If you’re excited to try the high protein keto diet because you heard a lot about its effectiveness, then you need to complete your research before you start it. No doubt, the keto diet is highly effective when you’re trying to lose weight quickly, but there are some mistakes that beginners often make.
So, if you’re not consulting a nutritionist and relying on the free resources for keto diet plans, you need to know about the mistakes that can make your diet ineffective. In this post, you’ll find the 9 most common mistakes due to which your high protein keto diet won’t work!
9 Reasons Why Your High Protein Keto Diet Isn’t Working
If your high protein keto diet isn’t working, you might be making some of the following mistakes:
1. Consuming Too Many Carbs
Most foods contain carbohydrates; however, the percentage varies in different foods. Some are rich sources of carbohydrates, while others have this nutrient in minor amounts. When you’re on a high-protein keto diet, you have to limit your carbohydrate intake because they are non-ketogenic foods.
If your carbohydrate intake is high, your blood sugar levels will rise, and your body will no longer be in the ketosis phase. To avoid this, you have to closely monitor your carbohydrate intake.
2. Not Tracking Calories
When you’re on a diet, you must have to calculate your calories. To calculate your calories, you should know the calories you’re consuming and the calories you’re burning. After subtracting the burned calories from the total intake, your calorie count shouldn’t be higher than your daily calorie requirement.
If the net calorie count exceeds your daily needs, your keto diet would not show any results. You need to restrict all calories for burning your body fat for energy. But in the presence of sufficient calories from food, no degradation of stored fats occurs. As a result, you’ll not lose weight.
3. Not Following a Meal Plan
Following a meal plan is important if you want to balance your calories. You can calculate the overall calories of your whole day meals and then compare them to your daily requirement. Remember, if you consume more calories than your requirement, be it keto or any diet, you’re not going to lose weight. So, by following a meal plan, you’ll consume a fixed number of calories that’s the goal of an effective weight loss diet.
A meal plan will also help you avoid high-carb foods and choose foods that are rich in proteins and fats.
4. Less proteins and Fats Intake in high protein keto diet
Keto is a high protein and high fats diet which low carbs intake. If you don’t consume your required amount of proteins and fats, your high protein keto diet will not work. Your energy levels will drop significantly, which will increase random cravings.
5. Not Testing Your Ketones Levels
To make your high protein keto diet effective, you must stay in ketosis. It’s a process that helps your body to get all the required energy from the stored body fat. When the fat stored in the adipose cells is released, the ketones level increases in your body.
Hence, it’s a good way to check if your keto diet is working or not. If the levels of ketones are decreasing or you don’t have any ketones in your blood, it indicates some mistakes you’ll be making during your diet. If the ketone levels are low, your body isn’t burning stored fats; as a result, you won’t lose weight.
6. Proteins Intake Is More than Your Requirement
Don’t get deceived by the name that it’s a high protein keto diet, so you can consume as much protein as you want. You must closely monitor the amount of protein in your diet because too much protein can stop ketosis.
It happens because when there is an abundance of proteins, your body converts the excessive amino acids to glucose, which stops ketosis after some time. So, you must take only the recommended amount of proteins in your diet plan.
7. Fiber Intake Isn’t Sufficient
As fiber is a slowly digesting carbohydrate, many people think it’s unsafe to use it as a carbohydrate source during a high-protein keto diet. They believe they slow digesting carbohydrates can stop ketosis. But it’s not true!
You need fiber for an effective keto diet. It keeps you full for longer, slimming the chances of sweet or junk cravings. So, if you’re feeling hungry too often during your keto diet, check your fiber intake.
8. Consuming Too Many Keto-Friendly Snacks/Sweets
For some people, sugary treats act as comfort foods that they can’t remove from their diet. It’s hard for such people to stop eating unhealthy sugary treats all of a sudden, so they switch to keto-friendly snacks and sweets. These don’t have many carbohydrates and are safe to consume on your keto diet unless you overeat.
If you feel addicted to keto sweets and snacks, you’ll crave carbs-rich treats more which will disturb your diet. Even if you don’t consume carbs, calories in keto sweets and snacks will exceed your daily requirement if you’re overeating. So, make sure you have them in a fixed proportion only to lose weight quickly.
9. Expecting Results Too Early
Choosing a keto diet means altering the normal functioning of your body. In the keto diet, you get energy from stored fat, but normally the energy comes from glucose. Many people start the keto diet and give up too early because their weight isn’t decreasing in the first few days.
Without waiting for some time, they label the keto diet ineffective for them. They don’t understand that their body needs time to be in the state of ketosis. So, if you’re planning to start a keto diet, you must understand that your body will start burning fats after some time and must wait for at least a month to see results. You won’t get results from any diet in 3-4 days, so you have to be consistent.
Conclusion
Now, you’re ready to start your high protein keto diet because you can avoid the mistakes that you could have made. If you have done the keto diet before, share the mistakes you made and how you corrected them to make your diet effective!
