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Ketogenic Diet

:
Top 20 Mistakes to Avoid
©Greg Mason

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© Copyright 2016 by – Greg Mason - All rights reserved.
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Table of Contents
Introduction ......................................................................................................................................... 5
Truth be Told .................................................................................................................................... 6
Ketosis: What You Need To Know.................................................................................................. 8
Mistake #1: Eating when you are not hungry .................................................................................. 9
Mistake #2: Eating too much protein ............................................................................................. 11
Mistake #3: Eating too little fat........................................................................................................ 12
Mistake #4: Avoiding vegetables .................................................................................................... 13
Mistake #5: Eating too much dairy .................................................................................................. 14
Mistake #6: Eating too many nuts ................................................................................................... 15
Mistake #7: Eating right before bedtime ........................................................................................ 16
Mistake #8: Exercising during the wrong times of the day .......................................................... 17
Mistake #9: Too Much Stress ........................................................................................................... 18
Mistake #10: Obsessing over your ketone body levels ................................................................. 19
Mistake #11: Not Getting in Enough Electrolytes ......................................................................... 20
Mistake #12: Being impatient & giving up too early .................................................................... 21
Mistake #13: Not getting enough sleep .......................................................................................... 22
Mistake #14: Indulging in too many low-carb treats .................................................................... 23
Mistake #15: Giving into social pressure ....................................................................................... 24
Mistake #16: Drinking alcohol ........................................................................................................ 25
Mistake #17: Failing to plan ............................................................................................................. 26
Mistake #18: Cheating on your diet ................................................................................................ 27
Mistake #19: Having unrealistic expectations ............................................................................... 28
Mistake #20: Not applying what you have learned ....................................................................... 29
Helpful Tips for the Ketogenic Diet ............................................................................................... 30
Learn to Count Your Net Carbs ..................................................................................................... 30
Beware of Hidden Carbs ................................................................................................................ 30
Choose the Right Foods.................................................................................................................. 30
Limit Your Consumption of Fruit ................................................................................................. 30
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........................................................................................................ 31 Conclusion.............................................Spend More Time in the Kitchen .... 31 Find Others that are in the Same Boat............................................................................................................................................................. 32 4 ...................................................... 31 Keep a Health Journal .................................................................................

or why you’re experiencing some adverse effects of not properly following the diet. this book will not only about knowing about those mistakes. The journey often starts as an innocent and playful experiment. The Ketogenic Diet is a healthy and natural way of life that feeds your food addiction by conditioning your system to start rejecting unhealthy food and create room for healthy and natural food. We will get into the bottom of why the Ketogenic Diet seems like not working for you. but also identifying the strategies on how you can avoid or overcome these blunders. I hope it sheds light into why achieving ketosis and losing weight has been a little out of your reach and help you remedy what you’ve been doing wrong. Picture the surprise when you finally discover you can bring this vicious cycle to an end with something that provides your body with the essential sustenance that you must partake daily to boost your health. completely takes over our everyday life with coercions that remove you from the reality and inescapably cause greater agony than what it was trying to avoid in the first place. I would like to say congratulations for downloading this guide. Of course. energy and vitality. 5 . This is the true genius of the Ketogenic Diet. With any addiction. Most importantly. If you suffer from a sugar or food addiction.Introduction “Health and cheerfulness naturally beget each other. metabolism.” ~Joseph Addison Thank you for purchasing ―Ketogenic Diet: Top 20 Mistakes to Avoid. grows into a crutch with time and before long. there’s always an unsaid and an undisclosed pain that’s always concealed underneath an unsaid verity. then you can totally relate. It teaches us how to create mouthwateringly flavorful dishes that are super healthy and destroys the idea that healthy food cannot become comfort food. This is the true obscenity of an addiction. this book will help you achieve the amazing benefits that the Ketogenic Diet offer. It seduces you with a tantalizing invitation that slowly saps on your strength to free yourself of its chokehold. or you want to educate yourself with as much as information as you can before you jump on the diet. Whether you’ve already started your journey in the Ketogenic lifestyle and have found road bumps along the way. we will get into detail of the top mistakes that Keto dieters make that’s why they don’t find success in meeting their health goals. And we seek refuge from this agony through the abuse of an ingredient.

