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January 3, 2014 by Dominic

As we bring in the New Year, I thought I’d share with you some of the mistakes I made on Keto when first starting. Hopefully this will help some of you struggling!

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.  Enjoy the crispy skin on your chicken. Add butter to your broccoli. Yes, all of it.

The only fats I would look into avoiding are vegetable oils like canola and corn. These oils are inflammatory and there are much tastier options (like bacon grease, butter and coconut oil).

2. Not replacing electrolytes

On Keto, you will likely drink more 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 broth and liberally salt your food (even your water if you like).

3. Too many changes at once

This one is very important. Remember, you are 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 pretty low as you adjust to life without carbs. But give it time, it really works.  At first, your body might not be used to the influx in fat and might cause diarrhea or constipation.  Over time your body will regulate. For some people, fiber supplements help but they didn’t help me because of my IBS-D.

Fat adaption can take anywhere from 2 weeks to a month.  Many experience a burst in energy, feelings of euphoria and noticeably less bloating and/or inflammation. Your urine may start to smell and a metallic taste may develop in your mouth, but don’t be alarmed. IT’S WORKING.

5. Not tracking (at least initially)

It’s really easy to overeat and eyeball the wrong amounts of food. If you are just starting out, get into the habit of weighing your food or servings out. Over time, you can be a little lax, but building that awareness of how much you are actually consuming is a necessary step.

What tips would you recommend a Keto newbie? Comment below!

Dominic Geracia is a passionate cat dad and Keto enthusiast from Pittsburgh. When he's not motivating the Keto community on Instagram, you can likely find him in the kitchen cooking up something delicious with his husband, Seth.

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  1. Avatar Emily Hernandez on May 4, 2019 at 3:29 pm

    I hate avocados, help!!!

    • Avatar Dominic on May 7, 2019 at 11:35 am

      They aren’t a requirement, my friend! You don’t need to eat them 🙂

  2. Avatar Teena on February 12, 2019 at 5:16 pm

    I’m a bit concerned about breaking down all the fats in Keto–I have no gall bladder and when I did–the fats I would eat (bacon, beef) would cause such stomach pain because they were not being broken down. Is there something special I need to do, now that I have had my gall bladder removed?

    • Avatar Dominic on February 15, 2019 at 7:38 am

      I’ve heard this a lot. It really depends — some without a gall bladder notice no issues, while others struggle with breaking down the fats. I would say try it out first and see how you feel. If you are having issues, I would get a digestive enzyme supplement supplement called Ox Bile. It will help break down those fats:

  3. Avatar Ruth on December 31, 2018 at 8:20 am

    Yes, I did. I started out with the best intentions. I even brought my sausage balls and keto biscuits on my flight for my breakfast. Once I got to my sister’s home I ate lots of nuts, I bought cauliflower rice to do a stir fry, ate eggs and bacon, full-fat Greek yogurt, avocados, etc. Even at Christmas Day’s dinner I kept away from the dressing and sweet potatoes, although I did eat one spoonful of my sister-in-law’s macaroni and cheese. But we had lots of wine and champagne and, in a bit of a “happy stupor,” I ate the last dregs of a pint of ice cream. I don’t even remember what flavor it was! The night we went out to dinner to celebrate my sister’s birthday, I had some of the sourdough bread that was placed right in front of me. I did order double vegetables in place of the risotto on my meal. Later, I recall dipping into a jar of Christmas peanut M&Ms when we got home.

    All in all, my non-keto food intake was worse than I’d planned, but better than it could have been. I am ready to get back to sanity…

    • Avatar Dominic on December 31, 2018 at 7:05 pm

      Hey, that happens! Don’t beat yourself up — we’re all human. Perfectly imperfect humans! I bet you at least enjoyed the time with your family and it was probably nice to indulge a little. The next few days might be a little adjustment, but it won’t set you back too much.

      But also take note of you feel! Don’t you just feel so much better when following Keto? That’s the reason to get back on. Use this as a friendly reminder! 🙂

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