Don\u2019t forget that your body would typically burn glucose for energy, but the Keto diet<\/a> helps you make body fat adaptive instead. You train your body to burn fat for fuel. You will know you are successful when your urine releases ketones, which you can test with urine strips.<\/p>\n In fact, one of the best ways to ensure you\u2019re not making any Keto diet mistakes is to purchase these urine strips that confirm you\u2019re in fact in ketosis.<\/p>\n If you suddenly start struggling with the diet, the simple answer is an over-consumption of carbs is occurring without your knowledge. This is an easy fix as long as you know the root cause of the issue. Where are these extra carbs coming from? Is it the morning glass of orange juice that you didn\u2019t realize had nearly 30g of carbs in it? To help you identify the problem, check out the most common Keto diet mistakes below. When you are familiar with them, you can avoid them and tweak your diet to solve your weight loss plateau.<\/p>\n You must keep your carb intake extremely low to succeed with Keto. Some people do exceedingly well by ensuring their carb intake does not exceed more than 10% of their daily calories. When you eat low carbohydrates, you keep insulin production low. This hormone regulates your blood sugar, allowing your cells to access and burn stored body fat for energy.<\/p>\n However, if you are not mindful, you\u2019ll make one of the most common keto diet mistakes of unknowingly consuming more than 40 grams of carbs per day. Your body will not turn into a fat-burning machine. You will not go into ketosis.<\/p>\n Unfortunately, many hidden carbs can sneak up on you. All it takes is a tablespoon or two of the wrong food to throw you out of Ketosis. You will find hidden carbs in:<\/p>\n One of the most common ways people unknowingly consume too many carbs to be in ketosis is from not being mindful of what they drink. If you are unaware of how many carbs are in your glass, you could be taking in too many carbs to be in ketosis. For best results, read product labels diligently and don\u2019t buy the product with false expectations.<\/p>\n For example, don\u2019t buy a carton of orange juice and lie to yourself that you\u2019ll only take a sip in the morning. Another one of the most common keto diet mistakes is to keep juices like this in your fridge and end up drinking far more than a sip.<\/p>\n Some get the wrong idea that high fat means loading up on things like butter, cream, and ghee. While most of your Keto calories will indeed come from fat, half of what you consume must also include protein. This macronutrient is essential for building lean muscle and promoting wound healing.<\/p>\n Notably, protein contains 4 calories per gram and fat has 9 calories. Sadly, many Keto dieters often miss this detail, aiming for 30% protein and 60% fat. As a result, the body ends up with insufficient protein to support recomposition. To solve the issue, write down your food intake and recalibrate your meals to include ample amounts of protein.<\/p>\n As an avid Keto dieter, you may have heard of the slang term \u201cdirty Keto\u201d. This centers on a diet that consists of too many vegetable oils. On top of that, dirty means inadequate real vegetables are eaten.<\/p>\n This is a frightening scenario because vegetable oils are high in linoleic acid, a form of polyunsaturated fatty acid. Consuming excessive amounts of this creates inflammatory conditions in the body that promotes fat storage.<\/p>\n In fact, some studies<\/a> have linked excess linoleic acid, which many get from soybean oil to the current obesity crisis in the US. To make things worse, vegetable oils show vulnerability with high heat. So when used for cooking, they form oxidized lipids<\/a>. These compounds are said to hasten the onset of heart disease because they are a form of bad cholesterol.<\/p>\n To help you out, focus on healthy oils like olive, coconut, and high-quality butter. Moreover, avoid consuming the following vegetable oils:<\/p>\n Another glaring characteristic of dirty Keto is the lack of healthy, low-carb vegetables. If your \u201cKeto\u201d meal is a plate full of bacon and ultra-cheesy eggs, then that\u2019s alarming. Keto doesn\u2019t give you a free pass to go all out on fats and protein. You must also include non-starchy veggies such as: <\/p>\n The Keto diet recommends drinking more water because restricting carbohydrates has a diuretic effect. This means you lose more body fluids via urination. However, this also means you lose electrolytes such as potassium and sodium. If you don\u2019t replace these minerals, you will have a deficiency. Symptoms of this imbalance are:<\/p>\n Unfortunately, doing Keto pushes you to an electrolyte deficiency not just because of increased electrolyte loss when you pee. You also take in less sodium because it\u2019s not present in whole foods. Similarly, the Keto diet misses out on potassium-rich veggies and fruits like sweet potatoes or bananas because they contain too many carbs.<\/p>\n To compensate for this imbalance and ensure your body is an efficient fat-burning machine, avoid excessive hydration to dilute blood sodium levels. Most of all, eat electrolyte-rich food like leafy greens and consider an electrolyte supplement.<\/p>\n Some Keto dieters erroneously believe that all dairy products are Keto-friendly. Remember, not all dairy is made equal. Some dairy products are high in fat but also high in carbs. A perfect example is visiting the dairy aisle, which contains low-fat chocolate milk, fruity yoghurts, and flavoured creams. Sadly, these dairy products will not support your Keto goals.