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.