Going keto may seem fairly simple, right? Many people think the diet only has to do with your carbohydrate intake. Restrict your carbs, increase your fat, get into ketosis, and lose weight. This assumption can be one of the biggest risks to not reaching ketosis.
Let’s take a look at the five biggest mistakes people often make when starting the ketogenic diet.
#1 You Accidentally Consume Too Many Hidden Carbs
We know that restricting your carbohydrate intake is the most important part of the ketogenic diet, but avoiding carbs can be challenging. You will find that so many foods contain hidden carbs. You may be surprised to find hidden sugar in things like condiments, salad dressings, and even certain seasoning and spice mixes! To make sure you aren’t consuming too many carbs and hindering your body’s ability to reach ketosis, be sure to read food labels very carefully.
#2 You Aren’t Getting Enough Electrolytes
Electrolytes play a significant role in your overall health when starting a ketogenic diet. Maintaining proper electrolyte balance early on is a great way to help combat symptoms of the keto flu, but it is just as important throughout your ketogenic journey. When you deprive your body of glucose, your liver will hold onto glycogen and will pull in water and electrolytes. You will need to replenish your body with both water and electrolytes to avoid feeling sick and worn down. Try sipping on Powerade Zero or bone broth for an added boost, and drink plenty of water throughout the day.
#3 You Aren’t Eating Enough Fats OR You are Eating Too Much Protein
Any type of macronutrient imbalance can make getting into ketosis difficult. Not eating enough fat or eating too much protein is a common ketogenic diet mistake. Some people think they need to restrict their fat intake, but your body is relying on fat as its new fuel source. Don’t be afraid to eat healthy fats – It’s an essential part of the ketogenic diet! You will also want to watch your protein intake. Eating too much protein can kick your body out of ketosis.
#4 You are Looking for a Quick Fix
Unlike fad diets, the ketogenic diet is not going to offer a quick fix. It takes your body time to adjust to the new way of eating and to start using fat for fuel instead of glucose. Getting into ketosis can also take a little bit of time, so don’t be discouraged if the ketogenic diet isn’t offering you a quick fix. It is meant to be a lifestyle change vs. a diet, so try to reframe your way of thinking when it comes to dieting. With the proper steps, change will come, and you will start to see the weight come off, your energy levels increase, and the brain fog lifted. Stick with it!
#5 You Aren’t Drinking Enough Water
Getting enough water is so important for overall health. Water will help flush out built-up toxins and help keep your digestive system working the way it should be. Many people experience constipation when they first start a ketogenic diet. Drinking 8 glasses of water per day (more if you’re exercising) can help combat this.
If you are just getting started with the ketogenic diet, remember these mistakes and take the steps necessary not to fall into these traps! Already following a keto diet and struggling to reach or maintain ketosis? Look at these common mistakes and see where you can make adjustments to reach your own optimal health.