The ketogenic diet is a high-fat, moderate-protein, low-carb food plan with typical macronutrient ratio: 60-75 % fat, 15-30 % protein and 5-10 % carbohydrate.
The ketogenic diet encourages the body to switch from using glucose as a primary fuel source to burning body fat and using ketones for fuel. It supports fat loss, supress hunger hormones, improves brain function, etc.
1) TOO MUCH PROTEIN
Ketogenic diet is a high-fat and moderate protein-diet, not high-protein. If you eat too much protein, your body will convert the amino acids into glucose through a process called gluconeogenesis.
You should also monitor the amount of proteins in a meal.
2) NOT EATING ENOUGH FAT
If you want to produce ketones, you need to eat fat. Especially MCT (e.g. in coconut oil) raises a ketone level very quickly than other fats.
F – EEL FULLER
A – ALTERNATIVE FUEL
T – RIGGERS KETONES
3) USING URINE KETONE TESTING STRIPS TO MEASURE KETOSIS
Urine testing does not measure the particular ketone body beta-hydroxy butyrate (BHB). When you become keto-adapted, urine ketone aceacetate is converted to BHB which body uses for fuel. BHB level measured in blood test correlates to the acetone level measured in breath test.
4) EATING TOO OFTEN AND TOO MUCH
There is no need to eat between meals when you are in ketosis. Eat to satiety at eat meal. Several days of fasting (2-3 days) can help you to induce ketosis. For maintaining ketosis is perfect a ketogenic diet in combination with intermittent fasting.
5) NOT DRINKING ENOUGH