8 beginner mistakes on Keto |105lb natural weight loss

hi everybody welcome back to my channel thank you for stopping by today I want to talk about the 8 biggest mistakes that I made when I started keto and the reason that I want to talk about these is because I think it would really help me as a newbie to have heard these and to understand how helped people this far into their journey or I have been doing it for a long time what kind of mistakes are made and how we can avoid them so the first mistake that I made was seen the 20 grams a day carbohydrate has some sort of target that had to be reached nowadays my carb intake is between 7 and 12 grams but when I first started I was seeing this 20 grams is what you have to eat it out you have to eat when 2 grams a care of the day the or less bit it was completely lost on me so I was trying to get 20 grams a day so I was filling up on a lot of nuts a lot of dark chocolate that still had some element of sugar in it I was eating things that were probably a bit too carbee I know I definitely made the mistake of saying oh this little piece of cake is only 8 grams of carbs it's within my macros if I knew what I know now I would never have done that in the beginning so mistake number two that I made was not eating enough vegetables so as I said 20 grams was my target my goal for the day but what I would do is I would keep my vegetables at a minimum so that I could fill up on nuts and chocolate so my nuts and chocolate at the end of the day would probably come up to maybe 12 grams of carbs and that's that's wrong I wasn't eating enough vegetables nowadays as I said my carb intake is between 7 to 12 grams on average a day I don't count it that much because it's all from incidental carbs from vegetables so I really don't keep a hugely close eye on it and I don't even bother to count the curbs in avocado or anything like I'm not as strict as I used to be but it took me a long time to get here so I leave a lot more vegetables than I used to a far less nuts I might have once a month I might have and pecans that I roast in the oven and then put melted butter over with with paprika and I might do that maybe once a month and the reason that I only do that once a month is because I will eat every single pecan nuts are really difficult for me to resist and when I have one I'll have 25 and it just it spirals out of control very quickly I'm one of them well even as early as last week I have too many peanuts I did not feel good and then I had three days of cravings so I'll never learn but I try and enforce this with myself though actually my carbs the majority of my carbs should be from green leafy vegetables not from nuts and chocolate Christina learn so mistake number three when I first started keto I tried to replace the products that I loved with keto friendly pho products right so I think baking right because I was never ever a big cake either but I would enjoy homemade muffins I like donuts once in a while but I loved the likes croissant I loved bread I loved um oat cakes and all that that stuff that's really not not good for somebody who's completely carbohydrate tolerant so what I try to do is find recipes where I could make replacement and I made a recipe that's on diet doctors website is for a dark chocolate cake and I made that but I made it as muffins I divided the batter to stop in between cupcake cases and made them as cupcakes and naturally as every good addict will do my every single one of them no not all in one go because it was extremely heavy but I pretty much at most of those six cupcakes all to myself I've also tried to make keto pancakes but I just find that it's too close to the real thing I mean and this is a good boss it's a good thing that's close to the real thing but for me it was far too close of to too close to the real thing and it triggered cravings for me I wanted more so I find that less is more for me because the less I wanted that the less I have of it the more the control I have so definitely the baked goods so I stopped baking fo cakes I stopped looking at recipes for keto cheesecake it's too close to the real thing and it triggers too many cravings and makes me not feel good so I definitely stopped doing that the one thing that I still continue to strive for is the keto bread now the best one that I found is the 90-second bread and it suits me down to the ground because let me tell you I am lazy lazy lazy lazy if I can find a shortcut around I will and the 90-second bread takes all my boxes one dish don't know washing up to one dish 90 seconds in the microwave and it's done he wants to be faffing around yeast and kneading and waiting for the the dough to rise none of that so it's perfect for me but the problem that I have with the 90-second bread is that it will every single time I will gain way after evening now that's something I'm prepared to do maybe once or twice a month it's fine Sunday morning make some keto bread have it with my eggs benedict or have it with my bacon have a bacon sandwich and that's fine I'll be up a couple of gram a couple hundred grams the next day and it'll be