7 Common Keto Mistakes Women Make & How To Fix Them
The Keto diet is gaining momentum and if done properly fat loss, elimination of sugar cravings, improved cognitive function, improve mood, healthier skin, decrease pain and inflammation are some of the benefits you can experience.
Following a low carb, high fat and moderate protein diet can be a challenge if not done properly. Avoid these common mistakes women make when starting out with the keto diet and transition into a fat burning machine.
1.Going too low carb
A good approach when starting a low carb eating template is to start at about 80 carbs/day. Find your carb tolerance by gradually reducing every week by 10 carbs, where your body feels comfortable. Most women do well around 20-40 carbs/day.
2. Not drinking enough water
One of the biggest mistakes women make is forget about drinking water. When you reduce your carb intake there is a shift in body fluid. Carbs are stored along with water in the body, so when carb stores are depleted the water is lost with them and so are electrolytes.
3. Not replenishing electrolytes and getting the keto flu
Some women experience the keto flu (which are flu like symptoms muscles cramps, nausea, fatigue and muscle aches) as you transition into a fat burner from a sugar burner. A great way to combat this is an electrolyte supplement, drinking bone broth and sea salt on your food.
4. Lack of vegetables
Since vegetables have carbs, many people go over board or even avoid vegetables all together. When transitioning from the standard American diet to the ketogenic diet, it’s important to eat green leafy vegetables and cruciferous vegetables for gut and liver health.
5. Getting to fanatical about carb counting
Monitoring your food intake is important to track the quantity of food, ensure adequate fat intake, and lowered carb intake but not to the point where you are stressed over it. Keep it basic with 3 to 4 servings of 3 to 4 ounces of protein, 5 -7 cups green leafy and cruciferous veggies, 1 to 2 cups of low sugar fruit like berries is a good start for many women. Your template can be adjusted depending on your age, activity level and over all health.
6. Food quality
Most people think that they can eat bacon, eggs, pork rinds, steak every day no matter if it’s from a fast food establishment or from a farm with sustainably raised animals. It does make a difference! Most fast foods and restaurants purchase the least expensive meats, chicken and fish, which have been loaded with hormones and antibiotics, which are then passed on to you. When at all possible choose pastured raised, organic, free range, wild caught and raised without hormones or anti-biotics animal products and fish.
7. Eating too many pre-packaged keto snacks, foods and dairy
Eat real food without labels. Lots of keto products contain hydrogenated fats, soybean oil, canola oil and even though they are fats these are damaging inflammatory fats. Keep it simple to healthy fats from clean animal sources as noted above. Proceed with caution with dairy. The Keto diet is heavy dairy based and most women do better if they avoid dairy for at least 4 weeks. Once they have released some weight, decreased pain, inflammation and improved digestion, they can proceed with caution consumption of dairy products.
Choose raw grass fed cheese or grass fed cheese. This comes from cows that have been grass fed and pastured raised, therefore hormone-free, antibiotic-free, and sustainably raised. Some people find goat cheese is more tolerable and easier to digest.
Not sure what to eat on the keto diet?