11 common keto diet mistakes: How to overcome them?

To say that the keto diet has changed my life is to say nothing.

It has completely changed my lifestyle in a way I couldn’t even imagine.

I know it might sound a little silly when I say this about diet, but it’s true.

Many of the things that limited me no longer exist, and before the diet, I didn’t even know that you can get rid of them!

I no longer suffer from chronic fatigue and mood swings. I don’t listen to my stomach rumbling all day. My energy level is stable throughout the day – from the moment I wake up until I go to bed.

Losing weight, naturally, was a pleasant effect of the keto diet, but after feeling all the other positive changes, I realized how important it is to treat your body well.

The keto diet influenced me so much that I decided to create this blog to share my discovery with others, and maybe your life can change for the better.

Getting started can be tricky because it takes an effort to change your eating habits for the better. While you will need a certain amount of willpower anyway, if you try to avoid the known mistakes on the keto diet, the transformation may be easier than you expected.

Keto Diet Mistakes: 5 Mistakes to Avoid When Following a Keto Diet | Common Keto  Mistakes

Common mistakes on the keto diet

The main goal of the keto diet is to put your body into ketosis. When the body is in ketosis, it uses fat as fuel and produces ketones. Ketones are becoming the primary source of energy.

However, many have problems getting into a state of ketosis, or after everything seems to work out, they immediately fall out of it.

In this post, I want to look at the common mistakes on the keto diet that prevent them from retraining their bodies to use fat as their primary fuel source.

Fear of fat

Have you heard the expression “to make money, you have to spend it first”?

In the case of keto, this is also true, only for fat. To stay in ketosis, you need to eat fat as your body uses it for energy. It will try to revert to glycogen (sugar) as your primary energy source without fat, which will knock you out of ketosis later.

It may be difficult at first to accept that butter or lard, for example, is not bad for you.

It would be best if you ate fat on a keto diet, so make sure you’re not afraid of trying to avoid it. And in general, isn’t it great to finally eat butter and cheese and not feel guilty about yourself?

Not enough water

This was probably the most challenging thing for me because I do not have the habit of drinking water evenly throughout the day. The standard recommendation is to drink at least 2 liters of water a day.

Remember to drink water throughout the day. Try to keep a bottle of water with you at all times.

If you also did not have the habit of regularly drinking water, keep in mind that you will again run to the toilet more often with an increase in water. However, over time, your body will get used to it, and the situation will return to normal.

Not enough salt

When you try to enter a ketosis state, you may experience something called the “keto flu.” You don’t get sick, but you experience symptoms very similar to the flu, such as fatigue and headaches.

Doesn’t sound right.

Don’t worry. You can prevent this from happening. The leading cause of these symptoms is the loss of minerals. You lose minerals because you drink more water and are eating healthier foods free of preservatives.

Therefore, you need to make sure that you are filling your body with essential minerals, and one of the easiest ways is to consume more salt.

In the morning, I like to add hot sauce to my breakfast because it tastes good, but it also increases my food’s salt content.

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Too much dairy products

One of my favorite things about the keto diet is that you can eat fatty dairy products. However, the problem is that if you overeat dairy products, you may soon notice that you are not losing weight.

To lose weight, you need to create a calorie deficit. What does it mean?

The is the max amount of dairy you should have each day

Let’s say your body burns 2000 calories every day. If you are consuming 1500 calories from food, then your body needs to find where to get the other 500 calories, and on a keto diet, this is done with the help of fat (which is in your body).

But since most dairy products are very high in calories, it is very easy to eat so much that you will exceed the number of calories your body needs that day, and it will not need to burn fat to get more.

Therefore, you can eat cheese, but you do not need to do it in whole pieces.

Not finding your “why?”

This is one of the most important aspects of any diet that people often forget. Understanding why you are doing this keeps 99% of your diet successful.

There will be times when it will be difficult for you to give up something that does not fit your diet, and in such situations, you need to remember your “why.”

Even if this happened and you step aside from your diet, you need to remember “why” you came back.

This “why” will keep nudging you so you can reach your goals.

My “why” was that I didn’t want to look at myself in the mirror anymore and feel unhappy. I was tired of being unhappy because I knew I could take better care of myself.

Of course, I wanted to look good in a swimsuit, but it seems that if your “why” is supported by a strong emotion, it has excellent power.

Eating too much protein

This mistake on the keto diet comes as a surprise to many people, but there can be too much protein.

What Happens If You Eat Too Much Protein?

The fact is that your body needs a certain amount of protein per day, which is reflected in your KBZhU, and anything that exceeds this amount can only prevent you from achieving your goals.

Snacks

If you are often used to snacking, then this habit is difficult to give up, but it is gradually better to do it.

Snacks tend to raise your blood sugar levels unnecessarily, which can knock you out of ketosis and affect your weight loss.

Fortunately, on a keto diet, you don’t need to snack all the time, so the next time your hand reaches for sweets or nuts, for example, think, are you starving, or are you just doing it out of boredom?

If you’re starving, next time you cook, keep that in mind and make your main meal a little larger.

Not enough sleep

18 Side Effects of Not Getting Enough Sleep

The simple fact is that if you don’t get enough sleep, your body cannot cope well with its functions.

Fortunately, the keto diet also improves sleep (it helped me so sure), so this shouldn’t be a big problem unless you hang out all night long.

Excessive stress

When you are stressed, your body’s cortisol levels increase.

Stress & Infertility - Does Excessive Stress Prevent Pregnancy?

What is cortisol? This is a stress hormone, and its spikes are not suitable for you if you want to lose weight because one of its effects is that it increases blood sugar.

Ever wondered why you crave ice cream and something else sweet when you’re stressed? When your blood sugar spikes and then drops, your brain thinks you need to replenish glycogen stores and get some carbohydrates urgently.

It is a survival mechanism built into our bodies.

If you want to lose weight successfully, it’s worth looking for ways to better deal with stress.

Lack of variety

When you eat the same food all the time, it can quickly get bored. One of the most exciting parts of the keto diet, in my opinion, is finding new recipes.

Not always everything works out as the author describes, but this is a reason to learn something.

And although sometimes I like to eat the same thing for lunch for weeks (because you don’t have to think and cook for a long time), periodically trying something new is always interesting.

Take your favorite meat, add some low-carb vegetable to it, season with new seasoning, and who knows, you might create something unique!

Cheat meals and cheat days

Some diets allow you to have cheat meals or even cheat days (i.e., when you can eat whatever comes into your head).

There are no cheat days on the keto diet. If, after all the effort, you suddenly gorge on sweets and carbs, you will be kicked out of ketosis. This is unpleasant in itself, but returning to the diet will most likely not be so easy: the body will again begin to demand sweets, and you will also have to fight yourself.

If you want something sweet, there are enough keto recipes in the world for any occasion. You can probably find keto cake, cheesecake, and chocolate mousse. The main thing is to want it.

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Mistakes can be avoided.

These keto diet mistakes can be avoided if you are aware of them and can prepare ahead of time. Fortunately, now you know some pitfalls on the way, and you have a better chance of avoiding them.

It’s easy to get off your diet, but it’s also easy to stay on.

You will succeed.

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