5 Common Pitfalls When Starting The Keto Diet

So, you've heard, seen, or read about some great stories of people of all ages trying the keto diet to reduce appetite, lose weight, control blood sugar, improve mental clarity, increase good HDL cholesterol, and more. And you're excited to get started. Who wouldn't be when you see so many keto dieters' impressive results they earned without heavily restricting calories and feeling miserable. As a matter of fact, many people who do keto successfully find great pleasure in this eating regimen where they aren't limited to salads with low calorie dressings and bland chicken breasts.

However, before you start on your keto weight loss adventure, you should know that many of the most devoted weight loss enthusiasts—ready to commit faithfully to the keto way of eating (WOE)—often experience some pitfalls that have become all-too-familiar. The great news is that many of those people have gone on to enjoy great success with weight loss and all the other amazing benefits of the keto WOE.

Are you ready to learn more about the keto diet and how to maximize your potential for success on multiple levels right out of the gate? If so, keep reading! 

Why Do So Many People Try Keto When Dieting After 50? 

Most of us know that losing weight after 50 often poses numerous challenges. Our metabolism slows down, and so do our bodies, experiencing stiffening joints and the increased risk for injuries. And honestly, we can't do things the way we used to. Going back to that pesky ever-and-rapidly-slowing metabolism, we can't eat like we used to. You know that. We all know that, as much as we hate acknowledging it.

But keto offers a glimmer of hope as a low carb option if you're willing to try something different to shed the pounds, reduce body fat, and get fit. While many 50-year-old-plus dieters want to shake things up and get started, it's natural to wonder whether keto is a safe eating strategy as we age. Further, many naysayers lump the keto diet in with the myriad fad diets on the market, but proponents would heartily disagree. Some proponents have a wealth of medical knowledge to back up their support of a keto WOE.

According to Medicare Allies, Dr. Jocelyn Tan, MD, FACP, conducted a U.S. trial with cancer patients that ultimately revealed that two of the patients in the study were in their 80s and thriving while eating a ketogenic diet and temporarily halting radiation and chemotherapy treatments. So, done correctly, keto is great for people of any age. 

What Is the Keto Diet? 

As shorthand for the ketogenic diet, keto is a way of eating that asks you to make major changes to your daily eating habits, notes WebMD. If we're considering a keto diet, we're ready for that. A keto WOE includes foods high in fat and low in protein, drastically restricting the intake of carbohydrates, including fruits, breads, grains, cereals, and even some vegetables. 

By eating this type of restrictive diet—most might say it doesn't feel restrictive at all once you figure it out and hit your stride—your body begins to produce ketones, which occur when there are so few freshly loaded carbohydrates in your system that your body taps into energy available by breaking down your own fat stores or fatty acids.

Basically, if you're carrying any extra weight, you're sitting on an energy goldmine. And don't worry, you can keep doing keto once you hit your goal weight, as long as you do it safely, enjoy it, and maintain your healthy weight. If you've struggled with your weight, it's probably a good idea to continue your keto WOE or transfer to a modified keto program. 

But the road to your goal weight is paved with those pesky pitfalls we've mentioned. Let's explore those. 

5 Common Keto Mistakes

Unfortunately, the great benefits of keto have become marred by some common pitfalls because the truth is, keto is more complicated than most people think it is. Too many people think that all you have to do is stop eating rice, potatoes, and bread, then eat a block of cheese and a roll of salami, and you're on your way to your ideal weight. Oversimplifying keto is one reason people don't lose weight or, worse still, gain weight while adopting this WOE. 

By learning some common pitfalls, and how to avoid them, you'll soon understand why people are flocking to this eating style in droves and reaping the benefits. Here are five common pitfalls for you to keep an eye out for and avoid when starting your keto adventure. 

