10 (Mistakes) Killing Your Keto Diet Plan
Whether I’m coaching clients, getting emails from website visitors to Facebook, Instagram and twitter messages. I always get the question: Why am I not keto adapting?
Simply put… Your Keto Diet is Wrong!
There are so many reasons why the majority of people struggle with trying to adapt on a ketogenic diet plan. I could write an entire book on this subject because there are so many factors involved with Keto adaptation.
It can stem from previous damage to your body before starting a keto diet or stress from everyday life. But one thing I do notice is that most of the time, there is at least one thing wrong with what they are doing.
First of all… Keto adaptation should not be something to “obsess over”. Seriously! For some it may take weeks, others it may take months. The thing I want you to understand is that you can lose weight and feel really good on a keto diet plan without being “fully” adapted.
So please don’t beat yourself over the head if you’re not “adapted”… As long as you’re feeling and looking your best, that’s all that matters.
With that being said… I listed my top 10 reasons from all the emails I receive and people I personally work with that may be holding you back…
I know it can be hard trying to fight those uncontrollable urges to eat junk food. So make sure to avoid these common keto diet mistakes that people often make.
10. Heavy Workouts are Deadly on a Keto Diet
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.
9. Eating Out on a Ketogenic 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!
8. Eating Processed foods on Keto (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!
7. Too Much Protein on a Keto 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.
6. Lack of Magnesium/Potassium
We need potassium to preserve lean muscle mass and a lack of magnesium can lead to dizziness, as well as fatigue and muscle cramps.
5. 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 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 diet and the muscle will come with proper training and moderate proteins.
4. 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. 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.
3. Not Exercising at all on a Keto Diet protocol
If you don’t exercise, you might as well give up trying to Keto 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!!!
2. Not Getting Enough Sleep? The Keto 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!
1. Not Getting Enough Fats? The Ketogenic 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 diet to get sufficient amounts of fat. Do I dare say Bacon!
Are You On The “Right” Keto Plan?
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Until next time remember… #PainIsAMyth Everyday is a good day! (even when it’s not)… ~ Julius