Hand on heart! To stick to a diet, you need to sweat a lot of blood and water. But there is one method for which you only need half as much willpower…
We’re talking about the popular keto diet. A low-carb diet where you get to eat lots of high-fat treats while the pounds melt away.
Sounds tempting? It should, because keto also brings numerous benefits for your health over a longer period of time:
Your blood sugar levels drop, the immune system is strengthened and the inflammatory parameters go down. And all this while working on your dream figure with delicious food.
If this sounds to you like something is wrong, then you should take the tomatoes off your eyes. The times of cabbage soup and Co. are long gone…
The keto diet can help you lose weight, but only if you do it right!
Although keto is one of the tastiest and most filling diets in the world, it is also one of the most demanding weight loss methods. It doesn’t work without organization and planning.
Lauren Weiss is a certified nutrition expert from the USA and knows…
„Many people think they eat ketogenic, but the truth is that they don’t really do it at all or just wrong.“
In the keto diet, it is important to abstain from sugar and carbohydrates in the long term, but taking away the body’s energy sources at the speed of light is equivalent to a state of shock.
If you don’t want the keto diet to dance around on your nose, then read on. Together with our nutrition expert Lauren, we will explain how you can avoid the three most common keto sins without starving or putting your body in a state of shock.
Mistake #1: Too much fatty food
We just mentioned that you can eat a lot of fatty dishes and now you should be careful. Don’t be angry with us, but isn’t that obvious?
After all, keto is still a diet to lose weight and not a method to train for a food marathon.
But the reality is usually different, Lauren also knows: „Precisely because fat is allowed during the keto diet, many people exaggerate it and may wonder why they do not lose weight. In the worst case, this misunderstanding then leads to the assumption that keto does not work or would be unsuitable.“
Mistake #1: Too much fatty food
We just mentioned that you can eat a lot of fatty dishes and now you should be careful. Don’t be angry with us, but isn’t that obvious?
After all, keto is still a diet to lose weight and not a method to train for a food marathon.
But the reality is usually different, Lauren also knows: „Precisely because fat is allowed during the keto diet, many people exaggerate it and may wonder why they do not lose weight. In the worst case, this misunderstanding then leads to the assumption that keto does not work or would be unsuitable. „
But we can tell you that keto works after all! Men and women all over the world apply this diet and have been able to achieve truly impressive results. This is proven not only by the numerous before-and-after pictures that you can find on the net, but also by scientific studies on the subject.
But back to the fat…
To fight wobbly arms, thick thighs and annoying life rings, your success stands and falls with the calculation of nutritional values or the fats in your meals. And this works best with an adapted plan.
„At the beginning of the diet, you can eat as much fat as you want. The carbohydrates can easily be replaced by fat, but when weight loss slows down, the fats must be restricted. For example, through fewer nuts,“ says keto expert Lauren Weiss.
So while you are still allowed to eat juicy steaks and nuts in large quantities as a keto beginner, at some point the moment comes when the level increases and you have to adjust your diet.
For this reason, keto is a very knowledge-based and data-heavy diet that you should not just plunge into completely ignorantly. So if you start without preparation, there is a high risk that you will gain weight faster, so you can say keto.
But instead of using the calculator to calculate all the amounts of fat per meal, you can make it pretty easy for yourself and use a program that helps you calculate the nutrients.
We advise you to have a professional plan that suits your body type, age and dietary preferences. But more on that later, because there is another reason why you could not achieve success with the keto diet…
Mistake #2: Cheating out of ketosis
The goal of the keto diet is so-called „ketosis,“ a metabolic state that boosts fat burning in your body (and the reason the keto diet is so promising for people of all ages).
„Ketosis is triggered by giving the body fat instead of carbohydrates for energy. In ketosis, the body then begins to produce ketones that help curb appetite,“ Lauren explains.
In order for the ketones to unfold their effect and you can lose weight in the long run, you have to try as best you can to stay in ketosis. And that’s easier said than done…
A cake with your girlfriend, a pizza with the family or a potato casserole from grandma can make you a rope from the keto diet. In addition to all these delicacies, you will also treat yourself to a cheat day, a cheat day, packed with things for the bad conscience.
So keep in mind that you’re breaking ketosis with it!
„You work so hard to get into ketosis and all of a sudden you’re out on the weekend,“ Lauren says. „If you’re only in ketosis for about two days a week, the whole diet doesn’t make sense and the goal remains a long way off.“
Now you’re probably wondering how you should even know you’re in ketosis? And rightly so. First, however, you should ask yourself whether you document your nutrients correctly and are honest with yourself. If so, then nothing should stand in the way of ketosis.
However, if you notice that you are not losing weight despite eating properly, you could measure your ketone levels. This is easily done via a strip of urine from the pharmacy or with the help of a blood test with your doctor.
There are also special programs that include a ketosis tracker that tells you if your ketone levels are optimal for losing weight. You see,… testing is always possible, only cheating is not allowed!
Mistake #3: Eating out
If the numbers on the scale just don’t want to move down, you’ve probably lost track of your diet. Don’t panic, this sounds more dramatic than it is.
„There are numerous reasons, but one of the most common mistakes is actually eating in restaurants. It just lets you lose control of ketosis,“ Lauren explains.
Again, you must not turn a blind eye. If you want to fight the pounds, it’s really important that you know exactly how much and what you can eat every day. Therefore, for better or worse, you have to swing even the wooden spoon more often.
But be sure that you can eat out from time to time. And before you kick the waitress out of the concept with questions like „Is this keto-friendly?“ you can use a simple trick:
Become aware of what’s included in meals and refine your choices in this way.
The best way to do this is with a practical, ready-made program that allows you to record and calculate meals outside your four walls.
The program we’re talking about combines all these tips, helps you calculate nutritional values, and even includes a handy ketosis tracker. More on that in a moment, because there is still a small problem…
#Zusatz: The wrong recipes…
Most keto beginners look for supposedly suitable recipes from the net and try to tackle the diet on their own.
Please don’t make the same mistake! Just because you know you need to cut carbs doesn’t mean you can lose weight quickly.
There is nothing wrong with recipes from the net, the problem is only that the combination of different meals can lead to an imbalance of your nutrient balance. And do you really feel like recording and calculating all fats with pen and paper?
You shouldn’t start on your own with the keto diet, especially if you can’t answer the following questions:
- Wie viele Kalorien sollte ich essen, wenn ich abnehmen möchte?
- Wie viel Gewicht sollte ich in einer Woche verlieren?
- Welche gesunden Lebensmittel sind Zuckerbomben?
- Welche Lebensmittel sind zuckerfrei und trotzdem lecker?
- Wie viel Fett sollte ich essen?
- Wie kann ich auswärts essen, wenn ich in einer Keto-Diät stecke?
Ziemlich kompliziert, nicht wahr? Wie kannst du aber mit der Keto-Diät ohne Probleme abnehmen, ohne den Kopf in den Sand zu stecken?
Kurz & knapp: Die Keto-Diät einfach gemacht
Ohne weiter um den heißen Brei zu reden, verraten wir dir unseren Geheimtrick, damit auch du echte Abnehmerfolge mit der Keto-Diät erzielen kannst.
The simplest solution is a personalized keto program that allows you to create your eating plan that is tailored to your age, fitness level, health, and eating preferences.
The program is a world leader and is now one of the most popular programs in the diet industry because it offers you a personalized approach, does not let you starve and is also quite inexpensive.
The plan is precisely tailored to your desired weight and indicates how much and what you can eat within 28 days to reach your goal.
Just take the quiz and be sure to check out the results of other keto fans…
The facts were verified by the medical team 
