FYI: Bacon and eggs aren’t the only thing you should be eating
The Keto Diet can be a great way to lose weight – but it’s not full-proof. Some dieters might feel that keto’s not working for them, but often times their stagnant weight loss is a direct result of these common keto mistakes. Keto is 20grams or less of complex carbs, anything above that up to 150 grams is considered a low carb diet. If you’re doing keto and not losing weight, make sure you avoid the top 5 keto mistakes so that you can lose fat, fast.
1. Eating too many calories
Keto isn’t magic, so calories still count. But one of the amazing benefits of keto is that many people report feeling full and satisfied, which increases likelihood of long-term use and helps with portion control. Remember to only eat when you’re hungry, and stop when you’re full, never stuff yourself. If you noticed you’ve been sticking to the diet and not losing weight, consider tracking your calories and/or proteins to ensure you’re actually in a calorie deficit. If you’re close to your goal weight and have only a few pounds to lose, it’s important to not overindulge.
2. Not tracking your ketone levels
Keto is unique because unlike other diets where you’re only relying on lagging indicators, such as weight or inches lost, you can get instant feedback on how you’re doing in this very moment with keto. When you’re deeper in ketosis, you’re burning more fat for fuel. And if you got knocked out – you might have accidentally consumed hidden sugar or carbs.
Today there are 3 ways to measure how deep you are in ketosis, including:
• Pee strips – Keto Strips.
• Blood tests – much like glucose or insulin tests, glucose testing strips are avaliable that will monitor the ketone levels in your blood. Keep in mind, you’ll want sanitary conditions to draw your blood, will have to carry the device to work and when traveling and will need lancets to poke yourself to retrieve a sample.
3. Consuming an excess of sugar alcohols, replacement foods and fake sugars
It can be tempting to fall into the diet food trap. Low-carb chocolate, diet sodas or gummy replacements can be tempting, but we’ve found that they still have a negative impact on ketosis and your weight loss goals.
4. Too much protein
Many people who follow a keto diet notice they have to pay particular attention to macros. Remember: more than 65% of your caloric intake should be coming from fat- this is different from Atkins or other low-carb diets that allow for up to 50% of calories coming from protein.
5. Drinking too much
Drinking too much is generally considered to be a bad thing for health. It can disrupt your sleep, encourages the accumulation of adipose (tummy) fat and slows down metabolism. Essentially everything you want to avoid with keto. Men can have up to two drinks per day.
But what does “a drink” actually look like?
Alcoholic Beverage Fluid Ounces Alcohol Percentage
Beer 12 ounces 5%
Malt Liquor 8-9 ounces 7-9%
Wine 5 ounces 12%
Hard Alcohol / Spirits 1.5. ounces 40-45%
But good news, fellow imbibers. If you’re more of a “if it fits my macros” keto dieter you may be relieved to learn that many hard alcohols like vodka, whisky and tequila have no carbs at all. That’s right – so you don’t have to say goodbye to you daily drink (or two or three).
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