The Keto diet is one of the most known diets in the nutrition world. Many people follow this diet for the main reason which is losing weight, however there are many misconceptions and mistakes that you as a beginner can fall into which will prevent you from reaching your weight loss goals.
We all know that the main goal of this diet is to make your body switch from burning carbs to create energy to burn fats to do that.
To make your body reach this metabolic state which is called “Ketosis”, you have to cut down your carbs and increase your fats intake.
Since almost all of our foods contain carbs, it becomes very easy to make mistakes while being on the Keto diet.
For instance, we know that in the keto diet the numbers should be something like this, 70-80% fats, 25% proteins, and 5% of carbs. Your daily carbs intake should be about 20 grams and eating a single apple will provide your body with 25 grams of carbs so there are numerous things to take into consideration when starting out.
Here is a list of 7 mistakes to avoid when starting out your Keto diet journey:
1-Not eating enough fat
The first mistake that people make when starting out on the keto diet is that they are afraid of eating fats.
The Keto diet is such an unusual diet and it is very unconventional to normal people because the idea of eating too much fats to lose weight does not make sense to them.
You might also believe that cutting fats and carbs will make you lose weight faster but that could just lead hunger and inadequate nutrition which is unhealthy.
To succeed in this diet, your fats intake should be at least 70% otherwise your body will not reach the Ketosis metabolic state.
2-Eating too much fat
Another mistake that I used to make as a beginner on keto diet is that I was eating too much fats.
Saying that we can eat as much as we want on keto diet is very misleading. Having a 70% fats intake does not mean that you have to ramp up your total calories intake during the day.
If your goals is to lose weight then you should burn more calories than what you eat otherwise you will never see results.
3-Not eating the right fats
Eating the wrong fats is a very common mistake that beginners make when being on a keto diet and that is due to the connotation of the “high fat diet”.
Avoid eating processed fats as those are very unhealthy to your health. Examples of fats to stay away from are: hydrogenated oils found in fast food, cookies, margarine, and sweets.
Processed oils extracted from vegetables such as corn, canola, peanut, sunflower, grape seed should also be avoided.
As a substitute you can include the following fats in your diet: Avocado oil, sesame seeds, fatty fish and fish oil, cheese, olive oil, and nuts.
4-Eating the wrong vegetables
While eating vegetable has always been synonym to losing weight but that is not the case in the Keto diet.
Well it is but there is a small detail to take into consideration. Veggies are high carbs and eating too much of them will mess your ketosis metabolic state.
However not all veggies are high in carbs so this concerns only starchy vegetables such as potatoes, corns, beans, carrots, yams.
On the other hand, you can eat low carbs vegetables which are important to include in your diet as they provide your body with nutrients such as fiber, vitamins, potassium, and antioxidants.
The options include broccoli, cauliflower, zucchini, cabbage, asparagus, and spinach
5-Eating too much protein
Protein is a very crucial element that helps your body with weight loss. This usually leads people to eating too much of it on a keto diet.
Remember that protein should compose about 25% of your total calories intake during the day.
So why an excess of proteins does not fit into the keto diet? When eating too much protein than you need, your body will convert it to glucose in a process called gluconeogenesis.
To know the amount of protein you need during the day use this formula which is aiming for 1.5-2.0 grams of protein per body kilogram.
6-Getting the right numbers
Tracking your micronutrients correctly is a huge factor that will contribute to the success of your keto diet and weight loss.
If not done so, you will find yourself lost and therefore your micronutrients will be imbalanced.
Track your food intake using the traditional way of pen and paper or use apps that can track your micronutrients intakes during the day.
They will also give you the amount of macronutrients to eat depending on your gender, weight, height and level of activity so you can get everything right to reach your goals.
7-Not preparing for the Keto flu
So many people give up too soon when starting the keto diet and that is due to 2 main reasons.
First one is that they don’t see big changes in their weight loss and the second one is because of the keto flu.
The Keto flu is a natural reaction of the body to the changes of nutrition that it endures. These changes include symptoms like headaches, sluggishness, constipation and cramping.
While this might sounds discouraging, it is actually a good sign that show that your body is switching to the ketosis metabolic state.
28-Day Keto Challenge
The 28-day keto challenge is the program that will guide you through you first month of the diet.
It is well crafted and it comes with many meal plans as well as all the info that you are going to need during the first steps of starting the diet.
Things will not be left to chance so it will make the process easy which will help meet your weight loss goals easily.
Sign up now and get our 28-Day Meal Plan and 10 expert guides to educate and inspire you…