I understand, it’s hard for you to gauge your progress when you’ve only followed the ketogenic diet for a week or two, or even a whole month. The magic happens internally, and the only way for you to record your progress is using the weighing scale or measuring parts of your body (and how you feel too, to an extent).
A lot of beginner’s screw things up at the beginning once they realize things aren’t as straightforward as it was thought to be.
Here are some common keto mistakes beginners make and how YOU should avoid them, so your keto journey doesn’t have to go through hiccups and you can maintain your ketosis stage.
Obsessing over the scale!!!
If you’re stepping on the scale when you wake up, before lunch, after lunch, and after dinner, then STOP! This obsession will only lead to disappointment. Your weight changes throughout the day, especially after meals.
When you’re frequently disappointed, you’ll start to self-doubt that may lead you to throwing in the towel.
Sure, you’re on a low-carb diet … But you really think your weight isn’t gonna change after a meal? Be reasonable!
Photo source: https://pixabay.com/ (Creative Commons license)
The best time to step on the scale is the morning when you wake up. If possible, every morning, around the same time for consistency. Keep it fair to yourself, and don’t fret too much about the digits on the scale! Write down what you see every morning for the next few weeks.
Once you see a pattern emerging, you’ll thank yourself for doing this.
Too much meat, bro
Yeap, too much protein can be counter-productive for you in a keto diet. When you’re in a low-carb diet, your liver can convert amino acids into glucose for energy, in a process called gluconeogenesis. Fancy, huh?
Remember, the point of entering ketosis is to prevent the body from using glucose as a main energy source. The protein you consume should only be enough to maintain muscle mass.
You should be keeping your daily protein intake below or at 1 gram of protein per day, per kg of body weight. So, if you weight 60 kilograms (133lbs.), keep your protein at 60 grams a day.
A good place to estimate your keto macronutrient needs that suit your goals is by using a keto macro calculator (like this one from Perfect Keto.)
The wrong mentality
A lot of people start with a diet to lose weight in a short period of time. It is possible, but you must be realistic.
An internet “guru” can claim that he lost 15 lbs within the first week of a diet he discovered (followed by a link to a course you have to buy), just as I can claim I have found the eternal cure to cancer. Don’t be fooled by these crazy marketing claims.
If done right, you can lose a lot of weight (2-10 lbs) within the first week, because your body loses WATER WEIGHT, not fat. And this too, depends on so many factors such as your metabolism, how active you are, and so on.
In the medium term, due expect weight loss of only 1-2lbs a week, and even a slower rate in the long term. You can’t get discouraged. Following a ketogenic diet is a lifestyle and a commitment in the long run. When you’re not there mentally, you’re gonna give in to sugar cravings and the hunger, which will kick you out off ketosis!
Taking the wrong types of fats/proteins
Keep your fats in check. Fats are a necessary part of a keto diet, but not all fats are good. Processed fats, such as hydrogenated oils and partially hydrogenated oils in junk food, fast food, and margarine should be avoided.
Avoid processed vegetable oils such as sunflower oil, corn oil, canola oil soybean oil, and a few others.
The best proteins to take on a Keto diet are plant-based proteins, not to say you can’t have animal meats, though. Too much fatty meat has been linked to heart diseases and high cholesterol levels. You should not follow a ketogenic diet just to lose weight, but to have a healthier life in the long run.
Keto protein supplements are a great way for you to meet your protein needs when it’s not convenient for you’re a strict-protein diet.
To every keto beginner out there, you need to have a lot of patience and commitment. Do your research, stick to your plan, be honest to yourself, and the results will come forth. As mentioned, you may lose a lot of weight initially, but don’t expect it to be like that the following weeks!
Guest post by Sarah Peterson
“Sarah is the Content Director at Perfect Keto, with a mission to help as many people as possible achieve optimal health and well-being.”