eating a predominant low carb diet results in your insulin levels falling quickly as your body starts expelling insulin resistance. 6 . they get a significant improvement of insulin sensitivity. or what most people refer to as the low-carb flu. You first need to listen and understand what your body is saying. Well. This fades off eventually. If at this point you don’t supplement as you should in order to restore the lost sodium. you experience these symptoms and if by chance you add in carbs such as high carb veggies such as spaghetti squash or fruit. your kidneys start releasing more fluids. Just because your friend achieved ketosis by doing a. but if others were to delve into their eating habits. which is good news for you. One of the most common mistakes is that most of us start adding in fruits and carbs because we feel better after adding these carbs. especially if you are having an issue achieving or maintaining ketosis or losing weight in your healthy Ketogenic Diet. A tailored and properly formulated Ketogenic Diet does not have the adversely ill effects of when newbies first go low carb such as getting sick or insanely fatigued. you will start feeling better. the oxidation of fat starts improving. What if you are just looking to embark on the Keto diet? Well. When most people adapt to the keto lifestyle. The problem in the first place is that our diet wasn’t properly formulated. Before we go any further. flu-like symptoms. Part of the good news is that when your body releases excess fluids. Once your insulin levels start falling. among others. When your body’s sodium levels go below a certain threshold. the bad news is that the excess fluids also erode essential electrolytes and sodium. There are so many people who follow a variation of thee Keto Diet. The reason is. it’s important to note that a well-designed Ketogenic Diet is very individualistic. There are some of us who are so metabolically compromised that just adding lime juice to their drinking water can throw them off ketosis. b. and c doesn’t mean you are going to achieve ketosis by doing the exact same thing. you start experiencing some undesirable effects such as fatigue. but there’s also some bad news. dizziness. Eating to achieve and remain in ketosis is actually not complicated. they wouldn’t achieve the state of ketosis.Truth be Told… We are now going to dive into a sneak peak of the problem that will serve as an eye opener. prevention is better than cure and these mistakes will teach you the best way to approach the Keto diet by learning through other people’s experiences. especially if you are in the initial stages of adapting the diet. but the issue in the first place is that you didn’t formulate your keto diet properly. cramping. If you’ve already started following the keto diet then you may have noticed that you tend to even wake up at night to pee. When you embark on the Keto diet the first thing you do is lose a lot of water weight.

There are healthy and natural food s that that will keep you on the keto track and that will help you get into ketosis faster and stay there for the long haul.However. It’s no secret that the Ketogenic Diet has health benefits aplenty that are being confirmed by scientific studies day in day out. If you’re however just starting out. If you’ve fallen victim to any of these. all you need to do is to make it work seamlessly for you. the trick is knowing yourself and acknowledging the reason why you are following the diet in the first place. these pointers will serve as a cautionary tale that will keep you on the right path to achieving ketosis minus the speed bumps. will set you on the right path. As such. all you need to do is pick yourself up and dust yourself then learn from your mistake and soon you’ll be on the path to keto glory. If for example you notice you are losing too much sodium and electrolytes. there are some general guidelines that if you follow. don’t worry. 7 . We are going to look at ten of the most common errors that could be slowing you down and keeping you from achieving ketosis. With the keto diet. there is no justifiable reason for you to throw in the towel and say that maybe the Keto Diet is not meant for you. it doesn’t mean that the only solution is to run off and bury your head in carbs. Don’t turn your back on the Ketogenic Diet thinking it doesn’t work for you because it actually does.

is the body can turn to your liver which can convert fat into ketones that the body then uses for energy. which is the most viable. But. Ever wondered what our ancestors ate back in the day? They could go for up to four days without food in between successful hunts meaning their bodies relied on ketone bodies for energy. this person would not be able to survive for more than five days. This is because your body can convert fat into ketones. Now let’s get right into the top keto mistakes that could be keeping you from achieving ketosis. The other option. they all converge on one fundamental principal – to eat food just as nature intended for us to eat. No one will teach you about this diet in school and that is why you find so many variations as everyone is simply trying to make what they understand work for them. everything went haywire with carbs dominating the nutrition world and this is believed to be the primary source of chronic illnesses. But with the agricultural revolution. Luckily. it is important that you understand the basics so you are able to know exactly what you need to be eating and how you should be eating it. there are several variations of the keto diet that are making their rounds in the nutrition world. Fun fact: Did you know all exclusively breast fed babies use ketones as a source of energy? The introduction of carbs into their diet is what transforms them into glucose burners instead of ketone burners. 8 . This would then explain how a starving person lost in the Grand Canyon for up to 60 days can still be alive. it will have to tap into an alternative source of energy for you to survive. But. Imagine if the starving individual’s body could only get energy from glucose. our bodies have certain backup systems in store and in such an event. the body would simply collapse due to massive muscle wasting. What about protein? Well. The brain is one of the most active organs in the body and as such uses quite a substantive amount of energy. the body can tap into the protein content in our muscle tissue for energy. It can either burn glucose or ketones to get the needed energy and it can even use both under certain conditions. If you deprive your brain of glucose for about 72 hours.Ketosis: What You Need To Know Granted. this is not an optimal solution as this would mean that your muscles get degenerated making it very difficult to handle even the simplest of tasks. Leading a healthy and wholesome lifestyle with the Ketogenic Diet is exactly how nature intended for human beings to eat and live. The first thing you should understand is that the human body is adept at using different sources of energy to run all its physiological processes.

