5 Ketosis Mistakes That Make You Fat
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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 because 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 predominantely 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 moderate level is
because if you have too much protein your body will turn the protein in to 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 the it’s done correctly thats 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 grabs 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, with such a low allowance of carbs even certain veggetables can easily bring you over your total amount of allotted carbs.
Higher carb veggetables that you want to limit or avoid are onions, ginger, Leeks, carrots, and pumpkin.
Some of low carb vegetables that you can use instead are broccoli rabe, celery, spinach, asparagus, and mushrooms.
But even with those veggetables you want to make sure you get an idea of how much of them you can have.
You can go over you total amount of carbs even with the good veggetables if you have too much.
The same thing goes for fruit, it’s even easier to overdo it with fruit and end up going way over your totals.
The only fruit I would stick to on the keto diet are small amounts of blueberries, blackberries, raspberries, and honeydew melon.
One last thing to watch out for is nuts that are higher in carbs.
The nuts with the most carbs are cashews, pistachios, and almonds while the lowest carb nuts are pecans,brazils, and macadamia nuts.
Don’t be afraid of enjoying one handful of your favorite nuts, but the point is that carbs are hidden everywhere so make sure that you plan ahead.
For the third mistake I want to talk about Dairy.
Dairy is one of the favorite go to food options on a keto plan.Although milk and ice cream are not allowed on the keto plan dairy options like cheese and butter are high in fat and very low in carbs.
So cheese and butter are both acceptable on the keto diet,but the big problem people have is that they don’t realize how calorie dense dairy food groups like cheese and butter are.
It is very easy to overeat and have too much fat from dairy.If you have too much fat from your diet then your body will only be burning dietary fat for energy rather than your own body fat.
It will be difficult to burn body fat if you are in a calorie surplus whether that calorie surplus is caused by high carb or high fat.
On top of that there are two types of protein found in dairy products that stimulate a large insulin response whey and casein.
One study found that full-fat fermented milk products and regular full-fat milk products were about as insulinogenic as white bread.
Even though milk will have more whey protein in it cheese mostly still contains casein which also stimulates the insulin response.
Like i said earlier high levels of insulin will prevent fat loss,so just be aware that when a dairy source has protein in it, it will usually cause a rise in insulin levels.
Since butter is mostly fat and has virtually no protein and carbs it won’t do much to promote insulin.
On a keto diet you can eat some cheese but, cheese is not something you want to go overboard with.Unfortunately a lot of people do just that, which leads me right into
our next mistake people thinking that you can eat as much keto approved food sources as you want and you’ll still lose weight.
While for most people it’s common sense that products like cheese and butter can make you fat when eaten in excess a lot of keto dieters seem to forget this simple fact.
Portion control has to exist on any diet plan for the plan to work.
If you create a large enough surplus of calories even if they’re all coming from high fat sources you will gain weight and body fat.
Now I am not advocating that you count your calories and macros every day for the rest of your life.
In fact I believe one of the reasons that you wanted to try a ketogenic approach is to move towards something more flexible rather than restricted.
However, I do recommend that when you first start you count your total calories and macros for a few days.
This way you can get an idea if your portions are too big. If they are too big according the calculations of where they should be there are two things you can do.
You can reduce the number of times per day that you are eating meals to have fuller meals
when you do eat or you have to reduce the amount of food you’re eating per meal to have smaller more frequent meals throughout the day.
The point is keep in mind that the rules of thermodynamics still apply to the keto diet just like any other diet.
The last big mistake that people make that is the opposite of having too much fat is not getting enough fats.
Most people that start a ketogenic diet do it to lose weight and body fat as fast as possible,
so they think by limiting fat intake as well as carb and protein intake they’ll lose fat even faster.
However, part of getting into ketosis is training your body to use fat as its primary source of fuel,
which means that your body will need fat to serve as energy.
You want to get at least 75 percent of your total daily calories from fat and some recommend going even higher like eighty percent of your total calories.
If you don’t intake enough healthy fats then your energy levels will plummet and you’ll start feeling tired and lethargic.
When most people start they go through something known as the “keto flu” which is basically your body adapting to less carbs and more fat in your diet.
The keto flu leaves you feeling tired, grouchy, and really low on energy, and it’ll be much worse if you’re not giving your body enough fat.
It’s a fine balance to not go over and have too much fat and to not have too little fat. Again this is why I recommend using my calculator that I linked up below.
It’ll help you find your ideal calories and macros for this diet plan.
Then once you have those numbers simply track for the first couple days to get an idea of where you’re at.
That’s it guys I really hope this tip has helped you out Also right now I’m running a 6 week challenge
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There is a keto style diet plan that is included with this program,
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You’re gonna get an accountability coach that’ll guide you through the workout and diet plan from day 1 to day 42.
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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 of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com