The goal of the keto diet is to decrease the number of carbs you consume while increasing your fat intake. It’s not easy and mistakes will happen. If you’re just starting, or have been practicing for a while without seeing results, the list of keto mistakes below might apply to you.
The Most Common Keto Mistakes
Obsessing Over Your Weight
No diet shows immediate results. Weight loss works gradually. If you stick to your diet, expect to start seeing results in a week or two after you begin. But even this varies. Every person’s body is different and those who hold more fat, or live a sedentary lifestyle, will see results later in their keto dieting journey.
Too many keto dieters become impatient and end their efforts.
Obsessing over your weight and the results will only lead to failure. Focus on following the keto diet and exercising. Eventually, you’ll start seeing results.
Keto Diet as a Quick Fix
Want to lose a few extra pounds to fit in a special dress or suit? While these are common goals, the keto diet won’t fix these immediate weight loss goals. The keto diet works differently than other diets. That’s because the keto diet aims to turn your body into a state of ketosis. By eating fewer carbs and more fat, you’ll raise your blood ketone levels. This increases your insulin levels and accelerates your fat breakdown, thus burning fat easier.
Since your body is forced to make changes, you’ll only experience the keto diet effects if you follow the diet long-term. That’s why the keto diet is considered a lifestyle change rather than a diet change.
If you only want to shed a few extra pounds and return to your normal diet habits, the keto diet isn’t right for you.
The Wrong Fats
Fat is important to consume on the keto diet. So you can feast on bacon, steak, and cheese and douse all of them in vegetable oil, right? Not exactly.
No two fats are exactly the same. You need to eat the right fats in order to see keto diet results. Bad fat you includes processed foods such as vegetable oil and other fats you cook with.
The best fats are saturated fats (small amounts), monounsaturated fats, and polyunsaturated fats. You can find these fats in avocado, butter, eggs, walnuts, and many types of fish. MCT oil is a popular alternative to unhealthy cooking oils. It’s also available as a powder that you can add to snacks and beverages.
Not Eating Fats
What if you’re doing a great job of avoiding processed fats but are still not seeing results. Are you even eating fat?
In a normal diet, carbs are our primary energy source. But since you’re depleted of carbs on the keto diet, fat becomes your primary energy source. The macro also helps absorb other nutrients, maintain healthy cells, and helps you feel full.
As you can tell, fat is essential to keto diet success but many keto diet beginners avoid fat. Why? Most grew up believing that fat leads to weight gain. In reality, you need fat to lose fat. This is why the keto diet is a high-fat diet.
Not Drinking Enough Water
How much water do you drink?
Many people don’t drink enough water but it’s essential for those on the keto diet. When your body enters ketosis, you lose a lot of fluids. This makes hydration even more vital.
When you feel thirsty, don’t grab a soda or smoothie. Grab a glass of water. You’ll also consume less sugar, enhancing your keto success.
Too Much Protein
Protein is one of the most essential nutrients we can consume. It helps build our muscles, tissues, and collagen. Because of its health benefits, many diets emphasize taking in more protein – especially for those who practice fitness along with dieting.
Protein is a core part of the keto diet but can’t overconsume it. Your body only needs a certain amount of protein. If you consume more protein than necessary, your body converts it into fat.
Meal Boredom
The keto diet is very strict with allowable portions. Certain foods and quantities fit within the criteria for the diet.
For beginner keto dieters, they tend to eat the same meal. While some aren’t opposed to eating avocado every day, there’s a good reason to diversify your keto diet. Meal boredom will kill your dieting efforts.
There are many foods and recipes you can eat. Try a new eat every day, or amp up your cooking skills and make homemade keto-friendly meals.