Many people are shocked to learn that the keto diet has been around since the 1920s. Although the term keto has only been coined in the last decade, there have been many variations of the low-carb diet that have been used to support it. treat epilepsy since the 20th century. People report easy weight loss while on this diet, but there are some keto diet mistakes you should be wary of.
The basic premise of a low carb diet is that you should eat less complex carbohydrates and more protein and healthy fats. The problem is, keto is very different from Atkins and other low-carb diets because it’s more restrictive. Many variations made the diet more livable, such as clean and dirty varieties. However, this diet has many advantages and disadvantages.
Wanna Liv features 20 success stories from people who made the keto diet work for them. One lady, Ileka, weighed over 300 pounds. She had tried all the diets, and yet her weight was at dangerous levels. When Ileka started the keto diet, she lost 40 pounds in a seemingly unheard of months.
She continued to lose over 120 pounds. She is just one of the many fantastic weight loss stories that give people the enthusiasm they need to start this way of life. Unfortunately, not everyone will lose weight with this plan, as there are many keto diet mistakes that prevent weight loss.
Keto Diet Mistakes
The keto plan is beneficial if you follow the basic guidelines. If you find that you are not losing the desired weight or if your weight loss has stalled, you may be having trouble with the most common keto diet mistakes. Here are the most common mistakes that can easily be corrected to jumpstart your weight loss.
1 – ADDING TO TOO MANY SWEETS
Whether you like to cook keto delicacies or buy them in the store, you should know that they still have some calories and fat that you need to consider. Sure, the front of the box looks appealing as it says they’re only 2-5 carbs, but have you looked at the calorie content of these treats?
No diet plan will allow you to snack on sugary treats all day long. If you have a sweet tooth, you need to master it. You can sabotage your diet by stacking desserts, even if they are lower in carbs.
2 – DON’T EXERCISE
The best way to lose weight and keep it off is not only to develop a good diet, but you also need a good exercise program. There is no magic diet that will melt the weight without any work. Exercise helps burn calories and fat, which is why it is essential for a healthy diet.
3 – EATING TOO MANY CALORIES
So whether you are adopting a vegan lifestyle, a Mediterranean diet, or a keto plan, you need to count calories. One of the biggest mistakes of the keto diet is that people don’t count their macronutrients. You need to use an app or write down your levels of carbohydrates, fats, sugars, proteins, and other vitamins. You’ll be surprised at how much you eat when you really start to track.
4 – DON’T READ THE LABELS
Are you still using the net carbs wording on the front of the box? You might be surprised to know that these advertising gimmicks don’t always tell the real story. Most keto diet bars and drinks use sugar alcohols as sweeteners.
While a little bit of these artificial sweeteners can’t hurt you, the overabundance can be too much. Also, people with diabetes react differently to some of these alternative sweeteners and may raise their glucose levels. Always read labels and see what is used in the products you buy, as some of the carb counts are high if you are not using only net carbs.
5 – CONSTANT SNACKING
If you watch the famous My 600 Pound Life show on TLC, you may have heard Dr. Nowzarden tell his patients that you need to eat 1,200 calories a day, a diet low in carbohydrates and high in protein. Her diet shows that you can’t eat what you want and still expect to lose weight.
6 – NEGLECTING PROTEIN INTAKE
One of the biggest keto diet mistakes is that people make it interchangeable with Atkin’s diet. While the principles are the same, the methods are different. You can’t eat as much protein as you want on the keto diet, nor can you avoid it altogether. This is certainly not a plan for those who don’t want to eat meat.
Your protein must be balanced with fats and nutrients to be successful. Eating hamburgers, bacon, pork chops, and sausage all day long is better than sweets, but the overabundance isn’t going to help with weight loss.
7 – NOT GETTING ENOUGH FAT
Your body needs healthy fats to give you energy and protect your vital organs. It’s also essential to keep your blood pressure and cholesterol checked and helped the body absorb essential nutrients.
To do the keto diet correctly, you must erase the old thought process that states fat is bad for you. Fats like coconut, olive oil, palm oil, and sunflower are right for you. Avoid fats that come in the form of vegetable or corn oil. Please stay away from saturated or trans fats as they are the ones that will clog your arteries.
8 – RELYING ON FAST FOOD
If you’re not meal prepping, then you’re making a huge mistake. Relying on fast food for a quick keto meal only works in a pinch. You shouldn’t make fast food your eating plan because of the hidden carbs and fats.
Did you know that many of these burger joints use sugar in their burgers, chili, and other seemingly keto-friendly foods? Asking them to remove the bun is a good start, but it’s not going to take the place of eating at home. Unless the restaurant has a specific item that is keto-friendly, you need to investigate the ingredients.
Also, it’s easy to think that you can have two double cheeseburgers minus the buns and be within a safe range for your diet. However, think about all the calories you’re consuming. A double cheeseburger has around 500 calories, and two of them would be 1,000 calories.
Now, how can you eat all that and still expect to lose weight? Sometimes, taking the bun off won’t help you. Another consideration is ketchup. Did you know that ketchup has as much sugar as a donut? It’s a scary thought, but you need to watch what you’re putting on your sandwiches too.
9 – NOT HAVING SUFFICIENT WATER INTAKE
Are you drinking enough water? You still need sufficient water intake to help flush the fats from your body. If you’re not drinking at least six eight-ounce glasses each day, then you’re dehydrating your body of what it needs.
Sure, nothing tastes as good as a diet soda or that bulletproof coffee, but you need H2O to help your body’s processes. All weight loss plans and healthy living guidelines require you to drink good, cold water.
10 – LACK OF VITAMINS AND MINERALS
You must have a colorful array of foods to help support your vitamin and minerals levels. You can’t live on meat alone as you need vegetables, fruits, and grains. Don’t get stuck on eating protein and cheese and forget about all the other things your body needs, like potassium.
While bananas are a good source, they are banned on the keto plan. However, you can get potassium from spinach, broccoli, and mushrooms. If you’re not getting the proper vitamin intake, you will experience muscle cramps and other issues. Taking a supplement may be necessary to keep things like the keto flu at bay.
FINAL THOUGHTS ON KETO DIETING MISTAKES
There is no magic pill, drink, or diet that is going to make fat melt away. No matter what plan you choose, it’s going to require that you work hard. The keto diet has helped many people lose massive amounts of weight, but you must decide if this is a lifestyle that you can adhere to for the long haul.
People tend to put weight back on very quickly when adding foods back into their diet forbidden on this eating plan. Additionally, whether you use clean or dirty keto can significantly differentiate what you eat and how fast you lose. Many keto diet mistakes can stall your weight loss or tell you that this isn’t the diet for you.
Other plans are similar, allowing you a little more fruit and vegetable freedom, like the Mediterranean diet. Still, for quick weight loss, it seems keto is king.
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