You’re eating high-fat foods, exercising regularly, and measuring ketones, but seeing minimal results? These 10 common mistakes that keto dieters make may be the reasons you’re not losing weight on the keto diet.
8 Common Mistakes Keto Dieters Make
1. Not Eating Enough Fat.
One of the top mistakes that keto dieters make is not eating enough fat. 5% of the calories that you eat should be from carbs, 20% from protein, and 75% from healthy fats.
The keto diet isn’t just cutting carbs. You also need to increase your healthy fat intake.
Doing this will help you to maintain ketosis, promote fat burning, and keep your carbohydrate cravings to a minimum.
2. Eating Too Much Protein.
Consuming too much protein when first starting on the keto diet is a very common mistake.
It’s not carbs, so why does it matter so much?
When keto dieters first start, the body is slowly switching over from using glucose as fuel, to using fat.
Excess protein consumed is turned into glucose by the body, which will be used instead of fat during the switch.
This may prevent ketosis from happening, or severely slow down the process.
3. Eating too Many Calories.
Don’t listen to those who say “you can eat as much as you want when you’re on the keto diet as long as it’s high in fat”.
It’s entirely false.
No matter what diet you’re on, unhealthy fats… are still unhealthy.
And too many calories… is still going to cause weight gain.
Eating too many calories is easily one of the most common mistakes in not only the keto diet but most other diets as well.
On average, an adult requires 2000 calories a day. Use this calorie calculator to find out your requirements.
4. Not Drinking Enough Water.
Water is essential to sustain life. Every single part of your body needs water to function properly.
Not drinking enough is a sure way to slow down your metabolism, and fat burning potential.
It’s especially important that new keto dieters consume enough water each day, as your body will be shedding water due to the low-carb diet.
How much water you should drink varies from person to person but is roughly around 2.7 liters for the average women, which includes water intake from food and drink.
Keeping your body hydrated also helps to flush waste and toxins, reduce cravings, and help your digestive system run more smoothly.
5. Eating Too Many Keto Sweets.
How is eating too many “keto sweets” a diet mistake?
I’m sorry to burst your bubble but these tasty snacks have to be kept to a minimum during the keto diet.
Keto cookies, slice, and brownies are all very delicious, however, they are full of sugar replacements and still high in calories.
The more you eat, the more you crave carbs and sugar, and the more calories you consume.
Don’t make the mistake of over indulging. Create a healthy balance.
6. Snacking Too Much.
With more and more people jumping on the keto bandwagon, more and more snack options are becoming available.
Snacking is an easy way to allow extra calories into your diet and stop your body from burning stored fat in between meals.
Instead, eat slightly larger portions if you’re finding yourself hungry, or try drinking a glass of water because more often than not, we mistake hunger for thirst.
7. Eating Hidden Carbs.
Once again, a mistake not only made by keto dieters but many others as well.
Hidden carbs can are in sauces, condiments, yogurt, sugar-free foods to name just a few.
When you’re starting the keto diet, avoid the mistake of not checking the food label for hidden carbs and sugars.
It may be the difference between weight loss, and weight gain.
8. Not Sleeping Enough.
keto dieters! You need to sleep! Sleep alone is one of the best aids in weight loss.
A reduced amount of sleep can slow down your metabolism and increase the production of insulin in your body, which promotes fat storage.
Another downside that comes with a lack of sleep is being grumpy and tired, which can lead to emotional eating to enhance your mood.
Studies suggest that an adult should be getting anywhere between 7 – 9 hours of good quality sleep every day.
Leave a comment if you enjoyed 8 Common Mistakes Keto Dieters Make, or if you have any questions.