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I'm Naomi
I'm a keto diet enthusiast, and I review a lot of stuff related to it on my personal blog . So if you don't know where to start the ketogenic diet then I have good news, I have all the answers, so don't be hesitant to visit my blog here
TastyKeto.com |
What's up guys i'm Naomi Witt Rahman bodybuilding.com spokesmodel in EAS myoplex athlete and today I'm going to teach you the top five kilo mistakes
Alright guys, so the very first mistake is not staying patient during the keto adaptation phase. You have to understand something, you've been running on carbohydrates your entire life, now you're asking your body to completely switch metabolisms, and start using fat for energy instead of carbs. You will have some withdrawal effects through this time, commonly known as the keto flu. What you need to do is stay committed. The key tofu will pass, and all the sudden you will be in ketosis and you'll feel better than you first started.
Ok, so the second most common mistake is not getting enough fat. You have to understand this is a super high fat diet, 75% of your calories need to come from fat. So that's things like eggs, bacon, sausage, avocados, oils, coconut oil, butter. You need to seek these things out mentally. It's not what you're used to doing you're used to avoiding fat your entire life, now all the sudden, you look at the grocery cart you have nothing but fat. That's a good thing, fat is your new energy source you're not running on carbs anymore, you need fat. If you don't get enough fat, your energy levels will go down and you will end up quitting this diet.
The number three most common mistake is too much protein. What ends up happening, if you consume too much protein on this diet, is a process called; gluconeogenesis. Essentially your body is going to treat that protein like carbohydrate converted into glucose, and that will kick you out of ketosis. It's very important that you choose high-fat low protein foods. So you're not going to be eating a lot of chicken, you're not going to be eating a lot of tuna. When you go to the grocery store, you need to buy the full fat ground beef instead of the ground turkey. You need to be going for the regular bacon, instead of the turkey bacon. You only want twenty percent of your calories to come from protein.
Ok guys, number four in my opinion is one of the most important. You are low on electrolytes, electrolytes are absolutely critical on this diet, and they're the number one reason why most people end up failing. If you do not have enough electrolytes, sodium, magnesium, potassium, you will experience headaches, fatigue constipation, and you simply will quit this diet. Insulin also happens to be the hormone that tells your kidneys to store sodium, when you suppress the end then your kidneys are flushing out all the sodium from your body. Especially when you workout. Replace all that sodium by salting your food, eating salty snacks, and one of my favorite tricks is, to drink a cup of chicken broth. Potassium is also a major major electrolytes. Okay it's used in all different types of contractions for your heart, and major organs of your body. To get enough potassium you can eat foods like green leafy, vegetables and avocados. Finally we have magnesium, another essential electrolyte, That's used in almost every chemical process in your body, it's important to supplement with magnesium supplement you can find on bodybuilding.com.
Alright guys we're finishing up with number five here, and that's hidden carbohydrates. Listen, only five percent of your calories come from carbohydrates, you want to be eating a lot of green leafy, vegetables, nuts and seeds, but you also have to watch out for the hidden carbohydrates, that are found in processed foods. Food companies have become professionals at hiding carbohydrates in foods, you need to make sure that you're reading food labels. Number-one see how many grams of carbs are in each food, and more importantly look at the ingredient list, to see if you can identify any different names for sugars that are there. Alright guys this was my top 5 kilo mistakes. Listen when done correctly the ketogenic diet can be a lifesaver and help you mentally and physically. So give it a shot and for more information resources make sure you check this Keto Cookbook.
Alright guys, so the very first mistake is not staying patient during the keto adaptation phase. You have to understand something, you've been running on carbohydrates your entire life, now you're asking your body to completely switch metabolisms, and start using fat for energy instead of carbs. You will have some withdrawal effects through this time, commonly known as the keto flu. What you need to do is stay committed. The key tofu will pass, and all the sudden you will be in ketosis and you'll feel better than you first started.
Ok, so the second most common mistake is not getting enough fat. You have to understand this is a super high fat diet, 75% of your calories need to come from fat. So that's things like eggs, bacon, sausage, avocados, oils, coconut oil, butter. You need to seek these things out mentally. It's not what you're used to doing you're used to avoiding fat your entire life, now all the sudden, you look at the grocery cart you have nothing but fat. That's a good thing, fat is your new energy source you're not running on carbs anymore, you need fat. If you don't get enough fat, your energy levels will go down and you will end up quitting this diet.
The number three most common mistake is too much protein. What ends up happening, if you consume too much protein on this diet, is a process called; gluconeogenesis. Essentially your body is going to treat that protein like carbohydrate converted into glucose, and that will kick you out of ketosis. It's very important that you choose high-fat low protein foods. So you're not going to be eating a lot of chicken, you're not going to be eating a lot of tuna. When you go to the grocery store, you need to buy the full fat ground beef instead of the ground turkey. You need to be going for the regular bacon, instead of the turkey bacon. You only want twenty percent of your calories to come from protein.
Ok guys, number four in my opinion is one of the most important. You are low on electrolytes, electrolytes are absolutely critical on this diet, and they're the number one reason why most people end up failing. If you do not have enough electrolytes, sodium, magnesium, potassium, you will experience headaches, fatigue constipation, and you simply will quit this diet. Insulin also happens to be the hormone that tells your kidneys to store sodium, when you suppress the end then your kidneys are flushing out all the sodium from your body. Especially when you workout. Replace all that sodium by salting your food, eating salty snacks, and one of my favorite tricks is, to drink a cup of chicken broth. Potassium is also a major major electrolytes. Okay it's used in all different types of contractions for your heart, and major organs of your body. To get enough potassium you can eat foods like green leafy, vegetables and avocados. Finally we have magnesium, another essential electrolyte, That's used in almost every chemical process in your body, it's important to supplement with magnesium supplement you can find on bodybuilding.com.
Alright guys we're finishing up with number five here, and that's hidden carbohydrates. Listen, only five percent of your calories come from carbohydrates, you want to be eating a lot of green leafy, vegetables, nuts and seeds, but you also have to watch out for the hidden carbohydrates, that are found in processed foods. Food companies have become professionals at hiding carbohydrates in foods, you need to make sure that you're reading food labels. Number-one see how many grams of carbs are in each food, and more importantly look at the ingredient list, to see if you can identify any different names for sugars that are there. Alright guys this was my top 5 kilo mistakes. Listen when done correctly the ketogenic diet can be a lifesaver and help you mentally and physically. So give it a shot and for more information resources make sure you check this Keto Cookbook.
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