with Christina Oman
#28 – 5 Tips for Beginners on Keto
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So many people get overwhelmed when starting keto because there seem to be so many rules. The thing is that it’s hard to get it wrong. If you do the basics – prioritise protein, control carbs and eat fat, you’re 90% of the way there. It doesn’t have to be that hard.
There are some mistakes that can be easily avoided. These are not the “it will never work” mistakes but they can slow weight loss. On this episode I am sharing the top 5 mistakes I see beginners make on keto:
1. NOT TRACKING CARBOHYDRATE INTAKE:
It’s easy to underestimate how many carbs are in certain foods, and this can make it difficult to reach and maintain ketosis. To avoid this mistake, it’s important to track your carbohydrate intake carefully and ensure that you are staying within the recommended range. If you don’t know, you don’t know.
2. NOT GETTING ENOUGH ELECTROLYTES:
The ketogenic diet can lead to increased urine output, which can cause you to lose important electrolytes such as sodium, potassium, and magnesium. Not getting enough of these minerals can cause a variety of symptoms, including headaches, muscle cramps, and fatigue. To avoid this mistake, it’s important to make sure you are getting enough electrolytes through your diet or supplementation.
3. EATING TOO MUCH FIBRE:
The ketogenic diet can be low in fibre, which can really help people with IBD, IBS, Crohn’s disease to name a few. The low fibre also helps to reverse autoimmune conditions that have strong links to gut health. However, switching from a Standard Western Diet to keto can add in a lot of fibre and can cause constipation. To avoid this make sure you increase your fibre intake slowly and take plenty of magnesium.
4. NOT EATING ENOUGH HEALTHY FATS:
The ketogenic diet is high in fat, but it’s important to focus on healthy fats such as avocado, olive oil, and nuts, rather than unhealthy fats such as seed oils. Not getting enough healthy fats can cause you to feel hungry and tired.
5. NOT STAYING HYDRATED:
The ketogenic diet can cause you to lose water weight initially, but it’s important to stay hydrated by drinking plenty of water and other fluids. Not drinking enough fluids can lead to dehydration, which can cause headaches, fatigue, and other symptoms.
Avoiding these mistakes can help you achieve success on the ketogenic diet and reap the benefits of this low-carb, high-fat approach to eating. Following my advice about the keto diet for beginners, puts you ahead of the game!
Helping beginners is a topic I am VERY passionate about. I hope you get some great tips from it! If you want more free goodies check out my Freebies page.
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