Juicing or Making Smoothies – Most juicing and smoothie recipes are high carb and detrimental to your keto goals. Opt for low-carb keto recipes that are only a Google search away.
Not Eating Vegetables – The keto diet isn’t about fat and protein; it’s about fat, protein, and vegetables. Make sure to incorporate an adequate amount of green, non-starchy vegetables into the mix. Not sure if a vegetable is Keto? Google that question or check the nutritional information for that particular vegetable.
Not Accounting for Alcohol – Alcohol is the fourth macronutrient and registers 7 calories per gram. Limit your intake. You, arguably, don’t need alcohol to survive.
Not Eating Enough Protein – The general rule of thumb is to eat 1 gram of protein per pound of lean body mass. You’ll have to adjust this up or down based on your activity level, but most experts recommend staying in the range of 0.8g to 1.2g/per pound of lean body mass.
Eating Too Many Keto Snacks – Although Keto snacks can be delicious, the calories can quickly add up so be mindful and limit your keto snacks
Eating the Wrong Fats –
Not Caring About Food Quality – People get caught up in counting carbs and forget all about food quality. Choose nutrient-rich whole foods and read those ingredient labels. Avoid the bad stuff, regardless if it’s considered Keto. Your body still needs vital nutrients to carry out all the essential chemical processes throughout your body, and you will hinder your progress if you start causing other problems due to nutrient deficiencies.
Not Drinking Enough Water – Because the Keto diet causes shifts in your fluid and electrolyte balance, you need to increase your water intake to maintain hydration.
Not Enough Sleep – Sleep is crucial for recovery and necessary for your body to function properly. Start tracking your sleep so that you can optimize for it. Shut your mind off and don’t watch TV or get on your phone around bedtime. Set your phone to “Do Not Disturb” so that nobody interrupts your precious sleep. If you’re concerned about somebody calling you, you can always add them to your favorites, and they will still be able to reach you.
Cheat Days – Who says you have to cheat to have it your way? You can stay well within your limits and have your cake too. Just incorporate Keto friendly desserts or good food swaps, and you’ll never have to be a cheater.
Not Changing Your Menu Up – It’s essential to introduce variety to your menu to make this a fun and enjoyable experience. We usually keep our daily meal plan options pretty limited, almost repetitive, just because it’s easier. However, we do change up things every now and then.
