How To Avoid Major Keto Diet Mistakes For Successful Weight Loss
Starting a strict diet plan is not as challenging as retaining it! Indeed, constant effort can ultimately bring you worthwhile success. Studies show that a ketogenic diet plan has a significant role in delivering extraordinary benefits. For example, going super low carbs could help you get your desired waistline in no time. But just like other diet spheres, it’s normal to fall into some common keto diet mistakes. So, if you are a newbie in following the keto diet, get a clear idea of the 10 most common keto diet mistakes you must avoid. Keep reading!
What is the keto diet?
The keto diet, more precisely the ketogenic diet, involves replacing carbohydrate intake with a high-fat diet. After following this particular kind of diet for a few days, the breakdown of daily nutrients (Fat 75%, Carbohydrate 20%, and protein 5%) puts your body into a state called ketosis. Your body becomes super-efficient in burning fat and supplying energy to the brain at this metabolic state. It is clear from many studies that a ketogenic diet not only helps in losing weight but also makes you overall healthy. This high-fat diet is particularly beneficial against cancer, epilepsy, diabetes, Alzheimer’s disease, and many more. For the past few years, the keto diet plan has captured the interest of millions as this popular diet trend has no dearth of reported success stories on Google.
What Does Keto Diet Look like?
The Keto diet is mainly gaining calories from fat-friendly food lists. Here is a list of some of the food you may eat while being on a restrictive keto diet.
- Nuts (peanuts, almond, walnut, pecans, hazelnut)
- Seeds (sunflower seeds, chia seed, flaxseed)
- Cheese, sour cream, and heavy cream
- Cream cheese
- Greek yoghurt
- Fat and Oil (olive oil, coconut oil, and avocado oil)
- Vegetables including broccoli, cabbage, eggplant, cucumber, cauliflower, bell pepper, tomato, onion, spinach, mushroom, olives, and asparagus
- Berries (blueberry, blackberry, and raspberry)
- Meat (chicken, lamb, pork, ham, bacon, turkey, beef)
- Fatty fish like salmon, tuna, cod, catfish, and sardines
- Seafood like crab, oyster, lobster
- Unsweetened coffee and black tea
- Keto-friendly sweeteners once in a while
What to avoid on the keto diet
You have to give up on some of your favourite food. So don’t hesitate to avoid all kinds of sugar and starches.
- Whole grains
- Almost all fruits
- Bottled condiments
- Low-fat dairy products
- Some of the cooking oils
If you insist on trying any extreme weight loss plan, consult with your physician before engaging in to avoid keto diet mistakes.
Top 10 most common keto diet mistakes causing you to halt
Feeling like you are giving your best but still not getting any satisfying results! Here are common keto diet mistakes people make while being on a ketogenic diet. And as a result, they do not see prominent effects of ketosis. So, below are the top 10 most common keto diet mistakes that you should avoid.
Consuming too many inflammatory foods
Foods like sugar, refined grains, dairy items, processed food and excessive alcohol can be pro-inflammatory for some people. A high intake of protein can prevent you from losing weight. It’s best to stick to whole food and moderate protein intake to help you lose weight faster. Add healthy food, which is included in a keto-friendly diet to fight inflammation.
Keep yourself hydrated
While giving focus on what to eat, don’t forget to sip. Wake up with a large glass of water and keep sipping the whole day to stay away from dehydration. Since you are not getting extra fluids while being on keto, it’s important to the habit of drinking 64 ounces of water daily. If you stay away from drinking enough water, your metabolism will slow down, and there’s less possibility of weight loss.
Using artificial sweeteners in diet
All types of soda, artificial sweeteners are helping to enter a large amount of sugar into your body. Even a diet soda consists of multiple sugar substitutes, which ultimately increase your blood sugar level. Never think of keeping sweet foods and drinks into your keto diet if you want to avoid common keto diet mistakes. These sweeteners simply increase your sugar cravings and lead to weight gain.
Having latent carbohydrates without even realizing
Many foods seem to be under a low-carb diet but are not! Yes! Foods like sauce, tomato ketchup, salad dressings, and other condiments have hidden carbohydrates, which you may not be aware of. So, it’s better to check out the nutritional information label carefully before trying out new food. A moment of carelessness can make a huge difference in losing weight.
Skipping enough healthy fats
Modern people have a misconception regarding consuming fat. But, in the keto diet, the scenario is different! As mentioned earlier, fat is the primary source of the keto diet. Here, you need to consume enough healthy fats to balance the calorie deficit you got from carbohydrates. So, it’s high time to eliminate the lifelong misunderstanding that fat is the culprit for excessive body fat. Fat is so satiating that consuming the right amount can help minimize carb cravings and promote the burning of extra body fat.
Eating too many snacks between meals
It is one of the most prominent keto mistakes to avoid. Snacks are the easiest way to put on extra body weight. Although the keto diet is quite restrictive, it gives you an immense opportunity to enjoy some great snacks, including nuts, cheese, avocado, and several types of seeds. Only consume snacks if you have excessive hunger cravings between meals, otherwise allow your stored fat to fuel your energy.
Not having enough sleep
Adequate sleep is the core necessity for your body’s health and fitness. Without proper sleep, you get exhausted and rely on extra unhealthy snacks to keep you moving to complete your daily task. Less sleep means less metabolism, which leads to weight gain only. Try to get a sound sleep of eight to nine hours daily to give your body enough time to burn excessive fat.
Forget to consume fibre
If you have started bloating after a few days of starting a keto diet, you are one of many who are going through common keto diet mistakes. Putting all the focus simply on fat makes you easily forget about other important dietary things like fibre. Stay away from high fibrous food to limit your carbs, and add some fibrous veggies like broccoli, avocado, sprouts, Brussels into your daily diet.
Making keto sweets staple in the diet
People who love sweet food can’t live a day without them. And they simply think it’s right to indulge in keto sweets like keto brownie or keto cookies as a substitute for sugar. Though these sugary foods have low carbs, you are putting up many calories, and consuming too many sugary foods increases your carbohydrate cravings. You can have keto sweets occasionally, but don’t make it a staple food in your everyday diet.
Not preparing yourself for keto flu
At the starting phase (first two weeks) of the keto diet, people may experience flu-like symptoms, including nausea, fatigue, headache, and muscle cramps, known as keto flu. If you are not preparing yourself for such a transition, you may feel something is happening wrong, and eventually, you will give up. Instead of feeling low, preplan your meals more consciously. Eat food rich in sodium, potassium, magnesium, take supplements, keep the emphasis on hydration to boost ketone production, and ease out this transition period.
If you’ve ruled out all of the above things, you are heading on the right path and avoiding keto diet mistakes.
The Bottom line
Are you still having problems losing your desired weight? We recommend consulting a doctor to diagnose any health issues which may prevent your weight loss. At first, it may seem quite frustrating! But stay positive and stick to your diet. If followed correctly, the ketogenic diet is going to be the most effective way of losing weight. In today’s busy lifestyle, people can practically adopt this diet approach. That’s why it is a quite popular weight loss diet plan around the world.
Before indulging in any new nutrition plan, it’s crucial to understand what you’re getting yourself into. To set yourself up for ultimate success, have a thorough knowledge of the side effects, give your body an adjustment period, drink lots of water, arouse your electrolytes a bit, and aim for having a balanced diet. There’s no excuse if you want to stay in ketosis without an issue. With time, eating a low-carb diet will make you feel better. Stick to the above-mentioned suggested diet under assistance to avoid common keto diet mistakes and get long-term results.