Video

Transcript

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