As the ketogenic diet has grown in popularity, due to the inspirational weight loss testimonials, more and more people are trying out the diet. What a lot of people don’t realize, though, is that the ketogenic diet is more about lifestyle change than a short-term weight loss diet. And like many lifestyle changes, there are many learning curves in the process.
Everybody makes mistakes, but it is crucial to realize your mistakes on the keto diet so that you don’t continue down the wrong path. Because of the regimented food categories, you need to be consuming the right foods for an effective weight loss program. You also need to ensure that you are eating anti-inflammatory foods that feed your microbiome.
A proper ketogenic diet should primarily consist of high fat, moderate protein, and minimal carbohydrates. People can wrap their minds around this, but the difficulty comes when it is time to apply it to real life. Avoid the following mistakes to succeed on the ketogenic diet.
Not Eating Enough Veggies:
A healthy ketogenic diet should predominantly be plant-based, consisting of a wide variety of leafy green vegetables. In addition to the phytonutrients you get from these veggies, their fiber content plays a role in becoming fat adapted (i.e. ketogenic). Eating fiber-rich green vegetables does not affect blood sugar levels, ultimately having a negligible effect on insulin.
Overloading On Protein:
Roughly 70% of the ketogenic diet should be comprised of healthy fats. Keto and paleo are not one in the same! Fat is the primary source of energy on the keto diet. In fact, too much protein can be converted to sugar, raising glucose levels, and making it hard for the body to remain in ketosis.
Filling Up On The Wrong Foods:
You aren’t supposed to overeat or consume whatever proteins or fats your heart desires, even if you are hardly eating any carbs. For your success, it is integral to make smart choices. Certain vegetable and seed oils are not keto-friendly and can put undo stress on the body. Stick to coconut, avocado, and olive oils to help your body remain in ketosis.
Snacking Or Mindless Eating:
Some people snack out of boredom or anxiety, while others snack as a habit. We often associate snacking with things like watching a movie, going out for coffee, or hanging out at a potluck. Snacking is not conducive to your success on the ketogenic diet. Only snack when you are hungry and try not to put yourself in situations, in which you habitually snack.
It can be difficult to embrace a high-fat diet when it comes to losing weight. People are used to avoiding fat and find it a little overwhelming to eat as many fats as the keto diet entails. Ketosis is all about eating healthy fats to help your body burn fat. While this may seem counterintuitive, make room for avocado, coconut oil, nuts, seeds, a little dark chocolate, and wild caught fish. When you eat healthy fats, you stay full for a long time and consume less.