Biggest Keto Mistakes10 January 2017
It is an increasing trend for athletes to start hopping on to ketogenic diets and we do so for a variety of reasons. Yes, I’m writing this from an athlete’s point of view too.
A ketogenic diet can engender unimaginable improvements to our health and to our physiques, be it in a bulking phase or more commonly, cutting phase. Generally, keto diets are used to lose to body fat while sparing hard earned muscle. Ok, enough intro, I’m no scientist or nutrition guru. You can probably find better information on keto diets from the likes of Jim Stoppani, even a random forum on bodybuilding.com or T-nation.com.
So let’s go into the common mistakes. Mistakes many athletes have made and I personally have made too.
Mistake 1: Fear of Fat
This is definitely the most crucial mistake because fat should comprise at least 65% of your diet! Eating this much fat could take a little getting used to psychologically but remember, you’ll be eating minimal carbs. Without enough fat, it would also be difficult for you to consume sufficient calories and if your caloric intake is too low, you might be stripped off your precious muscles.
Mistake 2: Consuming Too Much Protein
If you’re still going to be eating your 1.5g protein per lb of bodyweight, there is no way your body will become keto-adapted. You’ll end up just ravenously hungry and constantly craving for carbs. As a recommendation, swap out your lean meats (chicken breast, lean ground beef, tilapia, tuna) for fattier protein sources such as fattier cuts of beef, pork, whole eggs etc. You should already know by now which meats contain more fat.
Mistake 3: Avoiding Sodium
Sodium is essential in a keto diet because it maintains your body’s electrolyte balance. If you don’t consume adequate salt, your body’s minerals and ion balance would be a mess and you’ll start falling sick, which might lead to more dire consequences if left untreated for a long time. When that happens, you’ll wish you never heard of keto in the first place
Mistake 4: Failing To Stick Through The Diet
Undoubtedly, keto diets place huge mental stresses on your mind and drive you insane. Just in my opinion, a carb reefed should be implemented when EARNED, or at most once every 2 weeks? If you still have a lot of fat to lose, you don’t need a reefed but if you’re already really lean, I’d advise a reefed to pick your leptin levels back up. Don’t give up on keto just because you’re mentally exhausted. Too many people fail because of that, personally I have too.
At the end of the day, keto, low carb, moderate carb, high carb diets, whatever they may be, you got to try it to see how your body responds. Everyone adapts and responds differently. Do what gives you the most optimal results and enjoy the process!
Written by: Josh Tay