I get a lot of emails asking “Why am i stalled on keto” or “How to do tell if im in ketosis” etc.. So I thought I would share the most common mistakes people make on keto (ketogenic and LCHF diets) causing stalls, lack of weight loss, low energy and much more. Some items maybe shocking, some items you may already know but I am sure you will get some good value out of this video. Wanted to help out those in trouble with a quick TOP 5 video. Hope you find it useful.
I want 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 keto and it’s not working and I don’t know why.” So hopefully one of the five things will help.
1: 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.
2: 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 4.2-4.4 mm/ol around there is a good reading to have for glucose level.
3: 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 Gluconeogenesis. 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.
4: 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.
5: Don’t eat enough fat.
Number five is probably the most important one. 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 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 have custom keto plans as well as keto consulting 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.