Watch Out for These Common Mistakes

As with any journey, it helps to prepare. Let’s review the Revero Method principles and note some common mistakes. Preparation will help you avoid these mistakes.

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The top eight traps are:

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1. Continuing to eat high-carbohydrate foods
2. Eating insufficient protein
3. Missing carbohydrates that are hiding
4. Eating too many nuts, seeds, or cheese; should be up to 1 oz per day
5. Using too many sweeteners
6. Drinking milk
7. Drinking too many alcoholic beverages per day
8. Following your habits and routines, instead of learning to achieve satiety

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Now, let’s take a closer look at each of these. 

Common Causes of Problems on the Revero Plan:

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1. Continuing to eat some products that are not permitted on your diet. This is an incredibly easy trap to fall into! Here are some examples:

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1. Grains, like breakfast cereal or rice

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2. Fruits other than the berries you’re allowed for snacks. Berries have a very low glycemic index compared to apples, bananas, or fruit juice.

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3. Sneaking in sweetened products. This can be a dessert you share with a friend or the vanilla soy latte you had when you were running errands. 

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4. Eating vegetables that aren’t on your diet. Root vegetables and grains like corn are the biggest offenders because they have so many carbs.

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5. Dairy products that aren’t full-fat, like milk, because they’re higher carb.

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2. Insufficient protein
   
   1. Review how to weigh your portions and estimate protein
   2. Review your protein recommendations
   3. Protein promotes satiety, so it is important to eat enough protein to avoid cravings. If you don’t eat enough protein, you may find yourself snacking excessively.
   4. Meaty snacks like beef jerky or bacon strips can also promote satiety  
   5. It’s ok to add fat if you’re eating lean meats or veggies. Choose tallow, lard, bacon fat, coconut oil, avocado, macadamia, or olive oil. Or, for an extra flavor kick, duck fat! There’s no need to “go overboard” with added fats, but they add flavor and satiety to leaner foods.

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3. Always check for sneaky added carbs
   
   1. Ketchup is a big one

3. 1. Other condiments
   2. Sweetened barbeque rubs
   3. Sweet coffee
   4. Sweetened liqueurs; vodka or Scotch have no added sugar; Jagermeister has lots!

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4. Eating too many nuts and cheese
   
   1. Review what one ounce of nuts looks like; 23 almonds, or what you can hold in a closed hand
   2. Avoid eating too many nuts or cheese because they can cause inflammation and prevent weight loss, particularly if you’re sensitive to them or have an inflammatory condition.

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5. Using too much artificial sweetener
   
   1. These have been shown to raise your insulin levels.
   2. Some people will drop out of ketosis when using artificial sweeteners because they promote insulin resistance.
   3. They’re a processed, artificial product.
   4. Sweet tastes drive cravings for sweets.
   5. Revero-approved sweeteners include erythritol, xylitol, sucralose, stevia, allulose, and monk fruit. But that’s not a ‘green light’ to sweeten everything. The more you avoid sweet flavors, the easier satiety becomes!

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6. Drinking milk
   
   1. You might think milk is “full-fat dairy” since skim milk exists, but it’s not. “Whole milk” only has 3.5% butterfat, which is still a reduced fat content that leaves it as a high-carb food.
   2. If you’re going to use dairy, use butter, heavy cream, or similar low-carb high-fat dairy. Cream cheese and sour cream are two more examples that are okay. 

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7. Drinking too much alcohol
   
   1. Try to limit your alcohol consumption as much as you can.
   2. Sip slower and make it last!
   3. Alcohol can cause problems in many ways: it can drive additional cravings, slow or block fat burning, and block weight loss.
   4. If you have a history of abusing alcohol or are a recovering alcoholic, it’s better to

7. 1. simply avoid it. 

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8. Not changing your eating habits
   
   1. Learn to rely on satiety and hunger cues, rather than eating out of habit or time of day.
   2. Snacking when in social situations
   3. Don’t snack at a certain time just because that’s when you always snack. Pay attention to whether you’re hungry or not.
   4. Only fuel up your vehicle. Avoid getting a snack or sweet coffee for yourself. Pay at the pump and don’t go inside, if you can’t say “no” to the snacks there.

Remember, You’re Human

The biggest trap is perfectionism. You will make mistakes, but don’t beat yourself up when you do. The important thing is what you do next!  Without judging yourself, take a step back, think about what happened, and what insights you can gain from the mistake. Talk with your Revero health coach—they’re here to help you and guide you on your journey.

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