The ketogenic diet is a diet that can help you to lose weight faster. It can as well result in serious side effects but can be avoided. Not because you were told to following a simple keto diet of eating more bacon and fewer carrots doesn’t mean you should get carried away at all times.
Here are some Mistakes to Avoid on the Keto Diet
1. Not Eating Enough Fat
Of course yes, it is possible even eating a high-fat diet. Most especially if you’re coming over from the low-fat camp.
Trust the ketogenic diet and your body’s biological process. You really need to eat fat to lose fat.
2. Eating Too Many Calories
If you are serious about your weight, you really need to be in a calorie deficit to lose weight.
Since the ketogenic diet makes this easy due to the high satiety foods, this is not a license to eat as much as you want.
Have a limit to the calorie-dense keto foods such as nuts and keep an eye on dairy, especially cheese.
Taking snacks may trigger unnecessary insulin spikes which can STALL ketosis.
The most important thing to know is that, however, if you’re following a keto diet plan correctly, you shouldn’t need to snack very often.
In fact, you may not know that you are feeling hungry during mealtimes.
And that’s okay – you don’t have to eat just because the clock says so. You don’t have to eat If you’re not hungry…
It’s a good way to start intermittent fasting which can seriously skyrocket your weight loss.
4. Eating Too Much Protein
Aim for a healthy range of between 0.6g and 0.8g of protein per pound of body weight.
Eating a bit of protein can be as bad as eating too much. Get your macros in balance. But don’t obsess over them!
Can I Drink Alcohol on the Ketogenic Diet?
Wow!No. If you’re serious about getting the best from keto, then I’d recommend total abstinence.
Alcohol provides NO nutritional value and only adds to your calories.
Worse still, the fat burning of ketosis is blocked until the body finishes metabolizing the alcohol.
For instance, consuming alcohol increase levels of ketones (but slows weight loss) and will, therefore, skew readings if you’re using a breath analyzer.
However, If you eventually want to drink it, opt for hard liquor such as spirits. These are lower carb choices unlike beer and sweet wine.
what food to eat on the keto diet
Since we eliminated carbs and protein has to be kept in check that reduces the menu a little. Here are the Keto approved foods:
- Meats – bacon, fish (Salmon, mackerel, sardines, anchovies), beef (80/20), lamb, poultry (thighs and legs), eggs, filet mignon, porterhouse, ribeye
- Nuts and seeds – macadamias, walnuts, sunflower seeds, pumpkin seeds etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, olive oil, etc.
- Chicken broth or bouillon cubes with at least 1 gram sodium
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, asparagus, cabbage, mushrooms, bell pepper etc.
- High Fat Dairy – hard cheeses, high fat cream, salted butter, sour cream, cream cheese, etc.
A simple guideline is below 10% calories from carbohydrates (the fewer carbs, the more effective), 15-25% protein (the lower end is more effective), and 70% or more from fat.
Though, if you wanted to ask about other foods – because there are always “Anyway, what about this? foods – here are a list of the foods that are not acceptable:
Grains – Wheat, corn, rice, cereal, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.
Sugar – honey, agave, maple syrup, etc.
And any combination of the no-no foods and the Keto approved foods are still not acceptable..
5. Diet Sodas, Yeah OR Nah
Well yes and no.
While the calories in diet sodas are almost non-existent, there is a whole other subset of issues we have to address now. Mainly your adherence to the diet.
When you drink diet sodas the sweet pleasure sensors in your brain go off much like when you have real sugar. Well we’ve all heard that sugar is more addicting thanso guess what happens?
Even with artificial sweeteners, you crave more sweetness making an already hard diet to adhere to much, much harder.
Also, some artificial sweeteners cause an insulin spike, like Acesulfame Potassium, or the street name, Ace K.
6. Eating Too Many Carbs
When you consistently eat too many carbs, it could lead to weight gain, but that doesn’t mean you need to cut them out entirely. Just be conscious of your carbs intakes.
Always remember to check food labels for any sneaky, hidden carbs.
That being said, I heart Diet Mountain Dew and I refuse to give it up. You might have a soda that touches you where it smells funny too; don’t give it up. Just monitor your cravings. If you notice cravings for sweets or carbs in general, cut back and make sure you have an iron will.