Top 12 Keto Mistakes and how to avoid them?

 The Keto diet is simple. It is important to keep carbs low, and fat high.It's so easy that even a caveman can do it. They most certainly did.

Modern society demands more strategy and nuance to make Keto a success. Keto errors can be made without this nuance.

It's possible to fix Keto if you are having trouble with it or know someone who is. However, it is important to first identify the problem before you can solve it.

This article will help you avoid the most common Keto errors.

#1: Too Many Carbs

The Keto diet's most important rule is to limit carbohydrates. Carbohydrates should be kept low to keep blood sugar low. This will allow your cells to access stored body fat and reduce insulin levels. [*]

Hidden carbs can sneak in to your Keto diet if you're not careful. They can be found in sauces, salad dressings, soups and even shellfish.

These carbs should not exceed 10% of your daily calories (for some, closer to 5%) and you won't be able to switch to fat-burning mode. You won't enter ketosis.

To avoid overdoing carbs, read labels and log your meals using the Carb Manager App.

#2: Too much fat, not enough protein

Many people are confused about "high fat". It means that you should eat a lot of butter, cream, and ghee to prepare for a butter-churning event.

While most of your Keto calories (55-70%) will be from fat, at least half your Keto plate should contain protein.

Why? Why? Because protein, which is an essential macronutrient for building muscle and synthesizing hormones to heal wounds, contains 4 calories per grams. Fat has 9.

A Keto meal with 60% fat and 30% of protein will have more protein grams per gram than a Keto meal that has the same amount. This nuance is often overlooked and many people end up lacking the necessary protein to support their bodies' recomposition.

You can use a macro tracker such as Carb Manager to calibrate your Keto meals for enough protein.

#3: Vegetable Oils

Most people have heard of dirty Keto. This refers to a Keto diet high-in inflammatory vegetable oils but low in actual vegetables.

Vegetable oils are high in a polyunsaturated fat acid (PUFA), called linoleic acids. Consuming a lot of linoleic acids can cause inflammation that leads to fat storage.

In fact, researchers have found a link between excessive linoleic acids consumption, especially from soybean oil, and the American obesity epidemic. [*]

High-PUFA vegetable oils can be harmed by high heats. They can form compounds known as oxidized oils that accelerate the development of heart disease. [*]

Solution: Reduce your consumption of soybean oil, sunflower oil and other vegetable oils and focus instead on healthy Keto fats such as extra virgin olive oil, extra-virgin coconut oil, and butter.

#4: Neglecting Low-Carb Vegetables

Another hallmark of dirty Keto diet is the exclusion of all non-starchy veggies. Imagine a plate of cooked bacon fried in sunflower oil, with no green.

Vegetables provide a wealth of micronutrients that are hard to find anywhere else. For example, spinach is rich in vitamin K and vitamin A as well as folate, manganese and folate.

Even if you take supplements, you will miss out on the many beneficial phytonutrients that plants contain. These nutrients are not available anywhere else.

You can solve this problem by filling your Keto plate full of low-carb vegetables like spinach, broccoli, asparagus, lettuce, and chard.

#5: Inadequate Electrolytes

Many sources recommend that you drink more water when on Keto. It's not a bad idea, as limiting carbs can have a diuretic effect. * You lose more fluids via urine.

You also lose more electrolytes, such as sodium and potassium. Deficiencies can occur if these minerals and fluids aren't replenished.

Electrolyte deficiency symptoms include headaches, muscle cramps and fatigue, weakness, confusion, and even insomnia. It sounds a lot like Keto flu doesn't it

Multiple forces push Keto people towards electrolyte deficiency

Elevated electrolyte loss from urine. [*]

Reduced sodium intake due to whole foods being low in sodium

Reduced potassium intake due to low-carb foods such as root vegetables and fruits.

Over-hydrating can lead to a decrease in blood sodium levels. [*]

Solution: Eat electrolyte rich foods such as leafy greens and salt your meals well. Consider taking an electrolyte supplement, if needed.

#6: Dairy

Although dairy products can be Keto-friendly if you are a vegetarian, there are two possible problems when you consume milk products on Keto.

