Sounds like a dream? Not really! There have long been methods that make this possible.
According to health and nutrition experts, the ketogenic diet is one of the best (and probably tastiests) that allows you to lose weight comfortably while promoting your health.
Keto has taken the world by storm. But what is the trend really good for and what mistakes can you avoid right at the beginning?
Say goodbye to Hüftgold & Hunge
The genius of the keto diet is that you can eat delicious, still lose weight and your energy level shoots up steadily.
With a small disadvantage…
You have to give up sugar and carbohydrates!
Easier said than done?
Not quite. Keto is a „knowledge-based diet“ and even though it may seem simple, most keto fans fail after a short time…
For a simple reason: Right at the beginning, most people leave out too fast and too many carbohydrates and sugars at once.
Thus, the body is put into a state of shock, from which it does not recover so easily.
Keto needs a smooth and gentle start so that the body can burn fat quickly and efficiently (and you can maintain your weight as well).
If you want to get to know the recipe for success and avoid the 7 most common beginner mistakes, then read again.
With this short guide, you can switch to keto in no time – and lead to fabulous results for your beach body.
Mistake #1: You Start Keto Too Fast
On the net and especially on social media, you can find some success stories of people (and celebrities) who have been able to lose a lot of weight sustainably with keto (if they did it right).
And that’s true. Numerous men and women around the world successfully apply the ketogenic diet and the results speak for themselves.
Properly implemented, you can not only kill limp arms and thick thighs with keto, but also lose stubborn body fat in your problem areas.
But before you rejoice too soon, you should take a closer look at the matter. After all, keto will turn your everyday life completely upside down and there are many things you should keep in mind.
I spoke to health and nutrition expert Dr. Alexander H. Blackwell and he confirms that keto is not a diet that should simply be kicked off.
„The keto diet can only be successfully implemented with a lot of basic knowledge. To start without a plan would be short-sighted and in most cases ends with the well-known yo-yo effect,“ says Blackwell.
According to his experience, if you start the keto diet too quickly, the following can happen:
- The craving for sweet or carbohydrate-rich food will not stop, as there is too little knowledge about snacks. Hunger pangs are thus pre-programmed.
- The craving for sweet or carbohydrate-rich food will not stop, as there is too little knowledge about snacks. Hunger pangs are thus pre-programmed.
- The shock rigidity of the body will also stop weight loss. In the worst cases, the yo-yo effect occurs and instead of burning fat, the body creates fat deposits.
„I always recommend a professional nutrition plan that takes into account individual needs. Every body is unique, so parameters such as body type, age and also eating preferences must be included,“ says Blackwell.
With this opinion, the specialist is not alone. Again and again, nutrition experts point out that personalized solutions are needed so that a diet such as keto also leads to the desired results.
The goal of the keto diet is to convert the body to a new metabolism. However, this can only be achieved through a suitable nutrition plan that calculates nutrients precisely to the current weight, height and age and adapts over the course of the diet.
Therefore, always keep in mind that you should look for support and help that will help you to carry out the diet correctly. After all, it’s also about your health and it should always be at the top of your prio list.
Mistake #2: You’re lacking B vitamins
Keto can be a simple diet for losing weight for a period of time. However, studies show that side effects can occur, especially at the beginning, which are also called „keto flu“. A condition similar to a simple cold.
However, these symptoms are quite normal, as the rapid withdrawal of carbohydrates, fatigue and weakness occur all by themselves. The reason for this is also a lack of B vitamins.
„B vitamins are mainly found in whole grains. If the body receives too little of it, it can happen that you feel tired, the energy is missing and consequently the weight loss slows down. This shows how important a diet plan is, because the missing vitamins can be drawn from other foods,“ explains Blackwell.
For a trouble-free start to the keto diet, foods with a high content of B vitamins, such as meat, eggs and dairy products, are therefore suitable. For a complete nutrient profile, it’s best to combine these foods with seeds, grains, nuts, and dark vegetables like spinach or broccoli.
However, if you still feel tired, you could alternatively take dietary supplements or B vitamin supplements. However, you should first discuss this with your family doctor and have your vital signs checked.
Mistake #3: You’re Eating the Wrong Carbs
Incidentally, the name „keto“ is derived from the goal of the same name – „ketosis“. A new metabolic system in which your body draws its energy from fats and not from carbohydrates as usual.
In ketosis, the liver converts the stored fat into so-called „ketone bodies“, which are used instead of glucose (i.e. carbohydrates) for energy. As a result, your body burns fat instead of carbohydrates.
Ketosis is therefore an intense, fat-burning state with which you can double your customer sequence.
But in order to get into ketosis, the beloved carbohydrates have to disappear. And that’s where the problem lies, Says Dr. Blackwell:
„Many people are unaware of how many carbohydrates are in normal, healthy foods. Fruit is a common example. Looks like a healthy snack in between at first glance, but in reality you are preventing yourself from getting into ketosis. Certain fruits simply contain too much glucose.“
So let’s put the cards on the table right away before you give up strawberries or bananas.
As you now know, the ketogenic diet consists of a lot of fat, moderate amounts of protein and very few carbohydrates. The ratio is 70–80% fat, about 10-20% protein and 5-10% carbohydrates, depending on your desired weight and goals!
With a diet plan of about 2,000 calories per day, that does:
- 165 g fat
- 75 g protein
- 20–30 g carbohydrates
A zero-carb diet is not keto, but unfortunately you still have to grit your teeth. Especially at the beginning of this new diet, the renunciation should be a feat of strength, but it is worth it!
