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 Ketogenic Diet Plan 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 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.
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 (NEXT PAGE)
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