There are many ways to do keto, and you do not have to be in ketosis all of the time. However, if you feel your weight loss or energy has stalled, there are some very common reasons that this happens. Let’s talk about the most common keto mistakes.
#1: You're eating too much protein
Review your macros. Are more than 20-25% of your calories coming from protein? When you eat more protein than your body needs, it converts this protein into glycogen (the same as if you eat too many carbs). This will bounce you right out of ketosis. Try lowering your protein macros and see if this makes a difference for you. People who are carb sensitive have the most trouble with too much protein converting into glycogen. My protein usually sits around 15% for this reason. Test out different percentages and track your results to determine what will work best for you.
#2: You’re not tracking all of your carbs
There are carbs in nearly everything, and plenty of hidden carbs that will prevent you from being in ketosis. Veggies have carbs too. Start by consuming 5% of carbohydrates for total calories. Once you are in a state of ketosis you can start to ramp these up if you’d like to see how much your body can tolerate. Just remember to keep testing. The easiest way to track carbs and account for even those sneaky ones is to use an app like ‘Keto Diet’ and record every single thing you eat.
#3: You’re eating too many (or too few) calories
Calories do matter. Some people find it difficult to get enough calories without carb-laden, calorie-rich foods, but some people struggle with eating too many calories. The best way to figure out if calories are your problem is to use an app like the one mentioned above.
#4: You’re not eating enough fat
The ketogenic diet is a high-fat diet. This can be very challenging for anyone who was around during the ‘fat free’ generation, but fats are the backbone of this diet, and it’s the fat that is going to put you into ketosis. As I have stressed already… track, track, track! If you find that you simply cannot eat enough fat to keep you in ketosis, you can supplement with MCT Oil Capsules.
#5: You’re not testing your ketone levels
You must test regularly, especially when you’re just beginning the ketogenic diet for the first few months. This is how you will learn to understand what your body responds to, and what makes it fall out of ketosis. Ketone urine sticks generally work pretty well in the early stages of ketosis, but once your body is fat adapted, they will not be accurate. Breath meters are also hit and miss. The absolute best way to test is with a blood ketosis meter. Mine is a dual ‘ketosis/glucose’ blood monitor (Precision brand).
This may sound like a lot of work but trust me, it’s worth it. When you are in ketosis and your body is fat adapted and using fat as fuel, the energy you feel is almost beyond explanation! Remember to tweak your macros and always track and chart everything so you know what your body responds to.
Want to make sure you're not making any more mistakes as you follow the ketogenic diet? Join me in my Facebook group for tips and support!
You got this!
Leta ~ Intentionally Bare
DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.