This is a video that highlights the top keto mistakes that I see people make while following the ketogenic diet.
Common keto mistakes can stop you from achieving your health goals. So many people start the ketogenic diet and make mistakes that negate all their hard work.
The keto diet takes a lot of effort to make sure your doing it right.
It’s always unfortunate when people are putting the effort in but not seeing results due to simple mistakes that can easily be avoided. Keep reading to learn about the top keto mistakes!
Keto meal prep is very important. It allows us to not only plan our macros accordingly, but it also allows us to make good choices ahead of time and avoid potential situations where we may be tempted to eat food that doesn’t fit into our diet regiment. Sitting down with some good keto recipes and doing a little meal prep can go a long way.
Ketogenic diet mistakes are more common than one may think. You first need to make sure you are getting enough water as your body will flush water more-so than usual because insulin levels are low. It is also important to realize that while you are flushing water, you are also flushing electrolytes. Adding a little extra water into your routine and then adding in some electrolytes will be a big step in the right direction for you.
These common ketosis mistakes may seem simple but they will throw off all your hard work. Using a ketone blood reader is important too. Let’s say that you are doing something that is sabotaging your results, you would never know about it unless you were actually testing. Use a meter to test blood ketones and it will tell you if your on the right track or not.
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[Video Transcription] Top Keto Mistakes
In this video, I’ll uncover the top ketogenic diet mistakes.
Hi ladies and gentlemen, I’m Dr. Zyrowski and welcome back to the channel. If you’re new to the channel, it’s a pleasure to have you here. Be sure to subscribe and hit that bell notification and join our notification community so I can help you excel your health and your life.
In this video, we’re talking about the top keto mistakes. This is an important video because in my clinical practice I find so many people who are coming in and they are stating that they are following the ketogenic diet, but they are not following anything even close to it. There’s a lot of people out there who are trying to follow the ketogenic diet, but they are not getting results or not hitting their goals so then they just give up altogether. That’s probably the worst thing that could happen. A lot of people are making some very similar mistakes. What I’m going do is discuss these top keto mistakes that I see. I hope that you are not making them as well.
The first mistake here is not measuring your ketone levels. If you want to do the ketogenic diet, and you want to get into ketosis, one of the things that you need to do is make sure that you’re measuring your ketone levels. You have to know where you’re at and you have to know if something is throwing you out. If you’re there’s a particular food that’s throwing you out of ketosis or there is a food that’s messing up your results, you want to make sure you know. By measuring your ketone levels you’ll have a good baseline to go off of. You’ll have a metric to be able to actually see where you are at day to day and really understand how you’re doing with your ketosis. Measuring your ketone levels is very powerful. I personally like to use the Precision Xtra Meter. You just prick your finger, you get some blood, and then it essentially gives you a nice, accurate, reading. I’ll put a link to the meter that I use in the description below:
Precision Xtra Meter: https://amzn.to/2CWCEqP
Then the next thing I see people do is consume a lot of bad fats. In the ketogenic diet, you’re supposed to be consuming a lot of good fats. The problem is when people see keto and following the keto diet means eating a lot of fat, they typically just grab fats. They grab things like corn oil, soybean oil, margarine, all these different fats that you don’t want to be consuming. The fats that actually raise Omega 6 levels in the body, drive inflammation, cause health concerns, etc. We want to be seeking good healthy fats. Think butter, avocado, coconut oil, olive oil, etc. The really good, healthy fats that are going to help improve our health overall.
Next, is that a lot of people are consuming too much sugar alcohol. A lot of people love the way that their diet used to taste; nice and sweet lots of sugar in it. What they do is try to compensate by adding in a lot of sugar alcohols. I can tell you from experience this is a bad idea.
When I first started following the ketogenic diet there weren’t all these rules and guidelines out there. It was all trial and error. If you add a lot of sugar alcohols into your daily life, the next thing you know you add a lot of gastrointestinal distress. You can even find yourself spending the day in the bathroom if you eat way too much of it. You want to make sure that you’re limiting sugar alcohols or even eliminating them completely. I’ll put a link to a really long video that I did on How to Start the Ketogenic Diet. It gives a lot more detail on everything you need to know in the description below. Make sure you check that out.
Next electrolyte depletion. A lot of people are depleting their electrolytes. Speaking from actual experience, when you follow the ketogenic diet you flush out a lot of water out because you’re keeping your insulin levels low. As a result, you lose sodium, potassium, calcium, and also magnesium. As a result of that, you can feel awful if your electrolyte levels fall really low. If you’re someone who is exercising hard and following the ketogenic diet, you’re going to have a little bit more of an issue with this. Make sure that you’re using some electrolytes on a regular basis to make sure you’re getting the proper levels. You can use things like cream of tartar, sea salt, etc., to help boost those levels up. You can even supplement with a powder to make sure you keep up electrolyte levels.
Up next is not enough fiber. A lot of people want to go and get fiber bars and consume fiber in all these different ways when following the ketogenic diet because it’s important to make sure that you’re getting it in. However, the best way to get lots of fiber is by eating lots of green leafy vegetables. When people are following the ketogenic diet, they tend to gravitate towards a lot of different foods, but not green leafy vegetables. When on the keto diet, make sure that you’re eating a lot of green leafy vegetables. It is very important that you get that fiber, in because it’s very important for your gut health. Making sure that you don’t get constipated and everything else. Again, when you’re doing the ketogenic diet, green leafy vegetables are very important.
Next are your macro measurements. we look at the macronutrient measurements, they are important as well. When we’re following the ketogenic diet, we’re supposed to be eating high fat, moderate protein, and low carbohydrates. If you’re messing up those macronutrients then there’s a good chance you’re not going to get results. If you’re consuming not enough fat or maybe too many carbs (it is very easy for those carbs to creep up on you), or you’re consuming too much protein, it starts to break down as sugar in the body.
A couple of quick tips for you. First of all, I like to use the carb manager app where you can actually manage what you’re eating and get an idea of what you’re eating on a day to day basis. The chronometer is really good for examining different foods and really understanding the carb content, and the fat content and so on. So those are two apps that are really great. In the video I did that explains the ketogenic diet and in full detail (it’s a long video but a very good one), I talked more about that. Go ahead and check out that in the description below:
Not being prepared is a big mistake for a lot of people. For example, you’re going to a birthday party or you’re going to a restaurant, and you’re not prepared as to what you’re going to eat. Then you just kind of go off the rails and screw up all the hard work you put in so far. So being prepared is very important. As a rule of thumb, you can pretty much find a side salad and fatty meats wherever you go. Whether it’s a restaurant birthday, party at a friend’s house, etc., you could typically dig up a side salad and find some fatty meats. Those are safe options to go with if you are not prepared. When following the ketogenic diet, it is always in your best interest to be fully prepared for everything you’re going to eat so that you don’t mess up all your hard work.
So be sure to give this video a thumbs up and share it with your friends so that they are not making these top keto mistakes. If you have any questions put in the comments section here below and then subscribe to my channel if you have not done so yet. Check out my other keto videos and I’ll see you in the next video!