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These are the 5 biggest ketosis mistakes that prevent fat loss. You want to make sure you avoid these common mistakes on the ketogenic diet especially if you're doing it for weight loss. To lose weight on ketogenic diet and to get results you have to be sure that you're not messing up your meals and your recipes especially for beginners. watch this video to understand why keto is not just a low carb diet. 🔥 FREE 6 Week Challenge: https://gravitytransformation.com Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/ So you're following a Ketogenic diet or your just getting started by cutting back on some carbs and you want to get into ketosis and stay there. And the reason is because you want to burn some extra body fat and get really lean without being miserable. And you find out that ketosis is pretty much a state in which your body predominantely starts using fats for fuel in the form of ketone bodies rather than glycogen. So you start following a ketogenic diet and in the beginning your results are pretty good, but then a few weeks in things start to slow down or maybe things come to a complete halt. And if that happened to you or if it's happening to you right now I'm really glad you found this video because today I'm gonna go over the 5 biggest keto mistakes that stop your fat loss and bring you out of ketosis. Some of these mistakes can potentially even make you gain body fat rather than lose it, so you really want to make sure that you avoid all 5 at all costs. Let's start with mistake number one, thinking that the ketogenic diet is simply a low carb diet. I know that this doesn't sound too bad but this is one of the biggest mistakes because people are very quick to identify carbs as the culprit responsible for their higher body fat percentage. Then usually the second macronutrient that people identify with gaining weight and storing body fat is fat. And those of you that have been doing keto for even a little while now know how important eating fat is for you to get into ketosis and maintain your energy levels while burning your own body fat. However, the last macronutrient that most people would never consider slowing or stoping fat loss is protein. I mean afterall protein is the all worshiped macro of the entire fitness and health industry, how can protein ruin ketosis. Well I'm here to tell you that having too much protein can and will take you out of ketosis. The ketogenic diet is not a low carb diet it is a combination of a low carb, high fat, and moderate protein diet. The reason why your protein intake should not exceed a low to moderate level is because if you have too much protein your body will turn the protein in to blood sugar in your liver through a process known as gluconeogenesis. In this process not only do you increase your blood sugar but you can also spike your insulin levels, and in case you don't know insulin is your fat storage hormone. Once your body has the option of using the blood sugar or glucose for energy it will choose that over your fat stores and you will stop burning fat. So to prevent this you can go get a glucometer and ketone blood test strips and constantly test yourself, which may actually help for some of you. But for those of you that don't want to be bothered just make sure you keep your protein intake below 20 percent of your total daily calories. Many people following the ketogenic diet would say that you have to go even lower than that like 15 percent of your total daily calories and others will say you can go higher and have 25 percent of your total calories from protein, however if you stick between a range of fifteen and twenty percent you should have no trouble getting in to ketosis and staying there. Make sure you don't make this mistake remember the ketogenic diet is not only lower carb diet it's a high fat, moderate protein, low carb diet. And when the it's done correctly thats when it'll help you melt the fat from your body. Moving on mistake number two is a mistake that I made when I first tried to follow a keto diet and that mistake was accidentally eating too many hidden carbs. With this diet plan you only want five to a maximum of ten percent of your total daily calories coming from carbs. For most people this is going to wind up being under thirty or even twenty five grabs of carbs per day. And let me tell you from experience even when you're trying not to, it's so easy to accidentally eat 25 grams of carbs. Very rarely will someone grab a piece of bread, or make a bowl of pasta while following this plan. However there are many snacks and processed foods that might lure you in because it says sugar free on the front of the box. However, if you were to take a closer look you would see that they might have replaced that sugar with things like corn or rice syrup, honey, or even fructose. Most people know to check the nutrition label and if you don't then I recommend you start, but even if you check every nutrition label
Author and founder of The Primal Blueprint, Mark Sisson, opens up on AMP at his home in California to share his secrets to success on a keto diet and explain why he shuns the biohack trend to follow the tried-and-true evolutionary approach to human optimization.
