{"id":906,"date":"2021-03-12T14:53:45","date_gmt":"2021-03-12T14:53:45","guid":{"rendered":"https:\/\/afclnk.com\/keto\/?p=906"},"modified":"2021-03-12T14:53:46","modified_gmt":"2021-03-12T14:53:46","slug":"common-ketogenic-diet-mistakes-you-should-avoid","status":"publish","type":"post","link":"https:\/\/afclnk.com\/keto\/common-ketogenic-diet-mistakes-you-should-avoid\/","title":{"rendered":"Common Ketogenic Diet Mistakes You Should Avoid!"},"content":{"rendered":"\n<p>Murphy\u2019s law states that, \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<br>While humorous, the law does hold true for thousands of people when it comes to the keto diet. It can be highly exasperating when you\u2019re on a keto diet and you see little or no results.<\/p>\n\n\n\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!<br>Very often, the lack of results is due to a few mistakes that people make inadvertently. In this article, we\u2019ll look at what they are so that you can steer clear of them.<\/p>\n\n\n\n<p><strong>* Not tracking your calories<\/strong><br>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.<br>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\n\n\n<p><strong>* Watch your minerals<\/strong><br>When you\u2019re on the keto diet, you\u2019ll lose a lot of water. 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.<br>So, you\u2019ll lose a lot of water weight. It\u2019s important to note that when you lose water, your body will also lose salt and minerals. Ensure that you\u2019re adding salt to your meals and consuming mineral supplements so that you do not end up with deficiencies.<\/p><div class=\"cdyij69d78542f0c15\" ><p style=\"text-align: center;\"><a href=\"https:\/\/yoursplink\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter size-full wp-image-1015\" src=\"https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/01\/ketoblogbanner.jpeg\" alt=\"\" width=\"720\" height=\"250\" \/><\/a><\/p><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.cdyij69d78542f0c15 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.cdyij69d78542f0c15 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.cdyij69d78542f0c15 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.cdyij69d78542f0c15 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.cdyij69d78542f0c15 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n\n\n\n\n<p><strong>* Monitor your gut health<\/strong><br>The keto diet has been shown to throw off the balance of bacteria in your gut. 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.<br>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\n\n\n<p><strong>* Being dehydrated<\/strong><br>Your body needs water to function optimally and lose weight. Make sure you\u2019re getting enough water while on the keto diet. As mentioned earlier, your body will be losing a lot of water.<br>It\u2019s imperative that you stay hydrated. Get a 1-liter water bottle and track how much water you\u2019re getting daily.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-1024x683.jpg\" alt=\"\" class=\"wp-image-907\" width=\"305\" height=\"203\" srcset=\"https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-1024x683.jpg 1024w, https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-300x200.jpg 300w, https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-768x512.jpg 768w, https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-1536x1024.jpg 1536w, https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests-700x465.jpg 700w, https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/22180276_blood-tests.jpg 1600w\" sizes=\"(max-width: 305px) 100vw, 305px\" \/><\/figure><\/div>\n\n\n\n<p><strong>* Not testing<\/strong><br>Test and see if you\u2019re in ketosis. 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. Another alternative will be to use a breathalyzer to detect the acetones in your breath.<br>If you don\u2019t track it, you can\u2019t improve it. So, ensure that your body is in ketosis.<\/p>\n\n\n\n<p><strong>* Not enough fats<\/strong><br>The keto diet is a fat rich diet. 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\n\n\n<p>Yet, the keto diet demands this level of fat for it to be effective. A common mistake people make is to use too much protein in their meals and a small dose of fat.<br>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. Your focus should be on eating foods that are high in fat.<\/p>\n\n\n\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<div class=\"mbvbj69d78542f15b1\" ><p><a href=\"https:\/\/yoursplink\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter size-full wp-image-1023\" src=\"https:\/\/afclnk.com\/keto\/wp-content\/uploads\/2021\/03\/bottompost-728x90-px.gif\" alt=\"\" width=\"728\" height=\"90\" \/><\/a><\/p><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.mbvbj69d78542f15b1 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.mbvbj69d78542f15b1 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.mbvbj69d78542f15b1 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.mbvbj69d78542f15b1 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.mbvbj69d78542f15b1 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n","protected":false},"excerpt":{"rendered":"<p>Very often, the lack of results is due to a few mistakes that people make inadvertently. In this article, we\u2019ll look at what they are so that you can steer clear of them.<\/p>\n","protected":false},"author":3,"featured_media":908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[121,1],"tags":[127,128],"_links":{"self":[{"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/posts\/906"}],"collection":[{"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/comments?post=906"}],"version-history":[{"count":1,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/posts\/906\/revisions"}],"predecessor-version":[{"id":909,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/posts\/906\/revisions\/909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/media\/908"}],"wp:attachment":[{"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/media?parent=906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/categories?post=906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/afclnk.com\/keto\/wp-json\/wp\/v2\/tags?post=906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}