When the body is in the fasting state. it’s when you eat them. The first is the fed state. This might be a challenge for beginners as you will have to follow a schedule of eating only from 1pm to 7pm and then fast from 7pm to 1 pm. The schedule of your meals or when you eat your food is underscored in IF. You have to understand that the body has two states when it comes to digestion. If you are regularly feeding your body (particularly carb-loaded foods) it will be burning glucose rather than ketones. it’s also not helping you attain or maintain ketosis. you do need to eat this often since eating a lot of carbs burns up a lot of amino acids and you’ll therefore need a considerable amount of insulin to boost your muscles. where your body is digesting and absorbing food. You can follow the following IF schedules below and see what works for you best. in the Ketogenic Diet. Therefore. After this. Eating breakfast minutes after waking up is not only doing your waistline injustice. And if you don’t eat your meals frequently.‖ So then. the body will begin to use its glucose reserves (liver’s stores of glycogen) for the brain and will maintain your sugar levels for about four hours. but a schedule of eating that is complimentary to the Ketogenic Diet. 8/16 Schedule – or eight hours of feeding and 16 hours of fasting (12nn-8pm feeding. which refers to the period in which your body isn’t in the process of digesting a meal. your body will then go into its fat-burning mode to generate the fuel that your body needs. your body is burning fat more efficiently. when you are in this state. Obviously. the longer that you are in the fasting state. (or around eight hours after your last meal). also known as absorptive state. it’s not important how many meals you eat.Mistake #1: Eating when you are not hungry You’ve read and heard from so many weight loss diets that one of the most effective ways on how you can get your metabolism working and lose weight is to eat small frequent meals—even six to eight meals throughout the day! So even if you don’t feel any hunger at all. However. you might experience what is called ―hangry‖ or the deadly combination of being hungry and angry. which also means that your body is using its reserves to burn as fuel for energy. This state usually begins when you start eating and will usually last for four hours as your body completely digests everything you consumed. your mind is programmed to eat small meals because your diet is designed that way. And then the second one is the fasting state or post-absorptive state. when is the best time for you to eat your meals in order to enter into a fat-burning state? Let me introduce you to Intermittent Fasting (IF). If you’re a glucose burner. which will also deter you from entering into the ―fat-burning mode. fasting from 8pm12nn). 9 . This is not a diet. 6/18 Schedule – or six hours feeding state and 18 hours fasting state. the longer your body continues to burn fat for energy. This means skipping breakfast and then eating two big meals for lunch and dinner.

since this give you a wider window to eat your meals. including efficiently burning fat for energy. It is advisable that you start with the 8/16 schedule first. However. as your body starts getting used to fasting. you can try expanding your fasting period to enjoy more benefits of IF. 10 . A schedule for this type can be feeding from 2pm to 7pm and then fasting from 7pm until 2pm. This is for individuals who are used to fasting or can commit to fasting for up to 19 whole hours.5/19 Schedule – or five hours feeding and 19 hours fasting.

5g (lower range) to get the ideal amount of protein you can consume. high-fat and moderate protein diet. it seems like everyone is obsessed about getting enough protein in. You can identify your lean body weight using calculators found online. However.5=67. like the Paleo or Ketogenic Diet.5g of protein (45x1.0g of protein per kilogram of your lean body weight. Although protein is important in our diet. dieters who consume too much protein might not be aware that when this is digested in the body. of course. you must only eat up to 9. and other soft tissues.6 ounces of meat or fish every day. Protein is.Mistake #2: Eating too much protein Nowadays.5) A good strategy in order to stay within this number is to cut your consumption of protein throughout the day. one of the most important macronutrients because it is needed to build and rebuild our soft muscles. some amino acids in the protein gets converted into sugar (this is a process called gluconeogenesis) and into your blood—the same effect as to eating too many carbs. In fact. especially those that are on a low-carb diet. Most protein sources (animal meat) contain 7g of protein per ounce. 56g of it can be converted as glucose. Authors and doctors Jeff Volek and Steve Phinney suggest that in order to achieve a low-carb. This means that in order to stay within the 67. Since the body can only hold as much protein as it can. 11 . a person who weighs 45kg can consume up to 67.5 range. for every 100g of protein. includes losing weight. For example. which of course. any excess of it is turned into glucose which prevents your body from entering into ketosis. always remember that a perfect balance of your macros is important as this is the key into entering ketosis and achieving the benefits of the Ketogenic Diet.5 to 2. you should aim for a 1. Simply multiply your lean body weight it to 1. organs.

