When we are going on the LCHF/KETO diet, we literally turn our previous eating habits upside down. The LCHF/KETO diet is not a short-term diet, but a life style. It is a process of learning and adapting. At the beginning, we can encounter many obstacles and unknowns. All of this can lead to a loss of patience or motivation. That is why it is important to know at least a couple of basic mistakes that we can unknowingly make at the beginning of a dietary change.

1. FEAR OF FAT

The LCHF/KETO diet is essentially a high-fat, low-carbohydrate diet. And fat has its own reason and purpose. Not just any fat, of course. Processed vegetable oils, refined oils and oils with a high content of omega 6 fatty acids should be avoided as much as possible. It probably goes without saying that margarine is not suitable. Prepare a place in the refrigerator for a stock of butter, lard, eggs, avocado… and a place in the cupboard for coconut oil and olive oil. Choose fatty cuts of meat and fish. Don’t worry, your veins won’t clog. If you are still afraid of fat, read the article Cholesterol and the LCHF/KETO diet. Make sure you add fat to the dishes after cooking, this way all the nutritional values of the fat are preserved. It is not enough to just prepare eggs on a spoonful of fat. If we cannot provide enough fat with food, we can also get it with KETO coffee or tea, which counts as a meal. See how to prepare KETO coffee in the recipe LCHF/KETO coffee.

2. TOO LITTLE SALT IN THE DIET

You are probably already shocked by the 1. common mistake. Ever since we were children we have been warned against fat and salt. Now, these are the first two most common mistakes that we encounter with the LCHF/KETO diet. So forget all about a less salty diet and start eating fatty and salty. Why salt? Salt contains sodium, one of the important electrolytes. A lack of salt in the diet can also result in severe constipation, dizziness, headache or malaise. Read about electrolytes and the importance of salt in the diet in the blog:

• The importance of electrolytes in the LCHF/KETO diet
• Pass me the salt, please!

3. TOO MUCH DAIRY PRODUCTS

Dairy products can be problematic for some. If our goal is to lose weight and if the matter does not move anywhere, despite the fact that we think we are doing everything right, then the first step is to exclude or severely limit dairy products for a certain period of time. Dairy products include yogurts, cheeses, cheese spreads, cottage cheese, cream…butter in this case belongs to fats and fats are not restricted, as we learned in 1 paragraph.

4. TOO MUCH PROTEIN

I often hear that the LCHF/KETO diet is not suitable for a lot of people because it consist mainly from eating meat. Of course, that’s not true. The LCHF/KETO diet is NOT a protein diet or a meat diet. Far from that. Proteins are limited to approximately 20-25% of daily energy intake. Excess of protein on our menu can stop the process of loosing weight, we can get constipated, we can be hungry and the adaptation might be slower. Keep that in mind.

5. SNACKS

With the classic diet, we were used to eating several times a day. The guidelines of a “healthy” food pyramids teach us so. The purpose of the LCHF/KETO diet is to stimulate the use of your own fat for energy. This only happens if we eat when we are actually hungry. And not when the “time” for a morning snack, an afternoon snack comes or a snack while watching your favorite movie. There is no need for these snacks. Learn to listen to your body and don’t associate meals with time.

6. NOT ENOUGH SLEEP

The correct rhythm of sleep is extremely important. Therefore, it is necessary to ensure a completely darkened sleeping area and to go to bed on time, without disturbing factors (blue light, phones, etc.). It is necessary to learn how to manage stress. It is necessary to know that a change in diet is also a stress for the body and organism, so you must get enough rest and time for regeneration. This is especially important if we include increased movement or exercise in our schedule at the same time. Too many changes at once can turn on the body’s defense mechanism and cause additional stress.

7. LCHF/KETO YOUR OWN WAY

What does “your own way” mean? This means that we adjust our intake, proportions and permitted foods in our own way. LCHF/KETO has its own rules that only work if we follow them. Especially at the beginning, when the adaptation is still underway. The key is to follow the LCHF/KETO rules fully and not just during the week. In the long run, the LCHF/KETO diet only works if we adapt to using fat for energy. However, if we mix energy sources (fat/glucose), we can cause more harm than good. It will be known by feeling, energy, indigestion, bloating… it can also be seen in the blood count. Read more about the difference between ketosis and keto adaptation in the blog: The difference between ketosis and keto adaptation?

