| The Ketogenic diet has been proven time and time again to be the fastest, healthiest way to lose weight and improve many health ailments. But, it can be challenging! If you're not getting the results you wanted - don't worry! Everyone is different, with different metabolisms, habits, lifestyles, and goals. Occasionally, clients will come to me in frustration because they aren't losing weight like they thought they would especially since the Ketogenic diet is THE most effective weight loss protocol out there. Is this happening to you? The Ketogenic diet needs to be followed quite strictly...especially in the beginning. It is important that you follow the macronutrient ratios of 75% fat, 20% protein, and 5% net carbs in order for your body to become fat-adapted, or Keto-adapted. This is the sweet spot where your body is consistently using body fat for fuel, you have lots of energy, reduced appetite, and you feel fantastic! |  |
However, a common mistake that many people starting out on Keto do is try to "wing it". As a result, they are having trouble reaching or staying in ketosis, not losing weight or reaching their goals, and get frustrated or give up! I don't want this to happen to you! So, I'd like to take this opportunity to tell you about common pitfalls and explain how to overcome them.
1. Not eating enough fat.
Indeed, going Keto means increasing healthy dietary fats. Why? Because when you reduce carbs and flood your bloodstream with fatty acids, your liver will convert those fatty acids into ketones for energy. This is necessary to train your body to burn fat instead of glucose so it can make that metabolic shift and become fat-adapted.
2. Eating too much protein.
Don't confuse the Ketogenic diet with a high protein diet, like Atkins. You only need to eat a moderate amount of protein because excess protein will be converted into glucose through a process called "gluconeogenesis". If you're eating 3-6 ounces of protein at each meal and you're still hungry, add more fat or have a fat bomb after your meal.
3. Not eating enough vegetables/keto fruits.
Vegetables are important for overall good health, especially on the Ketogenic diet. Yes, they have carbs, but the high fibre makes them a low NET CARB choice. Cruciferous vegetables and leafy greens provide the body with much needed potassium and minerals that is often lacking during the first phase of Keto-adaptation. Plus, these vegetables are free from lectins which are known to damage the gut lining. A healthy Ketogenic diet is balanced, nutrient-dense, and alkaline. Most of your NET CARBS need to come from cruciferous and leafy green vegetables. Feel free to also enjoy keto-friendly fruit such as lemons/limes, or 1/4 cup of berries and fresh herbs for added antioxidants and nutrients.
4. Not drinking enough water.
| It is well documented that drinking enough water is essential for good health, and is crucial for everything your body does... including burning fat. When you first start out on Keto, your body has reduced insulin and inflammation, and starts flushing out excess fluid and toxins so it is important to drink lots of water. Drink at least half your body weight in ounces, and add 1/4 teaspoon of sea salt or Himalayan pink salt to provide electrolytes and minerals for your body during this critical first phase of Keto-adapation. |  |
5. Eating too many carbs/calories.
Foods like cream, cheese, nuts, avocados, Keto treats/breads, and some condiments (ketchup, salad dressings, sauces) can be higher in carbs and calories, or even have hidden sugars which can knock you out of ketosis. Also, although calories are not usually an issue on the Ketogenic diet, if you are over-consuming calories for your needs, you may see a stall in weight loss. Yes, I know, they're delicious, but please use these foods in moderation and watch out for high carbs and hidden sugars in prepackaged foods.
6. Not enough sleep.
| Adequate sleep is imperative for weight loss and general well-being. Without enough sleep, your body can feel stressed and can produce the stress hormone "cortisol". This will trigger your body to hang on to fat. Plus, when you're tired you often overeat and crave carbs. I suggest getting at least 7-9 hours of sleep every night, and know that your body is using that time to burn fat without you doing a thing! |  |
7. Not managing stress.
| Mental stress (and extreme physical stress) makes your body produce high levels of cortisol which can trigger your liver to produce glucose (sugar) even if you’re not eating carbs/sugar! Glucose = insulin = fat storage ≠ ketosis. Although it's impossible in today's world to avoid stress, find ways to manage it or avoid it when you can. |  |
8. Not tracking your macros.
Many people who start off doing Keto try to "wing it". They are happily going along eating lots of fat, moderate amounts of protein, and keto-friendly carbs/treats. Life is great. The problem is that they are NOT keeping track of WHAT they are eating, and whether they realize it or not, everything is out of whack. They may or may not be eating enough/too much fat, their protein is way off, or they are consuming WAY too many carbs (carbs easily add up). Until you become fully Keto-adapted, YOU NEED TO TRACK YOUR MACROS! Otherwise, how can you possible know if you are eating 70% fats, 20% protein, and 5% net carbs? This was a big mistake that even I made in the beginning, as have some of my clients, but once we started tracking, we started to see results! Choose from a wide variety of mobile apps that are super easy to use.
Although starting Keto can be challenging, the results are totally worth the effort. Whether you’re KETO-curious or you’ve been following the diet for a while, chances are you may be getting a few things wrong. It’s common to get out of balance with nutrients and even jeopardize long-term health.
It's important to focus on the basics, avoid common mistakes, and eat healthy, alkaline foods to ensure you achieve your weight loss goals and improve your overall health.
It's important to focus on the basics, avoid common mistakes, and eat healthy, alkaline foods to ensure you achieve your weight loss goals and improve your overall health.
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