The 16 Biggest Keto Mistakes: DON'T MAKE THEM!

let's talk about the 16 biggest keto mistakes that will block your progress all right number one not reading labels you end up eating a so-called keto friendly something and it's not actually keto friendly now as you start doing this you're going to get better and better and you're going to catch things and you're going to learn certain things but let's just start with the atkins bars and shakes okay if you look at the ingredients you'll find all sorts of things that are not just not keto friendly but they're not healthy at all they have this

protein blend with soy protein isolates which is really hard in the liver and it will increase your estrogen and its gmo so there could be traces of glyphosate which is an herbicide then they put whey protein in there which is the highest on the insulin index and then sodium caseinate which is not the best normal source of protein but the combination of those is very very inexpensive protein all right and then we have this thing called polydextrose what the heck is polydextrose it's a synthetic fiber right and they'll say that oh it's a fiber so

it's not going to increase insulin and even the fda approved it as being a dietary fiber but the research is so new and i know people who consume products like this results are not near where they should be and they have bloating and they have digestive issues and so any of these new synthetic fibers i just would recommend staying away from them and then we have an ingredients maltitol which is the worst sugar alcohol i mean it's recommended for diabetics but on the glycemic index it's like a 52 and that's just like way too high

it's the absolute worst so-called diabetic friendly sugar that you can consume and i've done a video just on that one sugar alcohol and then they add vegetable oil right but what type of vegetable are they using soy oil gmo very cheap and very high in omega-6 which creates inflammation there's artificial flavoring and they also add maltodextrin now on the glycemic index maltodextrin is one of the sugars that is even higher than glucose is the worst sugar that you can consume i don't know why they put it in their low carb keto friendly bars and of

course then you have slimfast right i mean they play both sides they sell to people who like sugar and now they're getting into the keto market so the first ingredient is milk protein concentrate and of course it's not organic or grass-fed cows guarantee they use canola oil which is gmo they also use maltodextrin artificial flavors i mean i think they used to have a different formula but they've been bought out they use whey protein isolate which is very high on the insulin index and they use this other fiber called iso multi-oligosaccharides imo and i used

to recommend it for various syrups and different ingredients because it gives you that wonderful texture but it's going to spike your blood sugars so you do not want to consume anything with imo and then you have other brands like hilo chips they have potato starch that's not keto friendly so if you see potato starch tapioca starch tapioca fiber and soluble corn fiber i would recommend not consuming it i mean even the soluble corn fiber there's 10 different versions some have forty percent sugar some have four percent sugar so you don't really know what you're getting

but even v8 now is putting the soluble corn fiber in their v8 so they can say it now comes with fiber the fiber's not from vegetable it's from this soluble corn fiber now i just need to say this really quick the study that they did with soluble corn fiber and they said it will lower your blood sugars well they're comparing it to glucose so that's the control so if you're comparing it to glucose and it lowers your blood sugars more than glucose then they can say it lowers your blood sugar but they sometimes fail to

mention that they're comparing it to glucose so number one very important read the ingredients always especially in the beginning so you get used to it all right number two not looking at the serving sizes there's a couple points about this number one maybe you look at the carbs in salad dressing and it says two grams of sugar right and that is per serving size not per bottle so it's like per teaspoon so who would use one teaspoon of salad dressing on their salad i might use six or seven or even eight so you have to

multiply the serving size by the sugars or the carbs to get the actual value the other little trick that they use is it's called a roundup trick let's say a carb has point eight carbs it's less than one so they rounded to zero so if you increase the serving size you could be getting a lot of carbs but not knowing it because of this rounding little trick that they use all right number three judging your success based on weight loss let's say you started the ketogenic plan and you didn't lose weight in the first week

and you go wow it didn't work i'm gonna quit what you have to realize is that the first fat that's going to be burned is the fat inside your liver okay a really interesting study that shows that you can reduce 50 percent of your liver fat within the first 14 days so your body is going to get rid of that before your belly fat so you may not see much weight loss initially especially since you have to get healthy to lose weight the concept of get healthy lose weight is very very very important you don't

lose weight and get healthy you have to get healthy then lose the weight and you might want to let that sink in because it's a heavy concept it is something that is very opposite of what people have been telling you your whole life they've been telling you to just lose weight so you can get healthy because obesity is a health risk well actually it works a lot better if you just focus on your health because the weight will come off as a natural consequence of being healthy and sometimes getting healthy takes a little bit longer

especially if you've been eating poorly your whole life all right number four comparing your results with others like your spouse not a good idea it's very discouraging especially if you're a woman and you're comparing your weight loss to men because men don't have as much estrogen and so women have estrogen and estrogen makes fat especially around the hips the buttocks the thighs so you can't really do a good comparison all right number five not consuming enough salt when you're on a ketogenic plan um you're gonna lose more salt and if you don't add more salt

i'm gonna recommend sea salt not table salt you're going to feel weaker you're going to feel the keto flu so add more salt to prevent those two big symptoms all right number six the cheat day i don't know whoever came up with the cheat day but um i'm not going to recommend a cheat day on this plan i mean would you recommend a cheat day when you're married let me find out hey honey karen i had a quick question yeah what do you think about this uh concept of a cheat day for a marriage [Music]

all right there's your answer cheap days don't work in the marriage and they don't work in your diet all right number seven you're doing too much or too little fat now even though the ketogenic diet is about 75 fat i found a couple interesting things about this that may help you initially when you do the ketogenic plan if you increase more fat so you can fast longer that's going to help you we're not trying to lose weight necessarily we're just trying to fast longer and that transition might only take like two or three days when

