Every diet has its own list of common mistakes or misunderstandings. From breaking the diet to just following the wrong procedures, they aren’t easy to figure out. Keto diets are one of the most misunderstood diets out there because there is no real definition of what “low carb” entails — and it varies person to person — people trying this diet are bound to have a few issues along the way.
While Keto diets can cause significant weight loss, they do carry their own risks. And, those risks go up when the diet itself isn’t followed properly. So, before you go low carb, make sure you don’t commit some of these common keto diet mistakes.
Eating Too Many Carbs
Not a lot of people understand what a low keto carb diet actually is. Therefore, a person may assume they’re on a low carb diet, but eat too many carbs, which means they won’t lose weight or reap the benefits of the keto diet itself.
Starting the Keto Diet Off Wrong
Before you go low carb keto, you should research it entirely. It’s best to speak to a physician too — and make sure your body can physically handle a low carb keto diet. Some people assume a keto diet just means eating meat all day (wrong) or don’t understand what foods and drinks have carbohydrates in them. Before you go on the keto diet, research it and read up on what keto diet really is.
Not Preparing Yourself for Withdrawals
If you are a heavy carbohydrate eater now, cutting back to a low carb diet is going to give your body a shock. You could feel tired, cranky and even sick. While some people can have normal withdrawal symptoms, other people could be having hypoglycemia (low blood sugar) from not getting adequate sugar. You need to prepare yourself for the effects of lowering your carbohydrate intake. If you’re dropping dramatically low, consider slowly lowering your carb intake each week until you reach your goal — this will also lessen the withdrawal symptoms.
Ignoring Fruits and Vegetables
Yes, low carb means cutting out as many carbs as possible, but if you’re feel crummy on your diet, think about your fruit and vegetable intake. A lot of people feel crummy on a low carb diet because they aren’t getting adequate fruits and vegetables. You should be eating more fruits and vegetables than any other type of food — and fruit has sugar, which helps replace what you would get from eating carbohydrates. But make sure you eat less fruit and more vegetables.
Yes, you don’t have to count your calories as closely with a low carb diet, but that doesn’t mean you should binge on everything else. Make sure to monitor your caloric intake to make sure you aren’t over or under eating.
Eating Low Carb Substitutes
The only successful low carb diets are those that eat whole, real foods. If you’re eating processed low-carb alternatives, you’re not getting the maximum benefits of the low carb diet. Don’t just continuously eat because you’re on a low carb diet. Make sure you’re eating healthy portions.
You’re Skipping Meals
Yes, you should cut down on calories to lose weight, but skipping meals can actually make you weigh more than just eating your meals. A lot of dieters assume that skipping a meal will save on calories, but you actually are eating more calories throughout the day when you eat at the other times. So, instead of skipping, aim for three healthy meals per day or six smaller, healthy meals per day.
Ignoring the Risks
Some research shows that low carb diets, especially long-term, put people at risk for heart arrhythmias, osteoporosis, kidney disease, cancer, etc. While further research is needed to verify these claims, it is something to consider. Check with your physician before trying a low carb diet. Underlying medical conditions and prescription medications you are taking could prevent you from being on a low carb diet in the first place.
You Decided to Go Gluten-Free For No Reason
A lot of people assume that gluten-free is healthier and a great way to lose weight. But, gluten-free diets often lack the nutrients your body needs from whole grains — like fiber. Omitting gluten-free foods for no medically necessary reason (such as not having Celiac or a gluten intolerance), could actually make you lose less weight.
You Snack All Day Long
Some keto diets call for six small meals each day, but a lot of people misinterpret this guideline to eat micro- portions all day long. Those little snacks here and there, while small in size, could add up to a higher caloric intake than you might realize; thus, keeping you from losing weight.
Ketogenic dieting is all about watching what you eat and really thinking ahead. Plan your meals out, check your daily caloric intakes and do your keto diets right. By doing so, you’ll notice the weight comes off easier and you actually reach your weight loss goals.