Why Most People Fail on the Keto Diet

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You are not prepared

The keto diet will be unlike almost any other diet you’ve tried. Therefore, going into this eating style without helpful strategies, plans, and ideas to make everyday food decisions easier can be counterproductive.

“There’s a lot more to it than cutting out bread and pasta,” says Mary Weidner, co-founder of Strongr Fastr, a keto meal planning app. “It requires planning and tracking how many carbs you eat. Make no mistake, it takes effort and work—more than other diets—and this can be overwhelming.”

To repair: Put in the preparatory work. “Don’t prepare, then prepare to fail,” says Lisa Davis, PhD, CNS, the chief nutrition officer for Terra’s Kitchen, a food delivery service that caters to many different types of eating plans. “Meal prepping is crucial to achieving ketosis because the macros are so specific.” Before you start preparing, check out the hidden dangers of a keto diet.

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You eat too much protein

Yes, you read that right. While meat lovers may approach the plan with gusto, digging too much into the steaks, burgers, bacon, tenderloin and sausage — all of which are keto-approved foods — can be a bad thing.

“Contrary to popular belief, a ketogenic diet is not a high-protein diet,” says Brett Osborn, DO, a neurosurgeon and nutrition consultant at BPI Sports. “Actually, protein should only make up 15 to 30 percent of your daily calories. Otherwise, ketone production will stop.”

“Excess protein interferes with ketosis, and people who focus too much on protein may not achieve a ketogenic state,” says Kristen Mancinelli, RD, author of The ketogenic diet and the next book Start ketosis. “Remember that keto is mostly fat, low to moderate protein, and almost no carbs.”

To repair: Track your protein, carbs, fat and more so you can get a better idea of ​​what you eat in a day. Then try to plan your meals and snacks to better align with your high-fat, moderate-protein, and low-carb goals.

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