The 5 Biggest Ketosis Mistakes

The 5 Biggest Ketosis Mistakes

The 5 Biggest Ketosis Mistakes

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there are a number of critical mistakes that people make when they go onto a ketogenic diet and a lot of it simply has to do with not knowing the science so I’m gonna break down the top 5 critical ketosis mistakes that I see most people making but before I get into the science let me please ask that if you haven’t already hit that subscribe button so you can make sure that you’re getting 2 to 5 videos per week they’re gonna help you get the most out of whatever you’re trying to get out of life as pertains to your diet nutrition lifestyle and business so let’s get right to it and talk about the five most critical mistakes that you’re probably making in ketosis the first one is one that’s obvious but people don’t always really realize and that is the fact that you’re not getting enough fats okay what we have to look at first and foremost is a true a true therapeutic form of ketogenic diet really is 90% fat 8% protein and 2% carbs now I don’t expect you to be consuming that that’s a super therapeutic version and that’s not really practical for the everyday person but I want to make sure that you know this because that’s where a lot of the science in terms of ketosis has been predicated upon it’s been predicated upon consuming copious amounts of fat so what most people don’t do is get the right amount of fats they end up loading up on protein they make crusts for pizza made out of chicken they make crusts for pie made out of almond flour that shirt has some fat in it but it’s so high in protein you’re filling up on that stuff and you’re not getting the fats that you need so then by default if they were to try to get enough fats by ratio they end up with this huge amount of calories what I strongly recommend you do is cut the protein amount that you’re consuming more than likely based on how many people I’ve talked to probably in half and increase the fat content it’s gonna feel weird because it feels like you’re just consuming so many fats and you’re not supposed to be doing that in our traditional society but the MCT oil the coconut oil the palm oil all those healthy fats add up so I highly recommend that you get yourself closer to something like an 80% fat intake 15% protein intake and 5% carb intake if you truly want the body fat burning and the mental effects of ketosis which leads me into the next mistake that mistake is not properly you see a lot of us just like what I talked about before we don’t end up really measuring and seeing if we’re in ketosis so we just assume that even though we’re not getting enough fats that were in ketosis that’s exactly when measuring is so critical now there’s three different critical ways that you can measure okay the first one is by measuring through your blood blood meters measure your blood beta-hydroxybutyrate levels this will tell you how far into ketosis you are and if you are producing beta-hydroxybutyrate which is the main energy source for your body when you’re in ketosis the other method is using a urine strip urine strips measure acetoacetate the only downside with the urine strips is once your keto adapted you’re not producing a lot of excess acetoacetate they’ll stop registering you as in ketosis so even if you are in ketosis they may not read it the third method is by measuring your breath acetone levels and there’s a lot of devices that can allow you to do that but really the most important thing here is no matter what device you’re using you need to start measuring because you can’t track what you don’t know and you can’t truly truly measure your results if you don’t have the constant of knowing that you’re in ketosis now let’s get into the third and what I think is the most important one hands down okay here’s the thing when we are in ketosis we really aren’t taking care of our gut health and it has to do with a couple simple things it’s not that we’re just neglecting our gut health it’s the fact that when you’re in ketosis things change you see we have billions of bacteria in our gut and normally the bacteria in our gut is feeding off of proteins sugars glucose and I’m feeding off a little bit of fats but when you’re in ketosis you’re depriving it of a lot of the glucose so it’s having to run on fats well that’s okay except by and large and studies have shown most bacteria that feed on fats are high in endo toxins okay we’re talking about things like lipopolysaccharides what lipopolysaccharides are are basically compounds that can trigger an inflammatory response in the body and this results from what is known as gram-negative bacteria gram-negative bacteria occur in our intestinal tract they’re a natural part of life but what we always want is a balance of gram positive and gram negative and if we have too much in the of gram-negative essentially we have too much bad bacteria and this bad bacteria contains endo toxins which are basically toxic compounds that go inside the cell when these lipopolysaccharides get into the bloodstream they make us extremely sick okay they can cause a lot of inflammation they usually pass into the bloodstream through something like a leaky gut so when we’re in ketosis we have to be super careful because our endo toxins or a lipopolysaccharides are sky-high so we have to start taking some drastic measures there’s even one study that laid it out pretty good this study by the journal Diabetes found that those that were consuming a high-fat diet in this particular case seventy-two percent fat which sounds pretty close to what you would be consuming on a ketogenic diet ended up having extremely elevated levels of endotoxins high levels of lipopolysaccharides so therefore we were able to see that yes a high-fat diet does correlate with lipopolysaccharides and high levels of endotoxin so i hope i’m not scaring you away from ketosis i’m just telling you that there might be something you need to do and what i highly recommend doing is utilizing bone broth whenever possible here’s the thing remember the gram-negative bacteria I talked about well now that only really becomes a problem when it crosses through the intestinal tract and gets into the bloodstream which occurs when you have a leaky gut or when your gut mucosa is broken down so that’s why you want to be consuming bone broth whenever possible simply because bone broth has the collagen in it that’s going to help support that mucosal layer so that that doesn’t cross in your blood stream additionally has glutamine in it which not only is tremendous for your immune system but it inhibits that gut mucosa breakdown in the first place and in addition to that it stops the apoptosis of certain bacterium so basically what it ends up doing is it allows the proper proliferation and growth of the good bacteria and it stops the cell dividing of the gram-negative bad bacteria that’s where bone broth plays a critical critical role and those of you that know me know that I always stand behind kettle and fire and you can use the code Thomas 20 and pick up some bone broth if you haven’t already the link is in the description so now let’s go into the fourth most common mistake that people make and that is simple not drinking enough water because it’s so crazy easy to get dehydrated when you’re in ketosis here’s what you have to remember for every one gram of carbohydrate that you consume you hold approximately 3.7 to 4 grams of water so when you start depriving your body of carbohydrates well then your body’s gonna start losing that excess water which means you’re not going to be retaining that excess water which means that therefore your over all dehydrated but additionally your insulin levels are going to be low and insulin helps tell the kidneys how to retain water or how to flush it when your insulin levels are low your kidneys don’t quite regulate water the way that they should so you get dehydrated a lot easier so you have a double whammy you have the combination of not retaining water from the carbohydrates and you have the kidneys working against you by flushing water so make sure that you’re constantly staying hydrated as much as possible and the water unfortunately it’s going to run right through you so you’re gonna probably be hitting the restroom a lot and that leads me in to the fifth most common mistake that ties right in with number four and that’s not getting enough minerals you see what comes with urinating a lot losing a lot of minerals losing your magnesium losing your sodium losing your potassium and particularly sodium and people freak out because they don’t want sodium usually but the simple science is that sodium is so critical for proper water retention so make sure you’re adding salt to your food when you’re in ketosis make sure you’re eating lots of things like spinach and almonds that are going to help you hit the magnesium in or at least take a magnesium supplement if you can’t do that potassium you’re gonna get that from avocados you’re gonna get that from cream of tartar it’s really easy to get you just want to make sure you’re adding it in but most importantly get the sodium in so that you get the water into the cell and into the muscle so that you can actually feel good a lot of times the reason that people feel fatigued is either because their gut health is suffering they don’t have enough fats or their mineral deficient so as always make sure that you’re paying close attention to what I say in this video so you can get the most out of your life and again just for reference I’m good friends with the guys over at kettle and fire and Justin the owner is a very good friend of mine that we go way back so make sure you use that code Thomas 20 to get the most out of your bone broth I will see you in the next video and make sure you let me know what other videos you want to see in the future particularly surrounding the world of ketosis and fasting I’ll see you soon

