If you’ve been following a ketogenic diet for a few weeks and haven’t been getting the results you want, you may be making a few common keto mistakes.
This article will review seven common keto mistakes to avoid, and how to fix them to optimize your results.
Top 7 Keto Mistakes to Avoid
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1. Not Eating Enough Fat
Spoiler alert: the ketogenic diet is a high-fat eating plan! Shocking, right? 😉
However, it’s all too common for keto followers to cut the carbs without bumping up the fat. Without eating enough fat, you will likely feel ‘hangry,’ tired, and craving every carb in sight.
When following a keto diet, most people require about 70-80% of calories from fat. We don’t count calories in the 131 Method. But, just to provide a reference, this would equal about 125-145 grams of fat per day for a 1,600 calorie diet.
How to fix it:
We recommend tracking your macronutrients (fat, protein, and carbs) when first starting the keto diet to get a full understanding of how much fat is actually needed. Don’t worry, if you’re following the 131 Method, you won’t have to count macros forever! Here are a few other tips to boost your fat intake:
- Cut out all “reduced-fat” products
- Cook your meat and low-carb veggies in generous amounts of healthy fats
- Try our 131 Coffee Recipe for a boost of satisfying fat in the morning
- Snack on high-fat nuts like pecans, macadamia, and Brazil nuts
2. Â Eating the Wrong Types of Fat
There are two main types of fat: saturated and unsaturated.
The majority of research now tells us that saturated fat (i.e. butter and animal products) do NOT cause heart disease (1, 2). But, overall, the most anti-inflammatory sources of fat come from foods rich in monounsaturated fats and omega-3 polyunsaturated fats (3).
Eating too many polyunsaturated omega-6 fats (like canola oil, soybean oil, or vegetable oil) can lead to excess inflammation in the body (4). No bueno!
How to fix it:
When eating sources of saturated fat, choose high-quality options that are grass-fed or pasture-raised. Coconut oil is also a good saturated fat option. But, aim to have the majority of your fats coming from foods rich in monounsaturated and omega-3 fats such as avocados, olives, nuts, seeds, and fatty fish.
3. Â Overdoing the Protein
Another common keto mistake is eating too much protein.
Just search #keto on Instagram, and you’ll see what we mean! #steaksgalore
A true ketogenic diet is moderate (not high) in protein. Protein causes your body to release a hormone called insulin (5). Although the amount of insulin released after eating protein depends on the individual person, it may interfere with ketone production.
How to fix it:
Protein is still a very important nutrient to eat! But, keep your protein intake to about 15-20% of total calories when following a keto diet. Here are a few more tips to control protein intake:
- Choose chicken thighs over chicken breasts for a fattier cut of meat
- Keep the serving of animal protein to about the size of your palm (~4 ounces) per meal
- Add enough fat (like butter, olive oil, or coconut oil) to your meals to keep you full, so you don’t feel the need to overeat protein
4. Â Not Listening to Your Body
One of the main problems with diets is that they make you rely on OTHER people’s rules.
Unfortunately, this causes you to ignore the signs from your OWN body.
In the 131 Method, we believe that each person’s body is uniquely designed. What works for one person may not work for someone else. For example, some people can eat lots of dairy on the keto diet and feel great! For others, this may lead to World War 3 and a crap-ton of uncomfortable problems (pun intended 💩).
How to fix it:
Use the macronutrient percentages for the keto diet as a guide, not a requirement. Some people can eat more carbohydrates than others and maintain ketosis without any issues. Likewise, more active people and athletes may be able to eat more protein. Become intuitively aware of how your body feels every day. Use a symptom tracker, if needed, to help you find certain food triggers.
5. Â Not Eating Enough Fiber
By limiting carbohydrates on a keto diet, you are also eliminating many of the most common sources of fiber.
Fiber is a type of carbohydrate that is not absorbed into the blood. It provides tons of health benefits, like promoting regular bowel movements, feeding friendly gut bacteria, and reducing inflammation (6).
However, many people following a ketogenic diet do not eat enough fiber and may experience unwanted symptoms, like constipation.
How to fix it:
Aim for at least 30 grams of fiber per day.
- Include at least 5 servings (about 2.5 cups) of low-carb vegetables per day.
- Load up on leafy greens by eating a large salad with lots of healthy fats.
- Choose foods that are both high in fat AND fiber like avocados, chia seeds, ground flax seeds, and nuts.
- Make sure to drink A LOT of water to stay hydrated and help the fiber do its job!
6. Â Forgetting About Alcohol Tolerance
Aging isn’t the only thing that lowers your alcohol tolerance! 😉
Many people feel that they get drunk much quicker on the keto diet. This may be because carbohydrates normally slow the absorption of alcohol. By limiting carbs, the alcohol may have a stronger and quicker effect on your body.
In order to avoid being THAT person, keep your lower alcohol tolerance in mind when enjoying a drink or going out on the town.
How to fix it:
If you’d like to enjoy an alcoholic drink while on the keto diet, choose lower carb options like hard liquor mixed with soda water or dry wine. We particularly love Dry Farm Wine as a low-carb, keto friendly option. But, remember to take it easy and limit your drinks to one per hour, or less. To avoid nasty hangovers that are common on the keto diet, make sure to hydrate and drink lots of water.
7. Trying to Manage it Alone
We have full confidence in your abilities.
But, one of the most common keto mistakes is trying to do it all alone. Humans are social creatures. What we eat is just one piece of the equation to whole-body health. Having a healthy social life and a supportive community to lean on is extremely important, especially when following a keto diet.
Trying to overhaul your health and completely change your dietary habits can feel overwhelming and lonely. Don’t try to manage it alone.
How to fix it:
Find a few friends or family members who are supportive of your health needs and goals. Keep in constant contact with them to avoid feeling overwhelmed or alone.
Even better, find a supportive community that knows what you’re going through. This is one of the biggest perks of the 131 Method! We have an amazing team of Registered Dietitians to answer your individualized questions and a huge community of other amazing women that are going through the exact same thing as you! We are all in this together, and we would love to have you join our movement.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824152/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475232/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335257/
- https://www.ncbi.nlm.nih.gov/pubmed/23722093
- https://www.ncbi.nlm.nih.gov/pubmed/19335713
