4. Not Getting Enough Electrolytes
Electrolytes are important no matter how you eat, but they’re absolutely critical on this diet. In fact, I would say they are the number one reason why most people end up failing. If you do not have enough sodium, magnesium, and potassium in your diet, you will experience headaches, fatigue, constipation, lethargy—in other words, all the symptoms of the so-called “keto flu”—and you will simply quit.
Why does this happen? For one, insulin happens to be the hormone that tells your kidneys to store sodium. So, when you suppress the insulin, your kidneys begin flushing out the sodium from your body, especially when you work out. It’s essential that you replace that sodium by salting your food, eating salty snacks, and one of my favorite tricks, drinking chicken broth.
Potassium is also a major electrolyte that is used in all different kinds of muscle contractions and by your major organs. To get enough potassium, you can eat lots of green leafy vegetables and avocados. Honestly, I recommend eating 1-2 whole avocados a day. These little fat bombs can be your best friend!
Finally, there’s magnesium, which is used in almost every chemical process in your body. You can get magnesium from nuts and seeds like walnuts, almonds, pistachios, pecans, and pumpkin seeds, all of which are on the menu with keto. But I also recommend most people take some additional magnesium in supplemental form.