The ketogenic diet is probably the most complex eating plans out there. There are so many things that can go wrong, BUT for many it has been LIFE CHANGING! For some it can turn into a nightmare. That’s because of these common keto mistakes.
#1 Getting into Ketosis – to induce nutritional ketosis, you have to have a low blood glucose level and a higher concentration of ketones. The optimal level is between 0.5 and 3.0 mMol-s. This happens after prolonger period of fasting or by restricting carb intake for about 2-3 weeks.
#2 Not Restricting Carbs Enough – The most common mistake is not restricting enough carbs. How low you need to go, varies person to person and their tolerance, but the guideline is 20-50 grams of NET carbs. (20g is usually for losing weight, 50g is generally maintenence)
The lower you go the faster ketosis will happen. Initially it is advised to keep it between 20-30g.
#3 Eating the wrong foods – processed foods come in many shapes and forms, and being able to identify what’s good and whats bad for you and your journey is vital! What not to eat on keto are highly inflammatory vegetable poils, trans fats and processed meat that’s cured in sugar, dextrose.
#4 Hydration – Carbs make the body hold onto water. Once you stop eating carbs, you’ll also flush out a lot of water. The initial weight loss a lot of people experience is caused by your body removing the water its held.
Being hydrated is a keto mistake you dont want to be making. They will make symptoms like keto flu more severe. The recommendation of 8 cups of water a day is inadequate when eating low carb – you need to INCRASE your mineral intake as well. Add a pinch of sea salt to your water.
#5 Being Stressed – Another mistake is not sleeping enough and being stressed out. It can also be the secret thing that stops you from getting into a ketogenic state.
If there is too much stress in your life, you’ll release mre adrenaline and glucose into yoru blood stream, this hinders the utilization of ketones and halts the adaption process. Every time you get angry, you’re raising your glucose levels in the blood and become a sugar burner again.
#6 Working out the wrong way – Ketosis is a great performance enhancing tool as well. The problem is that those advantages become apparent only after correct fat adaptation. This takes a long time (several months) and needs to be accompanied by training the right way
#7 – Not Committing Long Term – The biggest keto mistake would be to quit halfway through (I’ve done this, don’t worry!) The ketogenic diet shouldn’t be a quick and easy tool for weight loss although it IS extremely effective at burning FAT!
It should be a complete lifestyle change.