5 MOST COMMON KETO MISTAKES

As a society, we are always looking for what’s better and what’s trending, so it’s no surprise that we are constantly changing the way we eat.

The ketogenic diet is a star on the rise because keto science is pretty exciting: it has been shown that this diet improves brain health, restores energy, diminishes inflammation, stabilizes blood sugar and much more.

Even though it seems like everyone is in a “keto mood”, this high-fat, low-carb diet is prone to a few slip-ups. And these errors hinder your progress.

THESE ARE THE MAIN 5 MISTAKES YOU CAN MAKE WHILE ON KETO THAT CAN INHIBIT YOUR SUCCESS AND STOP YOU FROM REACHING YOUR MOST IMPORTANT HEALTH GOALS:

MISTAKE #1: FOCUSING ON MACROS INSTEAD OF QUALITY

There are many foods on the market that are technically considered “keto”, but they’re not necessarily healthy. It’s easy to focus on keeping your macros (low-carb, high-fat) inside your daily limits and forget about the quality of the meals you’re eating.

This can lead you to eat inflammatory foods like sweeteners that can prolong health issues that you’re trying to get rid of through the keto diet.

WHAT IS THE SOLUTION?

Use good sources of whole foods and read your labels. These unhealthy ingredients can be hidden more frequently in processed foods, so you should read your nutritional labels and list of ingredients before you make a purchase.

Another good solution is to look for a great keto supplement packed with MCTs and collagen to hit your daily macro goals more easily.

There are also many options of quick snacks such as nuts, seeds, olives, certain fruits and veggies and string cheese that can alleviate the temptation of eating something else. You can also download a food tracking app that will follow your macros and micros, making this task a whole lot easier.

MISTAKE #2: EATING TOO MUCH DAIRY

Dairy is a staple food in the conventional keto diet. However, dairy can be counterproductive for people who have an inflammatory response. In fact, next to gluten, dairy is one of the most common allergens in our society and one of the most common inflammatory foods in our modern diet.

Another issue that comes from eating too much dairy is precisely the amount of carbs it could potentially have if you eat too much. Dairy contains lactose, which in big quantities (surpassing your 50 grams a day) can keep you out of ketosis.

WHAT IS THE SOLUTION?

There are many delicious alternatives on the market: lactose-free milk, nut milk and nut cheeses are not only a great source of fat and protein, but you can find a multitude of different options: mozzarella, cream cheese and many more with a flavor as delicious as their normal versions.

And if you’re a butter lover, grass-fed ghee is an excellent option because it eliminates the protein and leaves only the dairy fat.

MISTAKE #3: AVOIDING VEGETABLES

One of the most common misunderstandings is that people who follow the keto diet need to avoid or limit in big measures their veggie intake because of their carb content.

Unfortunately, this leaves many people without their phytochemicals and probiotics that are needed to keep a healthy gut.

Studies have shown that a high-fat diet with low fiber intake can increase inflammation.

Besides, given the fact that the keto diet can provoke a natural loss of electrolytes because of the loss of water retention, it can make you look for other sources of electrolytes because you’re losing natural vegetable sources of potassium, calcium and magnesium.

The problem with these new electrolyte sources is that they can also contain sweeteners and unnecessary additives.

WHAT IS THE SOLUTION?

Make the produce section your new best friend! While you’re on keto, there are definitely some veggies with too many carbs that should be limited. However, there are many others that are surprisingly low on carbs.

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MISTAKE #4: NOT EATING ENOUGH FATS

Eating enough fats will ensure that your body will enter (and stay) in ketosis. This amount will be determined by how many calories you need to eat in a day, and based on this, the amount of fats should be around 70% of your daily calories.

Not eating enough fats will keep you stuck on the same weight, feeling low on energy, dizzy and lacking focus. This is because your body won’t be able to process vitamins that are soluble in fat (such as vitamins A, D, E and K) which are VITAL for your health.

WHAT IS THE SOLUTION?

Once you start maintaining your fat intake, you will start to notice that you feel more energetic, satisfied, focused and will keep losing weight.

There are also many easy ways to make sure you’re eating enough fat. Increase ketone levels to enter and stay in ketosis through a BHB supplement. Or simply add MCT oil powders to your meals to naturally increase your levels of fat.

MISTAKE #5: EATING ANY TYPE OF FAT

The most common and dangerous mistake many people make is to set up their keto diet with low quality fats.

That means they include sausages, bacon, processed vegetable oils such as soy and canola oil, hydrogenated oils such as margarine and many others.

These are trans fats, not natural and impossible for the body to process.

They are responsible for damaging your arteries, increasing triglycerides and cause heart disease. Do not include only saturated fats that come exclusively from animals.

WHAT IS THE SOLUTION?

A healthy balance of saturated fats, omega 3 and omega 6 is what you should strive for in your diet. Olive oil, chia seeds, avocados, salmon, MCTs, sesame oil and nuts are some of the foods required to achieve this!

FINAL KETO THOUGHTS:

The keto diet can be very successful, when done right. Follow this advice to achieve the best keto results! We’re delighted to be a part of this journey with you.