won\’t need to count calories on a keto diet for this reason. However, just following a low-carb diet doesn\’t assure weight loss. It helps to keep a check on your fat intake. The nearer you get to your target weight, the more important that becomes. Additionally, you need to verify at you\’re eating a sufficient amount of protein to stay satiated and prevent muscle loss. You can find out your absolute macronutrients by using our keto calculator. Make sure you consume the right amounts of fats, carbs, and protein on a keto diet.
Avoiding vegetables and fibers-
Vegetables have carbohydrates. And that implies that you have to track how much you eat — even lettuce. You should be careful about eating them and don\’t overconsume carbs. It’s important to get in vegetables (these contain fiber that prevents constipation, a potential side effect of keto) while minding portions and properly counting carbs. Add on non-starchy foods in a rainbow of colors for a variety of nutrients, says Tucci, like leafy greens, cucumber, broccoli, cauliflower, tomato, bell peppers, and asparagus. Don\’t avoid veggies, add them to your diet more.
Eating too much dairy products
– While dairy may seem like the perfect low-carb and high-fat food source, it can be fairly easy to overeat. If you aren’t calculating the amount of dairy you consume, you may end up going over your calorie goal for the day. Besides, dairy contains a certain kind of protein that can lead to unwanted insulin spikes. When this takes place, you may get kicked out of ketosis. To add fuel to the fire, many dairy products consist of sugar, so it’s vital to always check the nutrition label when purchasing dairy products.
Drinking alcohol too much-
One of the most common keto mistakes is drinking. Drinking too much is commonly considered to be a bad thing for health. It can hamper your sleep, encourages the accumulation of adipose (tummy) fat, and slows down metabolism. Essentially everything you want to avoid with keto. But how much is too much? According to the NIH, women should restrict their alcohol intake to one drink per day. Men can have up to two glasses per day.
Having cheat meals-
There is variability between carb-ups and cheat meals. You can have a meal higher in carbs after high interval training sessions. Nonetheless, a cheat meal is completely different as it usually refers to eating anything from the \”banned\” foods. Having regular cheat meals is not good and counterproductive for your diet. Make sure to avoid having cheat meals in the initial phase of the diet. Focus on having alternatives.
The ketogenic diet is an effective weight-loss tool. However, if you’re having a difficult time losing weight even though you’re doing everything right, it’s a good idea to rule out any medical issues that may be preventing weight loss success. Certain medical conditions, such as hypothyroidism, PCOS, and depression, can make it hard to lose weight. Consult your doctor to discuss an underlying medical issue if you’re having a particularly hard time dropping the pounds.
Maybe consuming too many calories-
Keto isn’t magic, so calories still count. But one of the amazing benefits of keto is that many people report feeling full and satisfied, which increases the likelihood of long-term use and helps with portion control. Recall to only eat when you’re hungry, and finish when you’re full. If you perceived, you’ve been sticking to the diet and not losing weight, consider tracking your calories and/or macros to ensure you’re actually in a calorie deficit. If you’re close to your goal weight and have only a few pounds to lose, it’s important to not overindulge and avoid the keto mistakes.
Lack of Physical Activity-
Many people have made the mistake of limiting exercise while on a keto diet. Exercise is vital on a ketosis diet. It stimulates fat loss, burns calories, and helps builds muscle. Try to add at least 20-30minutes of your day to physical activity. Make exercise a routine by setting aside time for a few workouts a week.
The keto diet is an effective weight-loss method. To see some great results, make sure you avoid these keto mistakes. I would recommend you to follow the diet properly and with proper guidance.
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