Following a high-fat, super-low-carb ketogenic diet for weight loss can be hit and miss. Not that there’s insufficient research about keto, but more so the over-eagerness to achieve results or that shifting one’s taste buds can be too overwhelming. One thing’s for sure though, keto being a super-restrictive diet can be quite tough—and that dieters in their eagerness to lose the unwanted poundage can easily succumb to keto diet mistakes. To avoid said common pitfalls in keto diet, these ideas to avoid dreaded failure can be of help.
1.Going fast and furious. Cutting one’s carb intake and sudden increase in fat consumption can easily wreak havoc to one’s system. Your body is quite used to eating carb-loaded meals ranging from pasta to cereal, rice, sandwiches, and root-based veggies. A drastic change to eating bacon, avocado and eggs can put the body in a “dazed” state. Like any other diet, it is wiser to ease up on your current consumption. Go slow and steady, and consistent as you taper down carbohydrate and sugar intake. Cutting carbs cold turkey will only result to a setback.
2.Eating carbs and sugar without knowing. Some foods can appear “low-carb” when, in fact, they’re drizzled with the sinful content all keto dieters should steer clear from. Think: condiments, salad dressings, and sauces. Even some keto sweets like cookies and brownies come loaded with not just sugar but also carbs. Keep in mind that sugar and carbs go hand in hand. The more you indulge in sweets, the more you crave for carbs. To prevent this, make sure to skim on nutrition information before trying it out. Learning to check the label should also be included in your new-found lifestyle.
3.Consuming too much dairy. Just because you can eat cheese doesn’t mean you can overindulge in it. Dairy is known to be pro-inflammatory which, in turn, can stunt one’s keto diet weight loss regimen. Keep in mind that dairy is a combination food. It’s not only suffused with fat and protein, but also with carbs. Think: naturally-occurring lactose. So, don’t just eat cheese as snacks or slather cream to your dishes. Limit your dairy intake to 1 to 2 ounces per meal if you can.
4.Eat all you can. Keto dieters for weight loss are often misled by the slogan “high fat”. This doesn’t literally mean eating all the fat you can to achieve ketosis. In fact, one must choose healthy fats when doing so. Think: ghee, natural butter, olive oil or coconut oil, oily fish, avocado. When eating, count your calories, too. Average adult leading a semi-sedentary lifestyle often requires around 2000 calories per day. Do take note of your caloric intake according to gender, activity and height.
5.No meal plan at all. Meal planning is a must. That is, if you want to guarantee success in your keto weight loss goals. Many beginners in keto think that by just stocking on eggs, cheese, nuts and seeds, avocado and such will make their plan go right. Wrong! Always have a meal plan. Weekly planning will not only give you full control of caloric intake, it also allows you to save money in the long run.
6.Not giving attention to hydration. Keto flu continues to assail many beginners of the diet regimen—and for one reason: not drinking enough water. Dehydration is a common likelihood when starting out as eliminating carbs can also affect fluid and electrolyte balance. Remember that carbs go hand-in-hand with water. When storage for carbohydrates is depleted, so does water. At the same time, ketones buildup is usually flushed out via urination. This somehow depletes the body’s water and sodium level. To fix this—drink up. Regularly sipping water, whether infused with fruits and herbs or not, will help curve this problem. Also make sure to eat foods rich in magnesium, potassium and sodium to lay low on keto flu.
7.Snacking like a cookie monster. So, you’ve been told to stock up on seeds, avocado, nuts, cheese, cookies, brownies, and suck. Sneaking extra calories, however, can be easily done when snacking too much. When you kept on eating snacks, it gives the body extra fuel source. To optimize ketosis, eat snacks only when in dire need in between meals. Doing so will let the body burn stored fat for energy rather than ingested fat.
8.Not getting enough sleep. Sleep deprivation is a slayer of many weight loss regimen. Medical science tells us that inadequate sleep puts the body in duress. This will negatively impact the body’s metabolism which, in turn, prevents optimizing ketosis level. Tiredness from lack of sleep also increases one’s cravings. So, always take a good night’s rest. Get a melatonin supplement if you must to ensure deep slumber.
Starting out a keto journey can usher the worst in one’s cravings. Keto diet mistakes come aplenty and, fret-not, such are normal occurrences. The idea is to know about such pitfalls and make necessary adjustments to prevent committing them. Keep in mind that starting out is but the tip of the keto iceberg. Achieving ketosis and staying in such a state requires dedication, diligence, patience and time. Always strive for consistency to ensure continuously reaping success in your keto journey.