Top 8 Common Keto Mistakes To Avoid

Top 8 Common Keto Mistakes To Avoid

August 8, 2019 17 By William Morgan


– Hey, everybody, it’s Denise
back with Keto with Denise
and today, I just want to talk about
something that’s really important.
A lot of people are doing
keto and intermittent fasting
and encountering some of these issues.
That’s why I want to talk about
the top eight common mistakes
that I want you to avoid
when you’re doing keto
and intermittent fasting
’cause a lot of people
are doing these things,
but I want you to be successful.
So, let’s just dive right in.
The number one mistake?
Doing keto without intermittent fasting.
I’ve talked to a lot of people that say,
“Oh, I’m keto.” and I ask,
“Well, are you doing
intermittent fasting?”,
then it’s like, what’s that?
I’m like, okay, let’s
rewind to help you maximize
’cause with keto with intermittent fasting
is what helps you with insulin resistance.
The two go together and the
two should stay together
and that’s very important.
So, you don’t want to
do intermittent fasting
and not do keto, you
want to do them together.
Hopefully, that’s clear when
you’re starting out, okay?
The other thing that I want you to,
well, let me rewind, because
I think this is worth noting.
When you are going from three meals a day
to two meals a day to one meal a day,
that’s what I’m talking about.
Not this five meals a day stuff.
It’s three meals.
That will incorporate some fasting.
It may not be your, you know, 16 hours,
but you’re fasting when you’re sleeping,
you’re fasting, you know,
up until the time you
take in that first meal
and then in between meals.
So, if you’re moving from transitioning
from three meals to two meals,
that’s when you’re gonna
start to see even more results
and you’re gonna see some
weight loss changes pretty rapidly.
You’re gonna start to
feel better even more so.
So, the longer you’re fasting,
even up to the one meal a day,
you’ll see some pretty major results.
So, keep intermittent
fasting and keto together.
They go hand in hand, okay?
Eating when not hungry.
This is really important because
we are so programmed to just
grab something without thought.
We just, you know, eating, it’s like,
I wasn’t even hungry but I ate that.
When you’re doing keto
and intermittent fasting,
it’s gonna be real important,
especially, and let me show you this,
if you’re doing the three meals a day,
the breakfast, lunch, and dinner.
I’ll put dinner right
there and take this off.
This is what I want you to make note of:
If you are eating in between these meals,
you’re snacking, you’re
causing the insulin to spike.
You’re doing the old way of
eating, the five meals a day.
What I want you to
consider, I’ll get that.
What I want you to consider
is when you eat breakfast,
make sure you’re getting
in your high fats.
That’s what gonna sustain
you until the next meal.
So, if you get hungry
between breakfast and lunch,
check your fats ’cause you
probably didn’t eat enough fat.
So, when you go to eat lunch,
make sure you’re getting in high fat
so it’ll sustain you until dinner.
The same thing is true if
you’re eating two meals a day.
So, if you’re doing lunch and dinner,
then you want to get in the
high fats here at lunch,
the first meal that you take in.
Get sufficient fats in on that meal
because that’s gonna
really, really help you
and sustain you until dinner.
Same concept, you guessed it,
if you were eating one meal a day.
The key is not to eat
in between these meals
because you’re spiking your insulin, okay?
Very important.
So, eating when not hungry, cut it out.
Get the fats, it’ll sustain you, trust me.
Sometimes you may look at this,
this is worth noting, too.
Well, what if you’re
doing your two meals a day
and you’re not hungry when
the second meal comes up?
At that point, don’t eat.
If you’re at a place where
you haven’t gotten in
enough fat or enough protein,
then you might eat a light meal.
Something very light
because it might be
necessary in that case, okay?
So, typically, we eat when we’re hungry
and we eat until we’re
satisfied, all right?
The next issue, number
three common mistake
is eating too little or too much protein.
You need protein for the
building of muscles, right?
Too much protein turns
to sugar in the body.
So, you don’t need to go out and say,
oh, you know what?
I’m gonna eat these two chicken breasts,
which is high in protein,
and I’m gonna eat a cup of lettuce.
That’s not going to work.
You’re gonna get a lot
of protein in that meal
and if you’re not eating enough protein,
your body’s gonna try to
find it and try to get it.
So, it’s real important
that you don’t waste away
because you’re not taking in enough,
so your muscle mass is
starting to be effected.
So, just make sure you’re balanced out.
Remember, keto is high fats,
