7 Reasons Why Most People Fail The Keto Diet
The keto diet is a low-carb eating style that promises to keep you surging with good energy throughout your day, increase your weight loss, reduce your cravings, and help you maintain steady blood pressure. Sounds like a total win, right? With such notable results and people raving reviews online, you might be thinking you should jump on the bandwagon and start a keto diet too.
Undying cravings and excess body fat? NEVER AGAIN! Lose weight and improve your health right now! You can have it all! Just stay clear of these 7 common keto diet mistakes. Read every detail of this article to fast track your weight loss journey and get successful strategies towards actually losing the extra pounds, even long after the excitement of starting a new diet!
#1 Mistake. Starting Keto Without A Plan.
To reap the benefits of a keto diet, you must familiarize yourself with some of the basics first. Otherwise, you’ll end up eating too much or too little, damaging your body, will-power, and quitting the keto diet altogether. We want to help you avoid that. To put it simply, the keto or ketogenic diet is a high-fat, moderate protein, low-carbohydrates, and non-fattening eating plan. To follow the diet correctly, you’d cut out almost all the carbs you’d typically eat through the day and instead consume about 80% of foods that are high in fat.
This can be an effective blueprint for weight loss because once you cut out carbohydrates, you force your body to produce less glucose, the sugar in our blood. As a result, your body will flip a switch and begin to use more of the stored fats in your body to burn and produce energy. The ultimate goal of the keto diet is to keep your body in a fat-burning state. We recommend you take our free quiz below to get a customized meal plan created for your specific body type and needs.
#2 Mistake. Not Eating Enough Nutritious Foods.
No matter what diet you’re on, the foods you eat matter. When you’re following the keto diet you want to do your best to consume more whole, unprocessed, and nutrient-rich foods as you can afford. The reason for this is because processed foods can be packed with loads of refined sugar and simple carbohydrates, even if they say they’re keto-friendly. Although it may be quick and easy to just grab a handful of pre-packaged, keto-friendly, desserts and ready-to-go dishes you can derail your weight loss progress by consuming all the extra, nonessential calories that come along with them. To optimize your weight loss results stick to cooking meals and preparing snacks that contain fresh and whole ingredients. To help yourself stick to this plan, you should meal prep your food. Studies show that prepping your foods in advance helps you avoid making bad food choices at the last minute when you’re hungry.
Popular keto diet foods are:
When prepping your meals, do your best to avoid foods that are high in carbohydrates, such as bread, pasta, rice, potatoes, grains, and fruit.
#3 Mistake. You’re Not Getting Enough Exercise.
It takes more than eating the right foods to jolt your body into fat-burning mode – you absolutely have to start a fitness routine. Exercise paired with a proper ketogenic diet will stimulate fat loss and increase your overall health. You’ll burn calories, build muscles, improve your metabolism, and reduce your risk of chronic health conditions like diabetes, heart disease, depression, anxiety, and obesity. The first step you need to take is to create a workout plan.
Set a goal to workout at least three to four times a week
Choose a time that works best for your schedule and stick to it. Set an alarm on your phone, Google calendar, or write it down in your calendar to keep yourself accountable.
Whether you work from home or you go into a physical office you can keep yourself motivated by prepping your gym gear in advance. You can either pack a gym bag and sit it by the front door or layout your exercise clothes before bed and keeping them visible so it’s the first thing you see in the morning.
Create a plan that includes cardio and strength training exercises to get the best results. Cardiovascular fitness will help you increase your heart rate and burn calories quickly. Strength training will help you tone your muscles, as well as continue your fat-burning well after you’ve stopped exercising.
#4 Mistake. You’re Eating Too Many High-Calorie Snacks.
When your goal is to lose weight you need to create a calorie deficit in your body. You can do this by either eating fewer calories throughout the day or by burning more calories through exercising. If you commit to a ketogenic diet without counting your calories, it’s very unlikely that you’ll drop the pounds you want. This is because the keto diet is based on eating foods that are high in calories – avocados, olive oil, nuts, full-fat dairy… these are nutrient-rich foods, but you don’t’ want to overdo it. Limiting your snack, reducing your portion sizes, and keeping up with your physical activity schedule is the best way to create a calorie deficit and lose weight.
#5 Mistake. You’re Not Getting Enough Sleep.
You’re probably used to burning the candle from both ends — working late, binge-watching Netflix shows or scrolling through your social media feeds but the truth is, you need good sleep to lose weight. When your body is stressed and you’re not getting enough sleep, your body produces a hormone called cortisol, also known as your “fight or flight” hormone. When this hormone is activated it causes your body to store fat, especially in the belly area. Lack of sleep can also impact hunger-regulating hormones by decreasing your leptin and increasing your ghrelin levels which can cause you to be more hungry during the day.
#6 Mistake. You’re Eating Too Many Carbs.
One of the most common reasons people fail at the keto diets is because they’re eating too many carbs. The goal of the ketogenic diet is to help you achieve a state of ketosis – a metabolic state in which your body switches from burning glucose or sugar for its energy and instead turns to burn fat. Carbohydrates hinder that process because your body naturally turns carbs into glucose as a primary source of energy. While the standard carbohydrates dietary recommendation is about 45-65%. When you’re on a ketogenic diet you’re expected to only consume around 5% of your daily calories from carbohydrates.
#7 Mistake. You May Have An Undiagnosed Medical Condition.
The keto diet can be an effective weight-loss tool if done properly but it’s not for everyone. Some people may find that even after doing everything right:
Not eating processed foods.
Eating nutrient-dense fats and proteins.
They’re still not losing weight. This is why it’s important to speak with a medical professional to determine if you have any undiagnosed or underlying health conditions that could be preventing you from getting the results you want. There are certain medical conditions that can make it hard for you to lose weight such as polycystic ovary syndrome (PCOS), depression, hypothyroidism, and other metabolic syndromes. Check with your doctor to see if any of these ailments are preventing you from losing weight.