8. OBSESSION WITH SCALES AND WEIGHING

This especially goes for women who decide to lose weight. And because they are not happy about the amount of weight they lost or did not loose in a week, they end up unmotivated or even give up. I often come across to people saying “I’ve been on LCHF for 2 weeks and I haven’t lost any weight, what am I doing wrong?” The answer is simple. The scale is not a measure of progress, especially not in such a short period of time. It is necessary to give the body time to heal first, to get rid of inflammatory conditions, to regulate hormones and put things in balance. Only then can we see the progress. First results are often seen in the shape and girth of our body and later in the loss of weight. The LCHF/KETO way of eating is not an instant diet, but a lifestyle. Therefore, do not force it and do not have too high expectations for a short period of time. Your main goal should be to change, so that it becomes your way of life in the long run.

9. FEAR OF CHOLESTEROL

For the last 50 years, we have been hearing how cholesterol is dangerous and how it is necessary to avoid fatty foods, butter and eggs. That is not true. It has been proven to be wrong. However, if the concern about high cholesterol still remains, I recommend reading the blog: Cholesterol and LCHF/KETO diet Cholesterol measurement in the laboratory is accessible, it is worthwhile to take baseline measurements before changing the diet. Repeat measurements are recommended only after one year of a changed diet, especially if you have lost a lot of weight in the meantime. HDL, total cholesterol and triglyceride ratios are important when interpreting the results.

10. EATING TOO MANY NUTS

Nuts are perfectly acceptable (especially if we choose macadamia nuts and hazelnuts), but be careful with them anyway. It is even better to add them to a meal, to a salad or to prepare the right quantity of nuts in advance. Otherwise it can be difficult to consume the right amount of nuts. They also contain a lot of omega 6 fatty acids, and too much consumed nuts can contribute to inflammatory conditions in the body. Taking Omega 3 fatty acids in the form of suppliment (which neutralize the action of Omega 6) is highly recommended.

11. ALCOHOL

Alcohol on the LCHF/KETO diet is not prohibited, but we must know which drink we can choose. We must of course avoid all sweet things, beer, sweet wines and cocktails. But even if the drink has no added sugar (e.g. whiskey or pure vodka), our body has a problem with alcohol. It has to be quickly processed and removed from the body. As a result, the burning of fat for energy is interrupted for the time. Alcohol can also increase appetite, cause dehydration and loss of electrolytes, leading to malaise and headache. Read how important electrolytes are in the blog: The importance of electrolytes in the LCHF/KETO diet.

12. TOO MANY LCHF/KETO DESSERTS 

Despite the fact that desserts can be part of the LCHF/KETO diet, it is better to give them up or limit them in the beginning. The problem might already be the sweet taste, since it can cause an insulin response for slightly more sensitve people. In general, extreme caution is required with various desserts that are offered under the name LCHF/KETO. Many times it turns out that the ingredients are completely wrong. So always ask about the ingredients.

13. INSUFFICIENT CALORIE INTAKE

The LCHF/KETO diet is very filling. What can happen pretty fast is that we consume too few calories and cause additional stress to the organism in the long run. It is necessary to ensure a quality intake of micro and macro nutrients as well as vitamins and minerals. Especially for women, caloric malnutrition can be problematic in the long run. Hair loss and loss of menstruation can be an indicator of insufficient calorie intake. These are extreme cases.

14. ALTERNATIVES

In the field of LCHF/KETO diets, a multitude of products bearing the KETO label have recently emerged. Despite being called such, they are not necessarily suitable for the LCHF/KETO diet. The ingredients should be checked. Often such products contain wheat protein (=gluten) and a whole range of artificial sweeteners. Consuming such products can do more harm than good.

In the LCHF Style online offer, you can choose from proven products (e.g. KETO bread, KETO granola, fruit spreads, etc.).

15. HIDDEN SUGARS AND CARBOHYDRATES

How can we avoid this? Simple! Read labels and ask about ingredients. If you don’t know the product, check its nutritional value and carbohydrate and sugar content.

16. BURDENED WITH THE OPINIONS OF OTHERS

As long as we have all possible health problems or extra kilos and are unhappy because of it, those around us don’t mind at all. But when we take our life, pounds and health into OUR hands and start changing our eating habits, it often happens that we end up in the center of the conversation. And everyone has their own opinion about it. Many times the opinions are negative. The reasons are in the general belief about the harmfulness of fats, the fear of cholesterol and the amount of eggs and butter we eat. And such negative opinions and comments from people can quickly confuse us and make us doubt our decision. Don’t let that happen! Let your defense be KNOWLEDGE and let the decision to change your lifestyle be firm. If you feel lonely on this journey of change, join on of the many groups where you can find additional support and motivation. One of these is the group #aktivirajse, where there is definitely no shortage of motivation.

18.03.2018, Katja, LCHF Style