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Therefore, I don’t recommend doing one meal a day (OMAD) every single day of the week. While it’s a great tool to incorporate in weekly, there are some days where having a bigger eating window and more opportunities to get in that protein are very important. Lastly, do your best to optimize protein intake on a per meal basis. At minimum this should be 25-35 grams of high-quality protein per meal. Not Enough ElectrolytesEarly on, many people experience something known as the keto flu which is a symptom of keto-adaptation or your body switching from primarily running on glucose to primarily running on ketones. During this process, insulin is low and your body begins to excrete out electrolytes in the urine. Many beginners don’t understand how many electrolytes are excreted out and succumb to headaches and lethargy due to a lack of replenishment in those electrolytes. It is ESSENTIAL to supplement with electrolytes early on in your keto journey to avoid the keto flu pitfall. Do your best to salt your foods if you can’t find yourself a good keto electrolyte. Bonus: Too Many Keto SnacksWhile keto snacks can be great for increasing compliance long term, early on they can be problematic. When your metabolism is primarily adapted to running on carbohydrates and glucose, you tend to have ups and downs in blood sugar, which leads to snacking.
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One reason is that ketone bodies prevent muscle protein breakdown. Another is that the keto diet is higher in protein than a standard Western diet and dietary protein, as we know, increases skeletal muscle protein. [4]While you can maintain muscle mass through adequate protein intake, you can grow your muscles by also taking whey protein together with resistance training or lifting weights. In a 2020 study, it was found that males and females who resistance trained for 3 months and took whey protein isolate had an increase in muscle thickness. [5]2. May increase fat loss If you want to lose body fat while preserving muscle mass during body recomposition, consider taking whey protein.
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You won’t have to answer the question: what should I eat for dinner tonight? Check out the custom keto meal planner to really streamline
your keto food prep. 8. Add Variety to Your BeveragesStaying
hydrated and drinking enough water is always important, but it can get boring. Try infusing water with frozen berries, lemon, cucumber, or fresh mint leaves. Make your own refreshing flavored water (you know…
like they do at
those fancy spas!). Electrolyte and mineral powders often come in tasty flavors too. Start your day with a butter coffee or mix it up with a keto chai tea latte, a cool coconut lemon drink, or a low-carb chocolate milk, so you can feel like a kid again. When you’re in the mood for something alcoholic, sip on a strawberry lemonade mojito. 9. Welcome in the Herbs and SpicesYou don’t have to be a master chef to get creative with herbs and spices in your kitchen. Not only are herbs and spices healthy, but many provide medicinal benefits.