and lard. 12 . then you should compensate this by consuming a hefty amount of fat. In fact. in the Ketogenic Diet (which is a high-fat diet) more good fat such as Omega-3s. butter. some people who go into this diet and would want to lose weight would take advantage of the low-carb intake in Ketogenic Diet and then would also lower their consumption of fat thinking that it is better. olive oil. to some. you can achieve this percentage by choosing fatty cuts and adding into your diet the healthy types of fats such as coconut oil. Some dieters would prefer a 50-60% of fat in their calories. However. This belief (or phobia) makes people avoid fat entirely in their diet. Unfortunately. heart attacks. fat might be synonymous to high cholesterol. monounsaturated and saturated fats is introduced into your diet. Of course. however. or hypertension. which was the original source of energy of your body. you must replace this with another source of energy or you will starve.Mistake #3: Eating too little fat Probably most people believe that fat in your diet is bad. If eating carbs for energy is out of the question in the Ketogenic Diet. Get over the thought that fat is bad for you. what many don’t realize is that there are two types of fat—the bad fat and the good fat. There are even others who develop what is called fat phobia or the irrational fear of dietary fat. You must remember that when you lower your consumption of carbohydrates. Ketogenic advocates suggests that it is even better to have around 70% fat of your total calories.

yams. These recipes are low in calories but boasts nutrients such as fiber. peas.). potassium. but this doesn’t mean that you should avoid veggies entirely. kale. bok choi. there are also some types of vegetables that you can include in the Ketogenic Diet that are loaded with nutrients but low in carbohydrates and I am referring to the dark and leafy vegetables. and so you really have to avoid them. there is a long list of vegetables you can eat even on a Keto Diet. you must however also realize that there are some veggies that contain high levels of sugar (potatoes.Mistake #4: Avoiding vegetables Yes. you can always look for veggie recipes on Keto blogs or books. If you’re clueless on what you can do with these veggies. and vitamins A and C. Remember that vegetables are extremely vital in a healthy diet. 13 . folic acid. From spinach. and lettuce. good sources of healthy fat and protein are what your diet will mostly consist of. Of course. you will realize that there are only a few vegetables that are included in this diet. If you take a look at some food lists of the Keto Diet. etc.

But keep in mind that dairy should be consumed in moderation. Keep in mind that dairy also contains an amino acid that makes your insulin level to spike. then dairy should be out of your food list. if you’re allergic to lactose or intolerant. full-fat cream cheese. even as much as white bread. Of course. full-fat sour cream and butter. In general. a regular cow’s milk should be limited as this is heavy in carbs.Mistake #5: Eating too much dairy Although you are encouraged to eat full-dairy. So what’s the solution to this dilemma? Try to look at the carbohydrate and sugar content when buying dairy. Having high insulin levels can deter your body from entering into a fat-burning metabolic state which is needed in order to achieve the benefits (especially the weight loss benefits) of the Keto Diet. instead of low-fat dairy that most weight loss diets suggest. it is always easy to overeat this type of food if you have no control over your portions. You can also include in your diet dairy products such as full-fat cheese. 14 . What you can use as substitutes for this is heavy creams or heavy whipping cream.

just 100g of macadamia nuts contain over 700 kcal and over 70g of fat. 15 .Mistake #6: Eating too many nuts Of course. although high in carbs do not affect your blood sugar levels as they are also high in soluble fiber. macadamia. munching on too much of them can kick you off ketosis. which is not ideal for people in the Keto Diet who are trying to lose weight. That’s because nuts are heavy in carbohydrates and are very easy to over eat. In fact. you must snack on nuts in moderation or in controlled portions. Although the nuts (particularly almonds walnuts. it’s hard not to overeat nuts. Too much consumption of nuts could also mean a plateau in your weight loss. But just like any other food. and brazil nuts) are a great source of protein and fat and is perfect Keto food to snack on. One pop of almond in your mouth. hazelnuts. you’ll be grabbing for more until you’ve finished the whole bag. I’d like you to remember that nuts. However.

