In this article you’ll discover the biggest keto mistakes that are ruining your results. We also learn how to avoid most of them.
There’s a lot of people interested in the ketogenic diet and they’re interested for the right reasons they’re looking:
- to lose weight;
- to improve their overall health;
- to reverse a health condition.
But the thing is is that there’s a lot of traps if you will that. People are falling into a lot of common mistakes. Maybe you hear about the ketogenic diet from your friends you start following it but then it just doesn’t work for you.
So, that’s why in this article we’re gonna talk about the biggest keto mistakes that are going to ruin your results. Stick around to the end you don’t fall into this trap and you can improve your health naturally.
Before we get started I’m doctor Zyrowski and welcome to the
blog. If you’re new on our site it’s a pleasure to have you here. I can help you excel your health and your life.
Let’s go ahead and kick this off and talk about the ketogenic diet
One of the things I find clinically is that a lot of people who tell me they’re on the ketogenic diet they’re following a like a high-fat diet but they’re really not on the ketogenic diet.
I don’t say that to disparage anybody. But here’s the thing, is if
you’re putting the effort in to follow the ketogenic diet I want you to get results.
It’s like if I was following workout plan in order to put on muscle, but yet like the workout plan wasn’t going to do that I would want someone to let me know.
So, that’s why we’re gonna really get into this and help you get the best results.
The ketogenic diet is a high fat diet, moderate protein in low carb diet.
During the ketogenic diet is very important to eat lots of good leafy greens.
It’s going to be a diet that’s high in green leafy vegetables.
You’re gonna consume what less than 50 grams of carbohydrates a day. Some people, depending on their insulin resistance and what they have going on, they need to consume all the way down to like 20 grams of carbohydrates per day.
It is a diet that when you are following the ketogenic diet you are in the state of ketosis. If you are not in the state of ketosis and you’re probably not doing it right.
We want to make sure that if you want to follow the ketogenic diet you are doing it correctly, that you can get into the state of ketosis to get the benefits. Otherwise you’re just on a low-carb diet which is healthy too, but it’s just not the ketogenic diet.
It is going to allow your body to start bringing fat for energy which is very powerful for people who are looking to lose weight. Reverse fatty liver, reverse insulin resistance is a much cleaner fuel source for your body and it offers a lot of health benefits.
Ketogenic diet is just being more and more researched every single day and as a result they’re finding that it helps with so many different conditions:
- heart conditions;
Ketogenic diet is becoming more and more well researched and really when we look at it it’s more powerful, Than we ever thought it was way back in the day.
1. Cutting Carbs Too Fast
Let’s talk about the first thing that people make a mistake with. The first thing is gonna be cutting carbs too fast.
Let’s say you’re thinking about starting the ketogenic diet. You’re interested avoid mistakes and one of the things that you do is you decide that you’re gonna go from how you’re eating and you put a stake in the ground on this particular day.
You’re starting the ketogenic diet but how do you think your body’s gonna react if you’re eating somewhere around like 300 grams of carbohydrates per day? And you’re eating sugar, and you have lots of caffeine and then all of a sudden you go into the ketogenic diet.
It is an absolute shock for you.
What I recommend is that you don’t particularly put a stake in the ground on whatever day, that is that you want to make the shift but you actually start transitioning slowly.
One of the things that will happen is your body will react negatively. It’s coming off of sugar, it’s causes headaches, it causes cravings, it causes all kinds of issues. Same things going to happen if you’re coming off of a high carb diet going to a low carb diet.
So, you want to kind of taper those carbs down and start increasing the fats.
Also what can happen is you can end up with a really upset stomach just going and increasing fast like that overnight. Make sure that when you transition into the ketogenic diet you don’t do it too abruptly.
2. Electrolyte Imbalances
Number two on our list is going to be electrolyte imbalances. When you start the ketogenic diet due to the lower carb intake you tend to flush a lot of water out, with that water goes a lot of electrolytes.
If you’re someone who has an electrolyte imbalance you’ll start to get all different types of symptoms you can get like:
- heart arrhythmias;
- muscle twitching;
- lot of cramps.
So, the thing is that with the ketogenic diet you can potentially get those electrolyte imbalances. That are very uncomfortable it can:
- disrupt your sleep;
- cause issues with your blood pressure;
- cause so many different issues.
You can just start increasing your sea salt intake as well.
So, put lots of sea salt on your food and you know it typically, it’s a good thing that you crave on the ketogenic diet is more sodium. That’s because your body is going to be flushing out those electrolytes.
So, if you use a good sea salt it’s going to have a lot of different minerals in it very good for you.
When you’re on the ketogenic diet don’t let electrolyte imbalances, get the best of you. Electrolyte imbalances can cause a lot of symptoms and it causes a lot of people just to stop because they get afraid of those symptoms.
3. Not Eating Enough Leafy Greens
Next is not eating enough leafy greens. The ketogenic diet is a diet that is high fat moderate protein.
But the thing is that when we look at leafy greens we have to make sure we’re eating a lot of them. We need these micronutrients went on the ketogenic diet. They’re very important and also when you look at different leafy greens they’re very rich in these different minerals.
That minerals are very important for us on the ketogenic diet and so eating lots of leafy greens. Start your day out with a nice big salad!
