10 Keto Mistakes Beginners Should Avoid

The keto mistakes !!! Many people follow the keto diet because it is one of the most popular diets, but at the same time, unfortunately, others are ignorant of its common mistakes.

These mistakes can lead to negative effects and significantly hinder weight loss.

Because losing weight on the keto diet, isn’t just about limiting your carbohydrate intake. There are several things to keep in mind when following the keto diet, which we’ll learn about in detail in this article.

Are you one of those people who tried their best with the keto diet to gain an ideal weight, but didn’t notice any change?

Here are some common keto mistakes, that most people make when starting the keto diet, the possible reasons why you may not be able to achieve excellent keto results, and how you can fix them.

Did you know?

When you follow the ketogenic diet, the body works and derives its energy from healthy fats and stores excess carbohydrates and proteins into glycogen for use in muscle recovery or to support parts of the body that need a steady supply of carbohydrates.

What are the common keto mistakes that keep you from losing weight?

The First Keto Mistakes: Not eating enough fat

Be aware that the keto diet is very fat-based, which accounts for 70% of our daily calories.

Because your body needs an increase in dietary fats to prepare it for the metabolism process, to burn fats as a major source of energy. 

These fats must be natural, in the case of low-fat percentage, the person will consume a large percentage of carbohydrates, and this is one of the keto mistakes that should not be made.

This leads to a person getting out of ketosis because the body uses carbohydrates instead of fats for energy by converting them into glucose.

The Second Keto Mistakes: High protein content

One of the most common mistakes made by beginners on the keto diet is eating too much protein. (Should know that your calories from protein should be no more than 25%.)

Where excess protein is converted by the body into glucose in a process called gluconeogenesis. (A natural process by the body that converts excess proteins into glucose)

The Third Keto Mistakes: Eat a lot of calories

You may hear people saying that you can eat whatever you want when the following keto, as long as the food you eat is high in fat. Although we wish it was true, it is misleading.

Healthy fats should make up the bulk of your ketogenic diet (75% of calories), but if you eat more calories than you burn. You will only gain weight, no matter what you eat, as the extra calories are stored as fat in the body.

It is scientifically proven that an adult needs about 2000 calories per day, but this varies based on several factors, including; Sex, height, and activity.

The Fourth Keto Mistakes: Not drinking enough water

It is scientifically proven that drinking water increases the rate of fat burning in the body, and therefore each person should drink about 3 cups of water per day.

Because water plays an important role, it helps distribute nutrients in the body, burn fats, and flush out toxins, so not drinking it is a keto mistake.

Note: When following the ketogenic diet, one needs to drink a lot of water. Because the body gets rid of more water than usual when reducing carbohydrates.

The Fifth Keto Mistakes: Nutrient Deficiencies in the body (vitamins and minerals)

As a result of reducing /limiting carbohydrates in the keto diet can lead to a significant deficiency of vitamins and minerals, and failure to compensation these nutrients is a common mistake in the keto diet because it can cause many health problems (symptoms of keto flu).

* Many people may experience these symptoms, as they may last for 7 days or more, and include:

  • Nausea and vomiting.
  • Headache.
  • Bad breath.
  • Constipation.
  • Skin dryness.
  • Frequent urination.
  • Diarrhoea.
  • Lethargy and inability to exercise or fatigue after Exercise.

However, these symptoms are a sign that you are properly following the ketogenic diet. It can be overcome by drinking enough water and taking nutritional supplements also called exogenous ketone supplements. This may help you overcome these symptoms and go into ketosis quickly.

But you should be aware that the keto diet contains a wide range of foods rich in important nutrients, but in the context of foods that are low in carbohydrates. You can check out keto-friendly vegetables, low carb nuts, and keto-friendly drinks.

The Sixth Keto Mistakes: Eat hidden carbs and sugars

We recommend, dear reader, to always be aware of any food ingredient that you buy or prepare yourself. You should check the percentage of fats and carbohydrates in it. (Just to check for carbohydrates or hidden sugar.)

One of the keto mistakes is not reading the ingredients into what we’re buying, as foods may seem low in carbs, but they aren’t, so when you eat them, they take you off the keto plan.

You should know that hidden carbohydrates are in condiments, spices, sauces, seasoning broths, tomato sauce, and ketchup.

Therefore, you should stay away from drinks/foods that contain sugar and hidden carbohydrates, as well as some medications, as this greatly affects weight loss.

The Seventh Keto Mistakes: Not getting enough sleep

Did you know that some research confirms that sleeping 7-9 hours every night helps the body get rid of fats?

Not getting enough sleep is one of the keto mistakes that leads to less effective metabolism.

8. Eat keto desserts a lot

You can eat keto desserts, but eat much of them is one of the most common keto mistakes.

And consistently eating sweet foods may increase cravings for carbohydrates.

Keto desserts are sometimes a good option, but they should not be a staple of your keto diet.

9. Too much snacking

Snacks are a miracle solution in the keto diet, as the ketogenic diet allows you to eat light meals in the event of excessive hunger.

The primary goal of snacks is to provide the body with more energy rather than obtaining it from stored body fats.

Thus, it would be a mistake for the keto diet to rely on snacks at a time when we want to reduce weight because it will not help in that.

Resorting to snacks should be between the basic meals and in the case of excessive hunger, only if the matter is urgent, but it is preferable to stay away from it if we are looking to lose weight.

10. Eating Too Much Dairy

Dairy products can be an obstacle to weight loss, especially if protein levels are too high, and this can stop weight loss. because dairy products contain a mixture of nutrients: fats, protein, and carbohydrates.

So, if you eat cheese all day as a “keto-friendly snack” because of its fat content, you are also getting a large amount of protein and carbohydrates along with those fats. (Please pay attention to this point)

Most people can eat dairy on a keto diet without any problems, as moderation is key. Stick to a ratio of 30-50 grams of cheese, and pay attention to the protein and carbohydrate content at every meal.

Final recommendations:

Ultimately, if you rule out and try to avoid all of the keto mistakes mentioned above, you will get excellent results in terms of weight loss.

But if you are following the keto diet correctly and your weight is stable, we recommend that you visit your doctor to find out and solve the health problems that may prevent you from losing weight.

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By the way, I’d appreciate it if you could show some more support for me – I created a new group “Tasty Keto/Low Carb Recipes” to share a lot of keto diet information as well as delicious keto/low carb recipes
You can be sure that there will be plenty of useful things waiting for you (especially if you are a keto newbie!)!!

1 réflexion au sujet de « 10 Keto Mistakes Beginners Should Avoid »

  1. It all sounds good. However I have stage 4 kidney failure and years ago when it started I was in ketosis without trying. I wasn’t over weight and I was on my 20’s. My kidney doctor says this is the wrong diet to get into for anyone with kidney problems. But I don’t see much on line about that. How come?


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