The essence of the keto diet is to shed extra layers of fat you don’t feel comfortable harboring. But the keto diet most times involves limiting fat-dense food such as avocados, butter, and cheese to meet desired weight loss.
If after a scrutinized ketosis diet, you discover you are not seeing significant positive changes, then watch out for these 7 common mistakes.
1. You’re eating (or drinking) too many inflammatory foods.
One negative feeding habit during ketosis is consuming more processed food instead of whole food. To maintain an overall healthy lifestyle, fewer junks should be consumed and this helps eliminate the possibility of accumulating excess fat.
For a successful keto diet, avoid food such as chips, and crackers, soda but rather consume more leafy greens, fish, unsweetened coffee, tea, etc.
2. You don’t bother with meal prep.
Making adequate plans for the meal you take is essential in losing weight during ketosis.
Failure to plan your meal schedule will eventually lead you to consume meals, not in compliance with keto practices. So adequate preparation is key to securing an effective result.
3. You aren’t getting enough vitamins & minerals.
Keto dieting involves conscious effort to supplement micronutrients needed for a healthy lifestyle. Your diet should involve food rich capable of supplementing lost nutrients.
It’s a common effect to lose electrolytes along with body fluid during the first two weeks of keto diet practices, which is why food rich in micronutrients is required. Food with minimal nutritional values should be avoided as this will only pose a negative impact on your diet practice.
4. You skimp on proper sleeping habits.
Proper sleeping habit helps maintain a proper keto diet practice. Deprivation of sleep which is expected to last for about seven to nine hours can influence the incessant craving for food the next day which result to excessive consumption of meal and alter your diet practices.
A dark environment or a room with a temperature of about 65 degrees is often recommended as this is known to help with inducing sleep faster. And if this fails to work, supplement such as melatonin can be utilized.
5. You’re keeping artificial sweeteners in your diet.
Although diet soda has no calories, they are manufactured from sugar substitutes which are capable of causing an increased blood sugar level in the body. Zero calories soda only induces a long-term craving for sugary food later which is capable of causing a spike in weight gain.
This factor makes diet soda less suitable for consumption during keto diet practice. An alternative substitute considered healthy during keto dieting is sparkling water.
6. You’re ignoring hidden sources of carbs.
Keto dieting involves a constant effort to minimize the consumption of carbohydrates. Although some food may look keto-friendly, they contain hidden carbs that are not keto-friendly. Example of such food includes milk, barbecue, chicken wings, breaded meat, fruits, yogurt, etc.
7. You’re not eating enough vegetables.
A reduction in carbohydrate consumption can reduce the fiber intake in the gut. A better supplementary practice is to consume more high-fiber vegetables such as cabbage, Brussels sprout, broccoli, kale, cauliflower, etc.
If you love eating a sizable amount of food, then it’s important to include more low- calories vegetables in your meal. Consumption of calories dense food, might bring more negative impact than positive impact during ketosis dieting and might prevent adequate weight loss.