10 Common Keto Mistakes You Should Avoid For Beginners
Affiliate links may be used in this post. I may receive a small commission at no extra cost to you if you make a purchase through my affiliate link. Read my full disclaimer here
It is a universal fact that no one is perfect and that everyone has made mistakes when it comes to selecting a diet plan. I happen to be one of these people. My long journey in ketosis has made me observe a lot of various mistakes that people make when they are dieting as keto dieters.
Due to my experience in the field, I have been able to help out a lot of people in avoiding mistakes in ketosis through the 8-week custom keto diet plan.
Today I am going to share 10 mistakes in keto you should always avoid.
Before We Get Started
Being Afraid Of Fat
For years we have been told by the doctors and researchers that fat is not good for our body and that it is going to clog our arteries and veins leading to a heart attack. Well, that is not a hard fact.
We have been tricked into believing that fat is an unwanted commodity in our body and that we should always thrive to get rid of it. Here is a truth that can be food for your thoughts. Fats are not that bad.
Ketones are a product of fats being broken down in our liver and then further used as fuel for performing different bodily functions.
So it is totally wrong to be afraid of fats. Yes, anything in excess is bad and that cannot be denied but overall, with a planned out diet, fats can be a goldmine of energy. A fat diet also allows you to move around with a full tummy so you do not have to stay hungry in order to lose some weight or get into shape for an upcoming wedding. What you eat in ketosis will keep you full and it will be enough for you to avoid any snacks between meals.
Another advantage of fat meals is that you will eat fewer meals. The reason is that you will be satisfied with what you ate and also you will be saving a lot of time. Your eating gap will be around 6 to 8 hours normal.
One very big advantage of fat diets is that you will not want to cheat on your diet because they include all the yummy things that you want to eat in your regular life.
Not Enough Salt
Your glucose burns faster in ketosis and that means you will lose body salts and water in a higher ratio than normal. Your body will require more water so that glycogens are stored easily. This means that you do not have to fear salts anymore.
As ketones are better fuels, and their need for water is less, your body automatically starts to get rid of any excess water which helps you in losing weight in quite a short time.
Now, potassium, sodium, and magnesium are also being gotten rid of by your body when it is releasing the excess water due to ketones. This electrolytic loss results in a condition that is commonly known as “keto flu”. Heart palpitations, light-headedness, fatigue, and headaches are the symptoms here.
You can limit this loss by increasing your sodium intake for your kidneys to work on. I would personally recommend that you do this by using this Electrolyte Supplement to combat Keto Flu symptoms and help you boost energy and get you over the hump when you first get into keto or you can use Himalayan salts (pink) with high-quality sea salts. Extra minerals can be found in them as compared to other regular salts.
You can also use so-called “lite” salts. These are usually 50% salt and 50% potassium which can also help with the potassium loss.
Too Much Dairy
Keto diet consists of dairy items like cream cheese, butter, heavy butter, and different cheeses and they make a good ingredient for many keto dishes. The issue is that some people are intolerant towards dairy which causes their weights to stall.
Many people whom I have helped in my career, had some level of intolerance to dairy and had experienced inflammation in their bodies. Even most people were unaware of their intolerance towards dairy and they were blaming their diet or other matters in their lives for plateaus in their weight loss.
If you want to see how you react to dairy in ketosis, I would recommend to quit dairy for a while and then start introducing it back to your diet slowly. It will show you how you react and how it affects your diet.
Focus On “Why” You Want Ketosis
Many people that I have seen in my life through ketosis, do not have a reason that is big enough to keep them on track. They have very small reasons for which they are trying to get into ketosis. The reason can either be getting slim so that they can fit into an ideal suit of theirs or just to look good at an upcoming party.
Now, these reasons might seem motivating but actually, they are not motivating enough.
If you were not able to fit into that dress, you will not die or your life will not come falling down. You will certainly move on and forget this reason.
So if you are not devastated by not going through ketosis, you probably wouldn’t make it through the course and you will give up in the mid.
If you are in a position that has made it inevitable for you to lose weight or control how your body is dealing with its food, then there is a good chance that you will be a good keto dieter. So you need to have a very strong reason and a very strong “why” in order to hold on to it.
