June 18, 2019

Common Weight-loss Mistakes on Keto

Studies have proven that low-carb diets are the most effective tool for losing excess body fat. Despite that, it’s not uncommon for many people to hit a weight loss plateau. By weight loss plateau, I don’t mean a short term fluctuation but a long-lasting stall. No matter what you do, the extra pounds of body fat are just not coming off. It can be so frustrating, especially when you feel you are putting the work in and the scales won’t budge 😣 Macros are on point, you’re working your ass off in the gym and drinking more water than plant and nothing! If this is something you can relate to, then have a read through this weeks blog aptly named ‘Common Weight-loss Mistakes on Keto’ for some tips and tricks on sustaining that weight-loss!

1. Know Your Macros ❗️

Keto Macros

Em, keto isn’t a magic Harry Potter diet and unfortunately calories still do count. In general, eating keto foods means consuming less calories because you are full from the high fat and protein content BUT eating low carb does not guarantee weight-loss! You still need to work out your macros for your goal and stick to it. Using a tracker such as My Fitness Pal is highly recommended for accountability. Sometimes I tally up what I have eaten in my head and it’s like 500 calories under what MYFP tell me 😧

 

2. Not Eating Enough Fat 🍳

The keto diet isn’t just low-carb, it’s high-fat. 75% of the calories you eat should come from healthy fats, 20% from protein, and 5% from carbs. Fat is satiating, so if you’re eating the right amount, you’ll minimise carb cravings, helping you stay in ketosis and promoting body fat burn.

 

3. Avoiding Vegetables and Fibre 🥦

Non-starchy vegetables have their place in a healthy low-carb diet. There is no reason to avoid vegetables like broccoli, cauliflower, zucchini, peppers or even fruits such as berries. These foods are very high in micronutrients, low in carbs and won’t impair your weight loss efforts.

 

4. Eating Too Much Protein 🥩

One of the most common weigh-loss mistakes on keto is eating too much protein. For those of you who don’t know the science bit (I only know thanks to Google )excess protein is converted by the body into glucose in a process called gluconeogenesis. This means that all that extra protein you eat is essentially converted to glucose and will be stored as fat unless that glucose is immediately burned for energy!

 

5. Not Drinking Enough Water 🌊

Some days I actually feel like there aren’t enough hours in the day to drink all the water i’m supposed to drink. I have learned this over the last year that water is CRUCIAL on keto. Aim for minimum 64Oz or 2 litres and go from there. When you’re starting out the ketogenic diet, you may need to drink even more water because your body sheds water when you start consuming fewer carbs.

 

6. Too Much Stress 😡

Stress is a significant factor when it comes to weight loss. When you are stressed, your cortisol levels rise ⤴ This will then raise blood sugar and lower ketone levels. In order to cope with chronically elevated blood sugar, your body will produce more insulin to cope with chronically high blood sugar. When that happens, you will find it difficult to get into fat-burning mode. I know, it’s easy to say and difficult to do, but try to reduce your stress levels. Here are a few tricks you can try:

  • Try the Headspace App to relax and decrease your stress levels in just a few minutes a day. I’ve been using it myself!
  • Too much exercise, especially chronic cardio, increases the stress hormone cortisol. Increased cortisol is linked to increased fat storage, especially the unhealthy visceral fat round your belly. Try strength training and yoga instead of some of your cardio sessions.
  • Try supplements such as melatonin, magnesium (Natural Calm) and B-complex, that will help you reduce your stress levels and improve circadian rhythms.
  • Don’t spend too much time on the Internet. Comparing yourself to Instagram Celebrities and people you don’t even know just causes you stress. NOBODY’S LIFE IS THAT PERFECT. Read books, meet friends or go for a walk instead. Or kick back with some Netflix 😀

 

7. Too Much Dairy 🤦‍♀️

I love a creamy coffee and sometimes I seem to forget that cream is a lot of calories. In fact, I am pretty sure that I was drinking about 800 calories of cream a day when I started out on keto. Now i’m much cleverer with my calories…sort of. Full fat dairy such as cream, cheese, milk and butter is easy to overeat on keto and is also loaded with calories. I had to invest in kitchen scales so as to measure out two flipping tablespoons of cream for my coffees because my estimate was easily double the scales 🤦‍♀️

 

8. Not Enough Sleep 😴

I am an absolute grumpus without enough sleep. Did you know that a lack of sleep or a circadian rhythm disorder may be one of the factors responsible for weight loss stall. With less energy, it will be more difficult to lose weight.

Lack of sleep also leads to an increased level of ghrelin – the hormone that tells the brain when we are hungry. People who are sleep deprived are more likely to store body fat. Here are some tips:

  • Try to get 7-9 hours of sleep every day
  • Don’t eat heavy meals before bed.
  • No exercise 3-4 hours before bed.
  • Don’t use your computer before bed.
  • Wear an eye mask

 

9. Not Enough Electrolytes 🔥

Many people experience flu-like symptoms (known as the Keto Flu) when first starting the keto diet. This can happen for two reasons: As your body switches from carb-burning to fat-burning mode, your brain may run low on energy, leading to nausea, headaches, and grogginess. Stock up on electrolyte drinks or tablets and take them daily!

 

Hopefully at least one of you found this helpful!

Thanks for reading

Natasha 💞