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Whether you are just starting out or plateaued on your keto journey, here are the top 3 mistakes most people make on keto that can prevent you from getting the results that you want:Too Much Fat (Especially in Liquids and Desserts)Sounds counterintuitive right? Everyone thinks that a keto diet is an extremely high fat diet. While it can be, the amount of fat that you should consume depends on your goals. When the ketogenic diet was first discovered in the 1920’s for treatment of epilepsy, the diet consisted of 80-90% of calories from fat. However, if you aren’t using a ketogenic diet for therapeutic purposes, you can and should eat a lower amount of fat (50-70%). It’s important to remember that fat is very calorically dense (9 calories per gram). So, that big scoop of butter you put in your coffee or that heaping amount of coconut oil you put in your keto fat bomb can add up. While it’s important to incorporate in healthy fats on keto, you shouldn’t force an extremely high amount with daily fat bombs and buttered coffee. Too Little ProteinProtein is the most important nutrient for health and anti-aging. Often touted as the “muscle building” nutrient, protein also helps us stay full and lose fat. While you don’t need to eat as much protein as a bodybuilder, you need to be eating enough and it’s encouraged to err on the side of more than less. The typical rule of thumb is a minimum of 1.
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However, some people who are allergic or intolerant to milk may develop rashes, hives, diarrhea, and other digestive symptoms when consuming whey. In addition, using whey protein as your only source of protein can put you at risk for micronutrient deficiencies. It may be a great source of amino acids, which have many benefits, but it should not replace a ketogenic diet that includes whole protein-rich foods like eggs, meat, poultry, and seafood. Incorporating Whey Protein into Your Keto DietCan you have whey protein while on keto? Definitely. This supplement isn’t just a quality source of protein, but it’s also very low in carbs and has science-backed benefits like muscle growth, fat loss, and decreased inflammation. Since whey is made from dairy, you might want to find an alternative protein supplement if you have a dairy allergy.
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One study showed people taking 3
grams daily for 21 days experienced no negative effects. Many people have reported benefits from taking higher doses [5]. What Are the Symptoms of L-Carnitine Deficiency?Symptoms of L-carnitine deficiency include: Muscle cramps and weaknessLow energy levelsSudden weight gainOver time, more severe deficiencies could
increase the risk of conditions like obesity, Alzheimer’s, diabetes, and cardiovascular disease. Leg cramps from low l-carnitineWhat Are the Benefits of Taking L-Carnitine on Keto?Keto dieters and athletes supplement with L-carnitine to boost athleticism, weight loss, promote healthy aging, and more. L-carnitine could increase mitochondrial function [6]. There are different forms of L-carnitine available. Acetyl-L-carnitine is one of the more effective types for most people [7]. Brain HealthAcetyl-L-carnitine (ALCAR) is likely the most effective form for
brain health and could be advantageous for those with neurodegenerative diseases and age-related mental decline[8] [9]. Studies indicate taking acetyl-L-carnitine every day helps reverse declining brain function linked to Alzheimer’s and other brain conditions.
Similar benefits were observed in people without brain conditions[10] [11]. Heart and CirculationSome studies demonstrate a reduction in blood pressure and inflammation associated with cardiovascular disease.
