In this video you'll discover the biggest mistakes that are ruining your results.
There's a lot of people interested in the ketogenic diet and they're interested for
the right reasons. They're looking to lose weight. They're looking to improve their overall
health or maybe they're looking to go and reverse a health condition which the ketogenic
diet is incredibly powerful for it. But the thing is, is that there's a lot of traps if
you will that people are falling into a lot of common mistakes you know you hear about
the ketogenic diet from your friends you start following it but then it just doesn't work
for you. So that's why in this video we're going to talk about the biggest keto mistakes
that are going to ruin your results. And so, stick around to the end so that you don't
fall into this trap so that you can improve your health naturally.
Before we get started, I'm Dr. Zyrowski and welcome to the channel. If you're new to the
channel it's a pleasure to have you here. Be sure to subscribe, hit that bell notification,
and join the notification community. That way I can help you excel your health and your
life.
Let's go ahead and kick this off and talk about the ketogenic diet briefly because one
of the things I find clinically is that a lot of people who tell me they're on the ketogenic
diet, they're following a like a high fat diet but they're really not on the ketogenic
diet, and I don't say that to disparage anybody, but here's the thing is if you're putting
the effort in to follow the ketogenic diet, I want you to get results. It's like if I
was following a workout plan in order to put on muscle, but yet like the workout plan wasn't
going to do that, I would want someone to let me know. So that's why we're going to
really get into this and help you get the best results.
Now the ketogenic diet is a high fat diet, moderate protein, and low carb diet. During
the ketogenic diet is very important to at lots of good leafy greens. So, it's going
to be a diet that's high in green leafy vegetables. You're going to consume less than 50 grams
of carbohydrates a day some people depending on their insulin resistance and what they
have going on they need to consume all the way down to like 20 grams of carbohydrates
per day. It is a diet that when you are following the ketogenic diet you're in the state of
ketosis. So, if you're not in a state of ketosis and you're probably not doing it right. We
want to make sure that if you want to follow the ketogenic diet, you are doing it correctly
so that you can get into the state of ketosis to get the benefits. Otherwise you're just
on a low carb diet which is healthy too, but it's just not the ketogenic diet. Now, it
is going to allow your body to start burning fat for energy which is very powerful for
people who are looking to lose weight, reverse fatty liver, reverse insulin resistance, it
is a much cleaner fuel source for your body and offers a lot of health benefits. I mean
the ketogenic diet is just being more and more researched every single day. And as a
result they're finding that it helps with so many different conditions like heart conditions,
epilepsy, you name it across the board, the ketogenic diet is becoming more and more well
researched and really when we look at it it's more powerful than we ever thought it was
way back in the day. So really awesome. That's in a nutshell what the ketogenic diet is.
Let's talk about the first thing that people make a mistake with. And the first thing is
going to be cutting carbs too fast so let's say you're thinking about starting the ketogenic
diet. You're interested in it in one of the things that you do is you decide that you're
going to go from how you're eating and you put a stake in the ground on this particular
day you're starting the ketogenic diet. But how do you think your body's going to react
if you're eating somewhere around like two, three hundred grams of carbohydrates per day
and you're eating sugar and you have lots of caffeine and then all of a sudden you go
into the ketogenic diet. It is an absolute shock for you. So, what I recommend is that
you don't particularly put a stake in the ground on whatever day that is that you want
to make the shift, but you actually start transitioning slowly because you know even
though you're going to a healthier diet than where you're currently at, one of the things
that will happen is your body will react negatively and it's just like coming off of sugar, it
causes headaches. It causes cravings, causes all kinds of issues. Same thing is going to
happen if you're coming off of a high carb diet going to a low carb diet. So you want
to kind of taper those carbs down and start increasing the fats and that sort of thing
because also what can happen is you can end up with a really upset stomach just going
and increasing fats like that overnight. So, make sure that when you transition into the
ketogenic diet you don't do it too abruptly.
Number two on our list is going to be electrolyte imbalances. When you start the ketogenic diet
due to the lower carb intake you tend to flush a lot of water out with that water goes a
lot of electrolytes. Now if you're someone who has an electrolyte imbalance you'll start
to get all different types of symptoms. You can get heart arrhythmias, you can get muscle
twitching, you can get a lot of cramps, and so the thing is, is that with the ketogenic
diet, you can potentially get those electrolyte imbalances that are very uncomfortable - it
can disrupt your sleep, it can cause issues with your blood pressure, it can cause so
many different issues, so we want to make sure that we're keeping our electrolytes balanced.
Now a lot of people in our keto community used an electrolyte powder which I'll put
in the description below. You also can just start increasing your sea salt intake as well.
So, put lots of sea salt on your food and typically it's a good thing that you crave
on the ketogenic diet is more sodium and that's because your body's going to be flushing out
those electrolytes. So if you use a good sea salt it's going to have a lot of minerals
in it. Very good for you when you're on the ketogenic diet so don't let electrolyte imbalances
get the best of you because they can cause a lot of symptoms and it causes a lot of people
just to stop because they get afraid of those symptoms.