you start to get into ketosis and your appetite goes away and you're fasting longer and you're continuing to add all these additional fats like mct oil the keto snacks the keto bombs are called all the extra butter on top of the fat that comes with your protein you may find that your weight loss is not as much as it should because if given the choice the body will always burn the dietary fat before your own fat so what you might want to do is not go low-fat but just not try to add all this fat

to the meal and just eat the fat that normally comes with the protein and it will help you lose weight a bit faster but if your metabolism is fast just keep getting more fat because it's working realize this that if something is working don't change it okay if something is not working change it all right number eight you're eating too much protein too much protein can increase insulin and that can slow you down now protein is the big variable depending on your size your metabolism your age if you're male you're female if you're working out

but i wouldn't start doing high protein i would definitely keep it moderate and moderate is kind of a broader definition it could be between three to six to seven to eight ounces per meal of protein so plant by ear and i guess a real good rule of thumb would be if you're female consume the protein the size of the palm of your hand if you're a male consume double the protein the size of your palm okay that's just a very general guideline and number nine this is very very important you need to do intermittent fasting

with keto together okay you're not going to be able to achieve your weight loss goal without in a minute fasting you're not going to achieve your health goals most likely if you're not doing intermittent fasting unless you're extremely healthy going into this which i haven't really seen that many healthy people especially recently number ten i wouldn't put much credence into the urinary ketone strips okay they're called urine ketone strips why well they're good initially but realize as your body starts to burn more ketones guess what you're going to waste less ketones so you're not going

to see them in the urine so guess what you check your urine and you don't see any ketones you think oh it's not working when it is working the blood ketones are a much better way to test your ketones but you really don't need either one the way that you know that ketogenic diet is working is if your hunger goes away if your cravings go away and then you start seeing some of the other benefits with energy cognitive weight loss mood elevation those are the true indicators that it's working all right number 11 giving up

when actually it's working you start the plan and then you find that you're you're expecting certain results they don't happen and you say that didn't work when in fact it was working well let me just give you an example um there are a lot of people who lose the initial water weight and then they plateau and then they might not lose weight for a while or they might lose one pound a week and they don't realize that the most a person could lose if they're healthy is two pounds the average amount that a person will

lose is one pound that's normal and so they're expecting something like five pounds when that's not realistic and so one pound weight loss per week is actually not not too bad it's pretty good but and some people they may have to get healthy first and their stomach starts shrinking their clothes are looser why because they are growing more muscle tissue and if we compare the weight per volume the same volume of muscle to fat muscle is heavier than fat so they might not lose weight because they're growing muscle they're healing because of all the growth

hormone but they are shrinking because the fat cells are getting smaller all right number 12 12. now i think i already mentioned this but you're changing something when it's working you never want to change anything if it's working just ride the wave when you evaluate someone you're basically comparing what they did before to what they did now and you're looking for any changes that occur and that can give you important information to know if you should change something revert back to something or strengthen something if you found by adding intermittent fasting to your keto plan

doubled your results then you would keep that going if you found that your results stopped as soon as you started adding these atkins bars then you need to omit those things all right you got that okay 13. eating when you're not hungry okay you don't want to do that because you're burning fat your body is eating its own fat and so many people are in this habit of eating that they just routinely eat i mean everyone else is eating why shouldn't they eat so really pay attention to if you're truly hungry now there's a couple

little points of this in the morning especially eight o'clock in the morning you have this spike of cortisol and you may find that your hunger goes up because of this other hormone but you shouldn't eat because your energy didn't drop you feel okay you just might feel this wave of hunger or your stomach starts growling that should go away so we want to differentiate between true hunger where you need to eat and maybe just your body going through these hormonal cycles where it triggers hunger and the way to differentiate that is if you have a

hunger and you ignore it and it goes away then you know it's not really time to eat but let's say you try to ignore it and it persists okay that means you need to eat or let's say that you feel weak when you're hungry that means you need to eat and so that's just a really important point all right number 14. and this is another important one your estimation of effort or your estimation of time you have to realize that if you take someone who starts keto and let's say they're 35 or 40 years old

they've eaten poorly for 30 to 40 years okay now they're going to start this keto plan and their mind they're thinking i'm going to just turn everything around in one to two weeks they have severe insulin resistance okay i mean like really bad i just want to let you know from just a lot of experience in this area usually the estimation of effort is a lot more than what the person thinks the estimation of the time it takes to reverse insulin resistance is usually a lot longer than you think and so if you go into

this having this unrealistic expectation where this this thought that wow it's going to happen really quick and it doesn't you're going to be very frustrated it's much better if you have your estimation a lot longer so that way you set yourself up for success because you're going to stick with it a lot longer i mean some people that have diabetes that are doing this uh it takes a year or two years to reverse this insulin resistance it's just the truth of what it takes i mean so what it's going to take time the bottom line

is there is a way to eventually improve this but the cool thing is you're you're going to see progressive improvements and you can always improve things okay you can always speed things up all right number 15. i kind of already covered that um but there's a difference between hunger and your time for eating and i think the best indicator is if you're feeling fatigued or you're feeling you know dizzy or light-headed or weak you need to eat number 16 another really important one that people really don't understand is all it takes is a very tiny

bit of carbohydrate to block your weight loss for a longer period of time in fact this was in guidance physiology and i've done videos on this it takes a small spike of insulin which is triggered by carbohydrate to block your fat burning so let's say for example you consumed a piece of bread or a half a glass of wine just realize that that can block fat burning for 24 48 hours so i'm just telling you this because if you're doing this program and you're not a hundred percent you're sort of doing it and let's say

every other day you're doing carbs and you're not seeing results then you know why now especially if you went hog wild drinking all this alcohol let's say on friday night chances are you're not going to be back in to ketosis until monday or even tuesday all right so now that you have that there's another really good video that i want you to watch on the acceptable liquids on keto check it out here you