Hello Persistent People! 💪 Even with all the amazing benefits, starting a new lifestyle like Keto can come with a few challenges. Don’t get discouraged – these are often temporary and manageable!
The “Keto Flu”: This is a common side effect when your body is switching from burning carbs to fat. You might feel tired, have headaches, or feel a bit foggy. This is often due to electrolyte imbalance as your body releases water it was holding onto with carbs. The simple fix? Electrolytes! Make sure you’re getting enough sodium, potassium, and magnesium…. Bone broth is great, or consider a good electrolyte supplement.
Cravings and Sugar Addiction: We know sugar addiction is real. When you first cut out carbs and sugar, you might experience cravings. Remember that carbohydrate look-alikes and sweeteners can sometimes trigger these cravings…. Keeping your food simple and focusing on protein and fat to satiety can help…. Over time, as your palate changes, cravings often decrease significantly.
Eating Out and Social Situations: This can feel tricky! Choose grilled proteins and non-starchy veggies when dining out. If you’re faced with a meal that includes high carbs (like at a party or restaurant), you can choose to have a smaller portion or skip the carby components (like removing the bun from a burger). Remember, a little bit of ketchup or condiment with a few grams of carbs isn’t likely to ruin everything if it helps you stay on track otherwise. If you have a higher-carb meal, going for a brisk walk afterward can help manage the blood sugar spike…. If socializing revolves around food, maybe have a non-caloric drink like sparkling water or bouillon…. Here is a list of foods to avoid.
Weight Stalls: If you’re doing everything right but the scale isn’t moving, consider if you might be eating too much, even of low-carb foods. Are you snacking too often, even on healthy things? Every time you eat, even a snack, it’s a meal to your body and can disrupt fat burning. Try sticking to 2-3 meals a day with no snacking. Also, re-evaluate portion sizes of things like cheese, nuts, seeds, or added fats…. Sometimes, simply eating a little less, comfortably, is the key to breaking a stall. Listen to your body’s hunger and fullness cues.
Loose Skin: This is a concern for many after significant weight loss. While there are no guarantees, focusing on boosting autophagy through fasting, keto, exercise (especially building muscle), and sleep can help improve skin health…. Feeding your skin nutrient-dense foods is also important.
These challenges are normal stepping stones! Don’t strive for perfection; strive for consistency and keep making small improvements.
In our next post, we’ll look at the long-term view and how Keto fits into a sustainable healthy lifestyle!
You got this! Address the challenge, learn, and keep going!