<\/p>\n Another problem with too much dairy is some people do not tolerate it well. Some bodies find it difficult to digest lactose (milk sugar), casein and whey (milk proteins), or both. If you are intolerant, you have to avoid dairy products. Meanwhile, those who can tolerate it must choose high-fat options for cheese, whole milk, and butter.<\/p>\n Think again if you are feasting on Keto snacks from the grocery and think it\u2019s all fine because of the word \u201cKeto\u201d on the label.<\/p>\n Even though grocery stores now have tons of \u201cKeto\u201d desserts and snacks, they\u2019re designed to be eaten in moderation. For example, a box of \u201cKeto-friendly\u201d cookies are only Keto-friendly if you eat one cookie, or maybe two. Don\u2019t buy these if you can\u2019t refrain from eating more than that. If you read the label, you\u2019ll realize that these Keto treats are not Keto-friendly at all unless you eat the appropriate (small) serving size.<\/p>\n To make sure you stay on track, make these treats a rare indulgence. This is also one of those keto diet mistakes that might be best avoided by avoiding keeping these in your home. Unless you have the self-control to limit your portion, don\u2019t buy these \u201cKeto\u201d treats. Erroneously believing that eating Keto treats are fine can hinder your progress and deter your weight loss goals.<\/p>\n Though dirty Keto can jump-start you into Ketosis, it is not a sustainable way of eating because it lacks the right nutrients. You may notice that you feel dehydrated, have digestive issues, or experience bad skin. Well, those are signs that you have poor quality food choices while on the Keto diet. You\u2019re doing Keto the dirty way, instead of the healthy way.<\/p>\n If you want to attain healthy weight loss and holistic wellness, focus on high-quality food choices. Optimize your diet by taking in low-carb, unprocessed, and nutrient-dense food. Always make room for: <\/p>\n It can be quite challenging to take in enough fibre<\/a> while on a low-carb diet. However, you still need roughage to stave off constipation and other digestive issues. However, with careful planning, you can still meet your fibre needs and stay in Ketosis.<\/p>\n Fibre comes in soluble and insoluble forms, which support digestion and help with weight loss. Thus, insufficient fibre consumption can equate to sluggish digestion. Consider increasing your fibre intake with more:<\/p>\n As the famous adage goes, failing to prepare is preparing to fail. <\/strong>So, if you embark on a Keto journey, meal planning and taking the time to meal prep is a key component to your success. This will prevent you from choosing the wrong food options and giving into temptation when you feel hunger pangs.<\/p>\n Consult a nutritionist before starting the Keto diet to ensure it\u2019s not the wrong diet for you. If you have a genetic predisposition to high cholesterol and heart disease, consumption of too many fats may be a problem. You could even be genetically more sensitive to fats, which means Keto might not be the right diet for you. Running the Circle DNA test and accessing your genetic diet and nutrition reports<\/a> can help you accurately determine which diet suits you best.<\/p>\n","protected":false},"excerpt":{"rendered":" Avoiding making one of the common Keto diet mistakes is crucial to stay in ketosis. If you\u2019re not in ketosis because you\u2019re making one of these Keto… <\/p>\n","protected":false},"author":15,"featured_media":3356,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[1192,1199,1212,54,49,379],"class_list":["post-862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-allergic-reaction","tag-deep-breathing","tag-flexible","tag-skincare-en","tag-teeth-grinding-en","tag-woman-health"],"_links":{"self":[{"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/posts\/862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/comments?post=862"}],"version-history":[{"count":0,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/posts\/862\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/media\/3356"}],"wp:attachment":[{"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/media?parent=862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/categories?post=862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magazine.circledna.com\/wp-json\/wp\/v2\/tags?post=862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Keto Diet Mistakes: Unknowingly Consuming Too Many Carbs<\/h2>\n
\n
![](\"https:\/\/circledna.com\/blog\/wp-content\/uploads\/2023\/08\/content_images_assets.prenetics.com_blog.circledna.com_wp-content_uploads_2021_09_03172239_logan-jeffrey-CJarbDnrdfs-unsplash_adobespark.jpg\")
<\/figure>\nEating Excessive Fat with Insufficient Protein<\/h2>\n
Using Too Much Vegetable Oil<\/h2>\n
\n
Not Consuming Enough Low-Carb Veggies<\/h2>\n
\n
![\"circlemagazine-circledna-keto-diet-mistakes\"](\"https:\/\/images.unsplash.com\/photo-1514994806776-144805fdde34?ixid=MnwxMjA3fDB8MHxzZWFyY2h8OHx8c3BvcnRzJTIwZHJpbmt8ZW58MHx8MHx8&ixlib=rb-1.2.1&w=1000&q=80\")
Failing to Replace Electrolytes<\/h2>\n
\n
Neglecting to Keep Dairy Consumption in Check<\/h2>\n
Eating Too Many \u201cKeto\u201d Treats<\/h2>\n
![\"circlemagazine-circledna-keto-diet-mistakes\"](\"https:\/\/images.unsplash.com\/photo-1600891964092-4316c288032e?ixid=MnwxMjA3fDB8MHxzZWFyY2h8Mnx8c3RlYWt8ZW58MHx8MHx8&ixlib=rb-1.2.1&w=1000&q=80\")
Eating Poor Quality Food<\/h2>\n
\n
Not Enough Fiber<\/h2>\n
\n
Failing to Meal Prep<\/h2>\n
Being on the Wrong Diet<\/h2>\n