If you’re doing intermittent fasting and keto. Start your day out with
a nice big salad smoothies with lots of leafy greens. We want to make sure that we’re getting lots of them in.
So, that we get the micronutrients necessary in order to actually stay healthy while on the ketogenic diet.
4. Calorie Counting
Next common mistake is going to be a calorie counting. I see a lot of people start the ketogenic diet and they’re kind of stuck in this old way of calorie counting. When dieting and making sure that they fall into a calorie deficit.
The thing is that like when you look at the ketogenic diet versus like a low calorie diet they’re very different in how they act on the body.
When you’re following the ketogenic diet as long as you’re not just blatantly overeating to a high extent. Then you’re going to start losing a lot of weight.
The other thing about the ketogenic diet is it’s not as necessary to calorie count you should avoid this. If you’re eating too you’re comfortable, if you’re eating the correct foods the weight will start to fall off.
So, don’t get too caught up in calorie counting when on the ketogenic diet.
Other thing is that you tend to just eat less when on the ketogenic diet because there’s a satiety factor that comes with it.
If you’re just doing a low calorie diet there’s always a problem with feeling hungry, if you’re following the ketogenic diet there is this whole satiety factor that with it where you don’t really get a lot of food cravings.
So, don’t get too caught up on this when you’re following the ketogenic diet.
5. Not Enough Sleep
One of the top mistakes is gonna be not getting enough sleep. When you don’t get enough sleep you have an increase in stress, increase in stress goes and causes all kinds of issues.
I mean have you ever been on a diet and then you have like multiple stressful days in a row and everything goes off the rails?
Well that is what tends to happen when on the ketogenic diet. You tend just grab whatever foods in front of you, you tend just have this cortisol, which is going to be spiked and cause cravings and all kinds of issues for you irritability.
So, make sure that we’re getting enough sleep, that we’re not raising stress hormones in our body and causing failure on the ketogenic diet.
6. Hidden Carbohydrates
Next is hidden carbohydrates. This is a big one too because on the ketogenic diet a carb in many cases is a carb. You see a piece of bread you go carb.
But the carbs that are hidden, are the ones that really mess you up.
So, for instance if you go to a restaurant and their sauces or different drinks that have hidden sugars in them.
You’re gonna have to watch out for all those hidden carbs that are going to be in sauces, condiments and hidden in different drinks.
7. Too Much Dairy
Next is going to be too much dairy. Lot of people get on the ketogenic diet and they are like an earring to the max. I mean it’s cheese everything high-fat cream all that. But the problem is that many people are sensitive to dairy.
If you’re really sensitive to dairy and you’re gonna start having some inflammatory issues from it, a lot of upset stomachs from it and it’s not gonna sit well with you.
It can cause you to fail on the ketogenic diet because you may interpret that dairy sensitivity. You can think:
The ketogenic diet doesn’t work for me. I tried it in all of these negative things happen.
So, we want to make sure that if we are someone who is sensitive to dairy, that we are not overdoing it on the ketogenic diet.
The other thing about theory is that it is very calorie dense and depending on what type of berry you’re utilizing. If it’s like milk I mean there is natural sugars in there. That can disrupt your state of ketosis.
So, keep that in mind and if you’re having a reaction that dare you just take it out and then add it back in maybe a week later. If it’s something that doesn’t sit well with you at all, just take it out completely.
8. To Little Protein
Next on our list is going to be a little protein. I have people (women and men) all the time say to me:
You know I’ve been on the ketogenic diet for two months now one of the big problems. I’m having is my hair is falling out.
Here’s the thing about this, here a lot of people they have this idea when on the ketogenic diet, that they constantly just need to eat more fat but then restrict everything else and they tend to restrict protein too low.
When you start with restricting protein too low it can cause:
- hair loss;
- all types of issues.
On the ketogenic diet make sure that you’re getting adequate protein in order to find good success with.
9. Eating Bad Fats
Next top mistake on our list is eating bad fats. Okay this kind of steps into that realm of dirty keto. When we look at dirty keto eating bad fats is gonna be eating a lot of vegetable oils, eating a lot of bacon. Bacon is fine on the ketogenic diet, but just not in high amounts.
So, we have to really avoid these bad fats because they’re highly inflammatory.
If you’re eating bad fats constantly on the ketogenic diet it can cause all kinds of failure, but of course it can cause an inflammatory condition which will stop you in blunt weight loss.
So, we want to make sure that we’re doing our best eat clean keto. We want to stay away from the fried foods, all that stuff.
10. Not Enough Water
The final one is you’re not getting enough water. You’re starting to feel constipated you’re like:
Oh my gosh this is terrible!
I’m getting just you know bound up here because you’re not getting enough water. Remember carbohydrates for every gram of carbs your body holds four grams of water.
So, because you’ve now lowered your carbs you’re going to start lowering how much water your body holds. In some cases that’s a good thing because your body will let go of some of the excess water that it’s been holding.
But the problem is you’re also losing some of the water your body needs. And you want to add more water into dice so make sure you’re drinking a lot of water.
You know that old adage about 8 cups a day or glasses a day whatever works for you. But you want to start adding more water in because many of you are not getting enough water.
I also want to share with you is I did this very powerful Keto Diet Guide.
Check out this article it’s very important for those who want to follow the ketogenic.
Be sure to implement this information, put in the comments section below some of your favorite foods on the ketogenic diet.