10 common keto diet mistakes people make

Do you feel like you are giving Keto diet your best efforts and still not getting the desired results? May be you are counting on macros, micros, working out but your probability of making certain mistakes while on Keto can’t be overlooked. In this blog, we will be reviewing the top 10 mistakes most people make that may be the factors behind reaping little or no results from the food plan.

Not eating enough fat-

The Keto diet is not only low-carb but high fat as well. While following keto, 75-80% calories you get come from healthy fats, 10-15% from proteins, and 5-10% from carbs.  Healthy fats in this diet plan are so fulfilling that enables you to stay in ketosis for long and burn more body fat. However, some people don’t consume enough fats, which may push their bodies out of ketosis and may not provide them the desired weight loss results.

Eating too much protein-

Another common mistake most people make while following Ketogenic diet is consuming excess of proteins. Our bodies convert proteins into glucose by a process called glucogenesis. When there is a great amount of glucose present in your body, it pushes you out of ketosis. Thus, it is extremely important to keep a check on your protein intake to get the most out of the diet plan.

Going high on calories-

Many people think that they can eat as many calories as long as they come from fats. However, this statement is misleading. Though you must get 75% of calories from the fats but getting more calories than you burn may backfire on you and will add up a few extra pounds to your body weight. An average adult needs around 2000 calories per day but it varies for each individual depending on age, body weight, and overall fitness of an individual.

Not staying hydrated-

Water is crucial for carrying out essential body processes, including body fat-burning. Also, you must know that during the initial few days of following Ketogenic diet, body cells expel water and the water you lose during this phase is called ‘water weight loss’. Since the human body loses more water in ketosis, you need to increase your water intake. Drinking at least 64 ounces of water each day helps flush out toxins and promote circulation of blood and nutrients. 

Eating too much dairy-

For some people dairy can be intolerable and may even lead to weight gain. Also, as discussed earlier, consuming high amounts of protein-rich foods such as milk, curd and cheese excessively may halt weight loss. It is because dairy is a combination food (it has fat, protein, carbs). If you’re eating dairy foods because of their high fat content, don’t forget that you are also getting a hefty amount of proteins and carbohydrates that may push you out of ketosis.

Eating too many Keto sweets-

Occasionally it’s ok to munch on Keto sweets, cookies, and brownies, because the net carb amount is low. However, consuming lot of calories and increased snacking may increase your cravings for carb, which, in turn, may lead to weight gain.

These are a few common mistakes that beginners make while following a Keto diet. However, if you have ruled out all these mistakes while following the diet plan and still not getting the expected results, try using Keto advanced weight loss capsules that come enriched with the synergistic power of Green coffee beans, Garcinia Cambogia and Black pepper extracts for best weight loss results. Besides, you can seek medical advice to figure out if you have any health condition that is contributing to excess weight gain.