moderate protein, low carbs.
So, keep your protein in moderation.
We said it in, I said it in another video.
Your protein and if
you’re three meals a day,
you should know this, three to six ounces.
If you’re doing three meals,
stay around three to four ounces.
If you’re doing two meals a day,
stay around four to five ounces per meal
and then one meal a day
is generally six to eight,
higher end of eight being
for men that may be,
or women that might be
extremely overweight.
You might need a little
bit more protein, okay?
So, just keep that in mind.
Not eating or omitting
vegetables, omitting vegetables.
Remember, I have said this in
a couple of videos already.
This idea of dirty keto,
you’ll lose some weight.
You’ll lose a lot of weight
because there are some things
your body is adjusting to.
But in terms of the
healthy state of your body?
That’s a whole different thing
’cause remember, those
vegetables are supplying us
with nutrients, minerals, and vitamins.
That’s why we’re getting them.
So, if you’re omitting those vegetables,
you will begin to see symptoms.
Hair loss, thinning hair,
because your body isn’t able
to get the nutrients in that it needs.
That’s what you’re gonna
get your vegetables.
So remember, we’re always targeting
seven to ten cups of vegetables a day.
That’s not a week, everybody.
That’s per day.
So, keep that in mind, okay?
And number five, this
is really interesting
because I hear it a lot.
Too focused on weight loss
and not your waist loss, okay?
And let me explain it this way:
When I started my keto
journey, it was about health.
It was all about health.
It was I wanted off of blood
pressure medicine period.
Didn’t even know the issues
of insulin resistance
and the impact of it but
learned along the way
that this was the culprit behind it.
So, when you’re focused
on the scales moving
instead of healing on the inside,
you gotta be healthy to lose weight.
You gotta get healthy
first to lose weight.
I’m gonna say it one more time.
You’ve got to get healthy
first in order to lose weight.
Well, what do you mean?
Well, when your body is
going through improvements,
it is healing from the inside out,
the weight’ll come off.
It’s just a natural response
to your body healing from the inside,
your cells being repaired on the inside.
So, the weight loss will come
and you want to look at
that waist line because
remember I said the signs
of insulin resistance
is that protruding belly?
Yes, so as that belly begins to shrink,
you know that you are making
some positive improvements
on the inside, too.
So, focused on your waist
line, not your weight.
Number six, hidden carbs.
I see it all the time.
I get calls for people that I am coaching.
My clients will say, “You know what?
“I went up on the scales a
couple of pounds this week.
“I didn’t eat anything out of the norm.
“I kept my carbs low.” and I said,
“Okay, let’s look at your journal.
“Let’s see what you ate.
“Let’s look at your tracking
tool that you were using.”,
’cause we want to track
some of these things
just to make sure we have
visibility to hidden carbs
because they’re out there, everybody.
Hidden carbs are out there.
And so, we start to look at this
and we see gravies, we see breaded items.
That’s hidden carbs.
We see sugar.
The thing says no sugar and
yet, you see there’s carbs.
So, just be aware.
Make sure that if you didn’t
cook your food yourself
at home that you know what’s in it
and you decide to eat out,
you know what you’re eating.
You know what you’re getting, okay?
Another issue is omitting
electrolytes and B vitamins.
We need those electrolytes.
By the way, that’s
potassium, sodium, magnesium.
Your body needs that, especially
when it’s transitioning
from burning sugar to burning fat.
So, you don’t want to omit these
important elements of your journey, okay?
And the B vitamins, of
course, are very important.
And then, lastly, number eight is
doing keto/intermittent fasting halfway.
Oh my gosh.
You’d be amazed at what I hear.
Some people say, “Well, I’m
keto Monday through Friday
“and then on the weekend, it’s,
you know, everything goes.”.
That’s not how the healthy
keto program or journey works.
This is a lifestyle.
We’re in it to heal our bodies forever
and to live a quality life.
It’s not, you know, do well for five days
and then load up on carbs
and any kind of eating the next two days.
You’re just reversing the
good that you just did
and leaving your body in a
state of disrepair, okay?
So, just be aware that
those are things that,
this is not a pick me up,
put it down kind of lifestyle
with keto/intermittent fasting.
It is a lifestyle.
It’s every day.
Hopefully, that makes sense.
Thank you so much for watching.
We’ll see you on the next video.
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