Number two on our list is not eating enough leafy greens. Now, the ketogenic diet is a
diet that is high fat, moderate protein, but the thing is, is that when we look at leafy
greens we have to make sure we're eating a lot of that. We need these micronutrients
went on the ketogenic diet. They're very important. And also, when you look at different leafy
greens they're very rich in these different minerals that are very important for us on
the ketogenic diet and so eating lots of leafy greens, starting your day out with a nice
big salad. If you're doing intermittent fasting and keto started out with a nice big salad,
smoothies with lots of leafy greens we want to make sure that we're getting lots of them
in so that we get the micronutrients necessary in order to actually stay healthy while the
ketogenic diet.
Next here is going to be a calorie counting. I see a lot of people start the ketogenic
diet and they're kind of stuck in this like old way of calorie counting when dieting and
making sure that they fall into a calorie deficit. The thing is, is that like when you
look at the ketogenic diet versus like a low calorie diet, they're very different in how
they act on the body. When you’re following the ketogenic diet like as long as you're
not just blatantly overeating to a high extent then you're going to start losing a lot of
weight. The other thing about the ketogenic diet is it's not as necessary to calorie count.
If you're eating until you're comfortable, if you're eating the correct foods the weight
will start to fall off. So, don't get too caught up in calorie counting when on the
ketogenic diet. And the other thing too is that you tend to just eat less well on the
ketogenic diet because there's a satiety factor that comes with it. If you're just doing a
low-calorie diet, there's always a problem with feeling hungry. If you're following the
ketogenic diet, there is this whole satiety factor that comes with it where you don't
really get a lot of food cravings, and so don't get too caught up on this when you're
following the ketogenic diet.
Next is going to be not getting enough sleep. When you don't get enough sleep, you have
an increase in stress. Increase in stress goes and causes all kinds of issues. I mean
have you ever been on a diet and then you have multiple stressful days in a row and
everything goes off the rails. Well that is what tends to happen when on the ketogenic
diet you tend to you know just grab whatever foods in front of you. You tend to just have
this cortisol which is going to be spiked and cause cravings and all kinds of issues
for you, irritability. And so, it makes sure that we're getting enough sleep so that we're
not raising stress hormones in our body and causing failure while on the ketogenic diet.
Next is hidden carbohydrates. This is a big one too because you know on the ketogenic
diet you go and a carb in many cases is a carb. You see a piece of bread you go carb,
but the carbs that are hidden are the ones that really mess you up. So, for instance
if you go to a restaurant they're sauces or you know you get different drinks that have
hidden sugars in them. You're going to have to watch out for all those him carbs that
are going to be in sauces, condiments, and hidden in different drinks.
Next is going to be too much dairy. Now, a lot of people get on the ketogenic diet and
they're like dairy to the max. I mean it's cheese everything, high fat cream, all that.
But the problem is, is that many people are sensitive to dairy. If you're really sensitive
dairy, then you're going to start having some inflammatory issues from it you know a lot
of upset stomachs from it and it's not going to sit well with you and it can cause you
to fail on the ketogenic diet because you may interpret that dairy sensitivity to just
well the ketogenic diet doesn't work for me. I tried it in all of these negative things
happen. So, we want to make sure that if we are someone who is sensitive to dairy, that
we are not overdoing it on the ketogenic diet. And the other thing about dairy is that it
is very calorie dense and depending on what type of dairy you're utilizing if it's like
milk I mean there is natural sugars in there that can disrupt your state of ketosis and
so keep that mind. And if you were having a reaction to the dairy just take it out and
then add it back in maybe a week later or if it's something that doesn't sit well with
you at all, just take it out completely.
Next on our list is going to be too little protein. I have people all the time say to
me you know I've been on the ketogenic diet for two months now. One of the big problems
I'm having is my hair is falling out and this is both women and men. Now here's the thing
about this here. A lot of people, they have this idea went on the ketogenic diet that
they constantly and just need to eat more fat, but then restrict everything else and
they tend to restrict protein too low. When you start restricting protein too low, it
can cause cravings, it can cause like I said hair loss, it can cause all types of issues
on the ketogenic diet. Make sure that you're getting adequate protein while on the ketogenic
diet in order to find good success with it.
Next on our list is eating bad fats. This kind of steps into that realm of dirty keto.
When we look at dirty Quito eating bad fats is going to be eating a lot of vegetable oils,
eating a lot of bacon - and bacon is fine on the ketogenic diet but just not in high
amounts. And so, we have to really watch out for these bad fast because are highly inflammatory.
If you're eating bad fats constantly on the ketogenic diet it can cause all kinds of failure
but of course it can cause an inflammatory condition which will stop you and blunt weight
loss. And so we want to make sure that we're doing our best to eat clean keto. We want
to stay away from the fried foods all that stuff.
Now, be sure to implement this information. Give this video a thumbs up. Put in the comment
section below some of your favorite foods on the ketogenic diet. But what I also want
to share with you is I did this very powerful video that teaches on bad fats and how they
cause inflammation and how bad fats can actually cause insulin resistance. Can you imagine
following the ketogenic diet and causing insulin resistance? Check out this video right over
here. It's very powerful, very important for those who want to follow the ketogenic diet.
Going to talk about inflammation actually causes insulin resistance. When we talk about
these fats, we're talking about an inflammatory standpoint.