Top things people do wrong when doing Keto, and I am one of those people. Keto is really not a hard diet, but there is so much information out there that confuses the hell out of you.
Eat this, don’t eat that, you can have that you can’t have that. Well, I am not saying I have it all figured out but I do know how I have failed in the past and how a lot of others are failing now.
These are not going to be in any particular order so don’t worry if yours is on top or if it is on bottom
Things People do Wrong When Doing Keto
Not tracking your carbs
I know, I know, I tell you all the time that I don’t track my carbs, but that is because the majority of the time I am eating either the Keto KikStart Plan, or the Speed Keto plan and they both have it all figured out for me.
But if you are not doing either one of those plans then it is imperative that you track your carbs. Now, if you have been reading the blog religiously every week like I know you have then you probably have read my calculating macro blog. Most Ketoers do about 20 grams of carbs a day. And I know that when I’m not doing either one of the programs I do calculate my macros. But where a lot of people go wrong is that they don’t measure the food they are eating. I measure everything that I eat. And I count each separate item.
I use the carb manager and I add each individual item of food. Or I create a meal using each individual item. That way it calculates correctly. Also, another thing about the carb manager always check things like salad dressings against the labels, they are not all correct in the carb manager app.
#2 Not Eating Enough Healthy Fats
This is a hard one for a lot of people to get over. We’ve been told most of our lives that fat is the enemy. Or we hear things like I was told you are what you eat. So in my mind, I had to change that. Just because I am eating more fats doesn’t make me fat. Our bodies turn that fat into energy that we can burn easily. We don’t need the carbs for energy. Our bodies are amazing.
So how much fat should you be eating, well, once again, you should be eating according to your weight and the carb manager is really good at figuring that out. But you need to make sure you have it set to Carb tracking and track all macros. And then in the macro setting area have it on Keto setting.
But also you need to be eating good fats, like salmon, olives, avocados, coconut oil, butter and bacon, and if you do hit your fat goals add MCT oils.
Note: When starting with MCT Oil take your time getting up to the tablespoon start with 1/2 teaspoon and gradually move your way up. You will thank me for that tip. Seriously, you won’t like spending your day in the bathroom.
#3 Eating too Much Protein
Basically the Keto Diet is 5:25:70 which is 5 percent carbs, 25 percent protein and 75 percent fat. The reason being is that it is the optimum level to get you fat-adapted where you are losing weight. Also, if you overdo protein it can be turned into sugars in your bloodstream because you are not using all the energy of it up. Check out this article by the diabetes foundation. That is also why people don’t recommend diets like Atkins and other low carb diets to people with diabetes.
# 4 Eating Low-Quality Food
This is another thing I see on a regular and I’m guilty of it also. Eating processed foods. Like lunch meats, cheap canned vegetables, and sliced or pre-grated cheese.
With Keto, you have eliminated a lot of those processed foods, which is great and a great start to your diet. But I know many of you women out there start to see a stall in your weight loss or inches lost. Well, look at the packaged foods that you are eating. Grated cheese and processed cheese slices add potato starch and other things to keep them from sticking.
The meats have additives to them also, it is a great idea to get grass-fed meats and meats without the hormones in them. You will see a huge difference in your stalls and the way you feel.
And the canned foods have no nutrition to them. They have been stripped away. Look for frozen food if you want cheaper than fresh, but you still need to check your labels. Because those also add additives like corn starch and potato starch so they don’t stick and some even add sugar.
#5 Not Planning
This is where a lot of my problems come from. I am one of those daily shoppers, I hate cooking and want simple. That is one reason this page is not full of all those delicious Keto Recipes you see on other Keto blogs. Maybe one day when I get a nice kitchen to cook in but not now. Two feet of counter space is not enough to display my cooking skills.
But on to the point. Food prep is important and that is another reason I love Speed Keto. I know what I am going to eat daily. It is right there in the book. I have the recipes and the meal plan I know exactly what to get at the store.
But you can do the same thing at the beginning of the week. Even if you don’t prepare it ahead of time. Just have your daily shopping list as I do. I know what to pick up from the store each evening and I fix it when I get home from work. I know that if I don’t it’s much easier for me to slip and order a pizza and then I am miserable for a week because of it.
