The 16 Biggest Keto Mistakes: DON’T MAKE THEM!

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let’s talk about the 16 biggest keto mistakes that will block your progress all right number one not reading labels you end up eating a so-called keto friendly something and it’s not actually keto friendly now as you start doing this you’re going to get better and better and you’re going to catch things and you’re going to learn certain things but let’s just start with the atkins bars and shakes okay if you look at the ingredients you’ll find all sorts of things that are not just not keto friendly but they’re not healthy at all they have this protein blend with soy protein isolates which is really hard in the liver and it will increase your estrogen and its gmo so there could be traces of glyphosate which is an herbicide then they put whey protein in there which is the highest on the insulin index and then sodium caseinate which is not the best normal source of protein but the combination of those is very very inexpensive protein all right and then we have this thing called polydextrose what the heck is polydextrose it’s a synthetic fiber right and they’ll say that oh it’s a fiber so it’s not going to increase insulin and even the fda approved it as being a dietary fiber but the research is so new and i know people who consume products like this results are not near where they should be and they have bloating and they have digestive issues and so any of these new synthetic fibers i just would recommend staying away from them and then we have an ingredients maltitol which is the worst sugar alcohol i mean it’s recommended for diabetics but on the glycemic index it’s like a 52 and that’s just like way too high it’s the absolute worst so-called diabetic friendly sugar that you can consume and i’ve done a video just on that one sugar alcohol and then they add vegetable oil right but what type of vegetable are they using soy oil gmo very cheap and very high in omega-6 which creates inflammation there’s artificial flavoring and they also add maltodextrin now on the glycemic index maltodextrin is one of the sugars that is even higher than glucose is the worst sugar that you can consume i don’t know why they put it in their low carb keto friendly bars and of course then you have slimfast right i mean they play both sides they sell to people who like sugar and now they’re getting into the keto market so the first ingredient is milk protein concentrate and of course it’s not organic or grass-fed cows guarantee they use canola oil which is gmo they also use maltodextrin artificial flavors i mean i think they used to have a different formula but they’ve been bought out they use whey protein isolate which is very high on the insulin index and they use this other fiber called iso multi-oligosaccharides imo and i used to recommend it for various syrups and different ingredients because it gives you that wonderful texture but it’s going to spike your blood sugars so you do not want to consume anything with imo and then you have other brands like hilo chips they have potato starch that’s not keto friendly so if you see potato starch tapioca starch tapioca fiber and soluble corn fiber i would recommend not consuming it i mean even the soluble corn fiber there’s 10 different versions some have forty percent sugar some have four percent sugar so you don’t really know what you’re getting but even v8 now is putting the soluble corn fiber in their v8 so they can say it now comes with fiber the fiber’s not from vegetable it’s from this soluble corn fiber now i just need to say this really quick the study that they did with soluble corn fiber and they said it will lower your blood sugars well they’re comparing it to glucose so that’s the control so if you’re comparing it to glucose and it lowers your blood sugars more than glucose then they can say it lowers your blood sugar but they sometimes fail to mention that they’re comparing it to glucose so number one very important read the ingredients always especially in the beginning so you get used to it all right number two not looking at the serving sizes there’s a couple points about this number one maybe you look at the carbs in salad dressing and it says two grams of sugar right and that is per serving size not per bottle so it’s like per teaspoon so who would use one teaspoon of salad dressing on their salad i might use six or seven or even eight so you have to multiply the serving size by the sugars or the carbs to get the actual value the other little trick that they use is it’s called a roundup trick let’s say a carb has point eight carbs it’s less than one so they rounded to zero so if you increase the serving size you could be getting a lot of carbs but not knowing it because of this rounding little trick that they use all right number three judging your success based on weight loss let’s say you started the ketogenic plan and you didn’t lose weight in the first week and you go wow it didn’t work i’m gonna quit what you have to realize is that the first fat that’s going to be burned is the fat inside your liver okay a really interesting study that shows that you can reduce 50 percent of your liver fat within the first 14 days so your body is going to get rid of that before your belly fat so you may not see much weight loss initially especially since you have to get healthy to lose weight the concept of get healthy lose weight is very very very important you don’t lose weight and get healthy you have to get healthy then lose the weight and you might want to let that sink in because it’s a heavy concept it is something that is very opposite of what people have been telling you your whole life they’ve been telling you to just lose weight so you can get healthy because obesity is a health risk well actually it works a lot better if you just focus on your health because the weight will come off as a natural consequence of being healthy and sometimes getting healthy takes a little bit longer especially if you’ve been eating poorly your whole life all right number four comparing your results with others like your spouse not a good idea it’s very discouraging especially if you’re a woman and you’re comparing your weight loss to men because men don’t have as much estrogen and so women have estrogen and estrogen makes fat especially around the hips the buttocks the thighs so you can’t really do a good comparison all right number five not consuming enough salt when you’re on a ketogenic plan um you’re gonna lose more salt and if you don’t add more salt i’m gonna recommend sea salt not table salt you’re going to feel weaker you’re going to feel the keto flu so add more salt to prevent those two big symptoms all right number six the cheat day i don’t know whoever came up with the cheat day but um i’m not going to recommend a cheat day on this plan i mean would you recommend a cheat day when you’re married let me find out hey honey karen i had a quick question yeah what do you think about this uh concept of a cheat day for a marriage [Music] all right there’s your answer cheap days don’t work in the marriage and they don’t work in your diet all right number seven you’re doing too much or too little fat now even though the ketogenic diet is about 75 fat i found a couple interesting things about this that may help you initially when you do the ketogenic plan if you increase more fat so you can fast longer that’s going to help you we’re not trying to lose weight necessarily we’re just trying to fast longer and that transition might only take like two or three days when you start to get into ketosis and your appetite goes away and you’re fasting longer and you’re continuing to add all these additional fats like mct oil the keto snacks the keto bombs are called all the extra butter on top of the fat that comes with your protein you may find that your weight loss is not as much as it should because if given the choice the b