Beginners in keto?
Well, mistakes are bound to happen then.
Do not worry as we all go through such phases.
But what I like about the keto diet is that it keeps me happy as it offers so much freedom to eat and several recipes to choose from.
If you are not getting into ketosis and thinking what am I doing wrong on keto then here they are:
1. OBSESSING OVER THE SCALES
Yes, scales do give us a picture of how much have we lost.
But scales actually show what we did a week ago.
So if you are trying hard to lose and scales making you demotivated, just remember it shows what you did a week before.
Your dedication this week will get displayed the following week.
Where do you wanna see yourself the next week? It actually depends on what you are doing right now.
So do not panic about the numbers. And scales do not show the amount of muscle gain or how healthy your body is. So don’t freak.
2. NOT GETTING ENOUGH FAT
Keto is a HIGH FAT diet. Just remember this.
Yes, only good fats.
Avoid carbs but not fats. You are running on fat from now onwards. So, you need enough of that.
You can get good fats from coconut oil, butter, eggs. Check out the full list of items that should be on your grocery list for a ketogenic diet.
You should feel energetic throughout the day. And when you are cutting on carbs that means your energy source should come from good fats.
Just keep up mentally that you are NOT AVOIDING fats anymore rather you are running on fats now.
3. EATING WRONG FATS IS ANOTHER KETO MISTAKE
Just like said before that you need a lot of fats for a keto diet BUT the Right kind of fats.
The processed seed oils, cookies, crackers will destroy all your hard work.
So be extremely sure about the type of fats you are intaking.
STAY AWAY from bad fats.
4. EATING TOO MUCH OF PROTEIN
Keto diet is all about having HIGH FAT, LOW CARBS, and MODERATE PROTEIN.
When you are just starting with the keto diet then do not jump on very high protein intake, just check your body gradually that how much it can handle and still be in ketosis.
In the early stages when you end up consuming too much protein then you might enter a process called gluconeogenesis. This means that your (high) proteins are getting considered as carbs and hence getting converted into glucose. Which will force you to be out of ketosis.
Choose the right kind of high fat and moderate protein foods.
5. NOT GETTING ENOUGH ELECTROLYTES
A salt imbalance is a big deal for keto lovers.
When we try to lose weight, we normally reduce salt intake as it makes our body inflamed.
But this phenomenon is different in keto as we do not have any inflamed body and we actually need salt in our food so that Kidney does not flush sodium from our body.
Yes, but no more than 2 tsp salt a day.
And so are magnesium and potassium required in our diet.
With an insufficient intake of sodium, potassium, and magnesium you will get a ‘keto flu’ whose symptom includes constipation, lethargy, headache which will eventually make you give up.
You can have enough potassium from green leafy vegetables.
Avocados can become your best friend.
Almonds, walnuts, pistachios contain a high amount of magnesium.
You can even take additional magnesium supplements if required.
Electrolytes are important for all of our body functions and muscle contractions. Have it adequately.
You can check these electrolyte capsules from amazon which have got some pretty good reviews.
6. EATING ‘PROCESSED’ KETO FOODS
There are many popular diets that have their own nutrient bars. Do not go for all those.
The Atkins bars are good for the Atkins diet. The paleo foods are good for a paleo diet.
While doing Keto eat as much as INGREDIENTS or make it yourself the stuff you can make with those ingredients.
Avoid processed foods as well as processed oils.
Do not eat any keto food that comes in wrappers in supermarkets. Make your own.
7. EATING HIDDEN CARBS
Just as said before that avoid any keto that comes wrapped; just because they may contain hidden carbs.
We only check the carbs listed in the nutritional facts.
But what about the sugar content that comes from sucrose, fructose, maltose, and others.
Have plenty of leafy vegetables, nuts, and seeds. If you have any doubt about the composition of the packed foods then don’t buy it, rather make it yourself with the ingredients.
- Checkout 19 keto vegetables that are safe for the diet
- 11 juicy keto fruits for a smoothie or a snack.
8. NOT MEAL PLANNING
You are bound to eat anything that comes in hand while you are hungry.
So, meal planning is most important to me.
I really cannot have a proper meal and my daily macros in the count if I am not planning it ahead.
There are various meal preps available on Pinterest. I would suggest you do meal prep at least for 3 days at a time.
Initially, it is time-consuming but trust me it will keep you on track and you will know exactly what you are giving your body on a given day.
Here are 15 keto lunch box ideas that you can plan for your office.
9. LOOKING FOR A QUICK SOLUTION
The ketogenic diet is a lifestyle. And to change a lifestyle it takes time.
We get our body energy from the carbs we take and suddenly we tell our body to convert the fats into energy. It can not happen in a day.
Initially, you may not see any results, get keto flu but just be committed and you will get into ketosis soon.
If you just want a quick fix to drop a few pounds then cut the sweets out of your diet and you will lose weight.
But, if you want a change in lifestyle and want to feel better then start a keto diet.
Its long-term effect is wonderful.
10. NOT ENOUGH WATER
Needless to say that our body needs enough and enough water to carry out proper body functions.
While switching to a keto lifestyle, our body just needs more water.
You need to have 0.5-1 oz of water for every pound of body weight.
You can squeeze the lemon for a flavor or any other flavored water you like.
Check out 5 detox drinks that you can add to your diet.
You can also have electoral to replenish your electrolytes while having water.
11. NOT ENOUGH SLEEP
Recharge your body.
We are not smartphones where we can plug in to be charged.
So have enough sleep. If you can manage 7-8 hours of sleep then that is ideal.
Have plenty of sleep to feel energized all throughout the day.
12. COMPARING YOURSELF TO OTHERS
No diet can affect two bodies the same way.
Just like no exercises will give similar results for two different persons.
Your body is definitely going to react differently than others.
So, it is of no use to compare your results with other person’s starting with the keto diet at any point of time.
You may start losing off your pounds way faster than others or maybe you will not be able to see any results in the first 2 weeks. So, hold on to the patience, Just enjoy the journey and be confident.
13. YOU ARE DOING IT ALONE
Any lifestyle change is not easy. At times you may feel demotivated and fall off the track.
If you are serious about your lifestyle change then definitely join any community or Facebook groups that speak of keto day in day out.
The people who ask questions regarding keto and discusses its recipes and carb counts.
Speak to people who all are on the keto journey.
YES, your like-minded people who discuss keto. You will never feel like you are doing it alone anymore.
My Take on Keto Mistakes
When you start a diet, itis normal to make some mistakes.
You can mess up ketosis in a number of ways.
So be careful and calculate your carbs in a day.
Try to have zero carbs and sugar for day 1 and gradually you will be used to.
Once our body gets adapted to the new diet or the fat diet, and that is when the keto diet magic starts.
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