There are a few minor mistakes that beginners make when starting out on their ketogenic journey. In this post, I will talk about a few of these common problems and offer some solutions to them.
Let’s get started.
Keto Diet vs Keto Lifestyle
For those of you who have read any of my other posts, this will sound familiar. I am constantly referring to the ketogenic lifestyle and reminding everyone that it is not a diet. By definition, a diet is something we do for a short while to lose weight. The ketogenic lifestyle, to be effective, needs to involve you changing the way you view eating, and adopting an entirely new outlook on food.
The ketogenic Lifestyle can be and should be sustained for the rest of your life. When done properly, it presents no danger to you. There are a few habits you will need to form to keep your body healthy, but theses are easy and make sense.
So remember, ketosis is the state your body is in when it is burning fat for energy, and it is a safe place for your body to be for the long term. Your body runs more efficiently using fat for fuel, and your brain function will improve as it uses ketones (instead of glucose) to process input.
Not Enough Fats or Eating the Wrong Fats
This is one of those areas that we need to change our thinking about foods. It has been ingrained in our minds that if we eat fat, we will get fat. We need to change that thought to “If we eat the wrong kinds of fat, we will get fat.”
There are good fats and bad fats. Avoid the bad fats. Eat the good fats. We should be avoiding the processed fats, like vegetable oil, or other processed oils. Cooking with these should be avoided, as should eating the foods that contain saturated fats and have been cooked in them.
We want to be getting the majority of our calories from saturated fats, monounsaturated fats, polyunsaturated fats, and naturally occurring trans fats. Consuming these fats have a multitude of health benefits. It is easy to consume these fats as they occur naturally in many foods like cheese, eggs, dark chocolate, butter, avocados, extra virgin olive oil, fish oils, and many kinds of nuts, to name a few.
The addition of fat bombs to your eating habits will help ensure you consume enough fats every day.
So remember, don’t be afraid to eat fat, just make sure you are consuming the right kinds of fat.
When you are in ketosis, your body will release a lot of water. This water needs to be replaced on a daily basis, to the tune of about a gallon (4 1/2 litres) of water a day. That may sound like a lot, but if you have water at hand all day, and just sip it, you will easily drink this amount.
Keeping our bodies hydrated is vital to keep our organs functioning properly. Our kidneys and liver need water to expel the fat from our cells and to produce ketones for our body to use as fuel. If we are dehydrated, our bodies will continue to store the fat for use later, the exact opposite of what we want to happen.
So remember to drink water throughout the day to stay hydrated and to get rid of those false hunger thoughts that we have when our bodies just need water.
I will call this mistake measuring to cover a few areas where beginners to the Keto lifestyle make mistakes.
First, try not to obsess over the scale. The important part of this change in your eating habits is to find a way to make it sustainable. Change the recipes you use by finding a few keto cookbooks and making different foods so you can find the food that YOU love to eat and that keep you on ketosis. Put away your scale. Look in the mirror. Notice that your clothes are loose. Remember that you are in this for the long haul.
Second, stop comparing yourself to others. Every person is unique and an individual. Just because the ad says that you can lose 20 pounds in 20 days, doesn’t mean it will work for you. You are building a long-term lifestyle that will keep you healthy for the rest of your life. You live your life, and let others live theirs.
The third area that we get stuck on is measuring ketones. I talked about this in a previous post so I won’t go into detail here. Just remember that if you are eating the correct ratio of macros (fat, protein, carbs), you will stay in ketosis and you don’t need to be constantly measuring your ketones and wondering or worrying if you are in ketosis. Let the results speak for themselves.
So remember, the biggest part of the keto lifestyle is how you wrap your head around this brand new way of thinking about food. Get the mind game sorted out, and you will guarantee your own success.
The last area I will speak to today is sleep. As you go into ketosis, you may notice that you are having a little trouble sleeping. Don’t worry about it. Give yourself the time you need to get your sleeping back into routine.
Remember that you need between seven and nine hours of sleep every day for your body to recover from its daily activities. This is especially true if you have incorporated weight lifting into your daily routine. Your muscle need rest in order to rebuild and grow.
So plan your life to allow for at least seven hours of sleep every day. Eight or nine is better. Try it. You will be amazed at how great you feel.
So there you have it. The five most common mistakes that beginners to the keto lifestyle make. Nothing too serious, and they are easy to avoid or change. A lot of this lifestyle is changing our thinking. Do some reading and research and you will find that eating your foods in a ketogenic lifestyle pattern is sustainable for a long time is will benefit your life with good health and longevity, not to mention the clarity of mind that accompanies the lifestyle.
Thanks for listening. If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!