You're just starting Keto? Avoid these common mistakes!
A lot of people make mistakes when first starting out on a keto diet. When I started eating keto 10 years ago, there weren't books or websites like Ketogenic.com available to help explain how to do a well-formulated ketogenic diet. In this video, I'll break down the top 3 mistakes I made (and that a lot of others make) when first starting keto.
1) Too much fat
The classic ketogenic diet consisted of having around 80-90% of your calories from fat. When it comes to losing fat and gaining muscle, you don't need to follow these therapeutic ranges. Instead, cut the fat bombs and butter in your coffee and try to stay in that 55-75% range.
2) Too little protein
Protein is essential - not just for building muscle, but for helping you lose fat. When in doubt, err on the side of more, not less. I recommend having about 1g/lb of ideal body weight to help give you a guide on exactly how much protein you should be eating. For many, this is tough to get to so you can start at .75g/lb and work closer towards that 1g/lb.
3) Lack of electrolytes
Electrolytes are essential when starting keto. When you lower insulin, your body will excrete more electrolytes so make sure you are salting your foods and/or supplementing with electrolytes to replenish those. Often this will help cure the keto flu.
Let me know what other questions or topics you want me to cover in the comments.
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