7 Most Common Keto Diet Mistakes Beginners Make
When people first begin acclimatizing with the keto diet, they tend to make some common mistakes, especially when they are not being guided by a specialist on a daily basis.If you do not have a keto diet consultant to speak with, be sure to avoid the keto diet mistakes we discuss here in this post.
Keto Diet Mistake #1: Obsession over the Scale
When you read tons of Keto diet success stories, you are likely to start believing that your results too should be on that scale.Yes, you can perhaps lose 4 pounds within the first 7 to 10 days.
But, people following the keto diet have different bodies; so, their bodies will react differently.While some people lose weight quickly with the keto diet, others need more time.For most people, it’s the measurements that will demonstrate the most visible change.So, you may hear people saying they haven’t lost a lot of weight but there’s a reduction of an inch or two in some areas of their body.It means you should stop obsessing over the scale and rely on weekly measurements to monitor the progress you are making with the keto diet.
Keto Diet Mistake #2: Not Having Enough Salt in Your Diet
Since people consume more sodium than ever through processed foods, you may not have come across the advice to eat more salt.But when you are on the ketogenic diet, eating enough salt is a necessary requirement.‘Why?’ you’d ask.First, the clearance of ketones in the body leads to a reduction in sodium levels.Second, your body may be receiving much less table salt or sodium chloride when you bid adieu to a standard diet comprising of processed/packaged foods, including bread, crackers, cookies, and chips.
When you begin with the keto diet, chances are that you’ll be preparing most of your meals and snacks at home on your own. So, it’s a good idea to season your meals and snacks with salt when possible.
Keto Diet Mistake #3: Not Consulting a Doctor before Going on a Keto Diet Plan
Some people try to follow keto diet plans for therapeutic benefits.If this is the case with you, be sure to consult a doctor beforehand, especially if you are on medication or receiving treatment for a medical condition.Your doctor may recommend some adjustments in the medications that you are taking.For instance, a doctor may recommend a lower dose of insulin when you drastically reduce your carbohydrate intake.
Keto Diet Mistake #4: Consuming the Wrong Fats
Yes, fats form the foundation of a keto diet plan. But, should you consume all kinds of fats when on a keto diet?Well, all fats are not the same.Those following a keto diet plan should strictly avoid ‘processed fats.Vegetable/seed oils, for instance, are generally ‘processed fats’ that can increase the risk of various health issues.There is no dearth of ‘good fats’ out there for you to meet your daily requirements.
Keto Diet Mistake #5: Absence of Meal Planning
This is one of the most common keto diet mistakes made by beginners.When you are just bootstrapping and don’t plan your meal, you may either end up failing to hit the daily macros or end up eating things that push you out of ketosis simply because you feel hungry and can’t resist the urge.Beginners often underestimate the fact that meal planning requires significant time and preparation. However, in the long run, its proper meal planning that helps you stay on the course. It will also save you from unnecessary frustration on a daily basis as you’d know what you’re going to eat on a particular day.
Keto Diet Mistake #6: Excess Protein
You may have heard that protein is good for your body except when consumed in excess.But when you are on the keto diet, you should consume much less protein.This is because your body would be using fats as an energy-source; proteins are only required for maintaining muscle mass.
If you consume too much protein, your body may convert it into glucose. This in turn will raise your blood sugar levels and push you out of ketosis.Most people have no difficulty getting the necessary amount of protein when on the ketogenic diet. With a meal plan, however, you can control how much protein you are consuming on a daily basis.
Keto Diet Mistake #7: Drinking Less Water
When you are on a low-carbohydrate diet, changes in fluid and electrolyte balance are imminent as carbs are stored with water in the body.As carbohydrate levels deplete, water is also lost in the process.When the body gets rid of ketones through urine, water levels in the body are further depleted.Therefore, the keto lifestyle demands that you drink more water than you usually do to prevent dehydration.The general rule of thumb that most people follow is 0.5-1.0 ounce of water for every pound of body weight. So if you weigh 200 pounds, you need to drink around 3-6L water/fluid daily.For many people who have just started with the keto diet, this can be a difficult adjustment to make.
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