10 Keto Pitfalls to Watch Out for (and How to Avoid Them!)

For diabetics, following a keto diet is often recommended. However, it can be challenging to get it right. To reap the full benefits of the keto diet, it’s essential to follow the right tips. If you live in Centennial or Littleton, Colorado, you’re in luck!

At Wave The Grain, we’re passionate about sharing information on how to avoid the top ten keto mistakes that can be hindering your progress. Our blog post will provide you with valuable insights, so you can enjoy delicious keto foods without making the same mistakes. Get ready to optimize your keto experience with our tips and tricks!

Here Are the Ten Keto Mistakes to Avoid

1. Consuming Fats and Getting Rid of Carbs Too Quickly 

It’s important to ease into the keto diet gradually rather than cutting off carbs and consuming too much fat too quickly. Abrupt changes can cause significant shock to your body.

Before starting a keto diet, consider reducing your carbohydrate intake first to help your body adjust gradually. By taking it slow and steady, you’ll give your body the time it needs to adapt and maximize the benefits of the keto diet.

2. Avoiding Keto Flu: The Importance of Electrolytes on a Keto Diet

Electrolytes, such as sodium, magnesium, and potassium, play a critical role in the body when starting a keto diet. Failing to consume enough electrolytes can lead to the dreaded Keto flu, which can cause symptoms like headaches, fatigue, and weakness.

However, you can prevent Keto flu by increasing your electrolyte intake. Add salt to your food, take magnesium supplements, and eat more leafy greens to increase your potassium intake.

If you had a bad experience with keto, it may be due to an electrolyte deficiency. Keep your electrolyte levels in check, and you’ll be on your way to a successful keto journey.

3. Beware of Overindulging on Cheese and Nuts on a Keto Diet

Cheese and nuts are popular keto-friendly foods, but consuming too many of these items can hinder your weight loss goals and cause bloating. Despite their health benefits, it’s essential to avoid overindulging in these foods.

While they may be a convenient snack, it’s best to consume them in moderation to maintain your progress on the keto diet. Remember, keto is not a license to indulge in unhealthy habits, and balance is key to achieving optimal health.

4. Not Enough Water Intake 

On a keto diet, it’s not just about what you eat – your water intake is also critical. The reduced carbohydrate intake in the diet can affect your body’s fluid and electrolyte balance. Carbohydrates store water in the body, and when you cut back on them, your water levels can decrease too.

During the first few weeks, your body will flush out the buildup of ketones, which can affect your water and sodium levels. To stay properly hydrated, aim to drink half of your body weight in ounces of water every day.

Start your day with a large glass of water and make sure to drink water throughout the day. By staying hydrated, you’ll feel better and maximize the benefits of the keto diet.

5. Forgetting to Track Food Consumption 

It’s easy to go over your daily carb intake when on a keto diet, so tracking your food consumption is crucial. You may think that a certain food is low in carbs, but unless you input it into a food tracker app, you won’t know for sure.

Tracking everything you eat will allow you to stay on top of your carb intake and adjust your diet accordingly. Some individuals even monitor their macro intake closely to ensure they stay within their desired range.

When starting a keto diet, aim to keep your carbohydrate intake under 30 grams per day. By tracking your progress, you’ll be able to achieve your weight loss goals more efficiently and make the most out of your keto journey.

When starting a keto diet you must monitor what you eat for the first few months so you will know how many carbs you are eating and how many calories you consume daily.

6. Not Anticipating the Keto Flu 

Starting a keto diet can lead to flu-like symptoms known as keto flu, which may include body aches, fatigue, muscle cramps, and nausea. These symptoms usually occur within the first two weeks of starting the diet as your body transitions from burning carbs to burning fat.

To avoid getting discouraged and giving up on the diet, it’s important to anticipate the onset of keto flu and take steps to reduce its effects. Planning out your meals in advance can help ensure you’re getting enough electrolytes like magnesium, potassium, and sodium. Increasing your water intake can also help reduce symptoms.

Don’t let keto flu catch you off guard – be prepared and stick to your keto journey.

7. Not Eating Food Rich in Omega-3 Fatty Acids 

When following a keto diet, it’s important to choose the right kind of fats to eat. Including foods that contain omega-3 fatty acids like DHA and EPA can be beneficial to your health. These healthy fats are commonly found in seafood such as herring, mussels, oysters, salmon, and sardines.

You can also supplement your diet with cod liver oil or krill oil, which are also rich in omega-3 fatty acids. Additionally, stock up on healthy fats such as avocado, chia seeds, flaxseeds, and olive oil, which provide essential monounsaturated and polyunsaturated fats that your body needs to function properly.

8. Not Consulting a Physician 

Taking on a keto diet without seeking advice from a medical expert is a risky move, especially if you have an existing medical condition like Diabetes Mellitus. It is essential to talk to your physician before starting the keto diet, especially if you are taking medication. Some medications may need to be adjusted as your symptoms improve.

For example, the insulin dosage may have to be lowered because you are limiting your carbohydrate intake. Your doctor can help you create a meal plan that works for your specific needs and monitor your progress to ensure that your health is not compromised.

9. Not Paying Attention to Your Vegetable Intake 

It’s important to note that while vegetables are a healthy food choice, they also contain carbohydrates. When on a keto diet, it’s crucial to monitor your vegetable intake to avoid overeating carbs.

However, it’s equally important not to completely skip out on vegetables as they provide fiber that can help prevent constipation, a possible side effect of the keto diet. Opt for non-starchy vegetables like asparagus, bell pepper, broccoli, cucumber, leafy greens, and tomato to maintain a healthy and balanced keto die

10. Forgetting That You Can Enjoy Eating Keto Desserts 

If you are searching for delicious keto-friendly foods in Centennial and Littleton, Colorado, check out Wave The Grain. We have been in business since 2014, serving thousands of clients in the Denver metro area. Our shops offer a variety of keto foods, and we also provide catering services for events and celebrations.

If you have a sweet tooth, you’ll be happy to know that we offer keto desserts in addition to savory dishes. Just remember to eat in moderation, as overeating can hinder your weight loss goals.

To inquire about our products or catering services, please reach out to us through our contact form on our website. You can also contact our Centennial shop at 303-721-7547 or our Littleton shop at 720-335-6942. You can also email us at Kristin@wavethegrain.com.

Don’t hesitate to get in touch with us to satisfy your keto cravings for any occasion!