5 biggest mistakes to make on a keto diet
If you are new to ketosis, then watch out for these five easy mistakes as you get settled into a ketogenic lifestyle.
The ultimate goal for a keto diet is to change your style of eating to consuming no more than 20-50g of carbs a day (that’s 5% of you daily calories from carbs), boosting your fat intake to at least 75% of you daily calories and keeping your protein intake at 20% of your daily calories.
This ratio of fats, carbs and proteins helps promote ketosis and keep you in the fat burning zone. Here are five common mistakes that could prevent you from initially making any progress…
1. Not enough omega-3
As a novice to a keto diet you may end up over-focusing your diet on foods high in saturated fats and forgetting to balance these out with foods that are naturally rich in omega-3. Whereas saturated fats help to fast track your body into the keto zone, omega-3 fats are super important for your nervous system, brain, heart and skin. Serving up a few portions of oily fish a week or making salad dressings using cold pressed organic flax or hemp oil is a great way to keep on top of your omega-3.
2. Too many calories
It’s so refreshing to be following a diet that allows you to eat lots of high fat foods. But let’s not get too carried away! Your mission is to lose weight and get in shape, right? Well to achieve this you still need to keep your calories at a level that encourages your body to release stored fat to top up your daily energy requirements. Most keto diets range from 1500 to 2000 calories a day depending on your body weight, height and activity levels plus your weight loss goals and your time frame.
3. Too much protein
Lots of people tend to ramp up the protein in the early stages of a keto diet by eating large portions of fish, meat, yoghurt, cheese and eggs at more than one meal across the day. The problem here is that your kidneys convert excess protein into glucose (sugar) by a process known as gluconeogenesis which is activated when sugar from carbs is unavailable. Remember, your keto goal is to follow a high fat, low carb, moderate protein diet rather than fall into the trap of a low carb, high protein moderate fat diet, as this could put a strain on your kidneys and prevent fat burning.
4. Not enough salt
You need to be aware that being in a state of ketosis (fat burning) your body produces more urine so you can easily become dehydrated. Early signs that you may not be hydrated include brain fog, feeling lightheaded, feeling thirsty, dry mouth, and feeling nauseous. Electrolytes found in sea salt and Himalayan salt help your body rehydrate and retain water. Add an extra pinch of these salts to your meals and make sure you drink at least 2 litres of water a day so that you can feel your best while being in ketosis.
5. Not enough sleep
Sleep is nature’s best restorative remedy. Believe it or not your body is highly metabolically active while you sleep. This is when tissues get repaired, hormones get reset, spring cleaning takes place and digestion gets some rest. Good quality and quantity of sleep also relates to good levels of human growth hormone (HGH). This anti-ageing hormone is important for muscle tone, glowing and toned skin, reduced body fat and body conditioning. Time to grab yourself a new bedtime routine for improved beauty sleep and don’t forget while you're sleeping, your body is fasting – good news for ketosis.
Our final keto tip is to get organised before you start, with a little bit of meal planning, recipe research and stocking up on go-to keto snacks you can hit the ground running and align your new keto lifestyle for success.
3 Products that make keto diets a burning success
Get ready to be amazed! Guess what happened when we gave 17 #CForYourself participants a plentiful supply of:
and asked them to follow a LFHC keto style diet for 10 weeks? Effortless success!
Diets that you tried in the past may have failed because you hit up against common issues that make dieting seem harder than it needs to be. Next thing you know your good intentions have diminished, your motivation has taken a backseat and you’re ready to quit. What every diet needs is a good support strategy. Interested? Read on.
