Common Mistakes While On A Keto Diet
Published: 2 years ago
Are you on keto for quite some time but you still don't see any changes in your body even though you've been trying your hardest to cut on carbs and focus more on eating fats?
Don't worry, you're not alone.
Because of the lack of research on keto, many people have leaped into the keto lifestyle without adamant knowledge of how keto works and how the body adapts to the changes it entails.
News flash: It's not just replacing carbs to fats! To be effective, the ketogenic diet requires an analysis of your current body state, counting macros, maintaining a physical fitness routine, knowing the food you can eat, and whatnot.
As keto experts, we got you covered!
Avoid the following keto mistakes that most people commit for you to be able to follow the proper keto approach as safely as possible.
Mistake #1: Not Eating The Right Amount of Fat
Gentle reminder: the keto diet is not just a low-carb diet, it's a high-fat one! Eat healthy fat to burn fat.
Consuming more healthy fat is crucial in this diet since you are limiting carb intake; and not consuming the right amount of fat may not only affect but also impair your hormone function and metabolism.
In each meal you take, make sure that 75% of the calories come from healthy fats, 20% from protein, and only 5% from carbs.
Mistake #2: Not Calculating Macros Properly
Tracking macronutrient intake is essential to your keto diet's success.
Your protein intake may not be suitable for your friend. Remember that each body has a unique macronutrient need. This is why people undergo different variations when on keto.
Keep in mind to calculate and monitor the number of carbs, proteins, and fats that you ingest on your meals. Prioritize your protein intake as it helps you lose weight, feel satisfied, and build muscles. Also, reduce your carb intake to 20-50 grams of total carbohydrates as much as possible.
If you're unsure on how to calculate your macros, send us an e-mail and our Keto Lifestyle Coach Jessy Salameh will be more than happy to guide you through the details.
Mistake #3: Lack of Essential Vitamins and Minerals
Micronutrient deficiencies can cause a lot of health issues in almost all types of diet, and keto is not an exception. A successful ketogenic diet plan must consist of nutrient-dense, and low-carbohydrate foods (i.e., vegetables).
Mistake #4: Not Getting Enough Sleep
The whole process of changing a lifestyle can be stressful and may cause hormonal imbalance which will lead to problems in the production of ketones in the body. Be sure to get 7-8 hours of sound sleep to help your body to repair itself.
Mistake #5: Not Drinking Enough Water
“The drastic decrease in carbohydrate intake on the ketogenic diet can cause shifts in your fluid and electrolyte balance. Carbs are stored along with water in the body, so as these stores are depleted, that water is lost along with them”.
- Alyssa Tucci, RDN, Nutrition Manager
Fluids help your metabolism in processing the food you eat. Thus, it is imperative to replenish the water in your body. Help your body circulation of nutrients in your body by drinking water regularly. This will also help flush out toxins and burn fat eventually.
Mistake #6: Not Preparing a Meal Plan
Remember: If you fail to plan, then you plan to fail.
Proper research, correct analysis, and adapting your body correctly to the keto lifestyle is not an easy task. It is important that you prepare a meal plan that is according to your exact body needs to help you achieve your weight goal as soon and as effectively as possible.
Luckily, Keto Hub can prepare the perfect meal plans for you! Our meal plan packages allow you to select your preferred macro intake OR let our team of experts and our keto lifestyle coach to plan, prepare, and deliver the meal plan that suits you best.
We know the struggle. That is why we're here to help you transition to a healthy keto lifestyle with as little stress as possible. Feel free to reach out to us if you are unsure of anything about your keto diet. Contact us for more info.
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