Mistakes #1 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.
Mistakes #2 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!
Mistakes #3 If you don’t exercise, you might as well give up trying to Ketogenic diet 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!!!
Mistakes #4 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.A client of mine insisted on jogging two miles a day on Ketogenic diet. 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.
Mistakes #5 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 Ketogenic diet 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 Ketogenic 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.
Mistakes #6 We need potassium to preserve lean muscle mass and a lack of magnesium can lead to dizziness, as well as fatigue and muscle cramps.
Mistakes #7 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.
Mistakes #8 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.
Mistakes #9 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.
Mistakes #10 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 Ketogenic diet.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 Ketogenic diet 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.