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6 Simple Mistakes that Ruin Weight Loss Results: Doing Keto the Right Way – Healthy Ketogenic Diet

are you on keto right now but you're not
losing weight did you come to keto for that amazing
weight loss potential but maybe even found yourself gaining
weight would you like to know how to do keto successfully
today i'm going to talk about the top six problems that we
face living a ketogenic lifestyle and how to overcome them
hello wellness Warriors welcome to Mind Blowing Health and Wellness with Violet i'm Violet your keto psychologist the
reason i make these videos is to help you to understand that when our physical
health and mental health come together it creates that overall sense of
well-being if this is something that you're working on
subscribe because i make new videos every week first of all
keto is so simple that we think we're doing it correctly
because there's one instruction take your grams of carbs
under 20.

It's really hard to imagine that we could be making a mistake here
but the problem that i see is that when we believe
that we know how to do something we walk forward believing that whatever we're
doing is correct even if it isn't to correct this problem
what we need to understand is that first of all nobody's perfect
the idea that because i heard a piece of information once
i'm going to be living it out perfectly forever without having to check on
myself not likely but second of all knowing
what i'm trying to accomplish and actually accomplishing it
are not the same thing i need to have a way to figure out
am i actually doing keto the way that i'm supposed to be doing so am i
actually accomplishing eating less than 20 grams of carbs per
day that's first and foremost if you are not eating less than 20 grams
of carbs per day you will not be in ketosis and you will
not be doing keto correctly i want us all to entertain the
possibility that if i'm not losing weight
there's a possibility i'm overeating my carbs and so the first thing that i will
double check when i see myself not losing weight
especially if there's actually weight to lose is my
carbohydrate intake if i think i'm doing everything right i
won't check that piece of information all we need to do is have our carbs
under 20.

To do keto correctly so to get into a state of ketosis that's all we
need it's not all we need to lose weight so
how much protein that i'm eating and how much fat that i'm eating
actually matters when we're doing a ketogenic lifestyle
if i overeat anything i will gain weight if i eat
enough of anything to have the energy to fuel my day
my body will use the energy that's coming in rather than
the energy that i have stored on my body honestly the best way to make sure
that you are doing keto correctly and that you are eating the right amount
is to eat to satiation which means i don't eat until i'm full i eat until
i'm my body is giving me that feeling of i'm not hungry anymore that's a very
different feeling i actually have to look out for that
feeling we know the feeling of full what i'm looking for you to do is eat until
you feel like you're okay like i'm just not hungry anymore
even if i could eat more the second problem that people face when they're
living a ketogenic lifestyle is they get bored with track
and this problem is related to the first one
so if i'm not tracking my food i actually can't guarantee
that i'm not overeating my carbs i can't guarantee they're not overeating fat and
protein because i'm not tracking my food it is
so important for us to especially while we're in the weight
loss phase to weigh everything that we're eating
and to track everything that we're eating i
know for myself when i started to live a ketogenic lifestyle
and i actually allowed myself to weigh the amount of carbs and broccoli
to weigh the amount of carbs in potatoes at the beginning because i didn't know
that i was gonna take those out of my life
to to double check how much carbs was in rice and pasta and
when i started to check where are these carbohydrates that were attacking my
body coming from i was shocked to learn
how many carbohydrates there are in very typical foods that i was eating
on a very regular basis in order for me to truly understand
what i was doing with keto and make sure that i was under 20 grams every single
day i weighed everything and you know what
at the very beginning of the process there were a few days where i went over
and as i got more comfortable with what i was eating i still had days where i
was really close to my 20.

