Murphy’s law states that, “If there is a wrong way to do something, then someone will do it. If there’s more than one way to do a job and one of those ways will end in disaster, then somebody will do it that way.”
While humorous, the law does hold true for thousands of people when it comes to following the keto diet. It can be highly frustrating when you’re on the keto diet and you see very little or no results. Here you’re expecting marvelous weight loss, but the needle on the weighing scale keeps doing the cha-cha… two steps forward and two steps back. Not much use when what you want is progress!
Very often, the lack of results is due to a few simple mistakes that people make inadvertently. Let’s take a look at what they are so that you can steer clear of them.
Not keeping track of your calories
While ketosis will make you lose fat, your body will need to be at a caloric deficit of around 500 calories a day. This is the foundation for successful weight loss. Being on a fat-based diet will encourage the body to burn a lot of fat, but you must be consuming less calories than you consume, or your body will not be able to decrease in your current weight.
Keep an eye on your minerals
When you’re on the keto diet, you’ll lose quite a lot of water. Since most of us are on a carb-rich diet, when we make the switch to the keto diet, there’s barely any carbs to retain water in the body.
So, you’ll lose a lot of water weight. It’s important to note that when you lose water, your body will also lose salt and minerals. Because of this you must make sure that you’re adding salt to your meals and consuming mineral supplements so that you do not end up with deficiencies.
Monitor your gut health
The keto diet has been shown to throw off the balance of the bacteria in your gut. You want to have a balance of good and bad bacteria. If the bad bacteria get out of hand, you’ll not be feeling too good.
Consume probiotics or bone broth to remedy this situation and improve your gut health. This is something that most keto dieters need to keep an eye on.
Being dehydrated
Your body needs water to function at its best and to lose weight. Make certain you’re getting plenty of water while on the keto diet. As I said earlier, your body will be losing a lot of water. It’s essentilal that you stay hydrated. Get a 1-liter water bottle and measure how much liquid you’re consuming daily.
Not testing
Test and see if you’re in ketosis. Being on the keto diet is a waste of time if you’re not in ketosis. You can use urine strips or do blood tests to check if you’re in ketosis. Another alternative will be to use a breathalyzer to detect the acetones in your breath. If you don’t track it, then you can’t improve it. So, make sure that your body is in ketosis.
Not enough fats
The keto diet is a fat-rich diet. Remember that 70 to 80% of your diet should be fat. This can be a mental obstacle for most people to understand because they’ve been led to believe that fat is harmful.
Yet, the keto diet demands this high level of fat for it to be effective. A common mistake people make is to use too much protein in their meals and just a small amount of fat.
Excess protein increases insulin levels and is counterproductive to fat loss. Reduce your protein intake and bring your carbs down to 20 grams or less. Your focus should be on eating foods that are high in fat.
Avoid these mistakes and your keto diet will be successful and you’ll reap all the benefits of the diet in no time at all. It really is a fantastic diet once you apply it well.
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