KETO for Beginners – #1 Mistake people make on keto diet is not eating enough FAT!

KETO for Beginners – #1 Mistake people make on keto diet is not eating enough FAT!

July 26, 2019 4 By William Morgan


Hello everybody.
My name is Natalie Rose with NRxFitness
and I am going to tell
you the number one mistake
people make while
following a ketogenic diet,
or attempting to follow a ketogenic diet.
And that is they do not eat enough fat,
there’s not enough fat in their diet.
And a lot of times I see
them eating too many carbs.
People get the misconception
that the ketogenic diet
is a higher protein diet.
No, the ketogenic diet is a high-fat,
moderate-protein, low-carb diet.
3 successful tips
that you can utilize to
ensure that you’re having
a very successful ketogenic lifestyle
1st tip
Track your macros.
There’s only 3 macros.
Macros is short for macronutrients.
proteins, carbs, and fats.
And really quickly, side note,
did you know that carbohydrates
are the only macronutrient group
that we do not need to sustain life?
Hm, interesting!
I think that’s a very fun fact
that I love sharing with people!
And, you do not have
to track and count calories
for the rest of your life.
However, when you are first
starting a ketogenic lifestyle,
journey, diet, I highly encourage
you to track your macros.
I have all of my clients do it.
I personally utilize a free
app called MyFitnessPal.
You can upgrade to their premium version
for like an additional $75 a year
and you get a lot of cool
features and functionalities
and it’s totally worth the investment,
especially if you really
want to start paying attention
to your macros and really
taking responsibility
and monitoring and developing
a healthy relationship with food,
and just understanding of food.
Paying attention to your macros
will definitely help with that.
75% of our daily
intake of macronutrients
should come from fat,
20% should come
from protein,
and remaining 5% should
come from carbohydrates.
So that’s something
definitely to keep in mind,
and when you utilize an
app such as MyFitnessPal,
it has a nice pie chart that shows you
how much percentage of
each food group you’ve had
in a given day.
And my 2nd tip for you is
only eat fatty protein sources.
So, whenever you’re eating protein,
make sure that it’s a
fatty source of protein.
We don’t need a lot of
protein on a ketogenic diet,
the really cool thing about keto
and when your body is
in a state of ketosis
is that it’s anti-catabolic,
which means your muscles
will not be broken down
or you won’t lose muscle.
And another really cool fact is
ketones create an environment
for protein synthesis,
which just means it’s an environment
for your muscles to grow.
So when you’re following a ketogenic diet
you don’t need as much protein,
so always eating protein
with a higher fat source
would be a great way not
just to get your protein in
but to get in your fat.
So, examples of that would
be bacon, whole eggs,
stake, salmon, sausages.
And then the 3rd tip
I have for you is
not to be afraid of fat!
You guys, we grew up,
or at least I grew up,
with the misconception
that fat is bad for us,
that cholesterol is bad for you.
So there’s a newsflash
that I don’t think a lot of
people are aware of and that is
dietary cholesterol has no correlation
to the levels of cholesterol in our body.
So eating whole eggs is
really healthy for you,
eating that steak is
really healthy for you.
I remember I had a client one time,
I started having her
eat stake every night,
and she’s like,
“My cholesterol
levels didn’t change
when I went to the doctor,
I was so surprised.”
And you guys, it’s just living proof
that dietary cholesterol
does not affect that.
So not being afraid of
fat, fat is good for us!
Use the fat that you want to lose,
use the fat that’s on your body,
use the fat to lose the fat.
When we get into ketosis
we’re utilizing our own
body’s fat for fuel,
that’s why the ketogenic
diet is such a great diet
to burn fat and lose fat.
And when you’re practicing
a ketogenic diet
the really cool thing is that
not only are you burning fat
but you’re really sustaining
and maintaining your muscles.
So some really great fatty sources
that I wanted to show you,
extra virgin olive oil.
Always organic, I always
recommend organic.
There is coconut oil which is really nice.
Mayo but with avocado oil,
you want to make sure that
you’re not getting the mayo
with vegetable oils in it.
And then organic creamy peanut butter,
or you could even do
sunflower seed butter.
But with the butters I
always want to encourage you
to use them in moderation and
not to heavily rely on them.
It can be really easy
getting swept away with these
and sometimes they can have sugar in them,
so you want to always make sure
that you’re actually
reading the nutrition label.
And I don’t know if I
showed you the avocado,
if not, avocado.
So there’s a really cool avocado hack
I wanna tell you guys before we wrap up.
I’ve had this avocado in my refrigerator
for probably two and a half weeks,
and I just took it out.
So the trick is, if you
go to the grocery store,
buy a whole bunch of them
while they are on sale
and then put them into the refrigerator,
and then two days before
you wanna eat them,
take one out and let
it sit out for two days
and then it’ll be perfectly ready to eat.
Because avocados can be super
expensive and they can add up.
Before I learned this trick
I was constantly going through avocados,
and constantly throwing them out.
Every time I went to the store
I’d be buying one or two avocados,
looking for that perfect avocado.
Now I don’t have to
worry about any of that.
I go to the store,
a lot of times if they’re
super ripe they’re on sale,
and I just will pick up a
few and save them for later.
And then another really fun
keto food is hemp hearts,
I was going to say heart tart.
Hemp hearts!
Now, if you look at the nutrition facts,
it says 4 tablespoons,
the serving size is 4 tablespoons.
Always pay attention to the serving size,
not just what the label is saying.
15 grams of fat, 5g
of carbs, 10 grams of protein,
and out of the carbohydrates,
4g of them are dietary fibers.
So technically, there’s only
1g of carb in here.
Hello, what a great keto food!
And then lastly, MCT oil for your fat.
So yes, that is what I
have for you guys today.
Hopefully you enjoyed this.
Please make sure you subscribe
to my YouTube channel.
And if you want more information
in regard to the ketogenic
diet and lifestyle,
I will leave some information below.
I am currently hosting
a Keto Diet, Fitness, and Mindset Challenge
inside of a Facebook group,
and the only requirement to
get into the challenge is
purchasing a 5-day variety package
of the Pure Therapeutic Ketones by Pruvit.
These ketones help aid you
in your ketogenic journey,
they put you into a state of ketosis
within 60 minutes of drinking them,
help avoid with the keto flu,
help give you lots of sustained energy,
and are very therapeutic to the body.
So if you join my challenge,
you do get a 5-day
packet of these for $35
to set you up for success.
And the really cool thing
about my challenge, you guys,
is that it has a keto meal plan in there.
I know when I first started
my ketogenic journey,
my keto diet journey,
all I wanted was a keto meal plan.
I just wanted to see what you eat
from the time you wake up
until the time you go to sleep.
That’s all I wanted to know.
And I have put that resource
and tool together for you
that you can find in my challenge,
and in there there’s also
gonna be a whole community
of other individuals just like yourself
who wants better,
who really wants to be
successful at this lifestyle.
So I will put all the information to that
in the links below.
And I hope you enjoyed
this and have a great day!