and the human growth hormone—the fat burner. light-headedness. You have great control of the human growth hormone. IF is seen to improve sleep. or twice a week. especially when you don’t consume your heavy meal right before sleeping. it is suggested that you try the 8/16 schedule first. disrupted sleep can cause you to feel hunger. Another problem you have to deal with when you eat a full meal right before bedtime is that trying to sleep with a full stomach might cause some discomfort which makes getting quality sleep a lot harder for you. The natural increase of the human growth hormone occurs within 70 minutes after you fall into natural sleep but insulin is its primary adversary. Make sure that at least there is a 3 to 4-hour window before heading to bed. your insulin levels rise. Again. and drowsiness. A solution to this problem is intermittent fasting (IF). It is up to you if you want to do it every day. As you know. cortisol and insulin with your eating. becomes suppressed as insulin is more potent. 16 .Mistake #7: Eating right before bedtime Ketosis and weight loss are all about the manipulation of your endocrine system. If you eat and then go to sleep right after. once a week.

However. experts suggest that you start with at least 30 minutes of light cardio. the timing of when you exercise is important.Mistake #8: Exercising during the wrong times of the day Although your body is in a fat-burning state during ketosis. especially if you’re trying to lose weight in the Ketogenic Diet. including workouts in your lifestyle can increase the potential of you losing weight. If you wait until evening to exercise. besides the schedule of your meals. Not only that. at least three times a week. Now the question is. helps your body in burning fat more efficiently. 17 . Mornings are seen to be the best time to exercise as this is the when the cortisol levels in your body are at its peak. what is the ideal exercise regimen you can adopt alongside your diet to attain weight loss? If you lived a sedentary lifestyle and is only beginning to start a workout routine. which again. When your body is used to your regular physical activities. such as walking. you get another rise of cortisol that messes with the natural hormonal balance and this can lead to fat being stored around your belly. you can move to adding resistance training in your routine to build lean muscles until you go on further to doing intense training workouts. it can also help build lean muscles.

Of course our flight or fight response is but normal and is part of our human nature. however. which in turn increases insulin resistance. what you need to do is to deal with stress. experiencing stress that stays with you for longer periods of time can cause you to experience its adverse effects such as breaking down of protein for sugar. increased appetite. and most of all. Drinking supplements such as magnesium. you will now realize that physical activity does not only help you lose weight. Remember that cortisol is a type of hormone that is released when we feel anxious or stressed. One of the most effective ways to decrease stress is regular exercise. can also contribute in reducing stress. Since stress. and melatonin can also help reduce stress levels. or at least find ways to manage it. etc. Also. elevates the sugar level in your blood that deters ketosis.Mistake #9: Too Much Stress Ever wondered why losing weight seems inevitable to you even if you (almost) did follow the rules in the Ketogenic Diet to the letter? Maybe that’s because you’re living a stressful life. 18 . increase of visceral aka belly fat. allotting time to do what you love most. but it also helps decrease stress since exercise is seen to produce endorphins or the happy chemicals. reading. B-complex. playing music. or cortisol affects ketosis. such as painting. If you have read the previous item.

or breath when you’re in ketosis. You can monitor your ketone levels with the use of urine ketone strips such as ketostix. as long as you follow the Keto Diet guidelines you’ll surely stay in ketosis.Mistake #10: Obsessing over your ketone body levels Make fat the majority of your calories. You can also watch out for your body’s signals to find out whether you are in ketosis or not. if you know the right amount of macros you need to consume in order to achieve and remain in this state. this shade might become lighter. or the metabolic state in which your body is burning fat for fuel. Sounds simple. your body will then only excrete the ketones that it needs. If you’re using the strip and it’s your first time to enter ketosis. as your body gets used to the fat-burning state. I would remind you to not obsess too much over your ketone body levels. you may get a shade of dark purple in the test. right? Yes it is. eat moderate protein and avoid carb-rich foods (including nonstarchy vegetables)—this the formula on how you achieve ketosis. The dark color only means that your body is making ketones (most of which you do not need) and then. sweat. 19 . You may smell acetone in your urine. it only means you’re in ketosis. but there’s nothing to worry about this. after a few weeks. but this doesn’t mean that you’ve gone off from ketosis. However. A good rule to remember: Stop stressing about your ketone body levels. However.

