BY MICHELLE BORTHWICK
There are many common mistakes when starting Keto but I see these quite often in my coaching practice that causes individuals to be frustrated and doubtful. They feel that they’re doing Keto wrong or that they should be getting better results. At this point they’re considering giving up because they simply don’t know what to do next and to add to the confusion, they don’t seem to find the answers they’re looking for online.
As a coach, I believe that keto coaches should make keto work for you. You shouldn’t have to work so hard to make it work. There are always solutions with Keto no matter what the situation. Just don’t give up. To give you hope, encouragement and expert advice that when Keto is done properly, you’ll benefit from the increased and faster results!
What are the most common mistakes people do when starting a keto diet and how can beginners avoid them.
- They aren’t sure what macros are or how to factor them into their new diet.
Let’s break this one down and simplify it. Keto is High/Healthy Fat, Moderate Protein and Low Carb. Keto is often mistaken as a low carb diet or like Atkins. There is a difference, and this is what makes Keto more effective for faster weight loss and improving overall health. You’ll hear a lot about macros. Macros are simply how many carbs, fats and proteins you eat per day. There is more to Keto than macros and much to learn along the way as you nuance and refine your Keto but here is where I start with every client:
CARBS – Start with 30-total grams of carbs daily. Keeping your carbs low is especially important to fast-track your results. Total carbs vs. net carbs matter.
PROTEIN – Daily protein intake should be moderate, and it makes Keto easier if you choose the fattiest cuts of nutrient dense meat. It’s a win-win. You get protein, plenty of fat and you’ll find the protein keeps you full. To figure your daily allotment of protein take half your body weight and make that your goal for the number of grams needed per day.
FAT – Think Fat First. Plan your meal around fat and then add your other foods. This is a mistake everyone makes when they start Keto. They don’t get enough fat. This formula puts you into ketosis. Think of fat as the lever that opens the door to your weight loss. Eat LOTS of healthy saturated and unsaturated fat -Butter, Olive Oil, Avocado Oil, Coconut Oil, Mayonnaise, Coconut butter, avocado, nut butter, nuts, etc.) Be sure to enjoy every single bite 😉
How much fat to start? At least 50% more fat than protein. Fat is often adjusted as you go along but 50% is a good starting point.
- They don’t realize that even though cheese/dairy is Keto that it stalls weight loss.
This may seem daunting at first because we love dairy…especially cheese. Dairy causes inflammation and stalls weight loss. Here’s a great test. Eliminate it for a minimum of 2 weeks. Weigh yourself and have dairy 3 x in one day. Weigh yourself the next day and if you are heavier, it’s not fat that’s showing on the scale, it’s water retention. Removing dairy has huge health benefits. It’s also an important tool to break weight loss stalls at any point in your keto diet.
- They count net carbs and not TOTAL carbs – this is one of the biggest game changers a person can make for a well-rounded Keto diet.
Most people on a keto diet count “net carbs,” which is total carbs minus fiber and sugar alcohols. With this approach they’re severely slowing their progress. And, if you have to deduct fiber or sugar alcohols it’s mostly likely someone wants to sell you a Keto product. Go for the win and better results with TOTAL carbs and always read your labels.
- Understand the importance of using an app to track foods. The app isn’t about macros but is an accountability and learning tool as well.
When you track your food daily you are learning about macros (carbs, fat, and protein) and doing your best to hit your established goals. As you are tracking your food you are learning accountability to yourself and your food choices. In addition, your app is a learning tool for planning meals and learning the macro breakout of a lot of common foods. What I love about Keto is we can use a tracker, but we never count calories or portions. This is a huge freedom from our old way of thinking about losing weight.
- Not tracking your ketone levels.
Keto is unique because unlike other diets where you’re only relying on lagging indicators, such as weight or inches lost, you can get instant feedback on how you’re doing in this very moment with keto. When you’re deeper in ketosis, you’re burning more fat for fuel. And if you got knocked out – you might have accidentally consumed hidden sugar or carbs.
- Consuming an excess of sugar alcohols, replacement foods and fake sugars.
It can be tempting to fall into the diet food trap. Low-carb chocolate, diet sodas or gummy replacements can be tempting, but they have a negative impact on ketones and your weight loss goals. In fact, in our unbiased studies some of these diet candies still reported a strong insulin response despite promising low carb. For best results, stay away from substitutes.
There is so much to learn about Keto and doing it properly. Keto can be easy when done properly. Follow these tips to be well on your way to a slimmer and healthier you! I encourage you to get in touch with me for support or questions and be sure to set up a free consult.
About Michelle Borthwick:
Michelle Borthwick, known more widely as Michelle Keto, is the foremost expert in living the Keto lifestyle and the go-to coach for Keto women. She loves the CA lifestyle and spends time between San Diego and Palm Springs, CA. Her 1:1 coaching, and DIY Keto digital programs have helped hundreds of women from 25 states and 4 countries lose over 6,000 pounds while eating foods they love. This foodie’s motto, and business name, is “Keto is Easy” and she’s one of the only Keto leaders who promotes full customization for long term success. For a complimentary 30-minute coaching consultation please schedule at: ketoiseasycoach.com