Over the last few years, the ketogenic (or keto) diet has become one of the most popular diets in the world.
The keto diet has actually been around and used for medical purposes for decades, but it hit the mainstream recently and has gained a massive following. Are you considering trying a keto diet? If you want to have success while following this new way of eating, it’s important to avoid some of the most common keto mistakes.
Read on to learn what not to do as a new keto dieter.
1. Quitting Carbs Cold Turkey
Quitting cold turkey can work well for some people. For others, though, it’s better to take a gradual approach and cut out carbs in a slower, more methodical way. This will help to minimize “keto flu” symptoms like nausea and headaches.
2. Not Staying Hydrated
When you cut out carbohydrates from your diet, your body loses a lot of water. This, in turn, can cause you to become dehydrated and experience keto flu symptoms. To avoid this, make sure you’re drinking enough water and supplementing with electrolytes like potassium, sodium, and magnesium.
3. Not Focusing on Food Quality
You could technically eat bunless cheeseburgers from McDonald’s every day and get into ketosis. That’s not ideal for overall health, though. Focus on getting most of your calories from whole, nutrient-dense foods. Save the fast food for an occasional treat.
4. Obsessing Over Numbers
It’s easy to become obsessed with testing your ketones and blood glucose levels when you first start following a keto diet. If you’re not happy with your numbers, though, you might become discouraged and throw the towel in altogether. Gathering data is helpful, but it shouldn’t be the end-all-be-all of your keto diet journey. Focus on other factors like how you feel and how your clothes fit, too.
Many people find that they feel more satisfied when they switch to a keto diet. This causes them to eat fewer calories. If you’re trying to lose weight, this can be a good thing. If weight loss isn’t your goal, though, you could end up undereating and not getting all the nutrients your body needs. Make sure you’re still consuming adequate calories to fuel yourself properly.
6. Not Getting Enough Sleep
Make sure to get plenty of rest as you transition to a keto diet. You might feel more tired than usual, and it’s okay to let yourself sleep a bit more while your body gets used to running on fat instead of carbs.
7. Overeating Protein
When following a ketogenic diet, it’s best to stick to a moderate amount of protein. For most people, that looks like consuming between 10 and 25 percent of daily calories from protein. If you consume more than this and have too much protein on keto diet, you might have a harder time getting into ketosis and staying there.
Avoid These Keto Mistakes
Often, when people complain that the keto diet doesn’t work for them or doesn’t make them feel good, it’s because they’re making one (or more) of these keto mistakes. To avoid falling into this same trap, make sure you’re avoiding these mistakes and prioritizing your health while making the switch to a ketogenic lifestyle.
Do you want to learn more keto diet and healthy eating tips? If so, explore the nutrition section.