Top 8 Common Keto Mistakes To Avoid

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Everybody has the knees back poquito with nice and today I just want to talk about something that’s really important
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a lot of people are doing keto and intermittent fasting and encountering some of these issues that’s why when we
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talk about the top eight common mistakes that I want you to avoid when you’re doing keto even fasting because a lot of
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people are doing these things but I want you to be successful so let’s just dive right in the number one mistake doing
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keto without even fasting talked to a lot of people that say oh I’m keto and I asked well are you doing intermittent
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fasting that’s like what’s that like okay let’s rewind to help you maximize because with keto within a minute
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fasting is what helps you with insulin resistance the two go together and the two should stay together and that’s very
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important so you don’t want to do intermittent fasting and not dakedo you want to do them together hopefully
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that’s clear when you’re starting out okay the other thing I want you to well let me rewind because I think this is
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worth noting when you are going from 3 mils a day to two meals a day to one mil a day that’s what I’m talking about not
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this five meals a day stuff it’s three meals that will incorporate some fasting may not be nor you know 16 hours but
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you’re fasting when you’re sleeping you’re fasting you know up until the time you take in that first meal and
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then in between meals so if you’re moving from transitioning from three meals to two meals that’s when you’re
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gonna start to see even more results when we’re going to see some weight loss changes pretty rapidly you’re gonna
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start to feel better even more so so the longer your fasting even up to the blood meal a day you’ll see some pretty major
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results so keep intermittent fasting in quito together that go hand-in-hand okay eating when not hungry this is
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really important because we are so programmed to just grab something without fight we just you know eat in
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spite I wasn’t even hungry but I that when you’re doing keto and intermittent fasting it’s going to be
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real important especially and let me show you this if you’re doing the three meals a day the breakfast lunch and
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dinner I’ll put dinner right there and take this off this is what I want you to make
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note of if you are eating in between these meals you’re snacking you’re causing the insulin to spike you’re
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doing the old way of eating the five meals a day what I want you to consider I’ll get that
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what I want you to consider is when you eat breakfast make sure you’re getting in your high fats that’s what’s going to
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sustain you until the next meal so if you get hungry between breakfast and lunch
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check your fats because you probably didn’t eat enough fat so when you go to eat lunch make sure you’re getting in
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high fat so it’ll sustain you until dinner the same thing is true if you’re eating two meals a day so if you’re
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doing lunch and dinner then you want to get in the high fats here at lunch the first meal that you take in get
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sufficient fats in on that meal because that’s going to really really help you and sustain you until dinner same
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concept you guessed it if you were eating one meal a day the key is not to eat in between these meals because
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you’re spiking your insulin okay very important so eating when not hungry cut it out get the fats it’ll sustain
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you trust me sometimes you’re you may look at this this is worth noting too well what if you’re doing your two meals
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a day and you’re not hungry when the second meal comes up at that point don’t eat if you if you’re at a place where
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you haven’t gotten in enough fan or enough protein then you might eat a light meal something very light because
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it might be necessary in that case okay so typically we eat when we’re hungry and we eat until we’re
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satisfied all right the next issue number three common mistake is eating too little or too much protein you need
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protein for the building muscles right too much protein turns to sugar in the body so you don’t need to go out and say
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oh you know what I’m going to eat these two chicken breasts which is high in protein and I’m going to eat a couple
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less that’s not going to work you’re going to get a lot of protein in that meal and if you’re not eating enough
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protein your body is going to try to find it try to get so it’s real important that you don’t waste away
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because you’re not taking in enough so your muscle mass is starting to be affected so just make sure you’re
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balanced our number keto is high fat moderate protein low carb so keep your protein in moderation we said it and I
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said it in another video your protein a few three meals a day you should note this three to six ounces if you’re doing
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three meals stay around three to four ounces if you’re doing two meals a day stay around 4 to 5 ounces per meal and
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then one meal a day is generally six to eight higher end of a thing for men that may be in or women that might be
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extremely overweight you might need a little bit more protein okay so just keep that in mind not eating or
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even poor mitting vegetables omitting vegetables remember I have said this in a couple of videos already this idea of
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dirty keto yeah you lose some weight you lose a lot of weight because there are some things your body is adjusting to
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you but in terms of the healthy state of your body that’s a whole different thing because remember those vegetables are
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supplying us with nutrients minerals and vitamins that’s why we’re getting them so if you’re omitting those vegetables
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you will begin to see symptoms hair loss thinning hair because your body isn’t able to get the nutrients in that it
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needs that’s what you’re going to get your vegetables are remember we’re always targeting 7 to 10 cups of
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vegetables that’s not a week everybody that’s per day so keep that in mind okay
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and number five this is really interesting because I hear it a lot too focused on weight loss and not your
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waist loss okay and let me explain it this way when I started in my Kido journey it was about health it was all
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about health it was I wanted off a blood pressure medicine period didn’t even know that issues of
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insulin resistance and the impact of it but learned along the way that this was the culprit behind it so when you’re
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focused on the scales moving instead of healing on the inside you got to be healthy to lose weight
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gotta get healthy first to lose weight I’m gonna say it one more time you’ve got to get healthy first in order to
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lose weight what do you mean well when your body is going through improvements it is healing from the inside out the
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way to come off it’s just a natural response to your body healing from the inside your cells being repaired on the
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inside so the weight loss will come and you want to look at that waistline because remember I said the signs of
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insulin resistance is that protruding belly yes so as that belly begins to shrink you know that you are making some
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positive improvements on the inside to so focused on your waistline not your weight number six
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hidden carbs I see it all the time I get calls for people that I am coaching my clients will say you know what I went up
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on the scales a couple of pounds this week I didn’t eat anything out of the norm I kept my carbs low and I said okay
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let’s look at your your your journal let’s see what you ate let’s look at your your tracking tool that you were
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using because we want to track some of these things just to make sure we have visibility to hidden carbs because
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they’re out there everybody hidden carbs out there and so we start to look at this when we see gravies we see bread
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and items as hidden carbs we see sugars that things no sugar and yet you see there’s carbs
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so just be aware make sure that if you didn’t cook your food yourself at home that you know what’s in it and you
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decide to eat out you know what you’re eating you know what you get it okay another issue is omitting electrolytes
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and B vitamins we need those electrolytes by the way that’s potassium sodium magnesium your body needs that
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especially when it’s transitioning from burning sugar to burning fat so you don’t want to omit these important
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elements of your journey okay and the B vitamins of course are very important and then lastly number
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eight is doing hito in a min fasting half way oh my gosh you’d be amazed at what I hear some people say well I’m
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keto Monday through Friday and then on the weekend it’s you know everything goes that’s not how the health Aikido
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program or journey works this is a lifestyle we’re in it to heal our bodies forever and to live a quality life it’s
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not you know do well for five days and then load up on carbs and any kind of eating the next two days you’re just
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reversing the good that you just said and leaving your body in a state of disrepair
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okay so just be aware that those are things that this is not a pick-me-up put it down what kind of a lifestyle with
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keto into it and fasting it is a lifestyle it’s every day hopefully that makes sense thank you so much for
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watching and we’ll see you in the next video hi if you haven’t subscribed to my channel already go ahead and click that
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Healthy Diet News 2021