Avoid! Top Ketogenic Diet Myths and Mistakes That Will Ruin Your Results

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Look:

You know you’re doing this Keto thing because you want to lose weight and look good…

…And once you’re starting to read everything about the Keto, you read opinions that claim as facts.

Let’s explore the common myths and mistakes you must avoid.

Common Keto Myths

Let’s start with the most common one. 

Ketogenic Myth #1 – “I Can Eat All Kinds of Fat”

On the ketogenic diet, it is vital that you are getting enough healthy fats. 

And when you’re starting the Keto, the first thing you need to know is which fats to consume.

Healthy fats can help with inflammation, nutritional absorption, and a host of other processes while breaking down into chemicals that the body needs for specific actions. 

Salmon Image
Salmon and Omega 3 Fatty Acids

Make note of the following checklist.

  • If you have been on the Keto diet for a few days, and find that you are not satiated, fat is probably to blame.
  • While you don’t want to have unlimited fats, you should eat enough healthy fats to become satiated, but not uncomfortably full.
  • The best fats to have would be the omega-3 fatty acids that you get from some fish and plants fats and they can also fight inflammation.  

Try to incorporate more healthy fats like olive oil, nuts, and avocado.

Ketogenic Myth # 2 – “I Will Eat Nothing But Meat, Eggs, and Cheese.”

Too much protein and lack of fiber might make difficult to digest. 

Ketogenic Myth #3 – “Ketogenic Diets Are Temporary.”  

Ketogenic diets are also a lifestyle choice – that means you need to continue or else fails.

And if continued, the lifestyle will help you avoid eating foods that are contributing factors to disease.

Ketogenic Myth #4 – “Keto Diets Can Put You at Risk of Cardio Vascular Diseases”

Although the long term effect of Keto is still largely unknown (more on that later), lowered sugar consumption of Keto diet well balanced help reduce inflammation due to the lowered sugar consumption. 

And you might notice a much healthier blood pressure due to lowered carbohydrates intake when initially switching to the Keto.

Common Keto Diet Mistakes

Ketogenic Diet Mistake #1 – Not Eating Enough Fat

People who are new to Keto diets might not be accustomed to eating healthy fats.

This is especially true when you started out on low-fat or low-calorie diets that try to keep your fat consumption to a minimum.

Accorindg to Perfect Keto, the approved list of oils are…

    • Extra virgin olive oil.
    • Avocados and avocado oil.
    • Macadamia nut oil.
    • Goose fat.
    • Lard and bacon fat.

Ketogenic Diet Mistake #2 – Not Eating Enough Protein

The term “moderate protein” has been a cause for confusion for people are doing the Keto diet.

  • While this is not a typical low carb/high protein diet, you still need to meet your protein goals.
  • When your protein is too low, you risk hair loss, muscle loss, and issues with low energy.

Make sure you calculate your macros to be in the Ketosis state, and keep protein as a minimum goal to reach every day.

A Keto diet might be a low-carb diet, but that doesn’t mean it is the same as the Atkins diet, where the majority of what you eat is meat and cheese.

If you end up eating too much protein while on the Keto diet, you won’t go into Ketosis because amino acids in protein can convert into glucose.

Try to keep your protein to a moderate level, balancing out your meals with grains and vegetables.

Ketogenic Diet Mistake #3 – Failing to Get in Enough Electrolytes

Another common mistake people make when they are on the Ketogenic diet is not getting enough electrolytes.

Keto is a great diet to be on when you want to lose weight and burn excess fat, but it is also a diuretic.

On Keto, you are going to lose a lot of your electrolytes, so you need to stay hydrated and get adequate amount of the 3 main electrolytes you need to focus.

They are sodium, magnesium, and potassium.

    • Sodium – get it from regular table salt, bone broth, and even pickle juice.
    • Magnesium, try taking a magnesium supplement in addition to natural food sources.
    • Potassium – get it either by eating foods like fish and avocado, or by making an electrolyte drink with water and light salt.

