How to avoid the most common keto-diet mistakes. Keto the RIGHT way!
Most common keto-diet mistakes and how to avoid them
Dirty keto versus clean ketogenic diet
Whenever you consider making a major lifestyle change you should do as much research as possible. The problem with ‘trendy’ diets, like the ketogenic diet, is that most of us read these amazing celebrity testimonials and jump right in without giving it enough thought and research.
The sad truth is that most people are doing keto wrong. Because of this, when they fail to get results, they quit. When followed properly, the keto diet is a sustainable, long-term lifestyle diet. But when done incorrectly it can leave you feeling hungry and moody — a killer combo that will lead to you falling off the wagon hard.
Dirty ketogenic diet vs clean keto
Dr Stephanie Estima describes those who jump head into keto as following a ‘dirty’ keto diet.
The general premise of the keto diet is that you should consume high amounts of fat, a moderate amount of protein and a low amount of carbs. In principle this sounds simple enough — right? However, when put into practice, people still get it very wrong.
One of the biggest complaints of the keto diet is that after 2–3 weeks people are still hungry, no matter how much fat they consume. There could be many reasons for this but the most common culprit is our ‘microbiome’. (the billions of good and bad bacteria that live in your colon)
We need to consume healthy and anti-inflammatory foods that feed the human microbiome. A properly formulated ketogenic diet fulfils these requirements.
When you start making mistakes, the craving for carbs begin and, before you know it, you’re off the wagon, feeling like a failure.
If you’ve been in this position before don’t despair — most of us have fallen off the dieting wagon at least once in our life. This is how the weight loss industry thrives — by keeping you from reaching your full weight loss potential you will forever be at their mercy. Even once you’ve shed the pounds you’ll probably pile it back on because you haven’t developed the skills and knowledge to sustain your dream weight.
Don’t fall into the dirty keto bear-trap!
Dirty keto is what the weight loss market wants us to buy into — so we enjoy the high of a quick fix weight loss, yet continue to pile the pounds back on. This is because people will unwittingly go cold turkey on all carbs (even veggies) and replace them with foods that are equally devoid of nutrition.
Contrary to popular belief, swapping bread and pasta for bacon and butter is not a sustainable way to keep your weight off or maintaining optimal health!
Put simply, dirty keto means that you are substituting one bad habit for another.
Of course, cutting down on carbs is a great achievement, but it’s only half the battle. Common sense tells us that a diet of bacon and butter is not going to benefit our health in the long run.
A lot of ‘experts’ will claim that you can sustain the keto diet by eating fatty meats like bacon every day, as long as you avoid the carbs, but in the long-term, this is not the right approach.
Go for the sensible and clean ketogenic approach
A sensible keto diet is not based around only eating more fatty foods, it’s about getting more low-carb, high-fibre plant based food into your daily diet, plus the daily amount of healthy fats, proteins and some carbs.
Of course, this doesn’t sound as exciting or enticing does it? That’s why we are sold on the keto diet by being told we can eat as much bacon and butter as we like!
A plant based diet means more leafy green veggies (yes, veggies — despite what some ‘experts’ might say, vegetables are not off the table completely). Dark, leafy greens with a high fibre content should be layered with the appropriate amount of healthy fats and protein.
This is what is known as the ‘clean’ keto diet. What makes it so great is that is allows vegetarians to also try the keto diet without being told that they ‘need’ to be eating meat.
For many, the keto diet is only about weight loss but you should ask yourself the following
For most people the keto diet is considered a ‘quick-fix’ for losing weight but if you are really serious about your health you should also ask yourself:
- How can I reduce inflammation through my diet?
- What kind of food will nourish and feed my cells?
- How can I stabilise my mood and increase my energy levels?
- What food will encourage a healthier, happier body and brain?
- Which foods will improve my hormonal health?
- Why am I overweight?
- Why am I feeling exhausted and tired all the time?
- Why do I have a hard time focussing on my work or studies?
- What is going on with my sleeping pattern?
- My mood swings are out of control?
- Why happened to my stamina and sex-drive?
and so on…