8. Inadequate Sleep
When you stay up too late it adds stress on your body which can cause your body to increase cortisol production. Cortisol does have an important part in a number of things in your body, one of which is your sleep/wake cycle. So, having too much cortisol can make it difficult to sleep. Once your having difficulty sleeping and producing extra cortisol to handle the stress, your weight loss can stall because your metabolism will slow down. You will produce less of the hormone that signals satiety. Sleep deprivation can also lead to an increase in the hormone that makes you hungry which can cause you to eat more.
Everyday you should aim for 7-9 hours of sleep
Eliminate the use of electronics for at least a half hour before bed
Sleep in complete darkness with no electronics near by to prevent the temptation of checking your phone or emails.
7. Too Much Dairy
Dairy is always a great way to get in that extra boost of fat you need to hit your daily macros. However, it’s important to remember that not all dairy is created equal. Dairy can be the perfect boost to your fat intake but, it does have the possibility of ruining your macros and adding to many calories for the day. Some options are loaded with carbs and are highly processed. Dairy is known for causing weight loss stalls for some people. Make sure you are only eating dairy that is keto friendly and that you always measure out and track your dairy consumption because, it’s just too easy to go overboard on it.
6. Consuming "Low-Carb" Products
These products are generally highly processed and claim to be low in carbs per serving, but are usually higher in carbs than they claim to be. For this reason, not all low-carb options are Keto-friendly. Low carb products usually contain objectionable ingredients such as vegetable oils, and artificial sweeteners along with other additives that can sabotage your Keto goals along with your health.
5. Improper Protein Consumption
Eating too much protein will raise your insulin levels, which will stop the fat burning process. Too much protein can even knock you out of ketosis. However, eating too little protein can be just as bad. When you don’t consume enough protein, you run the risk of losing muscle instead of fat. This is because, not all protein is created equal. Remember to include high quality protein sources in your diet.
4. Focusing on Just Carbs
The basis of the Ketogenic diet is to reduce your carb intake. Unfortunately, it doesn’t mean that just reducing your carbohydrates to zero will make you lose weight any faster. Some people can even hit a stall by doing this. Every person is different and every body has different needs, it is impossible to say a specific set of carbs will work the same for each person. This is the reason you need to tailor your macros to your own specific body.
3. Not Getting Enough Water
When you are in ketosis your body uses water during the break down of fatty acids in order to use fat as fuel. This means that you will be flushing out a lot of water when you are properly following the Ketogenic Lifestyle and can very easily become dehydrated. The signs of dehydration are very similar to the signs of being hungry and a lot of people can’t tell the difference. So, the next time you have a craving try having a glass or two of water instead. Because if you’re eating when your body really needs water, your waistline will show it.
2. Not Consuming Enough Fat
After spending a lifetime on the Standard American Diet (SAD). The hardest part for some people when starting the Ketogenic lifestyle is understanding the amount of fat you need to consume. The easiest way to think about it is to remember you need to be eating at a calorie deficit in order to lose weight. Most of the calories you are consuming should be coming from high quality fats followed by a good source of protein.
1. Not Figuring Out Your Macros
If you only follow the Ketogenic diet by eating low carb food it will not guarantee any weight loss. You need to calculate your macros and calories before starting. Once you are closer to your goal weight the importance of following your macros increases. Eating the correct amount of fat to stay satisfied and protein to avoid any muscle loss is very important on the Ketogenic diet.