Understanding what we're trying to
accomplish and then living that without tracking it's two
completely different things today i don't track
every single day but i track once in a while
why well because even though 99 of the time i'm eating things that
cannot come close to 20 grams of carbs in a day
on those few occasions where i decide to have
some kind of cheesy something to eat or some kind of
high protein something to eat where i know like oh i might go over my protein
even if i don't go over my carbs i check it is so much better for me to
check and be sure that i haven't gone over
than to think i'm doing good and three months later step on the scale
and violet is overweight or to have aches and pains and not
understand why am i feeling this way by checking
and being sure that i'm eating what i'm supposed to eat
and keeping my numbers where i want to keep them i keep my body feeling the way
that i want it to feel i'm actually going to put a special
category right here for overeating fat because i understand that
90 of the people who talk about keto in the online world call keto
a high fat diet and i understand that they call keto a high fat diet because
we go from eating large amounts of carbohydrate
to getting most of our energy from fat i just want to pause
and i want everyone to just think about this for a second because we make the
mistake of believing that because keto is called a high fat
diet then the goal is to eat a lot of fat
that's actually not the goal the goal is to get your
energy from fat the average person eats 350 grams of carbs in a day
and we're trying to switch it rather than eating 350 grams of carbs in a day
which is attacking the body we go down to 20 grams of carbs or less
now honestly the or less part of the story
gets so overlooked if i eat zero grams of carbs in my day
and i do that for a year my body will be fine
if i do that for five years my body will be fine why
my body will make the carbohydrates if i don't eat
it's supposed to do it that's what it does my body knows how many carbs
it needs to function a certain way what does that actually mean for me
of course if i take the carbohydrate count down from 350
to 20 our body is going to struggle in the beginning
so in order to get my body to adapt and to use
fat for fuel at the very beginning adding a little extra fat
helps us to get fat adapted i need you to understand something
if your goal or part of your goal is to lose weight when i take my
carbohydrate count down to 20 and then i raise my fat intake to
more than i was eating before it doesn't matter how much more
when i raise it it's only to help my body adjust
if i actually want to lose the weight then when i feel like my body
understands that now we're using fat for fuel i stop ingesting
extra fat for the very basic reason if i eat enough fat to fuel my day
my body won't take it from my body if i eat enough
fat to be overeating fat i will still store
i also want people to understand that taking my carbs
down to 20 and then taking my fat down to
i'm eating enough fat to make it from meal to meal
but i'm not eating so much fat that my body doesn't pull some from me
i want us to understand that this process
will last as long as it needs to last while your body is repairing and your
body is getting you back to the weight that you should have been
so getting you back to an ideal weight one of the common problems with the
standard american diet is that although we believe that we
should be doing low fat and most people try to do low
fat and the funny part is that a lot of the
times we end up eating things that are not
low fat because we end up eating things like pizza
we end up eating things like hamburgers we end up eating things like french
fries those things are actually high fat high
carb when you have high fat and high carb in
the same meal you guarantee that you're going to gain
weight i want people to understand that we're trying to correct years and
years of damage to the body by understanding
that high fat high carb and even just high
carb is damaging the body and causing weight
gain the fourth problem that we tend to
encounter when we're trying to live a ketogenic lifestyle
is the bad advice that we get that says that you can do keto and then have
cheat days days off high refeed days high carb days whatever you want to call
them this idea that every few days we can eat more than 20 grams of carbs
there's so many problems with this but basically
if i allow myself to do 20 grams of carbs
for six or seven or eight days and then i have a cheat day a refeed or whatever
you want to call it yes i'm going to no longer be in fat
burning because my body is gonna get pushed out of
ketosis because it has to get that sugar that i've just eaten
out of my blood first of all i'm pushing myself out of ketosis
every 6 to 12 or even even if you do this monthly i'm taking
myself out of ketosis monthly why this is important for you to think
about and to realize that it's a bad idea
so let's look at weekly first if every week
i'm pushing myself out of ketosis it takes three days
for the typical person who's metabolically okay
to get into ketosis remember we're starting from a point where we are
metabolically damaged probably gonna take us four days
might even take five days depends on how much damage you have
so i live six days restricting my carbohydrate intake
which i'm going to assume that because you're new to this
it's not fun but even if you've been doing it for a while
i live six days okay maybe i'm used to the routine but then on the seventh day
i eat high carb i push myself out i'm doing my three
maybe five days to get back into ketosis the truth is
maybe you have one to three days where you're doing
your body is able to clean up and be in a ketogenic state but then you
have actually four days in the week that
you're not and the question i have for you
is can you imagine that you're cleaning your house
and one day a week you just allow people from all over town to just throw garbage
in it and then you're gonna spend four to five
days cleaning up for that fifth sorry that seventh day to
come along and they're just gonna throw their garbage in your house
but you be you you're continually forever
cleaning your house we don't recognize that that's what we're doing to our body
i'm actually spending more time in the state of trying to get back into ketosis
than i'm actually spending in ketosis i feel like
the alcohol example is the best you wouldn't struggle
through six days of not drinking knowing you're gonna drink on the
seventh day and believe that you're actually trying to get off
alcohol if i allow myself to drink every seventh day
i'm not trying to get off alcohol if i allow myself to have
garbage food every seventh day i'm not trying to heal my body
let's talk about people who maybe are gonna go a month let's talk about people
who maybe are gonna go six months before they have a cheat day
why do i still not recommend this same reason for alcohol you know what
when you're addicted to something and you let it back in the door as many
of us have either experienced or watched other people
experience that you could be two three years
without drinking have a drink boom you're on a bender
boom your life is back in chaos two three years without smoking stress
