5 Ketosis Mistakes That Make You Fat
So you’re following a Ketogenic diet or your just getting started by cutting back on some carbs and you want to get into ketosis and stay there. And the reason is that you want to burn some extra body fat and get really lean without being miserable. And you find out that ketosis is pretty much a state in which your body predominantly starts using fats for fuel in the form of ketone bodies rather than glycogen. So you start following a ketogenic diet and in the beginning, your results are pretty good, but then a few weeks in things start to slow down or maybe things come to a complete halt. And if that happened to you or if it’s happening to you right now I’m really glad you found this video because today I’m gonna go over the 5 biggest keto mistakes that stop your fat loss and bring you out of ketosis. Some of these mistakes can potentially even make you gain body fat rather than lose it, so you really want to make sure that you avoid all 5 at all costs.
Let’s start with mistake number one, thinking that the ketogenic diet is simply a low carb diet. I know that this doesn’t sound too bad but this is one of the biggest mistakes because people are very quick to identify carbs as the culprit responsible for their higher body fat percentage. Then usually the second macronutrient that people identify with gaining weight and storing body fat is fat. And those of you that have been doing keto for even a little while now know how important eating fat is for you to get into ketosis and maintain your energy levels while burning your own body fat.
However, the last macronutrient that most people would never consider slowing or stoping fat loss is protein. I mean afterall protein is the all worshiped macro of the entire fitness and health industry, how can protein ruin ketosis. Well I’m here to tell you that having too much protein can and will take you out of ketosis. The ketogenic diet is not a low carb diet it is a combination of a low carb, high fat, and moderate protein diet.
The reason why your protein intake should not exceed a low to a moderate level is that if you have too much protein your body will turn the protein into blood sugar in your liver through a process known as gluconeogenesis. In this process not only do you increase your blood sugar but you can also spike your insulin levels, and in case you don’t know insulin is your fat storage hormone. Once your body has the option of using the blood sugar or glucose for energy it will choose that over your fat stores and you will stop burning fat.
So to prevent this you can go get a glucometer and ketone blood test strips and constantly test yourself, which may actually help for some of you. But for those of you that don’t want to be bothered just make sure you keep your protein intake below 20 percent of your total daily calories. Many people following the ketogenic diet would say that you have to go even lower than that like 15 percent of your total daily calories and others will say you can go higher and have 25 percent of your total calories from protein, however, if you stick between a range of fifteen and twenty percent you should have no trouble getting in to ketosis and staying there.
Make sure you don’t make this mistake remember the ketogenic diet is not only lower carb diet it’s a high fat, moderate protein, low carb diet. And when it’s done correctly that’s when it’ll help you melt the fat from your body. Moving on mistake number two is a mistake that I made when I first tried to follow a keto diet and that mistake was accidentally eating too many hidden carbs. With this diet plan, you only want five to a maximum of ten percent of your total daily calories coming from carbs. For most people, this is going to wind up being under thirty or even twenty-five grams of carbs per day. And let me tell you from experience even when you’re trying not to, it’s so easy to accidentally eat 25 grams of carbs. Very rarely will someone grab a piece of bread, or make a bowl of pasta while following this plan.
However, there are many snacks and processed foods that might lure you in because it says sugar-free on the front of the box. However, if you were to take a closer look you would see that they might have replaced that sugar with things like corn or rice syrup, honey, or even fructose. Most people know to check the nutrition label and if you don’t then I recommend you start, but even if you check every nutrition label
So let’s jump right In, the first reason why your abs aren’t showing is because you’re not choosing a variety of exercises with a full range of motion, and you’re getting minimal negative contraction. It’s a common known fact that the negative portion of any movement is where the most muscular breakdown occurs. It’s also commonly known that in order for your muscles to grow and come back stronger you have to first effectively break those muscles down. Meaning if we want our ABS to show we should definitely Focus on the part of the movement that breaks down the most muscle which once again is the negative portion. The mistake that a lot of people are making is that they primarily focus on movements that only allow for minimal negative contraction because those movements can’t be done with a full range of motion.
Let me give you some examples to further drive this home. A Super common exercise is the crunch on the cable cross with a Rope where you sit on your knees and you have the Rope behind your head and you crunch down. Even though I admire this exercise because it’s actually weighted the angle that the weight is pulling on your abs is already problematic and on top of that you can only come up to neutral. I say the angle is problematic because you lose abdominal tension before you even come up to neutral. Meaning you have a very small negative range of motion and most of your work is done within a very short range. It would be like doing a bicep curl only going down to about sixty degrees rather than fully extending the elbows 180 degrees.
Lets look at another example crunches on the ground only allow you to move from a neutral position to your shoulder blades slightly elevated off the ground. Again very little range of motion especially in the negative aspect the most negative you can get is neutral. Leg raises on the floor have the same issue the floor will prevent you from giving your abs the stretch they can definitely use to grow. Also with regular leg raises the angle will again take tension off the abs except in limited ranges of motion. The plank is another example it’s simple an isometric contraction meaning no negative at all. To get around this problem focus primarily on doing far more effective exercises.
For example, during the declined sit up the angle is set up in such a way that the tension will not come off of your abs at any point so the negative portion starts at the top of your setup and continues all the way to the bottom because of the way the angle is set up. This allows you to open up your abs more and get more muscle breakdown. Same thing with a stability ball sit up you can curve your back around the ball allowing you to go past the point of neutral. Normally the floor would be the end of your movement during a regular crunch, but with the stability ball you have a longer negative range of motion. Another upgrade would be leg raises hanging from a bar or hanging off the edge of a bench. These exercises accomplish the same thing they give you more room to work the negative portion of the movement. I’m not saying to not do those other movements but your bread-and-butter should be exercised that allow a full range of motion and provide more negative tension like the decline sit up like hanging leg raises like stability ball sit-ups. And then sprinkling in the short range of motion exercises like crunches to help finish off your abs.
The next mistake you’re making is that your trying to get abs by just training your abs. Many of you have a layer of fat covering your abs, and as important as it is to build up the muscles to have them pop out it’s also equally important to burn off the layer of fat sitting on top of your abs. You’ll never burn off that layer of fat by doing crunches because there is no way to target fat burn.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com