Top 10 Beginner Keto Diet Mistakes

When you’re just beginning your keto diet, it’s easy to make mistakes that jeopardize your progress.

(Yup. We’ve all been there.)

Luckily, if you know how to spot ‘em, you can easily avoid these common missteps.

Don’t let these beginner mistakes derail your keto diet progress

Mistake #1   Eating too much protein

When you eat more protein than your body needs, some of its amino acids turn into glucose, which can prevent your body from going into ketosis. It’s important to work with your nutritionist to understand how much protein YOUR body needs.

Mistake #2   Eating too much fat

It’s a myth that you can eat as much fat as you want on a keto plan. How much fat you can eat is very personal. It depends on how efficient or sluggish your metabolism is, how “fat adapted” you are, and what your body chemistry looks like at any given point on your weight-loss journey. Most people who try keto and think it doesn’t work for them were eating too much fat or too much protein — or both.

Mistake #3   Seeing your carbohydrate allowance as a goal

Instead of thinking of your carbohydrate allowance as a goal, think about it as a limit. Over time, you’ll find that you don’t actually need as many carbohydrates. In fact, your cravings for them will diminish!

Mistake #4   Not eating enough leafy green vegetables

Leafy green vegetables play an important role in digestion. They provide a ton of nutrients to fuel your body. You’ll be amazed at the difference these types of vegetables can make. An easy way to eat enough is to incorporate spinach, kale, and kohlrabi into your shakes and salads.

Mistake #5   Replacing food products you love with keto-friendly substitutes

There are a lot of keto-friendly substitute products out there, and a lot of them are really similar to the “real thing.” However, replacing cheesecake with keto-cheesecake, for example, can actually trigger your craving for more. Keto-friendly substitutions perpetuate old eating habits — and keep you stuck in a cycle of dependence. Most successful keto dieters avoid artificially sweetened foods and keep snacking to a minimum. They change their relationship with food forever.

Mistake #6   Eating too often

It’s ingrained in us at an early age that we’re supposed to eat throughout the day – e.g., 3 meals and 2 snacks every day. And some current “diets” encourage you to eat 6–10 times per day! However, humans didn’t evolve that way. Current science emphasizes that less frequent eating changes your biochemistry in beneficial ways, enabling your glucose, insulin, and leptin levels to lower and normalize. Intermittent fasting, done correctly, can actually speed up your metabolism, while eating too frequently can slow it down.

Mistake #7   Not getting enough electrolytes

Electrolytes help regulate everything — from hydration to your nervous system to your muscle function. They even help regulate the most important muscle of all: your heart. Keto diets cause your body to excrete electrolyte minerals at an accelerated rate. So, it’s important to replace them in order to feel well. We recommend getting your electrolytes by eating foods like meat, eggs, fish with bones, avocados, lettuce, and other leafy green vegetables. But most of us need some supplementation as well.

Sodium imbalance is probably the most noticeable electrolyte issue. Most people don’t add nearly enough sodium to their keto plan to feel good! Most people generally need to consume at least 1 teaspoon of high-quality, mineral-rich sea salt per day —balanced with the right amount of water for proper hydration.

Mistake #8   Eating cheap meals

We’re pretty sure everyone knows that fast food isn’t good for you. Still, it’s really easy to think that substituting high-quality snacks for smaller quantities of unhealthy snacks will even out. But it just doesn’t. Stealing a few fries off of a friend’s plate and counting them as your vegetables for the day? Just say no.
Eating a handful of popcorn because you think it’s low calorie? Nope!
Keto plans are all about biochemistry. Fries and popcorn affect your chemistry in a totally different way than a large salad or roasted cauliflower — even if they net out to the same amount of carbs or calories. If you’re going to invest in a keto plan, do it precisely. Don’t take the wrong kind of “shortcuts.” Stay on track! (You’ll be glad you did.)

Mistake #9   Following sketchy “internet keto” trends

The internet abounds with stories about how so and so lost X number of pounds by eating all the butter, bacon, ‘fat bombs,’ keto brownies and keto pizza they wanted. We’re sorry to kill your keto dreams, but it just doesn’t work that way.

Keto only works if you consume the right amount of fat, protein and carbohydrates for YOU. Using too much fat, too much protein or a lot of keto sweets and treats can add up to a giant zilch on pounds lost.

The truth about effective keto plans is NOT as sexy as the bloggers and recipe gurus make it seem. Sexy keto food photos sell ads and attract hopeful dieters, but Instagram keto doesn’t work. At least not past the first week when any carb-cutting will yield a water loss, and certainly not for the long-haul.

True keto lifestyle changes require knowledge, discipline and support. There is no one-size-fits-all approach, and you need proper tuning for any keto plan to work for YOUR metabolic type.

Mistake #10   Going it Alone

It’s tempting to think that keto is so simple that it would be easy to do it by yourself. How hard can it be to eat bacon and steak and buttered vegetables? But DIY keto fails for 95% of people who try it. Why?

For the same reason DIY diets of any type fail 95% of the time. People don’t stick to them!

The lack of accountability, support, motivation and expertise spells trouble the first time it gets hard to stick to your plan. Don’t feel bad – 95% of us are in the same boat. If this weren’t true, everyone would be thin and there would be no multi-billion dollar weight loss industry.

So with all the keto options, hype, noise and conflicting advice – the trick is to find the right support for YOU. Don’t fall for cookie-cutter programs with assembly line support and “results not typical” ads. There is no ‘one-size-fits-all’ keto plan that works for everyone.

At Evolve180, our complimentary consultation begins with a health and history intake so we can understand YOU. With that knowledge, we are able to put together a plan specifically designed for your metabolic type, your lifestyle, and your individual needs. It’s what sets us apart from the rest.

Don’t go it alone. Let Evolve180 help you succeed.

We would love to help you get started on the road to better health!