Are you on a keto diet and despite preparing yourself feel like you are missing out on some aspect? Or you have simply become frustrated with the intricacies of this diet?
If so, read on.
In the lifestyles that we live by in the world of today, diets have become a necessary part of maintaining one’s health, both mental and physical.
But one of the major reasons why people tend to leave their diets incomplete is that they do not see the results they had hoped for. This trend has been increasingly seen with the Keto Diet. In the case of diets, the slow and steady does win the race!
Whenever one starts a diet we expect to see results in a stipulated amount of time. But many times due to either incomplete information or shabby execution of the diet plan, the emergence of results can be delayed or not show up at all.
Have you been experiencing this too?
Then, check if you are making one of these common mistakes that people make when following the keto diet.
(Along with that I have mentioned a few steps that you should take to correct the mistakes. Do read and comment below if they were useful!)
1. Treating it as a Short-term Solution
It is often said that the keto diet is not just a diet but a lifestyle, living by which one can ensure a fitter and healthier life.
The ideology of the diet is to push the body into the biological process of “Ketosis” which in layman’s terms means burning of fat instead of carbohydrates to create energy for carrying out bodily functions.
But if you are using this diet as a “quick fix” or a way of losing weight too fast it is most likely would not work because there is always a high probability for the body to fall back into its original routine if one jumps back to their old eating habits (even if you may feel it is just a burger or a sandwich).
The only solution to this problem is to stay well-informed and treat this diet as a long-term lifestyle change. If you flip back, it is not a piece of cake to come back on the Keto regime.
2. Eliminating Carbohydrates from Your Diet Too Quickly
Carbohydrates are essentially the source of energy for the body. The digestive system primarily converts carbs into glucose to provide to you the energy for doing EVERYTHING that you do.
But as the keto diets main aim is to push the body into the metabolic state of “Ketosis” (i.e., to burn fat instead of carbs), you would obviously be required to cut down on your carb intake.
A common mistake people make while doing this is cutting down your entire carb intake in a single go.
For example, you may be eating bread, pasta and a bowl of fruits on a daily basis and decide to stop and change this diet the next day. What would happen is that you would most likely have strange sensations in your body and fatigue is the commonest of them.
So how should you start your diet?
One would definitely be making sure that you gradually let go of a heavy carb diet.
But the safest option of all is to consult a dietician or a nutritionist who would best be suggesting a diet according to your body structure.
3. You May be Eating Too Many Calories
A lot of times while on a keto diet you may become too engrossed in eating the right food, that you may end up eating a lot of it. It is a common mistake that people make while going on any kind of diet.
One of the obvious results of this would be an increase in weight despite being on a diet.
This usually happens because your body is too used to a certain amount of calories that go into your body. Hence, hunger pangs even after eating and feeling weakness for some days can be a few side effects.
Hence, it is crucial to keep in check the quality and quantity of food that goes into your body.
4. Missing Out on Fats
It is the basic description of the keto diet is that it is a fat-based diet. By definition, 75% of your energy source needs to come from fats.
I know that it sounds like a huge amount given the fact that we are told fats are not a healthy source of food since our childhood. But this is mostly a myth. Good fats are actually essential for your body even in your regular routine.
Especially in this particular diet, you need to eat a lot of fat to let go of that fat on your stomach!
It is extremely necessary to eat those naturally-occurring fats like fish, meat, avocados and certain types of oils like Olive oil.
The only solution to this is to follow the rules to reach the goals you have set for yourself and fulfil the requirements of your body at the same time. Do not be afraid of fats. They are definitely your best friends in following this diet!
5. Not Eating the CORRECT Fats
You have been following this diet for over a few weeks now. You have been obedient and have reduced the amount of carbs intake and increased your fat intake as per the rules. But despite doing all if this, you still haven’t seen any results!
The first and foremost thing to do in this situation is to check if the fats you are eating are the correct ones or not. Do not assume that any fat you put in your mouth will give the same result. There is such a thing as good and bad fats.
Fats that you should be consuming are the saturated, monounsaturated, polyunsaturated and naturally occurring trans fats. These are commonly found in butter, walnuts, avocados, fish oils and many more. The important quality of these fats is that they NATURALLY OCCURRING.
The thing to keep in mind is to avoid fried unhealthy food items like fast food and oily food. If you do this you are good to go!
6. Munching on Hidden Carbs
You have cut down on the amount of bread and wheat intake and yet when you check, your carb intake seems to not have faltered as much as you would have wanted to. Why?
There are a number of for items that seem to be harmless but in actuality contain your number one ketosis enemy – The Carbs!!!!
For example, the so-called sugar-free products of yours are not actually devoid of sugar or carb. In fact, these “polyols” are often associated with spikes in blood sugar and insulin levels.
Therefore, instead of consuming food containing ingredients like sorbitol, honey and vegetable glycerin, one can shift to stevia or erythritol.
