The ketogenic diet can be a very effective way to lose weight. Since you’re not giving your body carbohydrates to use as energy, it starts using the fat stores. Most people who follow the diet find that they lose weight at a consistent pace while still feeling satisfied and full. However, there are times when it just doesn’t seem to be working. If you’re not losing weight while following the plan, you may be making a few mistakes. In fact, there are several misconceptions that can lead weight loss to stall. Take a look at the following list to see if you are making some of these common mistakes. If you are, a few simple tweaks to your plan could put you back on the path to losing weight. You’ll be much closer to reaching your goals.
To be successful following the ketogenic plan, you need to follow the diet at all times. It’s not always easy to find keto-friendly foods in restaurants or at convenience stores, so you have to be prepared. If you don’t bring snacks with you to work or on a road trip, you might be tempted to eat something off-plan when presented with the choices in the vending machine. If you haven’t thought about what you are going to order in a restaurant, you may be tempted to order your favorite dish or share in the dessert that your friend is enjoying. Take time to plan what you’re going to eat every day, including snacks. Before you go to a restaurant, look at their menu and find things that are appropriate for a keto diet. Having this plan will make it easier for you to stay on track.
Choosing Pre-Packaged Foods
The ketogenic diet is supposed to be about eating healthy whole foods rather than the overly processed junk that makes up most people’s diets. However, this hasn’t stopped businesses to step up to the demand for keto-friendly versions of unhealthy favorites. If you’re choosing a lot of these foods over real foods, you may find that you have trouble losing weight. Since many of these foods mimic sweet treats, you’ll find that they increase your craving for these types of foods. On the other hand, if you stick with healthy foods and avoid using low-carb sweeteners, you’ll find that your cravings for sweets decrease significantly. If you avoid sweets for a few weeks, your taste buds will change and all those foods you once craved will taste too sweet.
Not Eating Enough Fat
As a culture, we’ve been conditioned to see fat as the enemy. We’ve always been told that if you eat fat, you’re going to get fat. On top of this, a lot of people think of low-carb diets as high protein diets rather than high fat. This means that they’re eating foods that often look for foods that are high in protein and low in carbs without paying much attention to the fat content. Fat is a really important part of the ketogenic diet. A description of the diet put out by the Kansas Department of Health and Environment states that you should be eating four grams of fat for every one gram of protein you eat. This should be dietary fat, like you find in butter and full-fat dairy products. You can also add fats in the cooking process to help you meet your goals.
Even non-starchy vegetables contain some carbohydrates, so those who are really limiting carbohydrates typically avoid these foods, even though they may only have a few carbs per serving. For instance, you might opt for an extra serving of meat rather than a side salad or steamed vegetables. This has two negative effects. First, you’re eating more calories when you choose a high-fat/high-protein food over some vegetables. Second, you’re missing out on all of the fiber that’s contained in non-starchy vegetables. This fiber can help you feel full and will also help your digestive system work more efficiently. The first step to avoiding this mistake is to not think of vegetables as the enemy. Sure, you might want to avoid carb-heavy vegetables like potatoes and corn, but you shouldn’t avoid foods like broccoli, lettuce and cucumbers. Next, look for ways to incorporate these foods into your meals. Serve veggies on the side. Eat a big salad for lunch with a high-fat dressing and a serving of meat. This also allows you to eat a wider variety of foods so you won’t get bored.