Just like any other diet plan, keto is not the perfect solution. It doesn’t work for everyone. You may not be able to keep the weight off and you may end up right back to where you started. Keto is great for some people, but it’s not for everyone.
If you’re new to the ketogenic diet, you’re probably wondering what all the fuss is about. And how can you be sure you’re actually doing it right? Well, here are the top 7 mistakes you’re likely to make, as well as what you should do to avoid them.
Any lifestyle change requires a certain learning process.
The keto is no different! While high-fat, low-carb diets are very accessible, there is always room for error (or confusion). To get you started on the road to success, here are the most common mistakes newcomers to the keto diet make and how to avoid them.
1. I did not order what I wanted when I ate in a restaurant.
Eating out can be a daunting task when you begin to adopt the keto lifestyle. Even our own team member, Angie, had a total fiasco at Starbucks when she thought she ordered a ketone-friendly drink. That’s not the case. During one of her regular visits to Starbucks, she discovered that there was a large amount of sugar hidden in her drink!
Healthy eating tips: When eating out, always avoid bread, potatoes, sauces and drinks, which are often full of hidden sugars and carbohydrates. Check out our keto diet recommendations to see what foods you can choose at your favorite restaurants.
2. Forget to add the fat.
You might be thinking: It’s not hard to do – more bacon, please!. but trust us, it happens! Usually we think that fat is the enemy, when in fact it is a wonderful and healthy source of energy.
Because we are creatures of habit, we naturally overlook the opportunity to quietly add more of those healthy fats to our bodies to turn them into a fat-burning machine.
Tips for eating more fat: Add an extra spoonful of herbal oil (we love Kerrygold!) to low-carb vegetables, protein, or any keto supplement. You can even add butter or cream to your morning coffee, like Lina does in her Bulletproof coffee!
3. Too little (or too much) protein.
The keto diet doesn’t focus on high or low protein intake – it’s just about the right amount. It may take some trial and error to find the right amount for your body, but this is very important because protein can be converted to glucose if consumed in excess, causing you to fall out of ketosis.
We love our keto cookie dough protein bars, which give you the protein fuel you need to stay energized, plus lots of healthy fats from almond butter.
Protein Monitoring Tips : Remember to replace carbs with fats and not much protein. At the beginning of the journey, it’s helpful to download a keto diet app to help you identify macros and track your food intake.
4. Let the water flow through the gulp.
Dehydration is unfortunately all too common when starting a keto diet and is a major factor in keto flu. Making sure you always have water on hand is an important strategy to keep your body running like a well-hydrated machine!
Tips for drinking water from the hip: Always keep a bottle of water nearby to monitor your daily intake. If you find that water alone isn’t keeping you hydrated, try adding electrolytes to sugar-free sports drinks or to a glass of water with a pinch of Morton Lite or salt-free salt mix.
Even better is the preparation of our keto citrus water, which not only tastes great, but also helps keep electrolytes balanced!
5. Have recycled snacks.
You will find that preparing meals and snacks in advance is of the utmost importance in the keto diet. Without a meal plan in your head, you’ll rummage through the cupboards looking for something edible and you might come across packets of processed foods.
While easy snacks on the go are not a bad idea, your diet should focus on whole and natural foods.
6. Let there be temptation in the house.
Keto or not, no one wants processed, sugary foods. If you leave these high-carbohydrate treats out, you’ll become demotivated and crave more sweets, which will give you even more chances to fall out of ketosis.
Tips to rid your body of carbohydrate-rich foods: One week before starting the keto diet, you should rid the kitchen of all foods to be avoided. This gives you time to look at the products you have in the house and make a plan to use, donate or throw away before you begin your keto journey.
7. Allow external sources to measure your success.
Following the keto diet has many health benefits, but your improved health should not be judged solely based on tracking apps, ketosis strips and the almighty scale.
The most important factor in getting the most out of the keto method is YOU! Listen to your body and let your brain judge what you are feeling without basing your judgment solely on an outside source.
A tip on how to measure success on the keto diet: Smartphone apps, urine and blood strips, and scales can give some indication of your progress, but if you’ve mastered ketosis on your own, let your body assess the situation for itself. If you feel good physically and mentally, that’s proof that the keto diet is working for you!
Keto is a lifestyle that, if followed correctly, can make you happier and healthier! If you find yourself in any of the above situations, simply adjust your habits to alleviate the problem and return to the keto diet. You can do it!
Discover the 15 habits of successful keto dieters!
Frequently Asked Questions
What are the biggest keto mistakes?
The biggest keto mistakes are not tracking your macros, not eating enough fat, and not drinking enough water.
Has anyone died from the keto diet?
No, but it is not recommended for people with certain health conditions.
What can go wrong with keto diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that shares many similarities with the Atkins and low-carb diets. The ketogenic diet is known to produce a state of nutritional ketosis, in which the body produces ketones in the liver. Ketoacidosis is a potentially life-threatening condition that occurs when there is an extreme lack of carbohydrates in the blood stream. This can happen if someone has type 1 diabetes and does not take insulin or if they are on a very low-carb diet and do not eat enough protein. Ketoacidosis can cause a buildup of ketones in the blood, which lowers blood pH levels, leading to an increased risk of dehydration, kidney failure, and death.
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