The keto diet is a high-fat diet that’s designed to train your body into burning fat instead of carbs for energy. It rearranges the ratios of the three macronutrients in your diet: carbs, protein, and fat.
The idea behind keto dieting is that it doesn’t make your body store fat. When you eat fat, it doesn’t make your insulin go up in the same way that carbs do. Because of this, your body doesn’t go into “fat-storing” mode.
Individuals suffering from Type 2 Diabetes or obesity could benefit from following a keto diet. A one-year study showed that the keto diet could reverse diabetes and help reduce patients’ reliance on drugs.
If you and your doctor have recently discussed following a keto diet plan, you may be wondering how to get started. Like any health plan, there are essential do’s and don’ts that you should follow.
Top Keto Mistakes to Avoid
Following a diet can be hard, and sometimes it can take time to get into a comfortable groove. You might be counting macros and exercising regularly but still not losing weight on keto.
If you’ve recently begun the keto diet or are looking for ways to boost your keto experience, here’s a list of the top keto mistakes to avoid. Understanding this list can help you get the most out of your keto dieting.
1. Not Eating Enough Fat
You may be focused on staying low-carb, but don’t forget that a key element of the keto diet is eating high-fat foods. A large majority of your diet should be sourced from healthy fats.
This means you don’t want to get all your fats from processed foods. Instead, opt for avocado, fatty fish, nuts, and even chia seeds. You can also throw in some nitrate-free bacon (and cook it with olive oil).
2. Going Overboard on Protein
You may find yourself going for fatty protein foods when following the keto diet. If this is the case, then it’s possible you could be getting too much protein in your diet.
Why is too much protein bad? Because too much protein can make your body go into gluconeogenesis, which is when your body converts protein and amino acids into sugar (glucose).
Too little protein will make gluconeogenesis to eat away at lean muscle mass. Too much protein will have gluconeogenesis producing so much extra sugar that it spikes your blood sugar and insulin levels.
If you go overboard on protein, you’ll be defeating the purpose of a keto diet. This is why it’s important to watch your intake of all fats, proteins, and carbs.
3. Not Staying Hydrated
Water is always crucial to overall wellness, but during the keto diet, it’s especially important for burning body fat. While following the diet, it’s important to drink plenty of water. Staying hydrated will help flush out toxins and circulate nutrients.
4. Not Getting Enough Sleep
If you’re prone to being a night owl, then you’ll want to focus on getting plenty of rest while following the keto diet. Sleep is an essential ingredient so that your body doesn’t go into stress mode.
If this happens, your body will start storing fat. This is why getting 7-9 hours of sleep each night will help train your body to burn fat.
5. Getting Too Much Dairy
Dairy is a tricky food source for the keto diet. This is because it often contains a mixture of protein, fat, and carbs. If you’re eating cheese as one of your fat sources, you could easily be getting too much protein and carbs as well.
6. Eating Too Many Keto Sweets
Keto sweets can be a fun option for special occasions when you want to celebrate but still follow your keto diet. However, you need to pay attention to the number of calories in your keto sweets.
You should also take care not to go overboard on sugar. This is because eating too much sugar will increase your sugar cravings, making it hard to stick to your diet.
7. Low On Electrolytes
The keto diet will naturally cause you to urinate more frequently, which can lead to low levels of electrolytes. When this happens, you might feel symptoms of the “keto flu”: grogginess, nausea, or headaches.
Getting enough electrolytes in your body can help minimize the symptoms of the keto flu. You can try taking supplements to balance your electrolyte levels and drink plenty of water.
8. Too Much Snacking
When you switch to a keto diet, it can be hard to plan out meals that would normally keep you full during the day. When this happens, you might be tempted to snack a lot.
Too much snacking, however, can easily lead to excess calories and protein. It can also prevent your body from burning stored fat instead of dietary fat.
Instead of snacking, pack a keto lunch and wait to eat until it’s time for dinner. Only eat snacks when you feel excessive hunger between meals.
9. Eating Hidden Carbs
Did you know that carbs can be found in food items like salad dressings and ketchup? If you’re not looking closely at everything you put into your body, it can be easy to go overboard on carbs because they’re “hidden.” Remember that watching your daily carb intake means you have to inspect the ingredients list of every food item.
10. Not Counting Calories
If you’re not being careful to count your calories every day, it can be easy to go over. You should make sure to calculate how many calories your body needs each day, and then make note of everything you eat.
Try using a calorie-counting app to make the task easier. Input everything you eat and check it throughout the day so you don’t go over your limit.
Seeing results from your keto diet doesn’t have to be a struggle. By following your doctor’s guidelines and making sure to avoid these top keto mistakes, your hard work will soon pay off. Take a keto diet before and after picture, and use it to encourage others who are on the plan