First and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers! As you can tell , I haven't posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month!
I'm now officially 24 (cue mid-twenties crisis) and I'm ready to jump back on the keto bandwagon.
Since it is the New Year, I thought I'd share with you the easy mistakes on keto that I made when first starting. That way, you won't make the same ones that I did.
1. Eating low-fat foods
Yeah. Don't do it. I know that we've been told to avoid fat since we were children, but the time has come to smash that rule. Eat full fat cheese. Eat that skin off of your chicken. Drown your broccoli in butter. Yes, all of it.
The only fats I would look into avoiding are vegetable oils like canola and corn. These oils don't help the body's inflammation at all when there are so many other, tastier options (like bacon grease, butter and coconut oil).
2. Not replacing electrolytes
On keto, you must drink a lot of water since it is dispelled so quickly. When this happens, electrolytes are excreted through your urine and it's VERY important to replenish them. Use coconut water, low-sugar gatorade or my favorite - bone broth. Using these will also significantly help with the keto flu.
3. Too many changes at once
This one is very important. Remember, you are a human. Changing from a lifestyle of processed junk and no exercise to a completely keto and active lifestyle are opposite ends of the extremes. Choose one or the other to focus on first. You don't want to get burnt out in such a small amount of time.
4. Not giving fat adaption the time it takes
The first week will most likely leave you feeling like or producing a lot of shit. But give it time, it really works. At first, your body isn't used to influx in fat and might cause diarrhea or constipation. Over time it will regulate. For some people, fiber supplements help but they didn't help me at all because of my IBS. Do you have IBS? Check out this post.
Fat adaption can take up to a month until it actually happens. Many people experience a burst in energy, feelings of euphoria and of course, fat loss. Your pee will start to smell and you might develop a very metallic taste in your mouth but don't be alarmed. IT'S WORKING.
5. Too much protein
You will find that in the beginning you will most likely drop a lot of weight (mostly water). At some point, your body will level off to roughly 1-2 pounds a week (depending on how much you have to lose) or you might actually stall and not lose anything. If this is the case, I would definietely check on your protein intake. Remember, on keto, fat is your main source of energy. You should be eating around 70% fat, 25% protein, and 5% carbs.
So there you have it! I hope these tips will prevent you from making some mistakes on keto. One of my resolutions was to post to my blog at least once a week, so be sure to check back for new posts and recipes!