10 mistakes on keto diet

10 mistakes on a keto diet that prevent weight loss

Are you one of those people who did their best with the keto diet but didn't notice the results you wanted ?

Here are the most common mistakes people make when starting a keto diet, and the possible reasons why you can't achieve excellent results on keto.

Here are the 10 mistakes on a keto diet that prevent weight loss :

1. Not eating enough fat

The keto diet is not only low in carbs, but high in fat, as 75% of the calories you eat should come from healthy fats, 20% from protein, and 5% from carbs.

The fats are saturated, so if you eat the right amount you will reduce your cravings for carbohydrates, and it will help you to stay in ketosis, and also boost the burning of fats in the body.

Read also : KETO Diet Benefits

2. Eat a lot of protein

One of the most common mistakes made by beginners on the keto diet is eating too much protein.

Where excess protein is converted by the body to glucose in a process called gluconeogenesis.

This is a natural process that the body performs, whereby the body converts energy from proteins and fats into glucose when glucose is not readily available.

When following a keto diet or any other low-carb diet, glucose generation will occur at different rates to maintain body function.

Our bodies don't need many carbohydrates (as most diets provide), but we do need glucose.

It is possible to follow a diet without carbohydrates and by creating glucose, the body converts nutrients into glucose for energy. This is why carbohydrates make up five percent of macros.

In fact, some parts of the body need carbohydrates to survive, such as red blood cells and the inside of the kidneys.

Through the process of generating sugar, the body produces and can store excess glucose into glycogen if its supply is reduced.

In other words, do not rely exclusively on eating fatty meat, to achieve the goal of achieving the percentage of fat in your meals.

Read also : basics of a keto diet for beginners

3. Eat a lot of calories

You may hear people saying that you can eat whatever you want on keto, as long as the food you eat is high in fat. Although we wish it was true, it is misleading.

Healthy fats should make up the bulk of your diet (75% of your calories), but if you take in more calories than you burn.

It will only gain weight, no matter what you eat, as the extra calories are stored as fat in the body.

An adult needs about 2,000 calories per day, but this varies based on many factors, including; Sex, height, and activity.

Read also : How to lose weight in a very short time

4. Not drinking enough water

Water is essential for everything the body does, including burning fats in the body. If you do not drink enough water, your metabolism will slow down, and thus it will be difficult to lose weight.

Drinking at least a liter and a half of water every day helps your body distribute nutrients, flush out toxins, and burn fats.

When you start out on a keto diet, you may need to drink more water because your body gets rid of more water when you start consuming fewer carbohydrates.

Pay attention pay attention

Tips : Going on a keto diet without a trainer or your own plan may lead to results that harm your body greatly

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5. Failure to compensate or fill the electrolyte deficiency

Many people experience flu-like symptoms (known as keto flu), and that is when they first follow the keto diet. This can happen for two reasons :

1. When the body switches from burning carbohydrates to burning fats, the mind may run out of energy, leading to nausea, headache, and weakness.
2. Due to dehydration and lack of electrolytes, the ketogenic diet causes you to urinate more often.

The keto flu is a good sign that you are heading in the right direction. You can reduce symptoms by drinking more water and taking supplements to balance electrolytes.

6. Eat a lot of dairy products

Dairy products can be an obstacle to weight loss, especially if protein levels are too high, and this can stop weight loss. Dairy products contain a mixture of nutrients: fats, protein, and carbohydrates.

So, if you eat cheese all day as a "keto-friendly snack" for its fat content, you are also getting a large amount of proteins and carbohydrates along with those fats.

Most people can eat dairy on a keto diet without any problems, as moderation is key. Stick to a ratio of 30-50 grams of cheese, and pay attention to the protein and carbohydrate content at every meal.

7. Eat a lot of keto sweets

Some people think that it is okay to eat keto desserts and keto cookies filled with sugar substitutes because the amount of net carbs is low.

But this is not true, in this case you are consuming too many calories, and eating sweet foods constantly may increase your cravings for carbohydrates.

Keto desserts are sometimes fine, but they don't have to be a staple of your keto diet.

8. Eat light meals heavily

There are plenty of great snacks that you can have on the keto diet, such as seeds, cheeses, avocados, and nuts.

However, snacks can be a subtle way to eat more calories, giving the body an easier source of energy instead of body fat.

Snacks should be eaten as much as possible, eat them only if you are extremely hungry, between meals; By doing this, you are allowing your body to switch for energy through stored body fats rather than obtaining energy through snacks.

9. Eat carbohydrates and hidden sugars

There are a lot of foods that appear to be low in carbs, but they are not.

Hidden carbs can be found in condiments, condiments, sauces, seasoning broths, tomato sauce, and ketchup.

Always check the nutritional values ​​on the food before trying any new food, just to check for carbs or hidden sugar.

Reading the label is very important as it takes a few seconds to check and this could be the difference between losing weight or not.

Thereare also some medicines that contain sugars, so check with your doctor or pharmacist about whether the medicines you are using contain sugars.

10. Not sleeping enough

Gettingenough sleep is important in losing weight. Without adequate sleep, the body feels stressed which leads to less effective metabolism and leads to clinging to stored fats for support.

Plus, when you are tired, it is less effective in controlling your cravings such as eating a cup of sweetened cappuccino, eating extra snacks, or ordering a quick meal for a faster but less healthy meal.

Did you know that 7 to 9 hours of sleep per night helps the body by using this time to burn fat without doing anything ?

Still having problems

If you excluded all of the above and your weight is still stable and not decreasing, in this case we recommend visiting a doctor to rule out health problems that may prevent you from losing weight.

While this can be frustrating, we recommend that you stay positive, stick with it, and plan for the long term. And do everything right, because the keto diet is one of the most effective ways to lose weight.

Click here to get your Keto Diet plan