Adjusting to the ketogenic diet can take some time, and you might not get it all “right” in the beginning. That’s okay! But knowing common keto mistakes ahead of time can help you avoid them and see more success, including weight loss, on the diet right away.
So here are the top mistakes we see on the keto diet and how to keep from doing them.
1. Approaching Macros All Wrong
The macro breakdown of the Keto Zone diet is:
- 70% fat
- 15% protein
- 15% carbs or less
But many people make this more complicated than it needs to be, getting bogged down with the details. Just keep these simple tips in mind:
Keep Carbs at 20 Grams or Less
This falls within the 15% mark and makes it easy to count. Carbs are the most important macro to track, so this is the area to be strict in.
Avoid Too Much Protein and Get Plenty of Fat
Your body can do something called gluconeogenesis, where it turns protein into glucose for fuel. You want to avoid this on the keto diet by:
- keeping protein intake moderate (about 3-4 ounces two to three times per day for women and 3-6 ounces two to three times per day for men)
- Keeping fat intake high (making up the majority of your diet, including 2-3 tablespoons per meal for women and 3-4 tablespoons per meal for men)
Most of all, stay within the 20 grams of carbs range and eat plenty of healthy keto fats. Once you get used to the ratios, you won’t need to think about it too much—so don’t stress or obsess!
2. Not Eating Enough Low-Carb Vegetables and Fiber
You need fiber to feel full, have healthy digestion, and even prevent diseases like colon cancer.
On the keto diet, low-carb vegetables are the best source of fiber and important nutrients, so eat many per day.
If you struggle to eat enough vegetables or still feel your digestion is off, consider boosting your intake with a fiber supplement like Living Chia.
3. Consuming Bad Fats
Fats are the foundation of keto, but they’re not all the same.
Avoid processed fats and unhealthy oils like canola oil, soybean oil, and sunflower oil, which promote inflammation and bad health.
See more: Healthiest Oils to Cook With and Avoid
4. Eating Too Many Carbs from Keto Whole Foods
Some keto-friendly foods do contain carbs and need to be eaten carefully.
5. Having Too Many Processed “Low-Carb” Foods and Treats
Food companies are always taking advantage of the latest health research and diets.
Be wary of packaged and processed grocery foods labeled “low-carb” or even “keto.” Not only are these products often full of additives, sugar alcohols, and artificial junk, they’re sometimes higher in carbs than they claim to be!
Your best bet: focus on real, whole foods first.
6. Not Making Self-Care a Priority
Do what you can to:
- Avoid excessive stress
- Get enough sleep
- Drink plenty of water
- Move your body regularly
Take time to breathe, do something for yourself, and reflect on the positives in life.
This also includes surrounding yourself with supportive people who lift you up, like our Keto Zone Facebook community!
When all else fails, turn to God in prayer and ask for guidance in finding the life balance that works for you.
7. Eating Out of Habit
When you’re in the Keto Zone, appetite suppression is expected. This means you likely won’t be hungry at times you’re used to eating.
Listen to your body on this and wait to eat until you’re actually hungry. You’ll tap into one of the biggest weight loss benefits of this lifestyle!
8. Obsessing Over the Scale
Tracking your weight loss progress is fine, but don’t let the scale rule your life. Even if the numbers aren’t budging, you could be losing inches or simply detoxing!
Any diet, even the keto diet that’s designed for fast weight loss, takes some time and patience.
Jesus calls us to rejoice in hope and be patient in tribulation [Romans 12:12]—in all aspects of our lives. Follow the Keto Zone guidelines, including the ones here, and know results will come for you when they’re meant to.
9. Avoiding Supplements
While it’s best to get your nutrition primarily from whole foods, there are some supplements that can really help you succeed on a ketogenic diet.
A multivitamin and vitamin D supplement on top of your diet can help supply your body with vitamin and mineral “insurance.” Other helpful keto supplements include:
- Omega-3 from fish or krill oil
- An enzyme supplement to help digest fats like
- Instant Ketones to help you enter ketosis quickly, support fat burning, and avoid the “keto flu”
- MCT oil powder for additional clean plant-based fat source
Like anything in life, the Keto Zone diet is an adjustment at first—but it’s a change your body and mind will appreciate for many years to come! If you notice these mistakes in your own routine, no problem—simply do what you can to correct them and jump back into it.