If you’ve ever tried the keto diet, you know it’s not for the faint of heart. While the promise of weight loss and improved physical health can be alluring, there’s a common mistake many make when following this diet that can have serious consequences. As someone who has experienced this firsthand, it’s a mistake I truly wish I could undo. In this blog post, we’ll explore what this mistake is, why it’s so harmful, and most importantly, how you can avoid making it yourself. So if you’re considering the keto diet, or currently following it, keep reading to learn from my experience and steer clear of this common keto mistake.
The ketogenic diet has been on the rise in recent years as people have sought out new ways to lose weight and improve their overall health. However, for many people, getting started on the keto diet can be a difficult process. One mistake could completely derail your efforts, making it difficult to see the results you’re looking for. In this article, we’ll explore some common keto mistakes, and the ones we most wish we could undo.
Common Keto Mistakes:
Not Eating Enough Calories
One of the most common mistakes people make when starting on the keto diet is not eating enough calories. When you limit your carbohydrate intake, your body switches to burning fat for energy. However, if you don’t eat enough calories, your body can go into starvation mode and start holding onto fat, making it harder to lose weight.
Not Drinking Enough Water
Another mistake that people make when starting on the keto diet is not drinking enough water. When you start to restrict carbohydrates, your body uses glycogen stores for energy. This can lead to a loss of water weight, which means you need to drink more water to avoid dehydration.
Not Planning Meals
Meal planning is crucial when starting on the keto diet. Without a plan, it’s easy to slip into old habits and reach for high-carbohydrate foods. Planning your meals in advance ensures that you stay within your daily macronutrient goals and avoid unnecessary carbohydrate intake.
Eating Too Many Processed Foods
The keto diet focuses on whole, nutrient-dense foods, but many people make the mistake of eating too many processed foods. While these foods may be low in carbohydrates, they can also be high in unhealthy fats and preservatives.
Not Testing Ketone Levels
Measuring your ketone levels is critical when starting the keto diet. Many people make the mistake of not testing their levels, which can lead to frustration and a lack of progress. Testing your levels helps you understand how your body responds to different foods and how to adjust your diet accordingly.
Dr. Boz Channel and Free Resources:
Dr. Boz is a leading expert on the keto diet and offers a wealth of free resources through her YouTube channel and website. Her videos cover a range of topics, from common keto mistakes to in-depth discussions on the science behind the diet. In addition to her videos, Dr. Boz also offers free resources such as the Keto Fat Facts and Ratio Spreadsheet, which help you plan your meals and track your progress.
Consistently Keto and BRAINS:
For those looking to take their keto journey to the next level, Dr. Boz also offers online courses for Consistently Keto and BRAINS. These courses provide you with tools and strategies to help you succeed on the keto diet and improve your overall health. Consistently Keto focuses on nutrition and meal planning, while BRAINS is designed to teach you how to optimize brain health through the keto diet.
Supporting the Channel:
Dr. Boz’s content is free, but there are ways to support her channel and mission. Sharing her content on social media and with friends and family helps to spread the word and educate others about the benefits of the keto diet. Additionally, purchasing Dr. Boz’s products or books helps to fund her research and keep her channel running. Products include a food guide, ketones, MCT softgels, and at-home test kits.
Dr. Boz recommends using the Keto-Mojo Ketone and Glucose Testing Kit and Redmond’s Real Salt when starting the keto diet. The Ketone and Glucose Testing Kit allows you to accurately measure your ketone levels, while Redmond’s Real Salt provides essential minerals and electrolytes.
It’s important to note that medical advice is not given on Dr. Boz’s channel. It’s essential to consult your personal physician for medical advice and treatment.
Starting the keto diet can be a challenging process, but avoiding common mistakes will set you up for success. Additionally, utilizing Dr. Boz’s free resources and courses can provide you with the tools and knowledge needed to optimize your health and meet your goals. Remember that consistency is key, so stay committed and stay focused on the long-term results.
Can I still eat out while on the keto diet?
Yes, but you may need to modify your order to avoid carbohydrates. Look for protein-rich options like grilled chicken or fish, and ask for vegetables instead of rice or potatoes.
How long does it take to enter ketosis?
Entering ketosis typically takes 2-4 days of following a strict low-carbohydrate diet.
Is the keto diet safe for everyone?
The keto diet may not be safe for everyone, so it’s important to consult your physician before starting.
What do I do if I experience keto flu?
Keto flu is a common side effect of starting the keto diet and can be remedied by staying hydrated, increasing your sodium intake, and consuming more healthy fats.
Can I still have dessert while on the keto diet?
Yes, you can still have dessert while on the keto diet, but it’s important to choose low-carbohydrate options. Examples include sugar-free chocolate or berries with whipped cream.