1. Not eating enough fat – One of the most common mistakes people new to ketogenic nutrition make is not eating enough fat. Perhaps this is because it seems strange or unhealthy to eat such high amounts of fat. But remember, ketone production is dependent on getting sufficient dietary fat.
You can never go wrong with drizzling olive oil on nearly anything, eating avocados, and focusing on salmon! Search the Keyto food search for more foods high in fat to help fuel your body.
2. Eating too much protein – Many ketogenic dieters over-consume protein because it’s often low-carb. However, eating too much protein can result in your body converting excess protein into glucose, which can block ketosis. Keep your intake at around 20 % of your daily diet which equates to roughly 70-110 grams per day.
3. Eating hidden carbs without realizing it – Keep an eye on condiments, sauces, and dressings when going out to eat because many have hidden carbs. Ketchup is a great example. Do your research ahead of time or make sure to look at the nutritional information when buying. Check for items you may not be sure about in the Keyto food search to see if they’re compatible with your dietary goals.
4. Eating too many sugar substitutes – Keto-friendly sweets and sugar substitutes (Stevia, Allulose, Monk Fruit, etc) can have low net carbs, and are generally ok on the Keyto program. However, that doesn’t mean you should eat a limitless amount. Using too much can result in sugar cravings and make it harder to mentally avoid eating sweets and baked goods, which do have carbs and calories that can block you from your goals.
5. Not drinking enough water- On a ketogenic diet, you lose a lot of water weight quickly. Make sure to replenish, especially if you want to avoid/mitigate the “Keto Flu”. Drink at least 64 oz of water a day. Water is the best.
6. Comparing yourself to others- Don’t worry about how other people are doing. Your journey is just that: YOUR journey. Some people see success faster than others and that’s okay. You will get to your goal.