The ketogenic diet is probably the hottest diet in the world right now. It’s constantly in the news and it’s all the rage. Maybe you want to burn fat or want to get ripped? Perhaps you hear that it’s great for building muscle, or perhaps you have hormone problems and you heard it’s even good at helping you regulate your hormones.
It’s all true.
But … there are some common mistakes that people new to the diet make and may be making that is throwing you out of ketosis and probably sabotaging all your efforts.
People often say, “I can’t do the keto diet it’s too difficult,”
or, “it just doesn’t work for me!”
Mistake 1: People are not measuring their macros and are not aware that you’ve got to have a certain percentage of fats a certain percentage of protein and a certain percentage of carbs. A lot of people go right into it just thinking “I’m just going to eat fat,” or “I’m going to just cheese,” or “I’m going to just eat bacon.” But if you’re not actually taking measurements you really don’t know how you’re doing.
A ketogenic diet is about 70 percent fat, about 25 percent protein, and about five percent carbs. It appears to fly in the face of all you’ve been taught, that you could possibly eat this much fat, it’s not healthy for you, it’s going to give you a heart disease, it’s going to clog your arteries … but that kind of thinking has pretty much been dispelled since the 1950s.
But if you’re not keeping track, if you’re not measuring, it’s a problem.
Mistake 2: People are not measuring their ketones. So many people say the ketogenic diet doesn’t work and they’re not even measuring their ketones to make sure they’re in ketosis. This is pretty basic stuff … you need to be in ketosis … it’s the “ketogenic” diet.
There are 3 ways to do this. You can check your urine and in your urine you’re basically looking at acetyl acetate, and acetyl acetate is something that your body excretes out through the urine. You can buy these you pee on one and compare it to the colors on the back and it lets you know how much into ketosis you are. The only problem with this is after a couple of weeks you’re not going to be excreting acetyl acetone anymore.
Another test that’s good too is the breath test, and with that you’re just measuring acetone (that’s that sweetness you taste on your breath). A problem with a breathing device is it’s a little pricey, about $150. But the bigger problem is this method can’t typically get consistent measurements — sometimes you blow harder, sometimes it’s less, sometimes it’s more forceful and you don’t really get that nice even breath distribution to be able to know if you’re getting a good quantitative measurement or analysis.
A third test is actually doing a blood test. This test can be done right in the privacy your own home. You use a lancet with a little needle tip to prick your finger. It doesn’t hurt, it’s very quick and easy, and then you put the drop of blood right on the tip of the gauge. It takes your measurement and immediately lets you know exactly what your ketone levels are.
Mistake 3: People are not getting enough water. Bottom line, you need a LOT of fluids while on the keto diet. One unpleasant result of not getting enough water is constipation.
For every gram of carbohydrates your body holds 4 grams of water. Because you’ve now lowered your carbs you’re going to start lowering how much water your body holds. In some cases that’s a good thing because your body will let go of some of the excess water that it’s been holding … but the problem is you’re also losing some of the water your body needs. You can increase the salt in your, just make sure you use high-quality Himalayan (stay away from the sodium chloride white stuff on your table, that’s what you don’t want Himalayan salts have a high mineral count which will also help with your gut. Bottom line, start adding more water. A lot of water. So, these are 3 mistakes people make on the ketogenics diet. It’s unfortunate, because they are pretty easy to avoid if you just know what they are. And the benefits of a keto diet can be wonderful!