THE TOP 10 KETO MISTAKES [ALL BEGINNERS MAKE]


do you feel like you are giving the Kato
diet your all but you are still not seeing the results you desire we get it
you’re counting macros measuring ketones working out but still not losing weight
or maybe you did lose weight initially on Keto
but you’ve plateaued, here are the most common mistakes people make when
starting the ketogenic diet and potential reasons you may be seeing less
than stellar results ten common Keto diet mistakes causing
you to stall. 1. not heating enough at the Keto diet isn’t just low carb it’s
high fat 75% of the calories you eat should come from healthy fats 20% from
protein and 5% from carbs fat is satiating so if you’re eating the right
amount you’ll minimize carb cravings helping you stay in ketosis and
promoting body fat burn. 2. Eating Too Many calories. youmight hear people say
you can eat as much as you want on keto as long as it’s high fat although we
wish that were true it’s misleading healthy fats should make
up the bulk of your diet 75% of your calories but if you take in more
calories than you burn you’ll only gain weight no matter what you eat since
success calories are stored as body fat the average adult needs about 2,000
calories a day but that varies based on a number of factors including gender
height and activity. 3. Eating too much protein. one of the most common mistakes
for those just starting the keto diet is eating too much protein excess protein
is converted by the body into glucose in a process called gluconeogenesis it’s a
natural process by which the body will convert energy from proteins and fats
into glucose when glucose is not readily available in a low carb or ketogenic
diet gluconeogenesis will occur at varying rates to maintain body function
our bodies don’t need tons of carbs like most diets provide but we do need
glucose you can eat a no carb diet and through gluconeogenesis your body would
convert other substrates into glucose for fuel this is why carbs make up 5% of
your keto macros in fact some parts of the body need carbs to survive such as
red blood cells and kidney medulla the inner part of the kidney through
gluconeogenesis the body creates and can store extra glucose as glycogen in case
it simply becomes too low in most diets where carbs are readily
available gluconeogenesis occurs at a slow rate since the need for extra
glucose is very low the body runs on glucose in stores excess carbs and
protein as fat Conversely on the keto diet the body runs on healthy fats and
stores excess carbs and protein as glycogen to be used for muscle recovery
or to support the parts of the body which need a steady supply of carbs it
takes time for your body to switch from running on glucose to running on fat.
Once in ketosis your body uses fat as its main fuel source and begins to store
excess protein as glycogen eating a little extra protein here and there
won’t be an issue as your body uses it only as a way of replenishing its
glycogen stores however when first starting keto your body burns any extra
glucose made through gluconeogenesis instead of burning fat for fuel this may
slow the time it takes to get into ketosis or prevent ketosis altogether a
ketogenic diet isn’t a low carb high protein way of eating as we mentioned
earlier fat needs to be your primary fuel source and that means finding pure
fat sources that don’t include protein such as butter or healthy oils to add
into your meals in other words don’t exclusively rely on eating fatty or
meats to achieve your fat macro goals 4. Not drinking enough water water is
crucial to everything your body does including burning body fat if you are
not drinking enough water your metabolism will slow halting weight loss
drinking at least 64 ounces of water each day helps your body circulate
nutrients flush out toxins and burn fat when you’re starting out the ketogenic
diet you may need to drink even more water because your body sheds water when
you start consuming fewer carbs. 5. Not replenishing your electrolytes. many people experience flu-like symptoms known as the keto flu when first
starting the keto diet this can happen for two reasons
one as your body switches from car burning to fat-burning mode your brain
may run low on energy leading to nausea headaches and
grogginess – you are dehydrated and low on electrolytes because the Kato diet
causes you to urinate more frequently the Kato flu is a good sign you’re
headed in the right direction you can minimize the symptoms by drinking more
water and taking supplements to balance your electrolytes a supplement that may
help reduce the symptoms associated with a Keto flu while helping you get into
ketosis is Kato logic BHB it’s a mixture of sodium potassium and magnesium
specially formulated to balance your electrolytes provide hydration give you
an energy boost and boost ketone production to enhance ketosis and weight
loss. 6. eating too much dairy. For some people dairy can be pro-inflammatory and
prevent them from losing weight additionally as mentioned before if
protein levels are too high this can halt weight loss Dairy is a
combination food it has fat protein and carbs from the naturally occurring milk
sugar lactose so if you’re eating cheese all day as a keto friendly snack for its
fat content you are also getting a hefty dose of protein and carbs along with
that fat most people can tolerate dairy just fine on a ketogenic diet but
moderation is the key stick to no more than 1/2 ounces of cheese and factor in
protein content or cream per meal. 7. Eating too many keto sweets. most people
think it’s okay to indulgent keto cookies and keto brownies full of sugar
substitutes because the net carbon Mount is low but you are still consuming lots
of calories and constantly eating sweet foods may increase your cravings for
carbs while keto sweets are great occasionally they shouldn’t be a staple
in your diet eight not sleeping enough getting enough sleep is crucial to
weight loss without adequate sleep your body feels under stress which will
result in a less effective metabolism and cause it to hang on to stored fat
for support plus when you’re tired you are more tempted to lean on a latte for
energy eat an extra snack to keep you going or order takeout for a faster but less healthy meal aim for seven to nine hours
of sleep a night and know that your body is using the time to burn fat without
you doing a thing nine snacking too much there are tons of great snacks you can
enjoy on the keto diet such as seeds cheese avocado and nuts
however snacking can be an easy way to sneak excess calories into your diet
while also giving your body and easier fuel source to burn over body fat snacks
should only be used if you have excessive hunger between meals otherwise
allow your body to turn to stored fat for fuel between meals rather than
dietary fat. 10. eating hidden carbs without realizing it. There are lots of
foods which appear to be low carb but aren’t hidden carbs can be found in
condiments sauces and salad dressings always check the nutrition information
before trying a new food just in case it has hidden carbs or sugar it only takes
a second to skim the label and it can be the difference between losing weight or
not still having problems if you’ve ruled out all of the above but your way
still isn’t budging we recommend seeing a doctor to rule out
health issues that may be preventing weight loss while this can be
frustrating stay positive stick with it and play the long game
done correctly the ketogenic diet is one of the most effective ways to lose
weight thanks for watching Always remember the only thing limiting your aspiration is your imagination

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