10 Common Keto Mistakes Beginners Should Avoid
Starting a ketogenic diet can be both exciting and a little intimidating. I understand, I’ve been there. There’s a chance you’ve heard about the fantastic benefits such as weight loss, improved energy, and overall wellbeing. But with so many rules to remember, it’s understandable why many beginners make common mistakes that can hinder their progress. Today, let’s explore some of these mistakes together to help make your keto journey smoother and more successful.
Not Educating Yourself About Keto
Embarking on the ketogenic diet without fully understanding it is like entering unfamiliar territory without a map. Don’t rely solely on the buzzwords or random articles across the internet. Dig deep into reliable sources 
Overeating Protein
One common misstep is the overconsumption of protein. Although protein, a vital macronutrient, should be included in your diet, consuming it in excess can bring you out of ketosis. This is due to a process called gluconeogenesis, where the body converts excess protein into glucose, raising your blood sugar levels and steering you away from ketosis. To keep this from happening, keep moderation in mind when consuming protein-rich foods.
Neglecting Fiber
Many beginners on the ketogenic diet tend to focus mainly on consuming high fats and low carbs, consequently, they neglect their fiber intake. We understand carbohydrates can be intimidating when on keto, but not all carbs are created equal. While you should avoid carbs from sugars and grains, fiber-rich foods are vital for preventing constipation, a common side-effect of the keto diet, along with enhancing gut health. Incorporate keto-friendly, fiber-rich foods such as leafy greens, avocados, and berries into your diet.
Not Drinking Enough Water
Water is essential for virtually all bodily functions. When adjusting to a lower carb intake, your body naturally loses more water and, with it, electrolytes. This can lead to dehydration and problems like headaches, fatigue, and dizziness. Moreover, drinking enough water can aid in weight loss by curbing hunger. So make sure to keep your water bottle at hand!
Neglecting Micronutrients
It’s not uncommon for keto beginners to so heavily focus on their macronutrient intake (fats, protein, and carbs), that they neglect essential micronutrients. While macronutrients are crucial, so are micronutrients, such as vitamins and minerals, which are necessary for numerous bodily functions, including energy production, bone and heart health, and immune function. Include a variety of low-carb vegetables, meat, and fish to ensure an adequate intake of these crucial nutrients.
Frequently Asked Questions About Keto
Q1: Isn’t a high-fat diet bad for my cholesterol?
The ketogenic diet is a high-fat diet, but it emphasizes nutritious, heart-healthy fats like avocados, extra virgin olive oil, and nuts. Multiple studies show that a keto diet can improve cholesterol and triglyceride levels.
Q2: Why am I feeling so tired since starting keto?
This is often referred to as keto flu and usually occurs in the first week due to the body adjusting to its new fuel source. Increase your intake of hydrating fluids and electrolytes, and you should start feeling better shortly.
Q3: Can I eat fruit on a keto diet?
Some fruits, like berries, are lower in carbs and can be included in small amounts. However, fruits with high sugar content should generally be avoided.
Q4: Can I ever cheat on a keto diet?
One-off slips should not disrupt your progress greatly. However, regularly consuming high-carb, sugary foods will make it difficult for the body to maintain a state of ketosis.
Q5: Should I be exercising while on keto?
Physical activity can aid in faster achievement and maintenance of ketosis. However, it’s common to experience a decrease in performance when you initially start the diet.
Conclusion
The ketogenic journey may seem complex at the start. Navigating the dos and don’ts, what to eat, and when to eat can be overwhelming. However, being aware of these common mistakes and knowing strategies to avoid them can set you up for success. Remember, the goal isn’t just to eat lots of fat but to make your body efficient at burning fat. Patience is also key; give your body time to adapt to its new fuel source. And before you know it, you’ll be reaping the full, comprehensive health benefits of the ketogenic diet. Keep educating yourself, maintaining balance, and embargoing on your journey to your best health.
