The keto diet seems easy. You keep carbs low and fats high.
However, the success of keto in this modern society requires more strategy and fine detail. Without this detail, keto mistakes occur.
If you’re struggling on the keto diet – or familiar with somebody who is – it’s most likely a simple solution. However, before you can solve a problem, you must first identify it.
That’s what this article stands for: To identify the most common ketogenic mistakes so you can avoid them.
Too Many Carbs:
The primary rule of the ketogenic diet is to keep carbs low. By keeping carbohydrates low, your blood sugar is kept low, and your hormone insulin is also low, allowing your cells to access and burn stored body fat for energy.
However, hidden carbs can find their way into your keto diet if you’re not cautious. You’ll find these hidden carbs in sauces, salad dressings, soups, and shellfish.
If these carbs exceed your daily calories by 10% – closer to 5% for some – your body metabolism won’t switch to the fat-burning mode.
Meaning you will not enter ketosis. Ensure you read labels carefully.
Too Much Fat, Not Enough Protein:
Most individuals have the wrong idea regarding the term “high fat.” They assume it means you should load up on butter, ghee, and cream like it’s a butter-churning party.
Though most of your keto calories will result from fat (55-70 %), at least half of your keto diet should be loaded with protein.
This is because protein is the important macronutrient for synthesizing hormones, building muscles, and healing wounds. In addition, it contains 4 calories per gram, unlike fat which contains 9.
A keto dish of 60% fat and 30% protein will contain more protein grams than fat grams.
Most keto dieters miss this detail and end up with insufficient protein to aid body recomposition.
Inadequate Electrolytes:
Most sources advise drinking lots of water on keto. This isn’t bad advice since laying off carbs has a diuretic effect. However, as a result, you may lose more fluids through urine.
However, you will also lose more electrolytes like potassium and sodium. And if these fluids and minerals aren’t replaced, it can lead to deficiencies.
Symptoms of electrolyte deficiency include muscle cramps, insomnia, weakness, headaches, fatigue, and confusion. It Sounds similar to keto flu.
Keto dieters have a lot of forces driving them towards electrolyte deficiency:
- Reduced sodium intake because whole foods don’t have much sodium
- The tendency to over-hydrate, which can end up diluting blood sodium levels
- Increased rate of electrolyte loss through urination
- Reduced potassium intake because potassium-rich foods such as root vegetables and fruits are not low-carb
Try eating electrolyte-rich foods such as salting your meals vigorously, leafy greens, and, if necessary, consuming an electrolyte supplement.
Eating Too Many Keto Snacks/Sweets:
Loading excessive keto-friendly snacks and sweets may seem like a harmless way to contain your carb cravings.
But even low-carb treats can be filled with calories, and the urge to continually consume them may greatly hinder your progress and prevent you from achieving your health and weight loss goals.
Try making snacks and sweets an occasional indulgence compared to a regular part of your keto routine.
Keto Mistakes Takeaway
To avoid making these costly mistakes if you’re about to start your keto diet journey or how to adjust your diet if you’ve already made them, reach out to us at Keto creator for a keto diet recipe and plan made from your favorite meals.