The reason I am telling you this is that when you start ketosis, you will experience the keto flu that has been discussed above. Many people quit ketosis due to it and fail to see the magical results of ketosis just because of the temporary flu or down phase.
In order to find a good why you can write it down every day in your journal or paste it somewhere so visible that you look at it multiple times during a day.
Here are some “whys” that might show you how you can find yours.
because I do not want to die young because of something that I could have avoided through ketosis.
Because I want my life and diet to be well balanced throughout.
Because I want to stay fit and enjoy life as it should be.
Because I do not want to be that person who drags himself all his life just because he couldn’t even handle his diet and diabetes
Once you get your proper why! You will be amazed at your motivation and you will find it very easy to stick to ketosis in a permanent manner.
The Protein Intake
There is one very important mistake that I would like to point out that people make during ketosis. They go rogue on protein intake. That is wrong!
Yes, ketosis allows you to have proteins and that is a very big plus point of the diet but it does not mean that you eat too much of it. Yes, they are wonderful alternatives for all the carbs that you have left for ketosis, but there is always a limit to everything because anything in excess is bad, even if it to be in goodness.
You need to be very precise about the number of proteins that you’re having in each meal. Having a portion of about 25% to 30% protein in your meal is the best portion possible. Or you can consider having 0.8 grams of protein for a pound of your lean body mass.
One thing you should remember that these figures are just targets and you are not restricted by them. They are just a normal guideline that if you consume around this much protein only, you are all good to go.
If protein intake is excessive, it changes into glucose inside our body.
One other thing!
do not consume all the proteins for the day in a single meal. Try to divide them throughout your meals so that your body gets enough time to process them.
This brings us to our next tip, do not eat a single heavy meal throughout the day. Try to divide all your portions into fair gaps of meal intake.
Now if you want to see if you are having the proper intake of proteins in your diet, you can conduct a blood test that will allow you to get this information. If your ketones are disturbed and not in line, then you should adjust your protein intake so that they are under control.
If you think that having multiple meals during a day is going to be your main requirement in ketosis, then you are quite wrong.
You will be quite satisfied if you are properly following a ketogenic diet because the fats that you will be consuming will keep you full for most of your day and you will need to eat lesser meals, not more.
While you are off ketosis, it is the glucose that burns in your body as a fuel. But when you shift to ketosis, the fat starts to burn. Fat is comparatively a much better fuel because glucose burns much quicker than fats and you will need to have snacks quicker.
Also when you are off ketosis, your body automatically skips the fats and burns the glucose. But you are on ketosis, your body automatically shifts to burn fats. This in return allows you to lose weight as well.
In the beginning, you can have your normal snacks for sure. And they are not that dangerous as well to your ketosis, but you should know that they have to be the first thing you will need to cut out. These are 10 Snacks You Can Eat On The Keto Diet.
Although if you can communicate properly with your body and its signals, you will understand that your body will enjoy to burn the fats and keep you full during the gaps in your meals.
A problem that is common is that calories and carbohydrates get increased with excessive snacking. They can also stop your weight loss. People take snacks in order to satisfy their sweet tooth but in the process, damage their diet. You should try to avoid that.
Recommended Keto Snacks:
Human beings live more than half of their lives while following routines and habits. This included eating food under different habits and locations as well.
For example, if you feel cold you want to enjoy a cup of coffee or hot soup. If you observe, you are not hungry for the soup or coffee, you just want to enjoy the environment. This is habitual eating.
Another example that I would like to put out is my own personal experience. I liked to watch the TV while eating something. I realized that when I am watching TV, it is not necessary that I am hungry and for that reason, I am eating. It was just a habit.
What I did to cope with this situation was that whenever I watched TV and thought of having something to eat, I asked my self. Am I really hungry or is it just a craving? And most of the time, the answer was that I am not hungry. When I would realize that I am not hungry, the hunger and the craving would automatically go away.
If I was really hungry while I was watching TV, I would get up and go eat at the table. This helped me change my routine of craving to eat something whenever watching TV.