1. Confusing Keto for the Atkins Diet 

Healthline shares that keto and Atkins are two of the best-known low carb diets around, but they're not the same. Many people confuse the two. Both diets ascribe to the same philosophy, focusing on reducing high-carb foods, such as breads, whole grains, fruits, potatoes, rice, beans, sweets, and sugary drinks. From there, you can start dissecting the differences, which primarily come down to a gradual increase in carbohydrates for Atkins followers as they progress through the program. In contrast, keto followers maintain a highly restricted number of carbohydrates while using the keto program. 

In keto, the benchmark number of carbs for followers is 20 net grams to allow the body to get into a state of ketosis, burning fats and staying there. Atkins followers start with an induction phase that allows for 20 net grams of carbs, gradually increasing to 100 grams for ongoing weight maintenance. 

2. Not Eating Enough Fats 

As 50-somethings, we grew up in the 1980s where fad diets ruled daytime television and tabloids, as we watched our parents struggle against the creeping pitfalls of the standard American diet (SAD). One huge fad during the late 1980s and early 1990s was the low-fat craze. We were programmed to think that fats are inherently bad for us. We now know that is patently false. 

When doing keto, we need to replace the calories we miss by omitting carbs from our diet, and fat is a simple and satisfying way to do it. According to Greatist, eating fats like high-fat butter, coconut oil, ghee, and avocados, lets our bodies know we're fine and that it's okay to burn fats for energy. Essentially, you are retraining your body to burn fats for the long term while satisfying your hunger in the present. Fats don't make you fat, so add a pat of butter to your side order of broccoli with your steak or chicken. 

3. Eating Too Many or the Wrong Kinds of Fats 

Did you just get whiplash? Unfortunately, while your body needs some good fats like coconut oil and ghee, you can eat too much fat or the wrong kind of fat, such as highly processed vegetable oils. The confusion comes from the keto philosophy of ensuring satiety by adding more fat. But that doesn't mean you keep adding butter enough you've lobbed in a whole stick. The results, or consequences, might result in anything from gastronomic discomfort to weight gain. Approach your start to keto with balance in mind, avoiding going overboard and ditching all the carbs in one day, and eating copious amounts of cheese or chugging heavy whipping cream. 

Additionally, like any weight loss-related program, you're going to feel some discomfort. You're going to be hungry at times, and that's okay. As your body adjusts to eliminating carbs, which you might have been eating in great excess, as many of us have in the past, if we've gained some weight, you're going to feel some discomfort as your stomach adjusts to the new regimen. 

4. Not Hydrating Well Enough 

Water is essential to our daily lives and ability to function, keto or not. Still, it takes on new dimensions of importance for ketogenic dieters because it helps your body burn fat. If you aren't properly hydrating your body, your metabolism will slow down and halt weight loss. Aim for drinking 64 ounces of water daily to help your body direct nutrients to the right spot, flush toxins, and burn body fat. Keep in mind that, as you begin keto, you're eliminating carbs that often contain water, such as many fruits and some vegetables. You'll need to overshoot the 64-ounce goal, according to what your body needs to fill in for the missing carbs. When you feel hungry, go ahead and drink another eight ounces of water, then wait 15 minutes to see if that helps. 

If you start feeling like you're coming down with the keto flu or fatigue, you might add some electrolytes to the mix. While consuming fewer carbs, you're probably also consuming less sodium, so give your body a boost with a little more salt on your vegetables or an electrolyte supplement. 

5. Eating Too Much Protein

It's easy to go heavy on the steak and pork chops when starting on keto. The good part about protein is that you receive a lot of vitamins and minerals through eating it. The problem is that excess protein in the body turns into glucose, which is what we're trying so hard to avoid. While not nearly as bad as carbohydrates, too much protein can inhibit the effectiveness of the rest of your keto eating plan. 

Are You Ready to Start Your Keto Diet and Skip the Pitfalls? 

Some health industry experts and ardent proponents who've used keto for successful weight loss oversimplify the eating strategy. People feel passionate about keto, whether for or against it. But if you want to do it, you can, especially with the right information and support. The Mighty Health team is here and happy to offer both to you to help you decide which diet is right for you to reach your weight loss goal. Click here to try our program for free!