Let’s talk for just a few minutes about the 7 biggest mistakes that people make when they start eating a ketogenic diet.
1. Not enough fat
We’re taught our entire adult lives to fear fats, to be afraid of saturated fat, to cut back on fat and that’s one of the biggest noes no’s when it comes to eating a proper ketogenic way.
Saturated fat is good for you, it’s not bad for you. Every cell membrane of every single cell in your entire body has to have cholesterol and the other products of saturated fat in order to function properly.
Without enough fat your brain suffers, your heart suffers and every cell in your body suffers.
You have to eat plenty of good fat on the ketogenic diet. And you don’t have to drink the oil just out of the bottle but you do have to eat lots of sources of good saturated fat.
This is still the biggest mistake people made on the keto diet, they afraid of fat. You have to get over your fear of fat, you have to place that fear where it properly belongs which is a fear of sugars, starches, and unnecessary processed carbohydrates.
2. Not getting enough salt and electrolytes
Human beings are mammals and all mammals need lots of salt in order to function properly.
We’re mistakenly told when we were learning how to eat as human beings are that too much salt is bad for you, you should cut back on salt, you shouldn’t eat so much salt. Those are all myths, none of those are true.
You have to have lots of salt in order to function properly, especially on a keto diet.
And the way to know how much salt to eat is to salt and taste.
So if something doesn’t taste salty enough put some salt on it, If tastes too salty then you put too much salt on it. That’s literally all your body needs for you to do.
The human body can’t live without salt.
Salt (sodium) is needed to transmit nerve impulses, contract and relax muscle fibers, and maintain a proper fluid balance.
It doesn’t take much to do this. The Yanomamo people of the Amazon rainforest get by on just 200 mg of sodium a day (about the amount found in a one-tenth teaspoon of salt).
By comparison, the average American gets 3,400 mg (about 1½ teaspoons of salt), while in northern Japan the daily intake is a whopping 26,000 mg (more than 11 teaspoons of salt)
You don’t have to weigh, measure, calculate, just salt to taste because your body will tell you it needs more salt.
The way it will do that is if your food tastes very bland you need more salt. If you’re having leg cramps in the night you need more salt. And we’re not talking just about sodium and chloride. We’re also talking about electrolytes like magnesium and potassium too.
Many keto friendly foods have lots of potassium and magnesium. The classic potassium source for the keto diet is avocado. Avocados are a great source of both potassium and magnesium.
Fatty meat is a great source of both potassium and magnesium.
It is crucial to replenish your body by eating good unprocessed Sea Salt or Himalayan salt. You can also buy something called Lite Salt, which is basically potassium chloride.
We also recommend taking the Exogenous ketones (Ketone salts).
Ketone salts are formed when the ketones are bound to a salt, typically sodium or calcium, potassium, or magnesium, to improve absorption rate.
Taking Keto Salts will help you easily get you into a nutritional ketosis state.
One of the main things about the ketogenic way of eating is that we discrete meals, we sit down, we eat the meal and then we stop eating. Doing so you’re implementing naturally something called intermittent fasting.
The human being was never meant to snack all day. We’re not cattle we shouldn’t graze constantly all day long.
We should eat one or two or three discrete meals a day and those meals need to be separated by hours of time in which we don’t eat and that allows our insulin level to stay very low normal and blood sugar level to stay very low normal.
4. Comparing your results to someone else’s results
Age matters when it comes to weight loss. Gender matters, medical conditions matter, what medication you take, how much you sleep, how much stress is in your life.
Your life is uniquely yours and you need to own it and to live it. So stop comparing yourself to other people.
Your weight loss may be faster than others but slower than others. That’s totally fine because you’re headed towards your goals, you’re not trying to reach their goals.
It can be very discouraging if you’re trying really hard and you look your next-door neighbor has lost twice as much weight as you.
Stop comparing yourself to others. That’s just a recipe for disaster.
5. Worrying about portion sizes or calorie counting
We’ve been trying to count calories as a method of weight loss for almost a hundred years now.
Is safe to say that counting calories are a bad strategy especially for long-term meaningful weight loss.
The same goes for restricting your portion size. One of the beautiful things about the ketogenic way is that you don’t have to limit your portions.
If you’re hungry you eat and when you eat, you eat until you’re full.
Stop counting calories, it’s a terrible method for weight loss on a keto diet.
Limiting your portion sizes will only keep you hungry which makes you feel miserable. One of the beautiful things about the ketogenic way of eating is you’re not hungry. You don’t have to suffer anymore.
When you limit your portion size you also take a risk of lowering your basal metabolic rates and when you do that it becomes much harder to lose weight. So when you’re hungry eat. When you eat – eat until you’re full.
That’s the ketogenic way of eating.
6. Trusting food manufacturers
Food manufacturers hide carbs under different names
Whether it is big foods, the mainstream food manufacturers or whether this is keto manufacturers or low carb manufacturers all of these guys will play reindeer games when it comes to calculating the number of carbohydrates in their food.
They will pick very creative names for sugar, they will call it things that you might not recognize is being sugared at all.
They will call things net carbs and the will act like the total carb count is lower than what it really is. Don’t fall for any of that. You need to count total carbs and you need to never trust a food manufacturer with your health.
7. You try to do keto alone
Changing your lifestyle alone is a hard thing.
Changing it alone without a support system is almost impossible.
When you decide to give keto a try it’s important that your loved ones support you. They don’t necessarily have to do it with you (if they do, that’s great) but they should understand why you’re doing it and support you along the way.
The last thing you need is to go out with friends and family and they present you with temptations that can knock you off the path.