Another hidden carb that you are going to have to give up for a successful Keto diet are those delicious and your favourite seasonings and sauces. Almost all sauces and seasonings (liquid and dry) can contain around 0.5g of carbs to even 5g per tablespoon! Do remember to steer clear of them.
Another word of caution is to check everything before it enters your kitchen. Count the number of calories and definitely your macros! Keep up with this practice and you are sure to see results in just a matter of time.
7. You are Having Too Much of that Chicken!!
One tasty and certainly likeable biomolecule that this diet allows is your favourite protein! For most of us, it is not a bad thing. A little bit of meat won’t hurt anyone.
But the problem arises when the quantity of protein the goes into your body exceeds the stipulated amount.
The reason for the inclusion of proteins in the keto diet is that when carbohydrates are cut off from your intake, a supplement is needed for the efficient management of the muscles in your body.
So when you have more protein than required for maintenance of your muscle mass, it gets broken down and its components start getting converted into extra fat which we are trying to remove in the first place.
This ignorance can limit your desired results despite following all the rules and regulations of this diet.
Solution? Count your macros!
8. Let that water in!
Reminding someone to drink water is like reminding someone to breathe. Our body is 70% water guys, c’ mon!
But especially during a keto diet, one loses a lot of fluids as well as electrolytes which can be simply refilled by drinking lots and lots of water.
Not staying hydrated leads to your body storing fat which is an undesirable consequence for us.
The recommended amount is a gallon a day. It does sound like a lot but trust me with a few sips here and there at regular intervals throughout the day will definitely lead to better outcomes!
The only solution here is to get used to it.
9. Lack of Sleep
Everyone loves sleep. It truly is the irony of life that the one thing that we all hated during childhood becomes the one thing we end up loving and looking forward to in adulthood.
Sleep is the time the body rejuvenates and restarts itself. But due to the shift to the state of ketosis, one may experience sleeplessness and fatigue.
The only solution is to do all you can to get that 6-8 hour sleep for the proper functioning of the mind and body.
Lack of sleep not only affects the cognitive functioning but also the physical and biological processes.
Getting a good night’s sleep will go a long way in maintaining a healthy lifestyle and also helping your body cope up with the changes it goes through in a keto diet.
10. There is such a thing called the “Keto Flu”!
Transitioning into the ketogenesis state of metabolism is the core process that we aim for in this diet.
But some people can experience flu-like symptoms during this particular period like muscle cramps, nausea, aches, and fatigue. This usually happens during the first two weeks of starting the diet.
If you are not prepared for this stage you might feel demotivated and give up on the diet completely.
You can definitely help yourself by increasing your awareness and then planning your diet/meals accordingly to help you get through this period of low energy.
Experts recommend increasing intake of potassium, magnesium and sodium in this time bracket.
11. Put that Sodium Chloride in your Food!
In the normal American diet of processed and packaged foods including bread, chips, crackers and cookies (plus all that fast food), a large intake of salt that happens unconsciously.
But when you start the keto diet and cut down on these processed items you may not realise that your salt intake is also going down by that many times!
As in the process of ketosis when ketones are cleared off in the liver, sodium gets drained in large amounts it becomes important to substitute your salt intake. (salt is made up of both sodium and chlorine)
Check your salt intake and adjust accordingly (as too much of NaCl can cause trouble with your blood pressure.)
12. Not checking up with Doctor
There are some people who follow this diet because they believe that it may act as a therapeutic treatment to a medical condition.
In such a case, one should always check up with the doctor who not only has a detailed and accurate report of your condition but is educated enough to tell you if it is even safe for you to continue on this path.
Several medications alter the functioning of the body and need to be adjusted if you want to take the Keto Diet.
For example, if you have diabetes and are taking insulin on a regular basis, it will be necessary to reduce its levels/ potency or frequency if you decide to get on the keto diet because it is a low carbohydrate diet.
If this is not done, one may end up with extremely low blood sugar which can be very harmful to the health and well-being of a person.
13. Too many veggies!
Good news to all the vegetable haters out there!
Vegetables contain the carbohydrates. This means that you would have to watch all the veggies you put in your mouth.
Even the consumption of those vegetables that may seem low on calories like asparagus and broccoli have to be carefully monitored. If not done, this may lead to over-consuming of carbs and hence kicking you out of ketosis.
On the other hand, counting every vegetable can be difficult. Hence, the one solution can be to go for a rainbow of colours of vegetables and the non-starchy options for the essential nutrients and vitamins.
Still, it is important to count the total carb count and watch for side effects like constipation and/or fatigue.
In conclusion, it can be said that the keto diet is is a very extensive and detail-oriented diet that requires perseverance and determination. Being patient is a very important quality that you would need to possess to achieve your set goals.
Just a reminder to not rush things and stay well-informed. Watch your macros and see the magic unfold.
Hope this post was helpful!