The ketogenic—keto—diet is a progressively famous eating plan that promises big results. However, it’s not the easiest diet to follow, and these early mistakes can sabotage your weight-loss goals.
You give up too soon:
You possibly expect to see results with keto quickly. a lot of keto eaters lose a lot of water weight rapidly after beginning this diet. Without carbs to maintain your glycogen (energy) stores, your body burns through them and dumps all the water they hold. That’s the “water weight” you will rapidly lose in the early days of a keto diet. “We see people quitting before they feel all the benefits of being a fat-burning machine,” Santo says. “Some leave even as soon as the first week.” That’s frequently the result of keto flu. It’s a temporary condition that many keto eaters experience as their body transitions natural energy sources. Keto flu symptoms include mood swings, nausea, headaches, sluggishness, and more.
You aren’t getting enough water:
You’ve heard this proclamation even before starting keto diet: You need plenty of water each day for your health. That’s especially true with the keto diet. Without carbs, your body won’t store as much water. Anything you drink passes right through—you can expect to urinate frequently. “Starchy foods have more water retention,” Dr. Marvasti says. “When you avoid these types of foods, you need to make sure you are compensating by drinking enough water.” These 7 clever ways to stay hydrated can help.
You eat the wrong vegetables:
Many veggies are carb-heavy—they can’t fit into an ultra-low-carb diet. These include potatoes of course, but even yams, corn, peas, and carrots. The best options for keto dieters include asparagus, bell peppers, Brussels sprouts, leafy greens, and zucchini. “What’s tough for many people to grasp when starting out on a ketogenic diet is that you can’t really eat a lot of [certain] vegetables,” Mancinelli says. “When you’re keeping carbs super low, you have to limit vegetables—which goes counter to everything you know about how to eat healthily and lose weight.”
Dieters and healthy eaters are programmed to get vegetables at every meal so as to reach their daily plant quota. However, Mancinelli says the cumulative total can blow through your daily net carbs. “The carbs in all those vegetables add up,” she says. “Some carbs here and there with cheese, nuts, and seeds, and you can really miss the mark for ketosis.”
You don’t plan ahead:
Eating out while going keto can be tricky. Planning ahead helps you know where your next snacks and meals will come from. This way, you won’t be tempted to reach for an easy high-carb fix like fast food. Each week, plan out everything from meals to snacks. If you’re using an app, fill in your estimated macronutrients ahead of time. This will help you get an idea of your overall intake, so you can make adjustments to reach your daily goals more easily.
You’re eating too much protein:
Getting your macronutrients—fat, protein, carbohydrates—in balance ensures your body has the best sources of energy. “The ketogenic diet is actually for ‘nutritional ketosis’ is 20 percent protein, 5 percent carbs, and 75 percent fat,” says Jake Crandall the founder of Okie Crossfit in Tulsa, Oklahoma. “If you go really high in protein, then you are effectively on the Atkins Diet and are low-carb. You’ll achieve weight loss, but not the health benefits of being in ketosis.” According to Harvard Medical School, a daily 2,000-calorie keto diet might look like this: 165 grams of fat, 40 grams of carbs, and 75 grams of protein. Of course, the ratio depends on your specific requirements.
You don’t eat quality foods:
A lot of unhealthy foods simply meet keto’s low-carb, high-fat criteria. But, that doesn’t mean you may or should eat them freely. “A huge benefit to following the keto diet is that the vast majority of processed food is removed with the removal of grains,” Santo says. “unluckily, poor-quality dairy, meat, and veggies may fill the gap.” Look for healthier, better-quality sources of protein and fat. This includes grass-fed meats and limiting processed dairy (think cheese singles) as much as possible.
You pile on the artificial sweeteners:
White sugar, honey, and most traditional sugars are out when you’re eating keto because of the high carb counts. While many artificial sweeteners deliver sweetness sans a single carb, that doesn’t mean you should eat them, Crandall says. “We have demonized sugar—rightly so—for causing unneeded insulin spikes,” Crandall says, but “many artificial sweeteners do the exact same thing.”
You focus on the scale:
“Weight loss for most people will be significant for the first couple of weeks,” Lincoln says. “But just like any eating lifestyle change, your body will adjust and the weight loss will gradually slow down.” Lincoln suggests focusing on “non-scale victories.”
“The argument is that after decades of abusing your body with carbohydrates and thus creating insulin resistance, your body is not going to magically heal itself from a measly 30 days on a low-carb eating plan,” she explains. “If you need things to celebrate while you wait for the scale to start ticking down, look toward your other accomplishments—body composition, pictures, and measurements after three months.”
Give your body time to adjust, and the results will show up and become permanent.