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These keto mistakes are very common. Read on to learn more.
5 Keto Mistakes you Could be Making
Most weight loss diets, including the keto diet, have certain ground rules that you need to follow and keep in mind at all times.
I asked a few random people and a few friends the following question, "What is a keto diet anyway?"
Here is the bottom line answer I got. "It's when you-
- Limit your carbs to like almost nothing and
- Eat a crap-ton of fat."
Keto experts know that it is so much more than that! What's the definition of a crap ton anyway?
And if you research it on a reputable site or ask a doctor, you will see that it specifies how much of each, and they definitely also emphasize food quality.
Following those expert rules not only ensures that the diet actually helps you lose weight, but also that you experience little or no side effects at all.
Also it could help you improve overall health instead of working against you.
If you’re already on the keto diet and it doesn’t seem to be working for you as far as weight loss goes, or you don't feel well, then this post is for you.
Because if you are making any of these mistakes, you may not be feeling as great as you should be. Possibly, you are not losing as much weight as you'd hope for either.
Read on to discover some of the most common keto mistakes people make while following the keto diet.
1-) Keto Mistakes-Not Drinking Enough Water
This one’s probably one of the most crucial mistakes some people make.
Switching to this diet means that you will need to make big changes in your normal eating habits.
In our post, is the keto diet right for everyone, we discuss other reasons why drinking enough water is so important.
How many times are you at the end of your busy day and then realize you only had one glass of water all day? That happens to me as a teacher more often than I want to admit.
Whether you are on a specific diet plan or not, drinking enough water is critical to your overall wellness.
Having a marked water bottle handy can be a huge help in this case, and can remind you that you need to keep yourself hydrated.
Don't forget that too much water is not good either. You can talk with your doctor about how much is right for you.
2-) Keto Mistakes-Taking in Too Much Dairy
Probably one of the best things about the keto diet is that you get to consume full fat dairy products too, however that idea itself can lead many people to consume too much of it.
The result? Little or no weight loss or even worse- inflammation.
Most dairy products tend to be packed with calories, and if consumed in excess, they won’t cause any calorie deficit that is necessary for the weight loss.
If you have any kind of milk of casein sensitivity like I do, then this can leave you feeling worse as the inflammation in your system increases.
Women's Health Magazine reported it as one of the most inflammatory foods on their list.
Imagine what eating dairy in every meal and snack may do to some people. Thankfully, there are other options like coconut and almond milks.
Many of the keto recipes you see out there, will require some substitutions.
On our site, we do the substituting in most of our recipes so you can take a look and see what we use.
3-) Keto Mistakes-Choosing the Wrong Fats
Picking the wrong type of fats and sometimes, limiting your fat intake a lot is again, a big mistake you could be making when on a keto diet.
Fat is good! It is no longer the enemy.
However, make sure you avoid all sorts of processed fats- particularly vegetable and seed oils.
Also make sure you have enough of fats in your diet to meet your daily requirement.
We have a list of healthy oils on our post called best keto oils for weight loss. In there, we list a few good choices especially for cooking; pointing out which oils have the higher smoke points.
4-) Keto Mistakes-Not Getting Enough Salt
A lot of people tend to develop flu-like symptoms when they are on the keto diet, and in such a scenario, they may lose out on important salts and electrolytes that the body needs.
Plus, drinking more water and consuming less of foods that are processed can further cause a loss of electrolytes.
Make sure you get enough salt through whatever you consume as a part of your keto diet, but of course, don't over do it.
Consider the RDA of 2.3g and definitely talk to your doctor especially if you have any health conditions where you need to limit salt.
We typically use Himalayan salt because the quality of your salt matters a LOT as well. It comes from underneath the Himalayan mountains where fields of salt were left by oceans that existed there in ancient times.
5-) Keto Mistakes-Eating Too Much Protein
Eating too much protein is another big no-no when you’re on a keto diet. In a keto diet, we remove high sugar fruits like bananas and grapes.
And although that's generally a good thing, if we replace it with processed, non-organic, protein then we may not be doing ourselves any big favors.
While protein, in general, is good for you, when consumed in excess, it could get converted into fat and get stored in your body, literally putting all your weight loss efforts down the drain.
While protein is going to be a good energy source for you during your keto diet, you should remember not to consume too much of it.
Some people who have kidney disease can't tolerate a lot of protein so check with your doctor any time you make a big dietary change or adapt a new eating plan such as this keto diet into your life.
I found this post on the signs you could be eating too much protein. It's worth a quick look to check in yourself.
The RDA is .8 times your lean body mass. In fact, here's a calculator you can use to see how much you should have in a day.
So, if you are far beyond that in your daily protein intake, you may want to eat more low carb vegetables before reaching for the bacon and pepperoni sticks.
The bottom line:
Many people jump on the keto bandwagon before knowing all the guidelines.
Sure, we lose a few pounds rapidly, but then plateau or feel sick and wonder why.
As I mentioned earlier, too many of us think keto means only two things:
1- very low carb
2- very high fat
Often times, this ends up with us eating too much protein. We know this may not be the best thing for our kidneys and not only that, it equals more calories.
Too much protein can also end up in a conversion to sugar and then body fat.
We don't expect that from protein, but it can happen when too much is consumed.
When the quality of the foods we choose on a keto diet is not high, we start to suffer the consequences over time.
Too much dairy, unhealthy fats and meats leads to increased inflammation. And by now we know that this inflammtion, could ultimately lead to pain and disease.