gone within a couple of days so it's it's a balance that is a balanced choice that I have to make um so yeah avoiding making pho replacement food it's something that and I will tell each newbie to do just just go keto for for a few months and get over the cycle of eat wanting more and more or more so mistake number four was eating when I'm not hungry so yeah you you all do this it's one o'clock it's time for lunch okay but the clock doesn't tell you what time to eat your body tells you what time to eat so I think I've talked about this before in a previous video when I started keto I actually went to a phase probably about two months in where I convinced myself completely convinced myself that I was sick that I was ill and the reason was because I completely lost my appetite I was able to eat once a day and I really wasn't hungry so up until that point I had never really learned to listen to my body because the clock says it's 1:00 o'clock it's time for friendship six o'clock it's time for dinner so my buddy had never ever ever I think and I'm not exaggerating giving me signals that I was aware of so I'm sure the signals were there I just wasn't aware of them so I had to learn to listen to my body to understand when I was really hungry when I was bored when I was thirsty because they're different signals what could all be interpreted as hunger so I know when I when I need salt I'll cry of carbs go figure I think him and this is just my opinion I think that because processed foods are quite high in sodium and craving karabük is an easy salty so when I feel like I really craving carbs what I do is two things that I do I eat a lot of fat so a lot of butter a lot of cream bacon eggs all of that and I'll also have some rock salt now I know some people like bouillon some others say drink electrolyte water and I love the electrolyte water myself I drink it sometimes but I love salt I always love salt I for my entire life I have piled my food with salt regardless of whether resulted when it was cooking or not I don't invited to taste it and I'm not going to apologize for that my body wants salt so I just pour that salt on so when I crave carbs I definitely go and grab some rock salt and eat it but learning to understand when I'm actually hungry and eat only when I'm hungry is still something that's difficult for me and I know last week especially I yet when I wasn't hungry because it was meal time and I wanted to be eat with my family and that's okay okay it's it's keitel food and I could probably eat twice that amount not gain weight so I'm going to talk about weight at the end of the video I could talk I could not gain weight because it's all keto food okay and I'm burning it but learning to know when I'm actually hungry and when it's something else when it's boredom or tourists or anything like that is really important and I think that everybody should learn how to do it so mistake number five mistake number five is not getting enough electrolytes and as as I said already I like to drink the electrolyte water but I spent a couple of weeks when I started with really bad leg cramps at night and restless legs so I would have to jump up and move my legs I'm just kind of shimmy and now I would have to literally get off our bed and rub my legs and walk up and down I didn't realize that this was an electrolyte imbalance I thought was just a side effect well it is just a side effect but I didn't understand what was driving that side effect so electrolytes keeping those guys in balance is really important so I would recommend drinking something like Delora light which is the electrolyte replacement you can get in over the counter in the chemists I know in the UK and in Ireland you can get them and I'm not sure what the equivalent is in Americus but but it's the kind of sachet that you would give a child if they've had em norovirus or something like that so keeping the electrolytes balanced is a huge thing and it's going to really ease all those horrible symptoms of starting keto um so mistake number six is eating too much protein so my goal is to eat between 60 and 75 grams of protein per day and sometimes I go over that kinda 8590 and I know that it's going to contribute to a stall from a weight loss from weight loss point of view because protein does have an insulin emic effect on the body so when you whe fat the blood sugar rise is quite small so therefore the insulin rise is quite small but protein pushes it up a good bit more than than faster so I know that when I eat too much protein I'm going to get an insulin reaction - today with the blood sugar because the what happens is that the when the blood sugar goes up obviously the insulin is released from the pancreas to deal with the glucose in the blood that comes from eating the protein so I know that I need to be really careful about how much protein amazing so while I would have bacon and eggs and cheese and sometimes I meet for dinner I just need to be really careful and just make sure that I'm staying in moderate protein and not going towards a high protein diet which can be detrimental when you're trying to recover