If you’re on the keto diet, you might have gone in expecting it to start working for you from day one. In reality, however, many people find that it takes time, simply because they make mistakes in the beginning. When you’re on the keto diet, you need to make sure that you avoid the top five mistakes.
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Allowing yourself cheat days
Often, people on the keto diet feel that they should reward themselves for being responsible and sticking to their diet for a period of time. They give themselves a high-carb reward once a week or so, cutting themselves a little slack so that the going isn’t too hard. Allowing yourself cheat days is a bad idea, however.
When you allow yourself to cheat on your keto diet, it throws your body out of ketosis. Once you’re out, it can take several days back on the keto diet to re-enter ketosis. In other words, when you cheat on your diet, you throw your entire diet plan into chaos. What makes it worse is that cheating tends to bring on powerful cravings for carbs.
It’s important to understand that cheating is simply a bad idea for the keto diet. However, if you need to “cheat”, do it correctly with Julian Bakery They have these AMAZING KETO BROWNIES that we love.
Failing to personalize the keto diet to your needs
As with many other diet plans, personalization is key if the keto diet is to work well for you. Many people find the personalization requirement too burdensome, however. When they choose a diet, they want to be told exactly how much protein, calories or anything else they are allowed. They feel that they can follow a plan when there are clear numbers for them to go by.
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Unfortunately, there are no generic numbers that are right for everyone. You have to put in some work to find out how much protein you can consume, the quantity of fats you can allow in your diet and so on.
Only you can tell if you feel healthy eating a certain quantity of protein, if some foods don’t agree with you, or how much you need to limit your carb intake in order to stay in ketosis. If it seems like too much work to try to study how your body responds to different diet plans, you will probably not succeed at the keto diet. You need to be willing to put in the work to personalize your diet in a way that makes sense for you.
You don’t get enough sleep and you don’t control your stress
Certainly, your diet mistakes are mainly about mistakes that you make with your diet. There are things that you can do in other areas of your life that affect how your body responds to your weight-loss efforts, however.
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When you don’t get a good 7 to 8 hours of sleep each night, and when you don’t do anything about the stress that you’re under, your body usually responds poorly to your weight-loss efforts by holding on to the pounds.
There is also the problem that you have less energy when you’re tired or stressed, making you want to reach for comfort foods just to feel better or to come by a quick shot of energy.
If you’re serious about losing weight with your keto diet, or with any diet for that matter, you need to make sure that you get enough sleep, and do something about your stress levels.
You believe that frequent snacks are part of the keto diet
Many people getting on the keto diet hold on to the mistaken belief that they need to snack multiple times a day to keep up their energy. It’s the exact opposite of what they should be doing, however. It’s when you are a glucose burner that you need frequent snacks for energy. Your body runs out of glucose every now and then, and you need to replenish your reserves.
When you are on the keto diet, you need to get your body to burn fat and ketones, rather than glucose. You don’t need to supply your body with frequent shots of energy. While you may do it in the beginning if it helps you adjust to your new ketogenic lifestyle, snacking is something that you should aim to cut out before long. If you eat enough healthy fats, it should keep you sated. You won’t feel the need to snack every now and then.
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You eat too much protein
Many people getting on the keto diet for the first time are delighted to hear that they are allowed to eat bacon, ribeyes, and other delicious, fatty meats. It’s important to understand that fatty meats contain plenty of protein, too, however. The protein in your diet should be no more than 25 percent of your daily intake of calories. For most people, this is about 100 grams of protein a day.
While you can go over or under this number by small measures, you shouldn’t allow yourself to stray too greatly. When you get too much protein, your body turns it into glucose, which is the same as carbs.
It’s important to remember, as well, that you shouldn’t take all your protein at one meal. You need to break it up and split it over multiple meals. You can test yourself with THESE blood ketone strips to see if you are eating too much protein at any one meal.
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In conclusion
If the keto diet that you’re on doesn’t seem to lead to an improved ability to lose pounds of weight, your first thought should be that you’re possibly making mistakes. When you ensure that you don’t make the five mistakes on this list, you’ll find that it’s a lot easier to get the bathroom scale moving.