Are you thinking of trying the keto diet? This popular eating plan has helped many people lose weight and improve their health. But it’s not as easy as it sounds. The keto diet is very restrictive and requires careful planning and monitoring. If you make some common mistakes, you may end up sabotaging your results or harming your health. In this article, we’ll cover 5 of the most common keto mistakes and how to avoid them.
- Eating too many carbs
The keto diet is based on the principle of ketosis, which is a metabolic state where your body burns fat instead of carbs for energy. To achieve ketosis, you need to limit your carb intake to about 20 to 50 grams per day, depending on your individual needs and goals. If you eat too many carbs, you’ll kick yourself out of ketosis and lose the benefits of the keto diet.
How to avoid it: Track your carb intake using a food diary or an app. Choose low-carb foods such as meat, eggs, cheese, nuts, seeds, leafy greens, and berries. Avoid high-carb foods such as bread, pasta, rice, potatoes, corn, beans, sweets, and fruit juices.
- Eating too much protein
Protein is essential for building and maintaining muscle mass, but too much of it can also interfere with ketosis. When you eat more protein than your body needs, some of it can be converted into glucose in a process called gluconeogenesis. This can raise your blood sugar levels and reduce your ketone production.
How to avoid it: Aim for a moderate protein intake of about 0.7 to 0.9 grams per pound of body weight per day. Choose high-quality protein sources such as grass-fed beef, wild-caught fish, organic poultry, eggs, and dairy. Avoid processed meats, soy products, and protein bars or shakes that contain added sugars or fillers.
- Being afraid of eating fat
Fat is your friend on the keto diet. It provides energy, satiety, and flavor to your meals. It also helps you absorb fat-soluble vitamins and minerals. But many people are still afraid of eating fat because they think it will make them gain weight or increase their cholesterol levels. This is not true if you eat the right kinds of fat in the right amounts.
How to avoid it: Don’t skimp on fat when you’re on keto. Aim for about 70 to 80% of your calories from fat. Choose healthy fats such as olive oil, coconut oil, butter, ghee, avocado, nuts, seeds, and fatty fish. Avoid unhealthy fats such as vegetable oils, margarine, trans fats, and fried foods.
- Not drinking enough water
Water is vital for every function in your body. It helps regulate your temperature, flush out toxins, lubricate your joints, and transport nutrients and oxygen to your cells. On the keto diet, you may lose more water than usual because of the diuretic effect of low-carb eating. This can lead to dehydration, headaches, fatigue, constipation, and kidney stones.
How to avoid it: Drink plenty of water throughout the day. A good rule of thumb is to drink half of your body weight in ounces of water daily. For example, if you weigh 150 pounds, drink 75 ounces of water per day. You can also add some electrolytes such as sodium, potassium, magnesium, and calcium to your water or food to prevent imbalances.
- Not getting enough fiber
Fiber is a type of carbohydrate that is not digested by your body. It helps keep your digestive system healthy, lower your cholesterol and blood sugar levels, and prevent constipation and diverticulitis. On the keto diet, you may not get enough fiber because you’re avoiding many high-fiber foods such as grains, legumes, fruits,
and starchy vegetables.
How to avoid it: Eat more fiber-rich foods that are low in net carbs (total carbs minus fiber). These include leafy greens,
broccoli,
cauliflower,
cabbage,
brussels sprouts,
asparagus,
zucchini,
avocado,
nuts,
seeds,
chia seeds,
flax seeds,
and psyllium husk.
You can also take a fiber supplement if needed, but make sure it doesn’t contain any added sugars or fillers.
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