Next, it is time is important.
Most of the time, our minds are programmed to eat at a fixed time of the day or sometimes night. For example dinner at 9 and breakfast at 7 with lunch at 2.
This habit makes our hunger slave to the clock and not to the actual condition of our body. Once you start to understand that you only need to eat when you are hungry, you will see that you can skip a meal or two quite easily without feeling any change at all. Instead, you will feel lighter than usual because your body will not be busy processing all the food.
Irregular Sleep Or Mishandling Stress Episodes
It is a fact that our food makes up our diet. Another important player in losing weight is our sleep.
Sleep is related to the peace of our mind and nowadays, it is quite tricky to get yourselves at peace in these busy days. Most of us spend many hours in traffic every day and then reach a hectic and stressful work environment.
When we reach home, exhausted, instead of going to bed early, we switch on the TV or sit in front of our social media profiles. This deprives us of sleep and eventually, we are unable to handle any stress. The stress can be in our personal life or work.
Remember one thing, living under stress and then not getting a peaceful and enough sleep is going to affect your diet, diet plans and your weight loss mantra as well.
Therefore always take a good night’s sleep for about 7 to 8 hours and try to sleep early.
Meditating also helps a lot in getting a good night’s sleep and amazingly, there are certain applications now that will guide you to meditate before sleeping in about 10 minutes.
Not Personalizing The Keto Diet
This is a problem that occurs with the difference in perception. Ketosis can be enjoyed for being customizable and some people take it as a curse. Heres what I mean.
Many people leave ketosis because they didn’t get the proper results even after sticking to the plan their friend had adopted. Makes sense? Wrong.
As every human body works differently than the others, similarly, the ketosis plan for every individual is also different and almost custom made.
You cannot rely on a ketosis plan to be ready for all to follow.
You have to see how your body reacts to what kind of food and ingredients. If you are allowed to have a certain ingredient in ketosis, it does not mean that you consume it in crazy proportions. You have to limit yourself in terms of calories, carbohydrates, fats, and proteins etc.
In order to find the best combinations of ingredients and their weight, you can follow the process as I described above for the dairy experiment. Try to have a certain ingredient in different proportions and see how your body reacts to it.
Eventually, you will be able to find out the best plan and you will also feel proud of finding it out. But you need to understand, you must go through experiments and your body will be the test subject. The experiments are not lethal and if you know how to do it, you can also enjoy the transition.
Thousands of people are entering ketosis through the “8-week custom keto diet”. They are happy with what they are finding. Join them and revive your food life.
You must have heard a lot of people say that they are just taking a cheat day from their diet. They might try to comfort themselves by statements like “I deserve this cheat day” or “Thank god we have a cheat day in my diet”.
There are two things you need to realize here.
1st is dieting is not a punishment and you should not be considered a cheat day as your treat day. Because if you are taking it as a punishment, there is no chance you can take punishment throughout your life.
2nd lesson here is that giving yourself mini treats like these shows that you are struggling with your diet and you are not sincere or honestly understanding its importance and worth in your life. Personally, I feel if you are waiting to have a cheat day, you might not make it more than a year in ketosis or any other diet.
The main problem with cheating in ketosis that when you break the streak, you are taking yourself out of ketosis and it takes time to get back into it. It might take you weeks to get back in the fat-burning stage.
Remember, if you cheat, you are going to have carbs in your mouth and there is a big possibility that once your mouth tastes the carbs, you might not be able to stop yourself from consuming a ton of them. And when you try to return to ketosis, you will take a very long time to get back to where you left before one cheat day.
It is imperative to say here that I am not saying that you should have nerves of steel to pass through ketosis and that if you cheat, you are not worth ketosis. We are all humans and the best teacher for us is our mistakes. We will make mistakes and we will break our ketosis for a little flavour. But you can always return to ketosis in some time. although if you want to have some help in trying to avoid a cheat day or cheat session, you can scroll up and read again point number 4.
The list of mistakes made by me and other people can be much longer than this but I personally think that if you try to take these 10 and try to avoid them, you can get a pretty good head start in ketosis.