To most people, losing weight is a long and struggling journey. Do you feel frustrated when you have done everything right, but nothing seems to change? Even trying the most popular dieting method, the keto diet, but you cannot reach your weight goal. Don’t worry! The keto diet is really restrictive, so it can be hard to get it correctly. The following article will give you the common mistakes to avoid and tips on how to lose weight with keto effectively.
The keto diet is a diet method that ultimately limits carbs intake. When the body does not have enough carbs, it will then transfer into the ketosis stage, which is significantly efficient in burning fat into energy.
When following a keto diet, it is essential to control your carbs limit under 50 grams per day. With this principle, a keto diet is adequate to lose weight and improve your general health. However, there are possibilities that people cannot lose weight when adopting the keto diet method. Below are the 9 common mistakes that prevent you from achieving your weight loss goal.
1. Eating too many carbs.
Consuming too many carbs is one of the most common mistakes that people make on a keto diet. The ketosis stage only happens when the carbs level is drastically low to the recommended range. Hence, to reach your target, you need to keep track of your carbs and macro intakes continually.
Sometimes, you may feel that you have tried your best to reduce your carb intake. However, your carbs level maybe still enough for your body to generate power from glucose. Thus, your body is unable to enter the ketosis stage to burn fat.
2. Overeating protein.
Most of the other low carb diets leave room for a moderate amount of protein intake. It leads to a common mistake that a low in carb, high in protein diet is a keto diet. However, such a diet cannot allow the body to enter ketosis because excess protein can convert into sugar.
With a keto diet, energy should be generated mostly from fat, which accounts for 55% to 60% of total calorie intake. Hence, protein intakes should take up no more than 35%. If the protein intake is higher, your body is unlikely to enter ketosis.
3. Not getting enough nutrition.
The key to a healthy weight loss is getting enough nutrition. During a keto diet, you should only consume whole foods rather than processed foods. Snack bars, desserts, or any processed foods, even if they are keto-approved, can wreck your weight loss effort. These foods are filled with calories, yet low in vitamins and nutrients. To fully optimize your intake, make sure to add in lots of unprocessed, whole foods such as organic meats, poultry, eggs, and healthy fats. Also, remember to substitute starchy vegetables with non-starchy greens.
4. Consuming too many calories
Even though you only eat keto-friendly foods, it is still possible to consume too many calories. It might be because of the large eating portions or snacking on high-calorie foods. For instance, avocado and nuts are highly recommended for keto dieters; however, they are packed with calories, and it is easy to overeat them.
Thus, look out for serving size and calorie intake.
5. Drink Alcohol
Wine and beer are high in carbs; therefore, they are not allowed in most keto diet types. On the other hand, hard liquors like vodka and gin, have lower levels of carbs, making them keto-approved. However, they are high in calories, so moderate consumption is advised.
6. Underlying medical issue
If you do everything right in the keto diet and still gain weight, there may be underlying medical issues that interfere with your weight loss process. These conditions make it hard to lose weight if you are diagnosed with hypothyroidism, Cushing’s syndrome, Polycystic Ovary Syndrome (PCOS), and depression.
However, do not panic! With suitable medication and lifestyle modifications, you can still sustain healthy weight loss.
7. Unrealistic weight loss goal
Normally, you are eager to lose weight fast when trying a new diet method. But bear in mind that weight loss results are varied depending on each person’s condition. A keto diet can help lose weight in a proper, healthy manner. Thus, if you are expecting a rapid weight loss through keto diets, you might be disappointed.
Most professionals suggest the healthy weight loss rate is ranging from 0.5 to 1kg per week.
8. Stress and Not enough sleep.
Stress and lack of sleep are shown to have negative effects on weight loss. When under stress, your body produces a high level of the stress hormone, known as cortisol, which stimulates the fat-storing process, particularly in the abdomen area.
Besides, people with chronic stress are often linked with sleep deprivation, which is again associated with weight gain. Research has found that lack of sleep can increase your appetite.
9. You Don’t Plan Ahead.
It is tricky to eat out when you are on a keto diet. To keep your consumption under control, planning on what and where to eat next can save you a lot of trouble. You should take the meal and snack plan for each week into account. Therefore, you have an overview of your overall intake and make adjustments (if needed) to manage your daily consumption.
If you don’t plan, you are likely tempted to take other high-carb substitutes such as junk foods. As a result, you are sabotaging your keto diet plan.
Tips on How To Lose Weight With Keto
Here are some simple tips that can help you avoid common diet mistakes to help you fully optimize for keto diet plan:
- Write a food journal: It is good to keep track of what you eat during the day, identifying your eating pattern. If you tend to consume snacks more often, you can immediately identify and change your behavior.
- Drink water: Drink a lot of water to fill your stomach, and extend your feeling of fullness. Thus, it can stop you from overeating or snacking.
- Chew unsweetened gum: By chewing unsweetened gum, it may help you stop your cravings for sweets and minimize snacking throughout the day.
- Get enough sleep: Getting enough sleep can reduce stress and anxiety, which encourages your body to function normally.
Losing weight with keto is the most effective dieting method. The key principles are straightforward: low in carbs, high in fats, and moderate in protein. However, it is straightforward to sabotage your keto diet because it requires precision and planning to get the right amount of carbs and macro intakes.
How to Lose Weight with Keto – A Comprehensive Solution
To avoid any mistakes in your keto diet, I would like to recommend you the Custom Keto Diet, created by Rachel Roberts. Our Linkingo team has received tons of email requests to review this program. After spending 5 hours researching, I give you my honest review of the Custom Keto Diet.
The Custom Keto Diet has helped many people transform not only their bodies but also their mental health. One of my friends, Amber, has been struggling with her weight at a young age. She has tried different dieting methods, from exercises even to starve herself. However, it is all frustration to her since none of them worked.
After reading our review about the Custom Keto Diet solution, she tried and regretted why she did not know about this earlier. The Custom Keto Diet has changed her life completely. Within 2 weeks, she managed to lose 7 pounds without any exhaustion and hunger. As a result, she felt motivated, energetic, and can’t wait to complete the entire 8-week program. In her opinion, the Custom Keto Diet plan is perfect for her as she was never able to enjoy herself with other dieting methods as she did with this program, yet the results are amazing.
The Custom Keto Diet is an 8-week customized keto diet plan that allows you to eat whatever you desire without affecting your weight loss process. It can help you keep track of your calorie intake while also planning your meal with delicious and healthy recipes. What’s more, it also comes with grocery shopping lists so that you can save time in preparing your meals.
How To Lose Weight with Keto – Conclusion
It comes to the end of my article. By now, I hope you can identify the common mistakes and understand how to lose weight with keto. It is easy to get the wrong foods and lose track of counting your calories. With Custom Keto Diet, I believe that you can avoid all these mistakes and quickly achieve your desired weight goal.
Please show us support by liking and sharing this article. If you have any questions about how to lose weight with keto, leave it in the comment section below. We will get back to you as soon as possible.
- Custom Keto Diet Review: Can Rachel Roberts Help You Lose Weight?
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