Welcome to another episode of the Ketogasm podcast, Easy Keto with Tasha!
The focus of today’s episode is the keto mistakes that everyone makes. Whether you are a keto veteran or new to the diet, these mistakes are universal.
You might be surprised to find that topics we’re discussing are mindset-based, not dietary mishaps or misconceptions. Mindset mistakes aren’t always even recognized as mistakes, but they play a major part in our abilities to adapt to a new dietary pattern.
Keto Mistake #1: Not Dealing With Baggage First
Keto is attractive to many people due to the diet’s ability to help them lose weight. Being interested in losing weight is not a bad thing. However, people do not always take the time to evaluate what led them to become overweight in the first place. This is where the first keto mistake arises.
What is causing you to overeat? The actual cause behind this is personal, but it is true for everyone that understanding the root of the problem will make it easier to navigate in the future.
It is impossible to control what happens to you in life; however, you can control the way you respond. Overeating may be the way you currently respond to life.
Give yourself the opportunity to learn about why you overeat. This isn’t just a self-reflection exercise; it will ultimately help you to create positive reactions that do not involve food.
Keto Mistake #2: Overcomplicating Keto
With so much information available regarding keto, it is easy to slip into the idea that you have to do it all. And when you think you have to do it all, you end up doing too much. Not only does this overcomplicate your diet, but you also risk falling into the mindset that you HAVE to do all of this to be successful.
Instead of developing habits that work for you over time, you make the keto mistake of rushing to do everything at once. In doing so, you create opportunities where you can fail to meet your expectations. Instead of trusting yourself, you condition yourself to believe you will not achieve the goals you set for yourself. This ultimately creates a gap between what you WANT to do and what you ACTUALLY do.
Avoiding the Overcomplication Trap
As we discussed in Episode 01, the single most important thing to starting keto is carbohydrate restriction. If you are struggling to balance an overly complicated diet system, it is okay to go back to this initial step! Kitchen scales, diet apps, gym memberships, macros, and supplements will not achieve ketosis and fat-adaptation. Carb restriction will.
Avoid this keto mistake by giving your body AND your mind the time it needs to adjust to a low carb diet. This won’t just eliminate the stress of overcomplication; it allows you to develop trust in yourself.
Keto Mistake #3: The ALL or NOTHING Mindset
This keto mistake manifests in the idea that you are either keto or you’re not. It’s easy to ignore this mindset when it is working in your favor; you’re losing weight, meeting goals, or seeing your desired results. However, these successes do not negate the rigid black-or-white mentality.
Having rules that are too strict and employing a rigid diet mentality prevents any room for flexibility. And when there’s zero flexibility, you begin to think you’re not doing things “correctly” if you step outside of your expectations.
Instead, it’s time to retrain your brain. Keto is a dietary pattern that provides benefits and support for your goals. There is flexibility in the diet, not arbitrary rules. Create balance with guidelines and general parameters, but don’t allow yourself to fall into the trap of all or nothing.
Keto Mistake #4: Demonizing Carbohydrates
In many ways, this final keto mistake ties into each of the previously mentioned mistakes. It is of the utmost importance that you understand that CARBOHYDRATES ARE NOT EVIL. Food cannot be good or bad! Food is fuel for the body.
Carbohydrates are commonly used as our bodies’ fuel. In keto, you are allowing your body to burn fat as fuel. This doesn’t mean there is absolutely no room for carbohydrates in your diet, just that your body has a different fuel source!
Understanding that carbs are not evil is also necessary for accepting the fact that you cannot be punished for eating certain foods. Carbs aren’t bad, and you aren’t bad if you eat them!
1:48 - Not Dealing With Baggage First
3:50 - Controlling Reactions
6:12 - Overcomplicating Keto
8:30 - Easing Into the Diet
9:40 - All or Nothing Mindset
12:53 - Demonizing Carbohydrates
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Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.