Transitioning to a ketogenic lifestyle can come with its own complications. You can make your keto journey so much smoother by being aware of the following:
Beware of eating too much protein
Eat too much protein (more than 20% of your macros) and your body is likely to break down the protein into glucose, which will kick you out of ketosis straight away!
When you’re in ketosis and producing Beta Hydroxybutyrate, this particular ketone prevents you from breaking down muscle tissue for fuel (gluconeogenesis). This means you just don’t need as much protein as you would on a glucose-dependent diet.
Get your greens in!
A common mistake made by people first trying the ketogenic diet is that they don’t eat enough fibre. And we know that fibre is vital for normal bowel movement and fibre is absolutely essential for gut health!
Fibre feeds the gut bacteria. If you don’t consume enough fibre, your gut bacteria thinks that you’re starving and will make your body more efficient on caloric expenditure. In turn, this will lower your metabolism and may cause weight gain. Read more about greens for a healthy gut here.
Watch out for hidden carbs!
When on the keto diet, don’t think that you can just eat loads of nuts. Some nuts are quite high in carbs, such as cashews and pistachios. Low carb nuts include macadamias and almonds.
If you’re using the keto diet to lose weight, check that you’re not over consuming nuts as they’re very calorific, and it’s tempting to accidentally eat a few handfuls! We recently finished a page on how to lose weight on the keto diet, read it here.
Too much fat? Too little fat?
Trying to lose weight on the keto diet? Careful not to eat too much fat! Much of the fat that you use for fuel should really be coming from your body fat stores, not nutritional fat.
You may not be eating enough healthy fats. Ensure that you’re eating avocados, eggs, butter, cream, coconut oil and MCTs; the Ketogenic Superfoods! Keto8 C8 Oil is the rarest MCT found in coconut oil, comprising about 6% of coconut oil. It has potent anti-microbial properties to help you maintain a healthy gut, and it is the fastest MCT to metabolize in the brain. Keto8 increases your ketone levels by 0.8 to 1 Mmol after consumption.
Replenish your electrolytes!
Ketones naturally act as a diuretic, so you lose salt, potassium, calcium and magnesium. It is generally encouraged to increase sodium intake with ketones. So if you like salt, this is great news! Just make sure it’s Himalayan, volcanic or Celtic sea salt as these contain beneficial trace minerals. And keep hydrated!
We recommend this electrolyte replenishing concoction:
- 1/3 teaspoon of celtic sea salt or himalayan salt
- 1 teaspoon of magnesium
- 1 tablespoon fresh lemon juice
- Large glass of ice water
Just stir up with ice and enjoy!
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