Top 5 Common Mistakes Made on a Ketogenic Diet (EXPOSED)

Top 5 Common Mistakes Made on a Ketogenic Diet (EXPOSED)


Hey guys, thank you for joining me today.
I am your keto coach. I wanted to talk to you about the top five reasons why a your
keto diet may not be working. A lot of people are contacting me saying, “I’m doing a ketogenic
diet and it’s not working and I don’t know why.” So hopefully one of the five things
will help. First one: keto sticks. People use keto sticks
thinking that it’s telling them what kind of state their body is in, if they’re in ketosis
are not. Highly unlikely. It’s not accurate. The problem with keto sticks is that if you
drink a lot of water, you’ll have a diluted reading, so it’d be like a light color. If
you’re dehydrated, you’re going to have a dark color reading. It doesn’t mean how many
— it’s not telling you how much ketones are in your blood, it’s the excess ketones
coming out, which is another factor. We don’t want to read what’s coming out of our body.
It’s most likely because you have high glucose and high ketones, which is a bad environment,
but your body is going to use keto — the glucose and then just expell the ketones,
so you’re reading the wrong thing. Number two: unstable glucose levels. So again,
up and down glucose is not good for your body, it’s not good for your body deciding what
parts or fuel source to use. So really try to keep that stable and the best ways is one
of these. So, reading your glucose with glucometer. This is a Precision Extra. It’s good because
it does ketones and glucose, so it’s excellent. Really monitoring it and just watching what
you’re eating and keeping that glucose at a good level. I would recommend a formula
less than 4.4 mm/ol around there is a good reading to have for glucose level. Number three: too much food protein. People
are on keto so they think they’re going to be eating beef and chicken and bacon everything
all day long. That’s not the case. Even myself, I eat 70 to 80 grams. Still feel strong at
the gym, feel great all day, lots of energy. So don’t think you have to be eating 100-200
grams of protein. You don’t want to do that. All that excess protein, the body converts
it into sugar in a process called glucogeo-nast. Gluconeogenesis, sorry about that. So what
that is is a process of the protein getting converted to sugar for the body to use in
a different way and what happens is that sugar goes in your blood and then we’re back into
that vicious cycle again. So don’t eat too much protein. Again, 70, 80 grams is what
I eat, but you know, it’s very individual-based, but that’s the general rule. Number four: eating too much. So, people think
that “I can just see a ton of food and I’ll be okay as long as I don’t eat carbs.” That’s
false. We want to — you know, you don’t count calories – we don’t have to count
calories, but we’ve got to be conscious of what were eating. Let’s be smart and when
we’re smart, we’re not going to overeat. As well as when you start getting ketosis, you
start getting keto adapted, your hunger will drop and you won’t want to eat as much. So
in that long-term, it’s going to be easier for you, so just stick it out in the heart
of the beginning. And number five. Number five is probably the
most important one. We don’t eat enough fat. People have this fat phobia, even though we’re
on keto. It’s supposed to be high-fat, but you don’t want to eat too much fat. It just
doesn’t make sense. Eat lots of fat. 80% of your daily intake macros should be fat. You
know, one of the good things to eat for sources are fat, I’ve got some good examples here:
Coconut oil. This is a good brand and it’s available at Costco and other places, but
it’s really good. Lots of nutrients and healthy for you. How about avocado? Just pure avocado.
It’s great, you can make guacamole and all great things out of it, great side dish as
well and tastes good. MCT Oil, the best part of the coconut oil is in here, but coconut
has a lot of nutrients in it. This is great as well. Gives you good energy. I take it
before I go to the gym, it’s awesome. Avocado oil. So you can cook with it, season it on
your salad dressing. It’s great. All these great sources of fat. When we’re talking about meat, you want full
fat meat, so this one here, this is full fat beef and regular ground beef, if you will,
chicken wings, that type of thing, bacon of course, the holy grail, full fat beef like
I mentioned, and some cheese, hard cheese. So don’t be buying chicken breast and low-fat
this and that, you’re not helping yourself. Keep it high-fat, you’ll stay full, you’ll
have lots of energy, and that’s what we want. So that’s my top five list, try to keep it
short. If you want more information about getting keto adapted, ketosis, keto diet,
visit myketocoach.com were I have custom keto plans as well as keto consulting and coaching
services. Lastly, if you look over there, that’s actually
a bone broth that’s been brewing for two days so it’s going to be — I’m going to take
it out today. I’ll probably make a separate video for that. All right, thank you. See you.

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