magnesium. and fatigue (this is what others call as the Keto flu). Electrolytes are electronically charged ions that are behind your every movement. such as Keto Diet. Jeff Volek. which are all types of electrolytes. however. constipation. as well as other minerals that help in reducing the symptoms of the Keto flu. every beat of your heart. are expelled through urination. Dr. sodium.Mistake #11: Not Getting in Enough Electrolytes One of the effects of a low-carb diet is frequent urination along with some other symptoms such as headaches. In order to replenish your body with electrolytes some of the things you can do are: Eat a banana – a medium sized banana contains 400mg of potassium which is a type of electrolyte (do not do this often though) Add a pinch salt to a glass of water – this is a simple recipe for a sodium-chloride drink that help in rehydrating your body Eat yogurt – yogurt is rich in calcium which also helps in replenishing the electrolytes in the body Drink coconut juice – coco water is a great source of sodium. and magnesium. and potassium. These electrolytes. Enjoy a bowl of bone broth – this is rich in magnesium. calcium. and even regulation your blood pressure. Let us. According to low-carb diet expert. however. that’s why it’s important to ―replace‖ them. and potassium. proper management of minerals and electrolytes in the body is key in order to avoid the initial effects of low-carb diets. 20 . potassium. The types of important electrolytes that you need in your body are sodium chloride. focus on frequent urination and how important it is for you to replenish the electrolytes in your body when you’re urinating too much.

the first stages of the Ketogenic Diet might bring in some symptoms of the Keto flu. you will see that understanding macros. and watching what and when you eat is all worth it. these symptoms does not mean that you should give up on the Keto Diet immediately. headaches.Mistake #12: Being impatient & giving up too early Like what I mentioned earlier. monitoring if your body is in ketosis. and an upset stomach are what others can experience in the early stages of a low-carb diet. Dizziness. However. you will be burning fat in no time! 21 . Be patient. fatigue. These things are only a result of depriving your body with carbs and shifting into a state where the body burns fat as fuel—so stay strong! If you remind yourself of the benefits that the Ketogenic Diet can provide you in the long run.

Just lay down. you can consume light snacks that can help you sleep like yogurt and milk. like checking your work email in bed. you may find yourself eating more than usual which will not only throw you out of ketosis but also cause you to gain weight. set the temperature in your room a little cooler. which in the long run helps in getting quality sleep. 22 .Mistake #13: Not getting enough sleep Ever found yourself in a situation where you thought you were going to lose a lot of weight during summer because of your increased level of physical activity only for you to gain more weight? Well. And if you respond to this signal. that’s why it’s important that your dinner a few hours before heading to the bedroom. Eat yogurt or drink milk – eating a heavy meal just before going to bed can disrupt sleep. As a rule of thumb. and try not to do anything for 15 minutes. Eliminate noise (or if you prefer. Maintain a workout routine – once again. but it can also help you get quality sleep too. sleep is hugely underrated when it comes to the weight loss equation. try to do some activities that will help you relax. you should aim to get 7-9 hours of uninterrupted sleep every day. if you’re having a hard time sleeping. However. If you’re still feeling restless after a few minutes. play relaxing music). it all boils down to sleep. Set the mood – of course. Unfortunately. In order to get some quality shut-eye try setting the atmosphere in your room that will help you feel sleepy. exercise also brings another benefit that is not only losing weight. This will help your body to adapt to a sleep cycle. and avoid anything that can cause anxiety or stress. If you experience sleepless nights or don’t get enough sleep then your body will start registering increased levels of ghrelin – which tells your brain that you need to eat. getting sleep is impossible if you’re in a room that does not induce relaxation. close your eyes. Listed below are effective tips that you can follow in order to get better sleep: Follow a sleep routine – try to create a sleep schedule where you will go consistently to bed at the same time daily. make your bed more comfortable.

The aim of the Ketogenic Diet is to rewire your brain and eating habits into healthy and natural ones and that is what you should aim for. avoid low-carb treats if you just started following the Ketogenic Diet since you don’t have control over your cravings for sweets yet. Keto sweeteners and treats can breathe life into your cravings and reawaken your sweet tooth which can get you falling off the wagon and back into your old eating habits. Treating yourself occasionally is not bad but don’t turn every day into a special occasion. just remember not to overeat though! 23 .Mistake #14: Indulging in too many low-carb treats We all love our low-carb treats every once in a while. you can delight on some dark chocolate to control your cravings. If you really cannot last a week without eating sweets. That’s why it’s important to limit or better. but getting too used to them is not a very good idea not only if you are trying to lose weight but also for ketosis.

