Starting a New Journey
Beginning intermittent fasting or keto can be exciting, but it’s easy to make mistakes that hinder progress.
Let’s identify the most common pitfalls and how to avoid them.
Mistakes in Intermittent Fasting
- Overeating During Eating Windows: Fasting isn’t a license to binge. Focus on nutrient-dense foods to feel satisfied without overeating.
- Skipping Hydration: Dehydration can lead to headaches and fatigue. Drink plenty of water throughout the day. The best way to know your ideal water intake is to multiply your weight in kg by 35. This will give you millilitres (sorry, imperial metrics people).
- Ignoring Hunger Signals: Fasting is a tool, not a punishment. If you’re excessively hungry, adjust your schedule.
Mistakes in Keto
- Not Tracking Carbs: Even small amounts of hidden carbs can knock you out of ketosis. Use a food tracker to stay on top (I don't count them, to be honest, I either avoid them or be more conscious about better carb choices).
- Eating Too Much Protein: Excess protein can turn into glucose, disrupting ketosis. Stick to moderate protein levels.
- Skipping Electrolytes: Low carb intake reduces sodium, potassium, and magnesium, leading to keto flu symptoms. I drink at least 1 litre of water with electrolytes and then another litre of clean water every day!
How to Avoid These Mistakes
Plan your meals and snacks in advance (does daily mind planning count? lol I always have a box of cashews at work as a snack—yum!)
Monitor your progress with tools like apps or journals.
Be patient—both IF and keto require time for your body to adapt.
Avoiding these common pitfalls ensures a smoother, more successful journey.