Keto Mistakes - Beginner and Advanced

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Keto Mistakes - Beginner and Advanced

This week Roxana and I hit the social media circuit to poll our readers and asked them "What was your biggest Keto or Keto beginner mistake?" Here is the list of the top 7 In no particular order.

1. Buy processed 'Keto' food

Biggest mistake people make when they first start keto is buying every 'Keto' labeled food to replace what they are giving up.

Manufacturers are jumping on the bandwagon and labeling everthing even remotely low carb as keto. I expect to see Glute Free, Sugar Free and Keto on a bottle of plain water soon. Many times, these products are over processed, full of seed oils and even may have wheat or wheat derivative. Eat clean, one ingredient whole foods and use them to make your own treats.

2. Not eating enough because of old diet brain.

Old Diet Brain tells us that starving is the way to lose weight. Keto way of eating is designed to keep you full, satisfied, and full of energy. Don't be afraid to eat. Eat until you are full, but not stuffed.

3. Not reading the ingredients.

Who knew that even canned oysters had sugar in them? One trick manufactures use is to use multiple names for sugar. Maltodextrin, Barley Malt, Brown Rice Syrup are all sugar. If they were listed under one name on the ingredients (sugar) they may comprise more than ½ of the total product. Manufacturers have learned that sugar listed as a first ingredient does not sell as well as when it is divided up into 3-4 names that are listed near the end of the ingredients.

4. Not getting enough electrolytes.

Keto is very diuretic and natriuretic. Many need to supplement magnesium, potassium and sodium. If you are experiencing symptoms of the Keto Flu, it may just be a sign you need to add more electrolytes to your eating plan.

5. Snacking between meals

Snacking between meals, or after your last meal of the day will force your liver to continue to produce insulin. Your liver needs a break. No snacking unless you are actually hungry. If you find yourself regularly hungry at the same time, then try upping your protein or fat in the previous meal. There are tons of great snacks you can eat on a keto diet. We have several recipes here. Try to limit snacks or eat them as part of your meal.

6. Not getting enough sleep.

Not getting enough sleep can contribute to rise in stress levels, feeling drained or tired. Stress and exhaustion can lead to turning to sugary lattes for energy. Changing your sleep patterns is a vital part of your health journey. Lack of sleep can affect our decision making and even worsen cravings. My biggest crashes have always come from exhaustion. I know my trigger is lack of sleep. The good news is that Keto benefits your sleep naturally.

7. Going it alone

A support system is essential for our journey. Join our Facebook group or join the discussion on Twitter (Joy and Twitter: Roxana). Whether in person or online, having a way to connect through your journey can be the key to success. Some benefit from accountability or even daily coaching.

Written by Joy Sypher
Published: August 13th, 2022

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Coaching: www.kendo-keto.com