it’s best that you consume meals that you made yourself and avoid eating out as this will really tempt you to try other foods outside of the diet. You might not know it. 24 . you must not give in to the pressure of cheating from your diet. Sure. If you’re really serious in following the Ketogenic Diet. it would be best if you share with you rfamily or friends the wonders of the diet so that they will have a better understanding of the diet and its benefits to the health. right? But what they don’t understand is that this single cheat on your diet can cause you to get off the fat-burning metabolic state. If you still don’t have control over your cravings. but you may even win some of your friends or relatives to go into the Keto Diet themselves. As you go further in the Keto lifestyle.Mistake #15: Giving into social pressure It is definitely hard to turn away from the ―temptations‖ that your relatives or friends put you through when they encourage you to veer away on your diet once in a while. eating a piece of cake won’t hurt.

particularly beer. it needs to be transported to the liver via your bloodstream from the fat cells. Beverages such as carbonated water flavored with fruit (check the label first!) can be included in the Keto Diet as well as coffee and tea (replace milk with fat cream).Mistake #16: Drinking alcohol When most people start following any diet. protein or glucose. Seeing that your body can either derive its energy from fat. While on a Keto Diet it is best that you set a rule that alcoholic drinks. meaning it will no longer focus on metabolizing fat. Did you know that alcohol consumption lowers your metabolism by as much as 70 percent? What this means is that the main effect of taking alcohol is not so much how many more calories you consume rather how it stops your body’s ability to access your fat stores in order to burn fat for energy. When you get dehydrated. 25 . and ta-dah!—a glass of wine (avoid the sweet variety) can also be a Keto drink if you’re not on a strict Ketogenic Diet. they often opt for the lite version of their alcoholic drinks to save on a few calories. your body will now stop burning fat for energy and start utilizing alternative sources meaning that the food you take will now be stored as fat. But this is a very small piece of the pie. the liver is forced to help your kidneys. Alcohol also tends to dehydrate your body and for fat to be used as energy. is big a no-no.

Human beings are creatures of habit and when you make meal planning and tracking your habits.Mistake #17: Failing to plan Benjamin Franklin’s quote ―If you fail to plan. so it’s best that you also consider this factor too. 26 . but it is also applicable in preparing for your diet. Planning to do a pantry purge will also help you so you can ―cleanse‖ your food stock with products that are not in the Keto Diet food list and will cause you to cheat on your food plan. Deciding when you should also start jumping (again) on the Ketogenic Diet is also vital to your success. Numerous studies on nutrition have shown that those who fail to plan and track their diets have a hard time losing weight. you will have the ingredients to prepare all your meals and never will you have to settle for one thing simply because you don’t have the right ingredient which can help you achieve and maintain ketosis and also help you lose weight. planning to begin the diet when there are special occasions that include feasts can cause you to derail from the Keto Diet immediately. you are planning to fail. You can make use of a tracking app which will really help you stay on track with your keto diet and it will also teach you the foods that are good for you and those that help you maintain ketosis so you can focus more on them. rarely will you find yourself out of ketosis or gaining weight. like the Ketogenic Diet. When you take the time to plan your meals in advance. Of course.‖ not only applies is business or planning for your life.

Be sure to read our books on the Keto Diet that go into more detail complete with tasty recipes that will help you attain and maintain ketosis and also lose weight. you will know exactly what’s expected of you. The problem with diet cheating is that what starts as one innocent cheat meal can easily progress into two. 27 . This is not an exhaustive list of the keto mistakes but it’s a good place to start from in terms of being aware of what you should not do. The important thing is to tailor the keto diet to your needs. don’t give up all hope. For example you can take a higher carb meal after a highly intensive interval training session but this is not the same thing as eating something from the disapproved foods in the keto diet. in the event you find yourself in such a situation.Mistake #18: Cheating on your diet There is a very clear distinction between having a cheat meal and having a carb-up meal. three…until you find yourself completely off the wagon. However. just go back to the starting point and the good thing is that this time.

Like any other healthy diets out there. in order to attain the benefits of this fat-burning diet. Of course. timing and understanding all the facets of the Ketogenic Diet is vital in order to fully reap its benefits. I must also remind you that you should not put too much pressure on yourself when you set goals in doing pursuing the diet since this will only cause you to stress and obsess on achieving ketosis. What I would advise however. discipline. seeing the results of following this food regimen cannot be immediately felt or seen.Mistake #19: Having unrealistic expectations Achieving the benefits of the Ketogenic Diet does not happen overnight. is that you just enjoy every milestone you achieve in the Ketogenic lifestyle. 28 . proper planning.

you will have to adjust depending on what works for you.Mistake #20: Not applying what you have learned The biggest mistake that you will make is not applying what you have learned from this book and from all the other references you’ve read about the Ketogenic Diet. Sure. 29 . but being guided by the rules of the Ketogenic Diet will help you effectively achieve the benefits it promises to deliver.