Visit http://themodelhealthshow.com/ to subscribe for free updates, new episodes and much more. On this episode you will learn: * How chronic cardio (and an accompanied high carbohydrate diet) eventually led Mark to a big wake up call. * Why we often think we should just “try harder” if we’re not getting the results we want. * What lifestyle factors endurance athletes should consider to effectively improve their results. * What a ketogenic diet actually is. * Why the human body is designed to efficiently store and burn body fat. * What it means to be metabolically flexible. * Why your body is far less likely to burn stored body fat if you’re constantly eating carbohydrates. * The truth about the amount of carbohydrates that humans evolved eating. * How eating candy and eating bread can have the same effect on your metabolism. * Which one becomes insulin resistant first: fat cells or muscle cells. * Why fruit was the perfect food to help humans fatten up as we evolved. * The surprising amount of ketones your body can produce each day. * The difference between ketosis and ketoacidosis. * Why keto strips are a poor indicator of healthy ketosis. * The impact that insulin has on ketosis. * Who needs to be more cautious when trying a ketogenic diet. * The benefits of MCT oil. *How stress can be a hindrance to a successful ketogenic diet. * What some of the biggest mistakes are that people make on a ketogenic diet. * Simple tests to see if you’re ready to take a deep dive into ketosis. * Why a fast metabolism might be the opposite of what you really need. * Why developing the SKILL of reading your appetite is so important (the cheesecake example!). * Why not having any food post-workout might carry some nice health benefits. * Where the Atkins Diet slipped up (hint: plastic cheese!). * The delicious healthy fats you can enjoy doing The Keto Reset Diet. * Whether or not exogenous supplemental ketones are effective. * What concerns you should have about nutrient deficiencies on a ketogenic diet. Items mentioned in this episode include: * Organifi.com/model == Use the coupon code model for 20% off * Onnit.com/Model == Get your optimal health & performance supplements at 10% off Visit http://themodelhealthshow.com/ to subscribe for free updates, new episodes and much more. The Model Health Show has been featured as the #1 Fitness & Nutrition podcast on iTunes. Thanks so much for listening and sharing!
When you say "ketosis doesn't matter" you know you're bound to take some serious heat in the Keto community! Ketogenic diets are being touted as a miracle fat loss strategy, but with all the hype and excitement there are still a ton of misconceptions. The biggest one revolves around the state of ketosis and its effects on fat loss.
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Mark Sisson is a former endurance athlete turned nutrition author and entrepreneur. In 2006, he began his popular health blog, Mark’s Daily Apple, where he’s blogged every day for 12+ years. Mark is the founder of Primal Kitchen Foods and best-selling author of several books including The Primal Blueprint and his most recent hit, The Keto Reset Diet.
Health Theory is a bi-weekly interview show, hosted by Quest Nutrition co-founder, Tom Bilyeu. Each episode offers tactical steps one can take to improve their wellbeing and achieve their goals.
What does primal really mean? [02:19]
The importance of dietary fat [05:20]
The context of calories [08:08]
What is metabolic flexibility [09:42]
Endurance training using old technology [12:18]
Ketogenics and endurance training [16:44]
Does keto allow you to eat less? [19:35]
Reframing how you think about sacrifice [23:34]
The Keto Reset Diet [29:50]
Finding your food limits [34:35]
How eliminating grains cured Mark’s IBS [38:46]
Why keto may improve your microbiome [43:37]
Living awesome [47:25]
MENTIONED IN THIS EPISODE:
Primal Endurance: http://amzn.to/2F1X0fJ
The Primal Blueprint: http://amzn.to/2BUGZtr
The Keto Reset Diet: http://amzn.to/2BVdoA2
Mark’s Daily Apple: http://bit.ly/2F9tyYB
Primal Kitchen Foods: http://bit.ly/2p0qB5S
The Context of Calories: http://bit.ly/2oALkK1
Phinney & Volek: http://bit.ly/2hZW6F5
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