Don’t let common dieting challenges such as cravings, brain fog, motivational dips and feeling endlessly hungry ruin your chance of success. Take strength in the fact that our 17 #CForYourself participants smoothly navigated these symptoms by strategically including three sachets of Altrient C across the day, adding Butterfat Keto to their morning coffee and swapping 3pm sweet treats for a serving of Advanced Collagen. Together these products provided star quality support and helped shape their mood, mindsets and results. Our follow-up survey revealed these amazing results:
- 17 people collectively lost an amazing 19 stone
- 100% felt their general wellbeing had improved
- 100% experienced increased energy levels·
- 100% noticed an increase in motivation
- 94% experienced a more positive mood
- 82% experienced fewer sugar cravings
- 82% reduced their alcohol intake
- 76% said they felt less hungry·
- 65% achieved or exceeded their weight loss target
- 100% were happy with the results they achieved
- 100% said they had a better attitude towards weight loss
Get in the fat burning zone
Butterfat Keto is simply delicious and super easy to use! It’s a keto creamer containing 40% medium chain triglycerides, a fast-acting type of saturated fat, which is quickly absorbed into the body and readily escorted to the liver to be converted into ketones that can help fuel body, brain and muscle cells when sugar is unavailable! This is the basis of all ketogenic and LCHF diets – using fats instead of sugar for fuel. While being in a state of fat burning, your body is more likely to release stored fat making weight loss surprisingly effortless.
Eating sugar tends to encourage insulin spikes, weight gain, cravings, foggy thinking and a roller coaster ride of mood and energy highs and lows. Whereas, MCT simply provides a steady source of fuel which not only helps you feel fuller for longer but also aids weight management strategies and cleverly helps keep your brain in the right gear.
Cruise your way through the afternoon
If 3pm hunger pangs tend to catch you out and sabotage your progress then enlist the support of Advanced Collagen. These tiny hydrolysed collagen peptides easily dissolve in hot or cold drinks making them ideal for your afternoon drink (tea, coffee, herbal tea or water). Once absorbed these nutritious proteins quickly suppress those escalating afternoon appetite hormones enabling you to feel full and satisfied, whilst delivering important collagen peptides and amino acids for glowing skin and body conditioning.
Just what you need to easily say no to those pesky afternoon snack temptations. How does Advanced Collagen differ from other collagen peptide brands? Firstly, it contains vitamin C to help fight afternoon tiredness and fatigue and secondly the hydrolysed collagen peptides are just 2000 Daltons, tiny compared to other collagen powders and small enough for rapid absorption and excellent results.
Microbiome spores - a world first!
The two biggest issues with many LCHF and keto style diets are sluggish bowel and bad breath. Why is this so common in the early phases of the diet? Because it takes time for your gut to settle into the new eating pattern and different types of foods. Cutting down on carbs generally means eating far fewer fruits and wholegrains and these foods are high in fibre. Your gut may need extra support if it becomes sluggish, slow and constipated.
Our product development team at Neutrient smartly formulated Butterfat Keto and Advanced Collagen with gut support in mind. By adding heat stable microbiome spores which unlike other probiotics remain active and suitable for adding to hot drinks. So with every serving and sip of Butterfat Keto and Advanced Collagen you're providing your gut with some valuable microbiome TLC. The good news doesn't stop there as Butterfat Keto also contains a good serving of soluble fibre and resistant starch, scoring extra points for fullness and gut health.
Immune focus with liposomal vitamin C
Vitamin C is one of the best nutrients to include when embarking on a new dietary strategy. Why? Well because it has a set of health credentials that offer fantastic support. We’re talking about reducing tiredness and fatigue, increasing energy-yielding metabolism, supporting psychological function (mind and mood, protecting cells from oxidative stress and supporting normal nervous system function (stress, sleep, anxiety).
Vitamin C rich foods include green leafy vegetables, parsley, coriander, lemon juice, lime juice and purple and red berries (redcurrants, blackcurrants, blackberries, raspberries, blueberries).
Vitamin C isn’t made or stored in the body, so getting a daily supply from your diet is highly necessary. Stress, excessive alcohol and eating too much sugar tends to deplete vitamin C making vitamin C supplements a priority, especially during lockdown as this vitamin is vital for the immune system..
However, many standard forms of vitamin C have very poor absorption rates, unlike liposomal vitamin C which is encapsulated in a unique phospholipid membrane that protects the vitamin C as it travels through the acidic stomach environment and also enhances the absorption to deliver vitamin C quickly into the bloodstream.
Future proof your health
Many of us are concerned about our immune health, not surprising with the year we’ve just been through. So If you are looking to get your immune system in tip top condition as you head out of summer into a potentially unsettled cold and flu season, then investing in a 1-3 month course of Altrient C is a good idea.
Regardless of whether you are new to intermittent fasting or a highly experienced keto fan, Butterfat Keto and Advanced Collagen with the additional input of Altrient C have the ability to take your results to the next level!