That’s because all fruits are high in fructose (a type of sugar found in fruit). and other nutrients that are good for the body. the fats cells in your body are locked and your body will use glucose as energy. But one good tip to remember is to just stay away from carbs such as pastas. breads. A medium-sized banana already amounts to 24g net carbs. this doesn’t give you the liberty to consume as much fat as you can. However. The 20-25 grams of carbs that you’re allowed to consume should be made of vegetables that also have carbs in them. Beware of Hidden Carbs It will be very easy for you to avoid foods such as pastas and bread because you know that they contain loads of carbs. which means. just simply subtract the fiber from the carbs you consumed. Although this app doesn’t provide you with your consumption of net carbs. you almost have already consumed all your carbs for the day in just eating a banana. you are only allowed to have 20-25 grams of net carbs a day. what most people fail to do is to also count the carbs that are ―hidden‖ in foods such as baked beans. To get your net carbs.Helpful Tips for the Ketogenic Diet Learn to Count Your Net Carbs As you now know. However. Choose the Right Foods Even if the Ketogenic Diet is a low carb-high fat diet. Remember that in the Ketogenic Diet. which causes your insulin levels to spike. then you must limit your consumption of fruit to a minimum. but it will provide you with the fiber and carbs that you have consumed. fiber. the key to entering a state of ketosis is to limit your carbs to 20-25grams (net carbs) every day. rice. and tomato sauce which all have carbs in them! So make sure to read labels and count all carbs to stick to the 20-25 grams daily and achieve ketosis. you can stick with a cup of mixed berries that has 5g net carbs. if you want to reset your metabolism and allow it to use fat as fuel instead of glucose. 30 . but this is not recommended to be consumed daily. and even sugar. One of the useful tools to help you monitor this is through the use of an app called MyFitnessPal (I encourage you to download this on your device!). When that happens. With this app. Limit Your Consumption of Fruit We all know that fruits have loads of vitamins. salad dressing. Of course you want the food you consume to be of quality and are rich in nutrients. If you still want to consume fruits. you can easily log your foods which can help you monitor the foods you consume.

your weight. It may take time for you to learn how to prepare and cook your own meals. but this is important if you want to make sure that you only consume Keto-friendly meals. talk about understanding the new world of healthy fats. but allow you to express your feelings and frustrations with such a big transition. Find Others that are in the Same Boat Finding a support group or someone to support you to keep you on track is a very important thing when it comes to shifting your diet completely. Don on your apron and sharpen your skills in the kitchen. This will give you the inspiration to push through and continue pursuing the Keto lifestyle. it is vital that you watch over the foods you eat. Most people report higher percentages of success when they have someone else or a group of people to talk to about the ins and outs of what they're doing. Being able to vent about this and talk to like-minded people around you will not only help bring stress levels down.Spend More Time in the Kitchen For you to achieve ketosis. As you begin your journey in the Keto lifestyle. and what you eat on this diet will most likely be shunned by the people around you. 31 . but it’s definitely worth it. Being able to talk about frustrations. By doing this. So make sure you find a ketogenic buddy or two. so you can have ready to reheat meals for the coming week. it would really help you a lot. what you can do is to cook large batches of food during the weekends. especially when you experience road bumps or weight loss plateaus when you record your Keto Diet experience. Keep a Health Journal Put it down on paper. you will see how far you’ve gone and how you were able to overcome difficulties that you’ve encountered along the way. and is no different with the Ketogenic Diet. Forgive them. as well as the state of your health before you jumped in the Keto lifestyle. Write in your journal your experience in the early stages of the diet. It's no secret that fats are still devil of the health world. That’s why it is advisable if you prepare your own meals and avoid eating out too much. If you have hectic weekdays. you will have to sacrifice a bit of your time. for they do not yet understand. and gaining new ideas from people will all lead to a more successful journey. Yes.

bringing bucketfuls of health and joy. then I’d like to ask you a favor. would you be kind enough to leave a raving review on Amazon. all other things in your life will fall in place. It will be greatly appreciated! 32 . Remember to treat your body like a temple and ketosis and weight loss will never be a problem for you Finally. The next step is to adapt a properly formulated Ketogenic Diet that follows all the guiding principles of the diet. if you feel that this diet book has been of great value and is what you have been looking for to help you lose the excess weight.Conclusion I would like to thank you again for downloading ―The Ketogenic Diet: Top 20 Mistakes to Avoid‖ I hope that this short guide was able to show you what could be keeping you from attaining or maintaining ketosis as well as losing weight on the Ketogenic Diet. Your health is your main priority and when it’s in place. The keto lifestyle will help place food back at the epicenter of your home.