from hyperinsulinemia or chronically high insulin levels you're going to need to be careful about what you're putting in your body and protein is one of them that you just need to be be a bit careful with so mistake number seven is eating too much fat now you're saying well Christina you're telling us to eat all the fact we want said yeah okay but remember the aim is to make your body run on fat now that can be fat that you eat or it can be stored body fat so definitely join the first six to eight weeks you are going to eat all the fat all the all the butter the cream the bacon the cheese the eggs all of it alright you're going to eat it all because what you have to do is force your body into seeing fat as a reliable fuel source and I've talked about this in other videos but after that once your keto adapted and you know you know you'll know when your keto adapted so once your keto adapted you can pair back on the amount of fat you're eating and allow your body to burn the fat you have on you as fuel now you also have to be really careful with this and balance out the calories you get now I'm not saying calories in calories that means anything but if you have chronically lower levels of calories your metabolism is going to slow down accordingly so you need to be really careful that you cycle so you have days where you don't need so much fat and then you have maybe one or two days where you eat a lot of fat and a lot of calories so remember the thumb and feast we need to keep that cycle up and you need to chop it and change it so the body doesn't say christine is going to eat fat tomorrow let's prepare so you want to keep the body guessing so it's all about the balance between the protein and the fat and that that's that's a difficulty that I had at first so my final mistake mistake number eight that I made when I started keto was having cheat meals so I would be perfectly on keto and then we'd go back for dinner and I tell chips or french fries as you know I would have popcorn at the cinema I would have potatoes for dinner and all I was doing was prolonging the difficult transition between being a glucose burner and being a fat burner this is a great article that a friend sent to me describing how it's easier infinitely easier to be a hundred percent committed to something then is to be 99 percent committed and this is a hundred percent I really shouldn't use that as an example this is completely and utterly totally what keto is about for me I found it so damn hard to be 99 percent so because that 1% that I wasn't ketone made the other 99% so much more difficult and hard work than it needed to be because every weekend well not every weekend but most weekends I was having a cheat meal and it would take me days and days and days and days to recover now I think I could have lost all my weight in 6 months easily if I hadn't started the cheat meals so my advice to everybody would be do it 100% because believe me I am 15 months on keto I am strict 100% keto since February four months four months strict keto no cheat and it is infinitely easier to be key to 100% then it is 99% so there my eight mistakes that I made and that I don't think you should make because learn from my mistake and so this week I'm battling a bit this week with the scales right so one if you watch my previous videos you'll know that I was traveling in the States and then I was in the UK and when I came back over 70 4.1 kilograms which was a 98 pound weight loss so now this week I've been fluctuating between seventy four point one and seventy four point six kilograms it's cooking going up and down and up and down up and down and I'm trying to balance my food to see what it is that is causing this it's getting really really frustrating for me because I am literally nine kilograms 20 pounds away from my goal weight and I know I shouldn't fix it under on the weight and the number on the scale that I should focus on all the positives the clothes are fitting me better when you so close it is so difficult not to focus on that number so I'm kind of getting annoyed down I'm really getting annoyed that I'm not getting anywhere I feel like I'm not getting anywhere but next week is going to be well I don't know how next week is going to be because I'm actually going on holidays so I'm going to do a what I eat in a weekend series and then after that then we'll be going on holidays as I said I want to take you with me just to show you how I deal with any temptations on holidays and how I deal with a supermarket in a foreign country where I might not know the food and my mother did the carb content and uh and how how you can do a keto so thank you for something buying listening to me I hope this is helpful and I'll see you next time

Channel: Keto Christina

Views: 583,294

Rating: 4.8172569 out of 5

Keywords: keto, keto diet, ketogenic diet, keto weight loss, extreme weight loss, weight loss diet, how to keto, how to do keto, how to lose weight fast, keto mistakes, weight loss on keto, ketogenic, ketosis, weight loss chat

Id: jkElUrGu1cI

Length: 20min 37sec (1237 seconds)

Published: Thu May 25 2017