I also know from experience that the acclimatization period only takes one to two weeks. After that, your body automatically gets used to the new nutritional rhythm and you are guaranteed to become a keto professional in the kitchen.
| Registered Dietician and Wellness education specialist Nare Davoodi, says: „It is a common Nare Davoodi, diet and nutrition specialist: „It’s a common misconception that you’re already in ketosis after 7-14 days. This is also due to the fact that many do not calculate their food intake correctly. Nutrients must be calculated exactly, otherwise the keto project will fail right from the start.“ |
So that you can keep an eye on your nutrients at all times, it’s worth looking for a program that does the work for you. Either you will already receive a finished nutrition plan or you can use it to automatically calculate your nutrient intake.
One program that combines the two is The Keto Cycle app. The application has been specially developed for the keto diet and takes into account all personal parameters and food preferences before creating the nutrition plan.
The program has been one of the leading providers on the market for many years and has developed a smart, personalized system that adapts to your progress.
Mistake #4: You eat too much protein
Did you know that there are about 75 calories in an egg? Protein in particular is great for you and contains many nutrients that your body needs. But too much protein can also cause problems in the long run, Dr. Blackwell knows:
„When our body digests protein, it converts small amounts into glucose and that can slow down the transition to ketosis. Glucose is sugar and sugar is a carbohydrate. End of the song.“
Isn’t that crazy? With so many hidden carbs, it’s imperative that you stick to your recommended protein intake during the keto diet.
Also, you should remember that when it comes to keto, it’s not important to eat as much bacon and steaks as possible. The balance does it and everything stands and falls with healthy fats. These include delicious products such as nut butter, olive oil and avocados.
Mistake #5: You eat too little fiber
Fruits and whole grains are rich in fiber. But you’re not really allowed to eat a lot of them during your keto diet.
Caution is the mother of the porcelain box, as the saying goes.
In other words, also take a look at your daily fiber intake before biting into the apple.
„Fiber is important for regulating digestion, it drives away hunger and is very filling. They also provide long-lasting energy boosts and stabilize blood sugar,“ Blackwell emphasizes.
In short, fiber is essential, and if you don’t eat enough of it, hunger pangs can catch up with you faster than you can say keto.
So you can safely leave fruit lying around. Vegetables become your new friend and the darker the color, the better! Try leafy greens. Almost all varieties offer plenty of fiber.
If you are reluctant to fill your stomach with vegetables, supplements such as fiber supplements or shakes are also recommended to keep your hunger at bay.
Mistake #6: Leptin resistance
Leptin what? Don’t worry, it won’t be scientific now. However, you should still know that the hormone „leptin“ is a natural appetite suppressant and is mainly produced by fat cells.
It sends a signal to your brain and triggers the well-known feeling of satiety. If your body produces enough leptin, you can automatically curb your appetite in this way.
However, if too much leptin is produced, a signal disorder develops and your brain no longer knows how to behave: Is the amount of food sufficient, am I full or do I need more?
The feeling of satiety thus disappears completely and your brain tempts you to overeat. In short: You gain weight again!
Surely you are now wondering how you can avoid this annoying problem. Tackle the problem at the root and look at the causes that can cause possible leptin resistance:
- Irregular or poor sleep
- Processed foods and overeating
- Too much stress
Another benefit of the ketogenic diet is that the diet helps you prevent leptin resistance. That’s because your diet consists of balanced whole foods, as Dr. Blackwell confirms:
„Healthy sources of protein, fat and fiber have been shown to help improve sleep, reduce hunger pangs and prevent unpleasant snacking.“
Mistake #7: „Googling“
Trust is good, control is better. On the net, you will come across numerous keto recipes that look delicious and consist of simple ingredients. But you should enjoy them with caution.
Many online recipes can lead to an imbalance of nutrients. Imagine starting your keto diet, but your nutrient intake isn’t right at all and you’re miles away from ketosis because you don’t eat a „ketogenic“ diet at all.
I don’t want to take the air out of your sails. Getting started on your own is courageous, but not necessarily beneficial.
Be sure to seek professional help to get started on the keto diet. Especially if you don’t (yet) know the answers to the following questions:
- How many calories should I eat to lose weight?
- Which healthy foods are actually sugar bombs?
- Which foods are healthy, sugar-free and still delicious?
- How do I get enough fiber without exceeding the recommended carbohydrate intake?
- How many minerals and vitamins do I need to sleep well and have more energy?
A bit complicated for starters, isn’t it? But don’t give up. I have also found a solution for this!
You want to lose a few pounds with the keto diet? Then get started with it:
Previously, I had already introduced you to the app of Keto Cycle and not without reason. So far, it is the simplest and cheapest solution I have been able to find so far.
Also, the concept is unique, because your individually created keto nutrition plan is based on a short quiz that takes into account all the information I have already explained here.
First, you need to answer a few questions about yourself and your current health.
In addition to age, your physical condition and your fitness level, your dietary preferences are also taken into account. Then it’s about setting your fitness goals and your desired weight.
After the quiz, you will receive a personal nutrition plan that takes into account your favorite ingredients and calculates the nutrient intake according to your target weight.
The program pays meticulous attention to the fact that you reach ketosis in any case. Super comfortable!
So not only will all the work be done on you, chances are you’ll really reach your goal with keto!
Try it out and see for yourself!
The facts were verified by the medical team 