at work you have a cigarette next thing you know you're back in the cigarette
why do we believe that we can just put down our sugar addiction
as if it's nothing what will happen is that six months you're gonna have that
cheat day and it sometimes it's gonna be a cheat
two days and sometimes it's gonna be a cheat
two weeks and sometimes it and then next thing you know i'm not doing keto
anymore i'm not trying to force people to do
keto my bigger point is did you spend six months cleaning up
your body to turn around and put garbage back in your house i
don't think so i don't think that's what we want to do but it's what we end up
doing because we don't allow ourselves to
understand how very important it actually is to
take it seriously feed yourself healthy food allowing
yourself to eat junk creates a junk body one other thing i
want to point out i hear so many people talking about how
keto flu lasts weeks and weeks and weeks and it i mean
first of all keto flu i did have it not a fun experience i
would not want to be living that for weeks and weeks and weeks i could
see how living keto flu for that long would cause people to quit
to give up to not feel like it's worth it what
causes people in my opinion what causes people to live
keto flu over and over and like it's lasting weeks
is cheat days is not doing keto with the understanding that
it means i'm putting down the carbohydrate heavy foods
when you allow yourself to kind of get through and get into ketosis and then
re-engage sugar and then have to start over and get
through it every time you do that you're re-engaging
your addiction and because you're engaging your addiction you have to go
through withdrawal again i want people to be successful if you
re-engage your addiction you will re-engage the damage to your body you
will re-engage the weight gain the fifth
problem that we lift very regularly actually because we're so
used to being on a schedule is we eat when we're not hungry we eat
when we're bored or any emotion actually we celebrate with food we escape with
food we associate food with activities so you sit to watch a
movie you eat popcorn you're sitting on the patio you're
having a snack it's a celebration you're eating something you go to a party even
like we cannot go to a party without thinking about what are we going to eat
there we're so used to associating food with
activities and fun stuff we're so used to just having situations
where food becomes the focus rather than
understanding that the real focus is being healthy and eating food to fuel
the body so when we're eating because it's time
or we're eating because it's fun in actuality what we're not doing
is understanding our own hunger the other thing i want people to understand
is what i call phantom hunger and that's this idea that
sometimes we eat because we feel hungry
but if we actually intervene so drink some water or wait 10 minutes
a lot of the times what we'll realize is that the hunger goes away because we
weren't actually hungry or because the body just
decides that okay we did need some energy i'm gonna grab it from
the body letting my body tap into me sometimes is a good thing
right because when we actually eat every time we have that signal of hunger
which is sometimes being triggered by seeing a commercial on tv
or sometimes being triggered by the time of day it's oh it's noon
it's time to eat and not really being triggered by the actual
fact that i'm hungry if i let myself eat at every one of those times if i let
myself snack every time i think about oh it's halfway
between breakfast and lunch i should eat
something because that's what we've been told to do years and years ago
when i let myself engage these things the unfortunate reality is this
i gain weight every time you eat especially when you're eating and you
don't actually need the energy every time you eat you rise your insulin
every time i rise my insulin my body gets put in the position where
it's trying to do something with that energy now if i
wasn't actually hungry my body didn't actually need that energy
so what will it do with it it will store it the story of our
overweight lives that we're eating energy that we don't
need that's getting stored while the energy that we could be using
is sitting on us and we're upset about it drinking some
water some black coffee drinking something
that just to allow yourself to have a flavor
without having any energy coming into the body
is going to help you to understand if you're actually hungry because guess
what will happen if i drink some coffee black coffee
nothing in it if i drink some water and i'm actually hungry that's not going
to do anything for me right a few minutes later i'm going to
be hungry again because i actually needed energy versus if i
drink those things and i feel fine it's because i didn't need any energy
one of the problems that i had was that i was overeating my pro so if
you over eat your protein because protein gives a medium reaction
so fat gives a least reaction carbs gives the highest reaction
proteins in the middle that insulin reaction though
still contributes to insulin resistance it still contributes to
physiological problems of not of your body
eventually getting to the place where it doesn't
manage the carbohydrates well because there's too much
insulin floating around in your body so what's important for us to recognize is
that if i'm doing more of a carnival style
way of eating i still need to remember that the goal
is not to eat till full the goal is to eat till satiation i feel
like that was you know one of the things that i struggled with is that
sometimes if all i have on my plate is meat it's so easy to feel like i could
eat a bit more because i didn't have the vegetables
there to feel like it took me long to eat
how long we are spending eating so that feeling of satiation
and and not just the feeling of satiation in the body but that feeling
of being satisfied with how my meal was we're going back to habits that we
created when we were doing standard canadian standard american standard
caribbean diet that we were eating huge amounts of food
and we were feeling full and that feeling of fullness is what told us to
stop eating when you now go to the place where i'm
not eating till full i'm eating till satiated
and all i have on my plate is meat sometimes
it's easy to fall back into that mistake pay attention to yourself
allow yourself to still listen to those signals of satiation
one of the tricks that i've come up with for this situation so if you're eating
mostly meat if you're eating mostly you know eggs or
like you know dense protein heavy foods i cut my pieces
small and chew them very well slowing down the process of getting the food
into you allows you to better sense so when your
body has had enough because you get that signal
from your body saying oh wow you had enough the more stuff you have on the
plate the more time it takes you to eat it the
more chance you get for that signal of satiation
to be sent to your brain and stop you from eating to learn more about doing
keto correctly tap the screen right there you're going
to find a video that's going to help you to improve your health i want to thank
you for watching Mind Blowing Health and Wellness with Violet
can't wait to talk to you guys in the next video

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