A keto diet can help with so many chronic issues, extra weight, brain fog, and more. If your transition is tough in the first few days, don’t be dissuaded from following through. Understanding the typical challenges of
It takes time to adjust to a ketogenic diet. Gut biome must change, the mind has to rewire daily habits, and taste buds must adapt. It takes time, energy and will power!
This article is sourced from the Primal Edge Health youtube video: 5 Worst Things About Starting Keto and How to Avoid Them.
Table of Contents (click to view)
The 5 Worst things about Starting Keto + How to Overcome Them
Get sufficient protein from nutrient-dense fatty animal foods. Fill up on the steaks and you won’t be hungry for the cakes. Protein brings satiation, once you’re feeling full and satisfied, cravings don’t stand a chance.
You may experience cravings during the first few days of a keto diet while the body changes from using glucose to burning ketones. Push through these to establish a steady state of ketosis and satiety which will eliminate the nuisance of cravings. Completely breaking the addiction to sugar is possible.
Minimize Carb cravings with 3 simple steps
- SUFFICIENT PROTEIN from animal sources. Build a diet around nutrient-dense fatty animal protein. These bring satiety and will curb cravings.
- INCREASE PROTEIN If cravings persist, eat an extra few ounces of meat until things normalize. Women may notice increased cravings around their menstrual cycle. Up the protein when needed. It’s better to eat an extra burger patty than a pint of ice cream.
- CHECK ELECTROLYTES In ketosis sodium is essential. Low levels of sodium may trigger cravings. Salt your food liberally. If cravings persist, take ¼ teaspoon of salt like a vitamin pill. Toss it in your mouth and chase it with enough water to get it down
Participants in our Keto & Carnivore Collective have amazing transformations from
In just four weeks, I have changed more than I ever thought possible. It’s been a deep transformation – no binging, no cheating. I dropped 18 pounds in just 2 weeks! My mental state is improved also, I feel more calm and collected. I finally feel like I’m on the right path and so excited for the future me!
Thank you so much wholeheartedly for KCC, working with Primal Edge Health has been priceless in learning how to establish new patterns and habits and where to focus my energy.
– Klara, Czech Republic
The full adaptation period varies from person to person. Some adapt quickly, others take a little longer and may feel a lul of energy in the beginning as mitochondria function and digestive processes adjust.
Restricting calories too much, in the beginning, can cause unnecessary stress to the body and deplete energy. Adapt to ketosis first and then dial back calories for fat loss. Also, check electrolyte levels to ensure you get enough salt.
Help your body out by eating sufficient calories and maintaining balanced electrolyte levels.
Keep energy high during the initial keto-adaptation
- EAT protein, healthy fats, and low-carb vegetables ad libidum. Only once comfortable with a keto diet, should you begin to restrict calories and pursue fat loss.
- SODIUM is the most important electrolyte to consider when symptoms of fatigue, lethargy, and weakness occur. Salt food liberally and take an extra ¼ teaspoon of salt (like a vitamin with water) if needed. An afternoon lul can often be remedied with nothing more than a pinch of salt.
Take stock of sodium, magnesium and potassium levels if you feel any flu-like symptoms of “Keto Flu“. These three specific electrolytes play an important role in energy production, neurological function, temperature control, heartbeat and muscle contraction, all of which are symptoms of keto flu. All three are interrelated, insufficient sodium can throw off magnesium and potassium as well.
Avoid keto flu by balancing electrolytes
- Homemade bone broths with added salt and potassium-rich foods such as meat, fish, and seafood positively affect electrolytes.
- FOOD CHOICES matter. Choose whole, unprocessed ingredients and avoid keto junk food. Minimize the anti-nutrient content in the diet by eating low-oxalate foods (spinach and almonds are the top keto offenders).
Focus on building a new foundation of habits that will sustain you long-term and get you closer to your goals. You don’t have to justify the diet to anyone, enjoy the process, and learn along the way.
- STEAKS OVER CAKES When eating keto at restaurants, fill up on the steaks and you won’t be tempted by the cakes.
- DON’T JUSTIFY Some people want to give you a hard time because they feel guilty about their dietary habits or are misinformed by nutritional propaganda. Continue refining your habits and you will gain dietary confidence with first-hand experience. Lead by example; show people the truth with your results.
- YOU ARE MORE THAN what you eat. Shift the conversation to a different topic that goes beyond diet. Connect with people on a human level rather than an “I’m right – you’re wrong” framework.
Avoid searching for more information and live your life. Decide what you’re going to do and stick with it. Measure results as objectively as possible. Give yourself time to create a familiar baseline before changing input.
- AVOID PARALYSIS BY ANALYSIS Pick a path and enjoy the ride.
With a few small adjustments, you can easily overcome the initial challenges of a keto diet.
Are the struggles and so-called disadvantages of a keto diet worth it?
Once you break through and lose fat, gain mental clarity, and increase energy, life happens on a new level.
Focus on your long-term goals, they will inspire you in moments of doubt and inner battle against poor dietary habits.
If you are looking for further guidance, come join our Keto & Carnivore Collective, a unique group coaching option where you get custom advice from hands-on coaches (that’s Tristan and me!) in a supportive environment of like-minded people. We dive deep into optimizing your diet, movement patterns, circadian rhythm, and environment.