Performance coach and fitness author Thomas DeLauer has frequently shared his own experiences of using the keto diet to aid his weight loss and body transformation on his YouTube channel. In a recent conversation with powerlifter Mark Bell and bodybuilder Nsima Inyang on the podcast Mark Bell’s Power Project, he outlined some of the most common missteps that people make when they first try the low-carb, high-fat diet.
Freaking out about protein
“Being concerned about protein, like ‘oh no, if I eat too much protein it’s going to kick me out of keto,’ that’s so 2015,” says DeLauer. “That’s not the case. If anything, at the very worst, it’s going to slow down ketogenesis… The long-tail benefit of having protein is going to far outweigh knocking you out of keto.”
Not getting enough electrolytes
When he first started out doing keto, DeLauer would find that he would struggle to fully contract his muscles and get the absolute most out of his workouts, which he initially put down to a lack of carb intake, before eventually figuring out that it was actually electrolytes he needed—something he has since resolved with sodium intake before a workout. “I think the biggest reason for keto flu is a massive change in your electrolytes that’s making you feel wonky.”
A “sprinkle” of carbs is OK
“If you’re doing a lot of athletic activity, you’d be surprised how many carbs you can take in without kicking you out of keto,” says DeLauer. “If I’m training for two hours, you can bet your bottom dollar I can have 100 grams of carbs… It’s all relative to your activity level.”
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