The ketogenic diet is a low-carb, high-fat diet that is specially formulated to help you lose weight faster than other plans. While there are numerous health benefits of this diet; it puts your body into a metabolic state called ketosis, and not following it properly can have adverse effects on your physical and emotional health. Hence, it’s important to know the common mistakes to avoid and incorporate the keto diet in the best possible way.

1. Choosing to eliminate carbs completely from the beginning
Since the keto diet is predominantly a low-carb diet plan, most individuals make the biggest mistake of eliminating all carbs completely from their meal plan. They include only fats and proteins without doing thorough research about the diet. The result is binge-eating other high-carb foods like processed junk foods that disturb the weight loss plan. That’s why it’s advisable to start gradually eliminating carbs from your diet and make note of the changes in your body.

2. Consuming inadequate amounts and the wrong fats
While the ketogenic diet is a high-fat diet, choosing the right ones decides the results. Though it’s okay to include saturated fats found in dairy products like cheese and cream, it’s important to include significant amounts of healthy fats like omega-3 fatty acids to derive maximum benefits from the keto diet.

3. Consuming too much protein
Yes, adequate amounts of protein are vital portions of the keto diet. But, going for too much protein is the wrong way to derive calories. Healthy and pure fats should always be your primary source of energy and calories. Excessive amounts of protein will not take your body into the ketosis state. That’s because the protein will convert to glucose for energy production and will cause a spike in insulin production.

4. Avoiding fruits and vegetables
It’s easy to mistake the ketogenic diet to be free of fruits and vegetables just because it’s high on healthy fats. However, this is one of the more common keto diet mistakes one makes. While a low-carb diet doesn’t include certain vegetables, it’s important to consume the non-starchy ones. Broccoli, cauliflower, zucchini, and mushrooms are excellent choices. As for fruits, avoid those high in carbs, and include berries and similar fruits that are low in them.

5. Not consuming enough water
Carb restrictions cause a significant water loss in your body, and consuming more water helps prevent dehydration. It’s also very important because constipation is a leading side-effect of the keto diet. Start drinking 64 ounces of water in the beginning, and gradually increase your consumption. Check your urine color, and if it’s more on the yellow side it’s an indication you’re not consuming enough liquids.

6. Having too many cheat meals
Having a cheat meal occasionally is fine although it’s high in carbs. But, the problem occurs when you have too many cheat meals. Another of the common mistakes made when on a keto diet, it will take your body out of the ketosis state, making it difficult to start all over again. As it may be well impossible to ignore your cravings altogether, be smart, and indulge in sensible snacking.