#1 NOT EATING ENOUGH FAT
People are afraid of fat from all the years of fat shaming. It's just what it is, and the only way to get around it is by rediscovering how amazing fat is.
But, be careful. There are good fats and there are bad fats.
Good fats include things like animal fats, olive oil, coconut oil, avocado oil, and grapeseed oil.
Bad fats are things like Crisco, corn oil, sunflower oil, palm oil, canola oil, and other highly processed oils.
Stock your house with some good oils and find different ways to introduce them to your diet so it feels good to you.
A great way to do this is on a salad by making your own dressing.
Or drizzle a little olive oil and apple cider vinegar over chopped cucumbers for a little treat. It's delicious.
#2 NOT DRINKING ENOUGH WATER
When you start a ketogenic diet your water retention level goes way down and you start shedding excess water.
So, you need to be diligent in replacing the water you're not retaining anymore.
If you don't you can cause yourself to go into a state of dehydration and then you'll get headaches, get cranky and feel really crappy.
#3 YOU AREN'T EATING ENOUGH SALT
Since your water retention starts dropping when you cut out carbs so does your salt retention. If you don't have enough salt it can cause all sorts of nasty side effects.
Things like cramps, nausea, vomiting, dizzy spells, brain fog, and if you don't seek help when you realize somethings wrong it can lead to shock or even coma.
Now, those last few are quite a bit extreme, but since your body isn't holding water as it used to it's a possibility.
You don't need to eat gobs of salt, just a little extra sprinkle here and there will do.
One way that I add more salt to my diet is by putting a pinch in my water bottle. The size of the pinch is dependent upon the size of the bottle.
I don't want you to drink heavily salted water, but add just enough salt so that it is being replenished in your body.
I'm not trying to catch cramps or vomit.
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#4 YOU AREN'T EATING ENOUGH CALORIES
There are sooo many calculators out there that will help you figure out how much you need to be eating for your body type.
Some of them will tell you a crazy amount of calories to eat… like minuscule. An amount that is below what your body even needs to function on a daily basis.
Don't be fooled. When we eat a ketogenic diet we need to eat a little more than on a usual diet.