#6 Not Keeping Electrolytes in Check
This is another one that I hear complained about a lot online. The side effects of Keto. Which suck if you don’t keep your electrolytes in balance. And really it is a simple thing to do. And it helps with the Keto flu so much.
I get my electrolytes by drinking my water with electrolytes. I usually use Ultima which is on Amazon. (Just a quick disclosure I am an Amazon Associate so if you buy from my link I will make a small commission on that sale but it won’t cost you anything more.) I also buy one from Costco that is great it has no flavor and I can add it to my coffee.
When your electrolytes are out of balance you can suffer from things like fatigue, dizziness, headaches and a lot more. So get your electrolytes it is so worth it.
#7 Eating Too Many of the Wrong Vegetables
If you are anything like me you were raised being told to eat your vegetables that they are good for you. And in truth some are. But others are carb-heavy.
Take a look at your carb manager or look it up on the internet to find out what the carb count is. Seriously, it is worth it.
Some vegetables that are good are things like spinach, broccoli, mushrooms, celery, lettuce, cabbage, cauliflower, and green beans.
#8 Not Getting Enough Fiber
Now, this one is a pain in the butt literally. If you are not getting enough fiber you will be constipated. And that sucks. I’ve been there. So eat your greens. Foods high in fiber. Cabbage, squash and some nuts are great.
You will seriously want to hug me for reminding you to get your fiber.
#9 Artificial Sweeteners
I know you see all those low carb sweeteners out there. Well, guess what a lot of them are so bad for you and they will do the exact thing you are trying to avoid by using them. They will raise your insulin levels.
My go-to and ones that don’t raise your blood sugar are Stevia, Swerve and Monkfruit.
#10 Not Drinking Enough Water
Water the beverage of life. Really it is! Without water, you’d die. But in all seriousness, you need water more than ever when doing the Keto Diet. Why because you are not eating foods that hang onto that water. This is one of my favorite posts that I wrote on it.
Now I know most of you that are doing keto can attest when you first start it is like that is all you are doing is peeing. I am with you sister. But hear me out on this, I drink a gallon a day and it does get better. I’ve learned over the course of my research on Keto that a well-hydrated person should be peeing every hour.
So go on girl get your hydro flask and start drinking.
#11 Stop Giving Up So Soon
Really did you gain the weight overnight? It will happen. You will lose weight. You hear all about the successes of fast weight loss on Keto. But remember are unique, your body is not that other woman’s body. Give your body time to adjust. You will get over the Keto-Flu, you will get over that stall and you will lose weight. I know you will.
Just remember your why! Each time I stumble I go back to that and remember I am doing it for my health and well-being find your why and stick to it. And remember if you need help ask. Email me get on my facebook or join my group and yell through messenger. I am there for you.
#12 Stop Focusing on the Scale
I know I have a problem with this and you probably do to the scale is not dropping and you think you are not making progress. This is one of the things people do wrong when doing keto. But take a look at yourself in the mirror. Do a before picture wait a week and take another one. You will see the difference especially if there have been no slip-ups. Either in your face or the way our clothes fit. Those are no small victories. The scale is not how we should be measuring our success. Because it lies.
Really I have dropped pant sizes before I dropped pounds. It may be because I am active in my life and I have been more active since starting keto. I have more energy and I have built muscle which weighs more than fat. Don’t give up because your scale is lying to you.
#13 Last One for Now – Do Your Research
I’ve been researching Keto and Low carb for 18+ years now. Since my daughter was two. I have learned a thing or two. But I will not proclaim myself as an expert. I just know from my own experience.
But read a book, watch YouTube Videos. Read the blogs. Learn how to do Keto Right. I can tell you not everyone in every Keto group is going to give you good advice. I read everything I can get my hands on to continue on this Keto Journey. And you should too. That is why I would never recommend something that won’t help you and I won’t try and sell you the snake juice to help you lose weight. I only recommend things that have helped me in my health and my weight loss. Don’t do these things people do wrong when doing Keto.
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