As Amisha Patel said, “We are human and we make mistakes, but learning from them is what makes the difference.” Indeed, it’s natural for all living beings to make mistakes. But, it’s important to learn from them. That refers to dieting as well, including the keto diet.
Many people make mistakes when they start their keto journey. It’s because, as a beginner, one cannot remember all the foods they can and can’t eat. Fortunately, there are ways to avoid or fix those mistakes. The first one is to know the most common mistakes. So, let’s have a look at them.
1. Drastically Cutting Carbs And Increasing Fat
While the keto diet is all about eating high-fat low-carb foods, it doesn’t mean you should cut or increase their consumption overnight. It’s because that will cause a shock to your body. Instead, you can start slowly cutting your carbs before starting the keto diet. It will help their body get used to the low carb intake more easily. For example, you could replace your snacks with a keto shake. Another way to cut carbs is to choose a high protein, low carb bar.
2. Not Consuming Enough Micronutrients
Since you are following a diet with certain food restriction, your nutrient levels may change. Namely, your body may lack vitamins, minerals, and electrolytes. In order to prevent that, you need to consume products with a variety of micronutrients, including eggs, avocados, leafy greens, broccoli sprouts, organ meats, fatty cuts of steak, bone broth. Also, you can drink more water, add high-quality sea salt, and/or take electrolyte supplements, to ensure there are enough electrolytes in your body.
3. Not Tracking Your Macronutrient Intake
Since macronutrients play an important role in the proper work of your body, you need to ensure you are consuming enough of them. In order to do that, you should track the macronutrient intake. First, calculate your macronutrient needs. Then, check with these guidelines:
- Carbs – 20 to 50g of total carbs per day. But we aware of the hidden carbs because they will kick you out of ketosis. In order to prevent that, you should ask about the ingredients at restaurants, read nutrition labels, and beware of ingredients like fructose, maltose, dextrose, sucrose, agave, maple syrup, and honey. Also know the foods which may contain hidden carbs, including sausage, bacon, proteins bars and powders, peanut butter, dairy and non-dairy products, low-carb packages foods, and sports drinks.
- Proteins – 0.8-1g of protein per kilogram of body weight. Proteins put your body in gluconeogenesis, which prevents hypoglycemia and helps tissues that can’t metabolize ketones. They also help you feel full for a longer time, promote weight loss, and the amino acids contained in them help build and repair muscles and other tissues.
- Fats – Healthy fats should fill the rest of the calories. In order to find this amount, subtract the daily proteins and carbs intake from the total calorie allowance. The remaining amount should be fats. However, make sure you are not getting fat only from bacon, cream, and cheese. Instead, include anti-inflammatory foods that are rich in omega-3 fatty acids, such as seafood, healthy oils, and seeds.
4. Not Paying Attention To Vegetables
Although vegetables are one of the keto-friendliest products, you need to be aware of their intake and the number carbs. If you overeat them, you may consume more carbs than allowed. In order to prevent that, you should focus (and balance) on eating only low-carb vegetables, such as leafy greens, tomatoes, cauliflower, and asparagus.
5. Eating Too Much Dairy
Dairy products are keto-approved. However, eating too much of them may affect your weight loss. This is because they have a lot of calories and some of them, such as milk and some yoghurts, are pretty high in carbs. In order to prevent that, you should balance your dairy intake and if you don’t lose weight, eliminate dairies for 2 weeks.
In order to avoid these mistakes, you need to plan your meals in advance. This will ensure you balance all nutrients and include a variety of products that are high in fat, low in carbs, and protein-dense. In that way, you will keep on the right track and will stay healthy while on the keto diet.