3 Big Mistakes To Avoid on A Ketogenic Diet

Now that you’re thriving on a ketogenic diet, there are still a few issues to watch out for in order to get the most out of your diet.

#1 Not getting enough salts (sodium, potassium, and magnesium)
While we typically get plenty of sodium on a regular diet (because most processed foods contain high amounts of added sodium), most people find that when they go keto and cut out processed foods, they are actually low on sodium.

You might not think of low sodium as a problem, but it usually results in fatigue and cravings, so make sure you get sufficient amounts.

Potassium (like sodium) is often excreted more when you’re on a ketogenic diet, so it’s also important to make sure you replenish your potassium, especially if you’re active.  You can add more potassium into your diet by eating spinach and avocados.

Finally, magnesium is a mineral that many of us are deficient in to begin with.  Many people point to soil depletion as the potential reason for our widespread deficiency.  Since magnesium is so important for sleep and mood, as well as our muscles and general well-being, it’s also good to make sure you are getting enough.

One good way to add more of these minerals to your ketogenic diet is to drink some bone broth – it contains sodium, potassium, and magnesium.

#2 Not eating enough greens

One of the keys of a ketogenic diet is to eat fewer carbohydrates.  Many people interpret this to also mean avoiding all vegetables.

Please don’t do that.

It’s true that some vegetables like onions or mushrooms contain a fair amount of carbs, and you might want to generally limit them.

However, to ensure you get plenty of vitamins and minerals, it’s important to keep eating a lot vegetables.  There are many ways to get more veggies into your diet.  Salads, sautes, and green smoothies are all easy and quick to make.

#3 Not exercising

Exercise is one of the components of a fit lifestyle that many of us skip when we’re trying a new diet.  It can be mentally hard to stick to keto during the first few weeks and that makes going to the gym seem awful.

However, it’s good to try to do some exercise if you can manage it. It’ll often help you get keto-adapted faster and help you lose fat (rather than muscle).

Walking is one of the simplest options, but you can also do body weight exercises like pushups, situps, and squats at home.

How Long Do I Have To Stay Keto For?

There’s really no set rule for how long you have to stay on a ketogenic diet.

Many keto proponents think of it as a tool for aiding weight loss or mental clarity. Many will do a ketogenic diet for several weeks and then you can be in a Paleo diet for a few months and then back to a ketogenic diet.

However, if you’re using a ketogenic diet for therapeutic purposes, then you may need to stay on it for longer – that’s something to discuss with a health practitioner.

Personalizing Your Ketogenic Diet

One of the best things about a keto diet is that many people in the community love figuring things out. There’s a lot of self-experimentation and sharing of data and ideas.

Some people do better on a slightly higher fat ketogenic diet while others can eat slightly more carbohydrates.  Intermittent fasting is also an area that many people on a ketogenic diet experiment with.

This is an exciting growing field that’s helping a lot of people, so if you’re ready to give it a try, keep an open mind and have fun improving your body and mind.


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