{"id":24952,"date":"2022-10-11T23:49:00","date_gmt":"2022-10-11T23:49:00","guid":{"rendered":"https:\/\/ketodiet.nmacad.com\/?p=24952"},"modified":"2022-10-12T00:07:42","modified_gmt":"2022-10-12T00:07:42","slug":"common-ketogenic-diet-mistakes-you-should-avoid","status":"publish","type":"post","link":"https:\/\/nmacad.com\/index.php\/2022\/10\/11\/common-ketogenic-diet-mistakes-you-should-avoid\/","title":{"rendered":"6 Common Ketogenic Diet Mistakes You Should Avoid!"},"content":{"rendered":"<p>Murphy\u2019s law states that,&nbsp;<\/p>\n<p><i><b>\u201cIf there is a wrong way to do something, then someone will do it. If there&#8217;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.\u201d<\/b><\/i><\/p>\n<p>While humorous, the law does hold true for thousands of people when it comes to the keto diet.&nbsp;<\/p>\n<p>It can be highly exasperating when you\u2019re on a keto diet and you see little or no results.<\/p>\n<p>Here you\u2019re expecting marvelous weight loss, but the needle on the weighing scale keeps doing the cha-cha\u2026 two steps forward and two steps back. You want progress!<\/p>\n<p>Very often, the lack of results is due to a few mistakes that people make inadvertently.&nbsp;<\/p>\n<p>In this article, we\u2019ll look at what they are so that you can steer clear of them.<\/p>\n<style>\/*! elementor - v3.7.8 - 02-10-2022 *\/<br \/>\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style>\n<h2>1. Not tracking your calories<\/h2>\n<p>While ketosis will make you lose fat, your body will need to be at a caloric deficit of about 500 calories a day. This is the cornerstone for successful weight loss.<\/p>\n<p>You can check your calories&nbsp;<a href=\"https:\/\/www.freedieting.com\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">here<\/a>:&nbsp;<a style=\"font-size: 1rem;\" href=\"https:\/\/www.freedieting.com\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">https:\/\/www.freedieting.com\/calorie-calculator<\/a><\/p>\n<p>Being on a fat-based diet will encourage the body to burn a lot of fat, but you must be consuming less calories that you consume, or your body will not be able to make a dent in your current weight.<\/p>\n<h2>2. Watch your minerals<\/h2>\n<p>When you\u2019re on the keto diet, you\u2019ll lose a lot of water.&nbsp;<\/p>\n<p>Since most of us are on a carb-rich diet, when we make the switch to a keto diet, there\u2019s barely any carbs to retain water in the body.<\/p>\n<p>So, you\u2019ll lose a lot of water weight.&nbsp;<\/p>\n<p>It\u2019s important to note that when you lose water, your body will also lose salt and minerals.&nbsp;<\/p>\n<p>Ensure that you\u2019re adding salt to your meals and consuming mineral supplements so that you do not end up with deficiencies.<\/p>\n<h2>3. Monitor your gut health<\/h2>\n<p>The keto diet has been shown to throw off the balance of bacteria in your gut.&nbsp;<\/p>\n<p>You want to have a balance of good and bad bacteria. If the bad bacteria get out of hand, you\u2019ll not be feeling too good.<\/p>\n<p>Consume probiotics or bone broth to remedy this problem and improve gut health. This is something that most keto dieters need to keep an eye on.<\/p>\n<h2>4. Being dehydrated<\/h2>\n<p>Your body needs water to function optimally and lose weight.&nbsp;<\/p>\n<p>Make sure you\u2019re getting enough water while on the keto diet. As mentioned earlier, your body will be losing a lot of water.<\/p>\n<p>It\u2019s imperative that you stay hydrated. Get a 1-liter water bottle and track how much water you\u2019re getting daily.<\/p>\n<h2>5. Not testing<\/h2>\n<p>Test and see if you\u2019re in ketosis.&nbsp;<\/p>\n<p>Being on the keto diet is pointless if you\u2019re not in ketosis. You may use urine strips or do blood tests to check if you\u2019re in ketosis.&nbsp;<\/p>\n<p>Another alternative will be to use a breathalyzer to detect the acetones in your breath.<\/p>\n<p>If you don\u2019t track it, you can\u2019t improve it. So, ensure that your body is in ketosis.<\/p>\n<h2>6. Not enough fats<\/h2>\n<p>The keto diet is a fat rich diet.&nbsp;<\/p>\n<p>70 to 80% of your diet should be fat. This can be a mental hurdle for most people to overcome because they\u2019ve been led to believe that fat is harmful.<\/p>\n<p>Yet, the keto diet demands this level of fat for it to be effective.&nbsp;<\/p>\n<p>A common mistake people make is to use too much protein in their meals and a small dose of fat.<\/p>\n<p>Excess protein elevates insulin levels and is counterproductive to fat loss. Reduce your protein intake and bring your carbs down to 20 grams or less.&nbsp;<\/p>\n<p>Your focus should be on eating foods that are high in fat.<\/p>\n<p>Avoid these mistakes and your keto diet will be successful and you\u2019ll reap all the benefits of the diet in no time at all. It really is a fantastic diet once you apply it well.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Murphy\u2019s law states that,&nbsp; \u201cIf there is a wrong way to do something, then someone will do it. If there&#8217;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.\u201d While humorous, the law does hold true for thousands of people [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[17],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/posts\/24952"}],"collection":[{"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/comments?post=24952"}],"version-history":[{"count":5,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/posts\/24952\/revisions"}],"predecessor-version":[{"id":24959,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/posts\/24952\/revisions\/24959"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/media\/24953"}],"wp:attachment":[{"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/media?parent=24952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/categories?post=24952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nmacad.com\/index.php\/wp-json\/wp\/v2\/tags?post=24952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}