Ketogenic Diet Mistake #4 – Using Only the Scale to Measure Your Progress

While it’s always a good idea to have some awareness of where you are in your progress, continuously worrying about how much you weight is going to take all of the joy out of your journey.

  • Don’t let the stress to cause a very negative effect on your emotions, and additionally your hormones.
  • Tracking your progress includes a combination of the scale, taking measurements, seeing how your clothes fit, taking progress pictures, and of course just seeing how you feel.

Ketogenic Diet Mistake #5  – Being Inconsistent

Consistency is key with the Keto diet, for multiple reasons.

For one thing, it not only takes several days just to get into Ketosis, but it can take up to 6 weeks to reach full fat adaptation.

If you get out of Ketosis every week or so, you are never going to reach full fat-burning mode.

Here are some helpful tips to keep you on track with your Keto diet.

  • Make a pact with friends to help you stay on track. 
  • Make meals that you can take with you to work, school, or snacks.
  • Meal prepping ahead of time. 
  • Be sure to stay hydrated or your systems work harder than they need to. 
  • Try fasting. A fast every so often can greatly improve your weight loss efforts.

Ketogenic Diet Mistake #5  – Giving Into the Processed Foods

You’ve probably seen those pre-packaged Keto friendly foods at the store, but the reality is that often those kinds of foods are basically empty calories.

  • Pre-packaged foods come with full of salt and preservatives, and the main thing about Keto is that it works the best when you’re eating whole foods.

Ketogenic Diet Mistake #6 – Not Weighing Your Food

Look: Use a food scale and stay with the correct healthy range of food for proper Keto diet formulation.

Now that the internet has become a massive marketplace for all kinds of low cost items, you can easily find a low cost scale that can help you to keep track of your carb intake, and keep your protein level balanced for your dietary needs.

Ketogenic Diet Mistake #7 – Not Tracking Everything

The first thing you need to do when you are on the Ketogenic diet is track absolutely everything you consume.

A common mistake people make is assuming they know their carb amounts since they are eating a lot of low-carb foods, but are still going over those 20 net carbs a day.

The only way to know for sure is to track your macros. 

This also helps you keep an eye on other macros like your protein, fat, sugar, and fiber. Don’t forget to also add in seasonings, oils, and flavorings as those sometimes contain carbs as well.

Ketogenic Diet Mistake #8 – Failing to Add in Enough Veggies

While some people can do the Keto diet without any vegetables, it is not recommended.

You need your veggies for vitamins and minerals, particularly for fiber and reducing your overall protein levels.

Try to have at least one serving of vegetable a day, but preferably with each meal.

Ketogenic Diet Mistake #9 – Constantly Checking Your Ketones

When you are on the Keto diet, you are trying to get into ketosis. Many people need to know they are in ketosis so they will use strips and other monitoring devices to check their ketones.

There are many reasons your ketone levels might be off on certain days, so the stress it produces is really not worth it.

  • Stick to your 20 net carbs a day, focus on healthy eating with the right macros, and you should be just fine with staying in ketosis.

Ketogenic Diet Mistake #10 – Eating Too Much of Something

Focus on portion sizes and balance out your meals and snacks so that you are not constantly eating just one type of food all the time.

Try to mix up your meals and snacks, focusing on the overall nutrients as well as those net carbs.

Ketogenic Diet Mistake #11 – Failing to Prep and Plan

Another common mistake people make is not planning ahead.

Keto is one of those diet plans where you really need to keep track of everything you eat.

It is best that you plan all of your meals and snacks ahead of time, and prep as much as you can so you aren’t grabbing for a high-carb convenience food just because you’re not sure what to eat.

Bottom Line

It is important to note that the long term effects of the Ketogenic diet is still largely unknown.

For this reason, be sure that the articles you’re reading points out to credible sources and apply your critical thinking when reading.

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