9 Common Mistakes Everyone Makes Doing Keto (Ketogenic Diet)

9 Common Mistakes Everyone Makes Doing Keto (Ketogenic Diet)

9 Common Mistakes Everyone Makes Doing Keto (Ketogenic Diet)

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So let’s talk about the nine most
commonly made mistakes nearly everyone makes doing keto, okay?
Number one: doing it without intermittent fasting. Now the whole purpose of keto is to fix insulin, to actually lower insulin, to fix insulin resistance. And why
not add intermittent fasting? Because every time you eat, you raise insulin. So
if you just do ketosis without intermittent fasting, you may not lose
weight especially, if you’re eating like six meals a day. So it’s number one.
Number two: eating when you’re not hungry. So it’s like, if you’re not hungry and
you eat, what’s going to happen is you’re going to spike insulin again. So here you
were, you’re sleeping all night, you’re burning fat, you’re not hungry in the
morning, yet you eat. Well, your body was in fat-burning all night long. So now
it’s going to not be in fat-burning because you just ate. So I would not eat unless
you’re hungry, alright? Number three: eating too much protein. So when you
consume too much protein, you can stimulate insulin as well. So in your
mind sometimes, if you’re working out, you think, “Oh, I need more protein.” But in
reality, all you need is between three to six ounces per meal. It’s much better to
consume more vegetables, a little more fat than excessive amounts of protein,
okay? The only exception is if you’re let’s say, 18-years-old and your
metabolism is super-high. You can get away with a little bit more. Okay, number
four: omitting the vegetables. So in this situation, if you don’t consume enough
vegetables, you’re not going to get the potassium you need to form the protein
on your body parts. You’re not going to get the potassium to help regulate the
heart, the muscles, because it’s a main electrolyte. You need a tremendous amount
of potassium and that comes from vegetables. Seven to ten cups of
vegetables every single day. You’re going to have to bite the bullet and do that. And
also, without vegetables, you can’t flush all the fat coming out through the liver.
Number five: focusing too much on the weight or the keto sticks. So a lot of
times when you weigh yourself, you’re like, “Wow, I’m not losing much weight.” But your stomach is shrinking. Realize that you’re ,when you’re doing this, you are
actually converting more of your energy to making muscle
and you’re losing fat but you’re actually building up more muscle. And
muscle weighs a little bit more, so it might not show up on the scale. So don’t
sweat it. Go by your waist to see if your waist is shrinking. And so, the same thing
with the keto sticks. If you’re not in ketosis, it doesn’t mean anything because
you could be utilizing ketones. Ketones are the byproduct of fat burning, okay? So
if you’re very efficient and you’re burning up all this fat, it’s not going
to show up in the urine. Number seven: too much or too little fat. So this is the
variable that you need to really pay attention to because if you have too
much, it could overload the gallbladder and the liver and cause right shoulder
pain. If you don’t have enough, you might not be able to make it from one meal to
the next, so you’re gonna be hungry but as you do this, and your system is more
efficient, and you’re burning more of your fat, you’ll need less dietary fat.
Okay, number eight: allowing too many carbohydrates, okay? Now if you really
have a person to a food log and they start looking at the hidden carbs, you’re
going to find that it’s like exceeding that 50-gram limit per day. I like to keep my
carbs below 30 grams every single day. However, you don’t have to worry about
calculating the vegetables because we want you to consume a lot of vegetables,
okay? Number nine: worrying about the cholesterol. And this is a big one
because think about it, here you are releasing fat from the fat cells. What
does that mean? That means you’re releasing triglycerides and cholesterol.
So when you do that, what do you think is going to happen in your blood? It’s going to go up, so I put a link down below so you can get the full understanding of what
that means. But it’s not going to be a problem, alright? Thanks for watching. Hey, thank you so much for watching. Keep spreading the word and share this video.

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9 Common Mistakes Everyone Makes Doing Keto (Ketogenic Diet)

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Dr. Berg talks about the 9 common mistakes everyone makes doing keto (the ketogenic diet).
1. Doing keto without intermittent fasting
2. Eating when you are not hungry.
3. Eating too much protein.
4. Omitting enough vegetables. To get your potassium.
5. Focusing too much on the weight or keto sticks.
6. Not adding minerals and B-vitamins
7. Too much or too little fat.
8. Allowing too much carb.
9. Worrying about cholesterol. For data on cholesterol:

Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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