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5 Keto mistakes for beginners

Hi. This is Tori your certified health coach
and creator of kick-ass life with so I’ve been on a ketogenic diet for a couple of years now and I’ve made a lot of mistake in the beginning.So today I want to talk about 5 biggest keto mistakes that beginners make so that you
don’t make same mistake that I made sadly over and over again I see that
happen to so many people so if you just started ketogenic diet
stick around and you have been doing a little while I’m sure you can get
something out of this video. Let’s dive in. Number one you are looking for a
quick fix What? Don’t we suppose to lose like
five to ten pounds in ten days well yes and no. If you do, I guarantee it’s just
water weight.Fat does not leave your body in ten days and people ask me how
long do I have to be on a keto diet, I said “A long time”. For me, now I’m completely
“fat adapted” someday I allow myself to have sushi or sweet potato fries and
stuff like that but I can go right back into
ketosis in a couple of days and I mean ketosis like a hybrid car. Go back and
forth using ketone and glucose so you might not be on a keto diet forever and
going back and forth with paleo or low-carb high-fat lifestyle like me. I
believe ketogenic diet is totally acceptable for a lot of people if you
are planning to go on keto diet for a little while and then eventually wanted
to get off a diet and planning to go back eating donuts and candies you might as well just forget about it. You need to set your mindset to this new lifestyle
from temporarily diet mentality so if you don’t see yourself eating ketogeninc way
of eating one year from now you might just want to rethink it. You know
what? It will be so pretty hard for a lot of us in the beginning because you
are building a new metabolic pathway and going to take a few days or more. So you
know you do diet is not anything but a quick fix. Number two, not consuming
enough water and electrolytes this is so important when your body is trying to
switch its energy source from sugar to stored body fat, it goes through major
hormonal shift by cutting out most of your carbohydrates.Your body tries to
use glycogen which is the body’s stores form of sugar. Every grams of glycogen
is stored with around 3 grams of water so when it’s happening you kidney,
liver and muscles flash out water The good thing is the first few days you
might lose up to 10 pounds because you are losing water but no so good thing
you are flashing out electrolytes as well. To balance out electrolytes make
sure to supplement with sodium, potassium and magnesium to prevent severe keto
flu which could cause headache carb cravings, dizziness, brain fog and
irritability, stomach pain, nausea cramping, muscle soreness, insomnia. I
thought I was seriously getting ill on the third day.That day I
drunk so much salt water. I was in bed all day long
that was so bad. But once your body adjusted to new metabolic pathway you
will be ok, you won’t need supplement as much all right. Number three, getting
impatient while you are becoming keto abopted including not losing weight
fast enough. If you eat relatively low sugar not so much processed food
it’ll be probably easier to transition to sugar burner to fat burner but if you live
on processed foods and soda snacking all day long, it will be super
hard to become keto adopted. Your body want you to glaze Cheetos all day
long, getting glucose supply every two hours. Some people might take only a few
days to be in ketosis where some people might take one month. So how do you know you are in ketosis. There are three ways to know. Number one, blood ketone meter.
It measures beta hydroxy butyrate in your blood. It is bit costly
strips cost maybe a dollar to five dollars but it’s most reliable. And another one
is keto breath meter. It measures breath acetone concentration.
Original investment is little high but once you have it,
you can use it over and over again and it is reliable and third one is urine
strips. It is cheap and easy to use but after you become keto-adapted, you’re not going to pee purple even you
are fully adopted because your body becomes efficient using ketone so after
a while you’re not going to pee out extra ketone anymore so it’s good to use in
the beginning to confirm that you are in ketosis but not forever.
and one more thing you might hear that some people losing 10 pounds a week and
you lost 1 pound don’t get discouraged, stay with it
more than likely your clothes fit lose before the number of the scale goes down
so don’t obsess about the number how you clothes fit is more important that a
number on the scale stick with it. Number 4. Not pay
attention to your macros. The term macro is short for macronutrients in
the context of nutrition and keto diet They include carbohydrate, protein and fat
This is where your calories come from the most important things is that to
consume less than 20 grams of carbohydrate at least in the beginning and 20
grams is not a lot. Example half cup of plain oatmeal contains 27 grams of carbs and
4 grams of fiber some people include fiber in carb
content I personally count net carbs so 27 – 4
is 23 grams so it’s really not that many carbs you can consume. You can eat a lot of green leafy veggies and other veggies like cabbage and broccoli and
cauliflowers. What about fat? Well you should consume a lot like sixty to seventy-five
percent of calories from fat or even more. Protein 15 to 30 percent. So if you are the person who gets overwhelmed by counting numbers, at least try tracking
carbs because it is so easy to over eat and then if you are eating too many carbs
you will never get into ketosis and you’ll be still hungry and frustrated so
I highly recommed counting macros. Now if you are going to go on a
ketogenic diet you might as well just do it right and if you use keto macto
calculator to find out what your macro intake should be then use like my
fitnesspal or other apps to track your macros. Yes it sounds a lot but once you
get to used to it, it becomes easy.Then after doing it for a while, you could
take a break and maybe check in once a while but the most important thing, as
long as you have a lot of energy and feel good all the
time that’s all matter oh one more thing. If
you are eating 3000, 4000 calories a day even you don’t eat any carbs you won’t
lose weight. Calorie matter. Number 5. Stress over everything.
your kids stress you out, bad day at work, I know your husband annoys you too
When you are constantly stressing out about things, your cortisol level goes up. Then leads to higher blood sugar so things you can’t control
don’t stress out. Learn to manage your thoughts meaning change the way you see
and perceive circumstances that you have no control over. Be aware and grateful,
meditate also try to sleep seven to nine hours. Good night sleep helps you
get a better life. Don’t underestimate the power of sleep. If you want to know how to get
sugar out of your life, sign up for my free 5 days sugar-free challenge at So that’s it I hope and enjoy it.It has been my pleasure to be
here with you.Thank you for watching.If you like this, make sure to subscribe.For
any questions comments please visit us at Have an
amazing day, see you next time

Randall Smitham