Many people are surprised to learn that the ketogenic diet has been around since the 1920s. While the term keto wasn’t coined until the last decade, many variations of the low-carb diet have been used to treat epilepsy since the 20th century. People report that they lose weight easily while following this eating plan, but there are some keto diet mistakes that you need to be careful of.
The basic principle behind a low carb diet is that you should eat less complex carbohydrates and more protein and healthy fats. The problem is that the ketogenic diet is very different from Atkins and other low carb plans in that it is more restrictive. Many variations have made the diet plan more livable, such as the clean and dirty varieties. However, there are many pros and cons of this meal plan.
I want Liv features 20 success stories from people who made the ketogenic diet work for them. One lady, Ileka, weighed over 300 pounds. She had tried every diet out there, and yet her weight was at dangerous levels. When Ileka started the ketogenic diet, she lost 40 pounds in a couple of months – seemingly unheard of.
He continued to lose more than 120 pounds. She is just one of many fantastic weight loss stories that give people the enthusiasm they need to start this way of life. Unfortunately, not everyone loses weight on this plan, as many ketogenic diet mistakes thwart weight loss.
Ketogenic diet mistakes
The ketogenic plan is beneficial if you follow the basic guidelines. If you’ve found that you’re not losing the weight you want, or your weight loss has stalled, then maybe you’re having trouble with the most common keto diet mistakes. These are the most common mistakes that can be easily fixed to boost your weight loss.
Whether you like to bake keto treats or buy them from the store, know that they still have calories and fat to consider. Sure, the front of the box looks appealing because it indicates they only have a 2-5 carb grid, but have you looked at the calorie content in these treats?
No diet plan will allow you to snack throughout the day. If you have a sweet tooth, you must control it. You can sabotage your diet by piling on desserts, even if they are low-carb.
Error n. # 2: don’t exercise
The best way to lose weight and keep it off is to not only develop a good eating plan, but you also need a good exercise plan. There is no magic diet that makes weight melt effortlessly. Exercise helps burn calories and fat, which is why it is essential for a healthy diet.
Error n. # 3: eat too many calories
So whether you are following a vegan lifestyle, a Mediterranean diet, or the keto plan, you need to count the calories. One of the biggest mistakes of the ketogenic diet is that people don’t count their macronutrients. You must use an app or write down your carbohydrates, fats, sugars, proteins, and other vitamin levels. You’ll be amazed at how much you’re eating when you actually start keeping track.
Error n. # 4: don’t read labels
Do you always follow the net carb wording on the front of the box? It might surprise you to learn that these publicity stunts don’t always tell the real story. Most ketogenic diet bars and drinks use sugar alcohols for sweeteners.
While a small amount of these artificial sweeteners can’t harm you, the overabundance can be too much. Also, people with diabetes respond differently to some of these alternative sweeteners and can raise their glucose levels. Always read the labels and see what is used in the products you buy, as some of the carbohydrate counts are high if you are not consuming only net carbs.
Error n. # 5: eat snacks constantly
If you watch the famous show My 600 Pound Life on TLC, you may have heard Dr. Nowzarden telling his patients that he needs to eat 1,200 calories a day, a low-carb, high-protein diet. Your diet plan shows that you cannot eat what you want and still hope to lose weight.
Now 1,200 calories is a bit low for someone who wants to make this a long-term eating plan, but the key is that you can’t eat 3,000 calories a day and still lose weight. Plan your meals and be sure to consider all of your macronutrients. When you snack all day, you will eat far more calories than you should for any diet plan, even if they are keto snacks.
Mistake # 6 – Neglecting Protein Intake
One of the biggest mistakes of the ketogenic diet is that people make it interchangeable with the Atkin diet. While the principles are the same, the methods are different. You can’t eat as much protein as you want on the keto diet, nor can you avoid it entirely. This is certainly not a plan for those who don’t want to eat meat.
Your protein must be balanced with fat and nutrients to be successful. Eating hamburgers, bacon, pork chops, and hot dogs all day is better than sweets, but the overabundance won’t help you lose weight.
Error n. # 7: not getting fat enough
Your body needs healthy fats to give you energy and protect your vital organs. It is also essential to control blood pressure and cholesterol and to help the body absorb essential nutrients.
To do the keto diet properly, you must erase the old thought process that says fat is bad for you. Fats like coconut, olive oil, palm oil, and sunflower are suitable for you. Avoid fats that come in the form of vegetable or corn oil. Stay away from saturated or trans fats as they are the ones that clog your arteries.
Error n. 8: depend on fast food
If you are not preparing the food, then you are making a big mistake. Relying on fast food for a keto fast food only works in a pinch. You shouldn’t make fast food your eating plan because of the hidden carbohydrates and fats.
Did you know that many of these burger joints use sugar in their burgers, chili, and other seemingly ketogenic foods? Asking them to remove the bun is a good start, but it will not replace eating at home. Unless the restaurant has a specific item that is keto-friendly, you need to research the ingredients.
Plus, it’s easy to think that you can have two double cheeseburgers minus the buns and be within a safe range for your diet. However, think about all the calories you eat. A double cheeseburger has about 500 calories, and two of those would be 1,000 calories.
Now, how can you eat all of that and still hope to lose weight? Sometimes removing the bun will not help. Another consideration is the ketchup. Did you know that ketchup has so much sugar like a donut? It’s a scary thought, but you also have to be careful what you put on your sandwiches.
Error n. # 9: not having enough water intake
Are you drinking enough water? You still need a sufficient intake of water to help eliminate fat from your body. If you don’t drink at least six eight-ounce glasses a day, then you are dehydrating your body from what it needs.
Sure, nothing tastes as good as a diet soda or that. bulletproof coffee, but you need H2O to help your body’s processes. All weight loss plans and healthy living guidelines require you to drink good, cold water.
Mistake # 10 – Lack of vitamins and minerals
You should have a colorful variety of foods to help maintain your vitamin and mineral levels. It cannot live on meat alone, as it needs vegetables, fruits, and grains. Don’t get stuck eating protein and cheese and forget about all the other things your body needs, like potassium.
While bananas are a good source, they are off-limits on the keto plan. However, you can get potassium from spinach, broccoli, and mushrooms. If you don’t get adequate intake of vitamins, you will experience muscle cramps and other problems. It may be necessary to take a supplement to maintain things like keto flu cornered.
There is no magic pill, drink or diet that will melt fat. Regardless of the plan you choose, it will require you to work hard. The ketogenic diet has helped many people lose large amounts of weight, but you must decide if this is a lifestyle that you can follow for the long term.
People tend to regain weight very quickly when they add foods back to their diet that are prohibited in this meal plan. Also, if you use clean or dirty keto it can make a significant difference between what you eat and how fast you lose. Many keto diet mistakes can stop your weight loss or tell you this is not the diet for you.
Other plans are similar, allowing you a little more freedom from fruits and vegetables, such as the Mediterranean diet. Still, for fast weight loss, it seems keto is king.