15 Keto Mistakes To Avoid

15 Keto Mistakes To Avoid – Common Mistakes That May Stop Weight Loss – tips after 3 years following a low carb ketogenic diet.

I’ve cycled on and off the Keto Diet over the past 3 years and have experienced it all! In this post I’ll be sharing the keto mistakes to avoid that I’ve learned through my Keto Diet journey. These tips will help you whether you’re new to the low carb lifestyle or starting keto again.

1. Not Eating Enough Fat

The Keto Diet is a low carb and high fat diet. You need to make sure you’re getting enough fat to feel full and keep nourished.

There’s plenty of choice of fats to eat on keto, here are some of the high fat foods I enjoy most often. I try and incorporate a couple of healthy fat options in every meal:

Coconut Oil
Olive Oil
Avocado Oil
Butter
Avocado
Eggs
Nuts (especially macadamia nuts!)
Sour Cream
Single/Double/Thickened/Whipping Cream
Mascarpone Cheese
Cream Cheese

2. Not Drinking Enough Water

I’m sooooo guilty of not drinking enough water. (Pauses typing to search for water bottle…)

Drinking enough water is even more important when you’re getting into Ketosis and staying healthy through your Keto journey too.

3. Not Getting Enough Protein

It’s so important to ensure that you’re getting enough protein to build and repair your body. It’s suggested (source) that your protein goals should be:

For every 1 kilogram of body weight aim for 0.8 grams of protein
For every 20 pounds of body weight aim for 7 grams of protein

4. Not Getting Enough Carbs

How can it be possible to not get enough carbs? Well, the diet is aimed at 20 to 25 net carbs a day. You should really be getting around that figure – mostly from vegetables and maybe a handful of fruit too.

You may be so motivated by the low carb that you’re having little to no veggies and not even getting 10 carbs a day.

I always make a concerted effort when on keto to have at least one veggie with each meal. Through the day that should easily add up to the necessary carb content.

5. Having Too Much Dairy

I’m sooooooo guilty of this one! I love my dairy and it’s just so easy to eat way too much of it! When I feel I’m getting too much I try and aim for only having dairy in one or two meals a day – not every meal and snack of the day.

6. Not Getting Enough Electrolytes – Salt, Magnesium & Potassium

This is one of the most common keto mistakes and one which can cause you to suffer from the dreaded keto flu.

You may need to meet with a health professional to prescribe you medical grade magnesium/potassium to ensure you maintain good health through your keto diet journey.

7. Not Sleeping Enough

Insufficient sleep may undermine your weight loss efforts. (Source.) Try and make an effort to get to sleep earlier if at all possible, to give your body a chance to properly rest and to get the full benefits of all the hard work you’re doing on your keto diet journey.

8. Not Tracking

At least track initially, to understand the carb content in common foods. Then, once you’ve grasped how many carbs are in your typical breakfast/lunch/dinner and you’re in a bit of a routine, you can consider more of a lazy keto approach.

I found that once I knew the rough carbs in my go to foods, it was easy to put together a meal, such as the above green shakshuka, without worrying about counting the macros.

9. Buying ALL The Keto Foods

You don’t have to stock your kitchen with every permissible keto ingredient. You may never use the random/expensive flours, nuts, spreads or pantry ingredient within the first few months if at all.

10. Not Moving/Exercise

As well as my inability to drink enough water, I’m also guilty of not exercising and moving as much as I should.

Try and find something that you enjoy and that’s sustainable in the long term. There’s no point in starting an intensive exercise regime that you can’t sustain for more than a week.

Also, be kind to yourself when you’re starting keto. Gentle movement may be just what your body craves and you can always experiment with more intensive exercise down the track.

Having said that, moving more in any way, shape or form is beneficial for helping you get into ketosis.

Personally I enjoy yoga and short 10 minute kickboxing workouts that I have on a DVD.

11. Comparing Weight Loss To Others

We are all on our own journey. We lose weight at different speeds. Just because you see people on Instagram achieving massive results don’t compare your weight loss journey to theirs.

My ketogenic weight loss journey was very slow at times, I had plenty of (frustrating) plateaus along the way.

12. Making All The Keto Sweet Treats

You don’t have to make every keto brownie, cheesecake, cookie or other keto sweet treat. I tend to make one a week, on a Friday to last the weekend.

And, for the first few months I avoided sweets altogether to allow my body to get adjusted to the Keto way.

13. Too Much Snacking

Initially I ate small meals through the day while adapting to Keto. Then, I tried to avoid snacking and had larger meals instead.

This allowed my body time to rest and digest rather than constantly feeding it.

14. Stressing Over The Scale Too Much

Try and avoid daily weigh ins, or weighing yourself in general, if the number on the dreaded scale causes you too much stress.

You may prefer to take measurements or only weigh yourself once a month to monitor your progress.

15. Stress In General

I found that when I experience times of extreme stress, weight loss just doesn’t happen. So, try and meditate, identify causes of stress and remove as much stress as you can to help your weight loss efforts. (And overall wellbeing.)

If you’d like to join me and get started with Keto, or back onto it again, then here are some posts to inspire you:

Keto Tips For Beginners – tried and tested tips to get started with the Keto Diet.

How To Start The Keto Diet – the steps to take to get started with the Keto Way.

7 Day Keto Diet Plan – a week of meal ideas to inspire you with low carb breakfasts, lunches and dinners.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

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15 Keto Mistakes To Avoid