The whole purpose of keto is to get your body to enter a metabolic state known as ketosis. When your body is in ketosis it means your glycogen stores are depleted and your body begins to use fat as a resource to start producing ketones.Ketones become your body’s energy source and believe me, your body loves them.However, a lot of people seem to have trouble getting into ketosis or if they do get into ketosis they find that they knock themselves out of it frequently.In this post, I want to address some of the common mistakes that people make that prevent them from staying in ketosis long term.
1. Heavy Workouts are Deadly on a Keto Weight Loss Diet Plan
A couple years back, that was me… Slapping 315 lbs. on the weight bench and lifting my heart out. See when I first started keto no one told me that I had to exercise a different way. It resulted in me losing a ton of muscle and I was really frustrated and almost gave up on keto.Working out “heavy” basically just puts you in a catabolic state… Raising your cortisol, spiking your insulin looking for “that” immediate energy which is carbs. Since the carbs aren’t there, down goes your muscle mass!So do us both a favor and lighten the load! With keto your muscles recover a lot faster than being on a high carb diet. So lift lighter weights and workout at least 3-4 times a week.
2. Eating Out on a Keto Weight Loss Diet
Unless you are watching them add the ingredients and cook your food, there could be hidden carbs in restaurant foods. Not only that, but if you’re with friends and family, you might find yourself in a weak position and give in to something that you will regret the next day.If so, no sweat… Just get back on the horse and don’t email me crying about it!!!…. Just kidding, I’m always here to help
3. Eating Processed foods on Keto Weight Loss Diet(You Know Better)
Eat foods that are ingredients, not foods with ingredients in them!As you probably know already. Processed foods have hydrogenated vegetable oil, horrible carbs and a ton of ingredients you can’t pronounce…lol… That’s a recipe for disaster!
4. Too Much Protein on a Keto Weight Loss Diet
This is an ongoing topic that will never end… How much protein do we really need? For me… 80-125 grams…I’m 6’3 – 195 lbs. (I did weight 280 lbs. at one point but that’s another topic). I eat on an average of 85-90 grams of protein on most days and still gain muscle. If you’re eating an abundance of protein, the excess may convert into glucose.
5. Lack of Magnesium/Potassium
e need potassium to preserve lean muscle mass and a lack of magnesium can lead to dizziness, as well as fatigue and muscle cramps.
6. Carb Re-feeds (Is it worth it?)
This is a touchy one here… Re-feeding on the weekends and then going low carb during the week sounds like the best of both worlds. But do you really think you can fully keto Weight Loss diet adapt in a couple of days after a pig fest?Trust me… Don’t do it! I’ve tried everything under the sun when I started on a keto diet plan. It sounded so good at the time. But then I found myself miserable and depressed during the week looking forward to Carb-Day!It also starts an uncontrollable food addiction which can start with a 1-2 day re-feed leading to a full week of cheating before you realize you’ve gained 20 pounds of glucose… smh!Stick to a standard keto Weight Loss diet and the muscle will come with proper training and moderate proteins.
7. Heavy Cardio can kick you out of Ketosis
I always have to repeat myself when it comes to cardio… Don’t do it!… If anything, do HIIT training… If your cortisol raises, you’re just eating away at your muscles.Let me tell you a story! Really quick, I promise…A client of mine insisted on jogging two miles a day on keto Weight Loss diet. He always complained about feeling weak and lacked energy. Of course he would complain about muscle loss (that’s a given). I would always remind him about what he was doing to his body. I kind of got sick of telling him over and over…Eventually he started working with some “Bodybuilding” trainer who told him to eat “at least” 150 carbs a day, stay away from fats and keep jogging. He argued me up and down about the trainer being right…lol… I told him to “do what’s best for you”. I washed my hands of it.Two months go by and I get a phone call… It was him… The first thing that came out of his mouth was… “You was right”…I could rant on it some more but I know you’re here looking for results so… Basically, if you’re going to run, do HIIT instead or your body will find that immediate fuel source (which is muscle). We don’t want that.
8. Not Exercising at all on a Keto Weight Loss Diet protocol
If you don’t exercise, you might as well give up trying to Keto Weight Loss diet adapt and stick to a standard low carb diet. Exercise is vital for bone health. Working out is good for your joints as well as heart health.Exercise also boosts metabolism and improves your mood. You’re looking to increase energy right? Exercise is also good for lowering stress levels.Even if you can only do yoga or other breathing types of exercise… DO IT!!!
9. Not Getting Enough Sleep? The Keto Weight Loss Diet Kryptonite
Make sure you’re getting enough sleep… This is important because this is when all the magic happens!Our bodies repair itself when we sleep. Getting into a deep REM-state is important for keto adapting.A lot of women that I work with are estrogen dominant because of lack of sleep. Men not only have low testosterone but are becoming estrogen dominant as well (i.e. man-boobs, tire belly and massive hips).So turn those smart-phones off and get to Bed!
10. Not Getting Enough Fats? The Keto Weight Loss Diet Killer:
You have to train your body to start utilizing fats as fuel instead of carbohydrates. This is the number one culprit because almost everyone I work with struggles to get at least 150g to 200g fats daily.The key is to split your fats up in the meals you eat throughout the day. You don’t have to drink coconut oil out of the jar (like I do), or eat slices of butter as a snack (like i do). But it is important in the beginning stages of a ketogenic Weight Loss diet to get sufficient amounts of fat. Do I dare say Bacon!