In fact, the dairy product is not Keto-friendly

You can't tolerate dairy

First, not all dairy products are high in fat or low in carbs. You can find sugary yogurts and low-fat chocolate milks in any supermarket's dairy aisle. These foods won't support your Keto goals.

Tolerance is the second problem. Many people have difficulty digesting milk sugar (lactose), dairy protein (casein, whey), and/or both. Consider eliminating dairy completely if this sounds familiar.

Solution: If you are able to tolerate dairy, consider high-fat options such as whole milk, cheese, or butter.

#7: Chasing Ketones

Keto is a diet that produces ketones in your body to fuel your brain. [*] It is possible to measure ketones in your blood, urine, and breath. (Carb Manager can be integrated with the BIOSENSE(r), breath ketone meters and the Ketojo blood ketone meters.

People obsess about maximizing their ketone levels. This is what makes Keto their sole focus.

While it is useful to check your ketones on an occasion, they are not the only thing that matter. A drop in ketones could indicate increased Keto-adaptation. This could indicate that your body is using ketones less efficiently.

Ketones with higher levels are not necessarily better. Keep this in mind.

The solution. Instead of trying to chase ketones, think about why you started Keto: to lose weight, increase energy, feel sharper and so on. These are the metrics you should track.

#8: Obsessing over the Scale

It's a good idea to weigh yourself every now and again if you want to lose weight with Keto. However, "scale weight" is not always the truth. Obsessive weighing is not a good idea.

First, you need to know that weight loss and fat loss are two different things. It is possible to lose fat while gaining muscle, and the number on your scale could rise! (Pro tip) A DXA body scan can be used to accurately measure your body composition. )[*]

Keto's early weight loss is mainly water and not fat. You can expect a slower pace for losing fat.

You'll also notice a lot of numbers you don't like if you weigh yourself constantly. This will make it worse than any good feelings you had earlier.

Negatives have more power than positives. This is human psychology.

Solution: You can weigh yourself once per week after waking up.

#9: Too many Keto Sweets/Snacks

Keto-friendly sweets can seem harmless and a way to curb your cravings for carbs. Even low-carb cookies aren't without calories. The urge to snack on them all day can hinder your progress and make it difficult for you to reach your weight loss and health goals.

This is the solution. You can make sweets and snacks an occasional treat, rather than a daily part of your daily routine. This Keto Coffee and Cream Granita is a great choice if you are a sweet-tooth and want a low-calorie treat.

#10: Food Quality is not taken into consideration

You may not be seeing the results you desire or experiencing discomforts such as skin breakouts, digestive discomfort, and dehydration.

Dirty Keto is not the best way to achieve your ultimate goal of vibrant health and weight loss. While this style of eating can help you stay in ketosis (and it may be good for your health), there are downsides to it.

You can maximize the benefits of your Keto diet by eating a variety of low-carb, nutrient dense whole foods and unprocessed food.

Here's the solution. When possible, choose organic vegetables and low carb fruits. Choose grass-fed animals, high-quality healthy fats, and nuts and seeds.

#11: Failure to Prepare

Planning is key to success in Keto.

To save time and keep you on track, make meal prep and batch cooking a part of your weekly schedule. You will be less likely to panic and grab a quick bite at the gas station or order takeout if you have lunch and dinner prepared.

Here's the solution. For top tips and tricks on simplifying your Keto lifestyle, check out our guide to easy Keto

#12: Not Getting Enough Fiber

High carb and fiber-rich are terms that often go hand-in-hand. It can be difficult to get enough roughage when you eat low-carb. With some planning and careful preparation, you can still get your fiber requirements met with a balanced Keto diet.

Fiber can be found in plant-based foods in two forms: soluble and insoluble. Both are thought to have a variety of health benefits including weight loss and support for a healthy digestive system. They may also protect against diabetes [*][*][*]

Here's the solution. The solution.

Avoiding Keto Mistakes

Were we able to cover every possible Keto error? No.

These areas can be addressed and you will be able to live low-carb.

Keto is an easy diet but requires some nuance. This blog post can be referred to whenever you need a refresher.