If you run into problems on your keto diet or just want to get it right the first time, then read here how to fix 5 keto diet problems.
1. Stay Committed
So the very first mistake is not being patient in the Keto adaptation phase. You need to understand that you have been driving on carbohydrates throughout your life, and now you ask your body to completely switch metabolism and start using fat for energy instead of carbs. . .
You will get some withdrawal effects throughout this time, commonly referred to as the keto flu.
What you have to do is be persistent. The Keto flu passes and suddenly you will feel better and you will be in Ketosis, just stay with it, ok? 🙂
2. Not Getting Enough Fat
Do you get enough fat? You need to understand that this is a super high-fat diet: 75% + of your calories must come from fat, f.ex. eggs, fish, pork, avocado, coconut oil, MCT.
Mabey you have avoided fat all your life and now you look at the shopping cart and you have nothing but fat in it, but this is a good thing.
Fat is your new good clean energy source. As you no longer run on carbs, you need fat, and if you do not get enough fat, your energy levels will fall and you may end up quitting.
3. Too Much Protein
Do you get too much protein? If you eat too much protein on this diet, then a process which is called gluconeogenesis, will treat the protein as carbohydrate and converted it to glucose, and it will kick you out of ketosis.
It is important that you choose a high-Fat low-protein food, so don’t eat too much chicken, tuna or steaks.
When you go to the grocery store, you need to buy full-fat ground beef instead of the ground turkey and you’ll have to go to the ordinary (organic) bacon instead of turkey bacon. You will only have 20% of your calories coming from protein, ok?
4. Low On Electrolytes
You are low on electrolytes. Electrolytes are critical to this diet, and they are the number one reason why most people end up failing. However, if you do not have enough electrolyte sodium magnesium potassium, you will experience headaches, fatigue, constipation, drowsiness and you just want to stop the keto diet.
Insulin also seems to be the hormone that tells your kidneys to store sodium, and if you suppress insulin, your flushing out all the sodium from your body, especially when exercising and sweating.
Replace all the sodium by salting your food heavily with Himalayan salt or another very pure salt. Eat salty often. One of my favorite tricks is drinking a cup of chicken broth.
Potassium is also a primary significant electrolyte. It’s used in all different types of contractions to your heart and other organs. Eat foods like green vegetables and avocados.
Finally, we have magnesium, another important electrolyte that is used in almost any chemical process in your body. Magnesium supplement, is, in my opinion, necessary.
5. Hidden Carbohydrates
As only 5% of your calories should come from carbohydrates, you want to eat many green vegetables and seeds, but you also need to keep an eye on the hidden carbohydrates found in processed foods (don’t eat processed foods).
Companies have become professionals to store carbohydrates in food, so be sure to read the food labels. See how many grams of carbohydrates there are in each, and more importantly, look at the ingredient list to see if you can identify different names for sugars.
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