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The 5 Biggest Ketosis Mistakes

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The 5 Biggest Ketosis Mistakes

#1 – Not Enough Fats

By sufficiently restricting carbs (and protein) you’ll enter a state of ketosis, so even if you’re fat intake is lower than it should be, you’ll likely maintain a ketogenic state

A common problem people have is that their ratio between fats, carbs, and protein is off, causing them to feel sluggish and lethargic – creates an unsustainable way of eating/living.
• Realistically, it should be 90-8-2

#2 – Not Accurately Testing

Many keto dieters that only track their food intake assume that they are in ketosis and neglect using proper testing methods to verify their metabolic state

Blood ketone meters test for BHB in the blood and are one of the more accurate, albeit, expensive ways to test for ketones

Acetoacetate can be measured directly in the urine through the use of urine test strips

They are easy to use and very cheap; the only downside is that after a while, once you have become keto-adapted, your body becomes efficient at using acetoacetate and you will have a lower reading of ketone levels on the strip

The best, yet most costly, way of testing for ketones is via a breath meter – acetate is excreted through the breath and has been found to correlate very closely to levels of BHB in the blood

It is the most expensive way to test for ketosis, but breath meters are a one-time purchase and are reusable

#3 – Neglection of Gut Health

Dieting mistakes can contribute to imbalances in the microbiome that causes more pathogenic bacteria to be produced than commensal bacteria

As a result, health issues arise due to inflammation that is associated with metabolic endotoxemia (endotoxemia – presence of endotoxins in the blood)

– this type of bacteria contains lipopolysaccharides (LPS), also known as endotoxins, within their cell wall

When LPS enters a person’s bloodstream, usually due to a leaky gut, it causes low-grade inflammation as your body’s immune system tries to get rid of the endotoxins

Your microbiome always has a certain amount of gram-negative bacteria, but when pathogenic bacteria outweighs the number of commensal bacteria inflammation arises (1)

High-Fat and Endotoxemia

Certain bacteria prefer to consume protein, sugars, or carbs, while some prefer fats and fat is most commonly correlated with an increase in the bacteria that produce endotoxins

Study

A study published in the journal Diabetes, from the American Diabetes Association, found that consuming a high-fat diet (roughly 72% fat) for 4 weeks resulted in 2-3x higher levels of plasma LPS concentrations – due to an increase in LPS-containing bacteria (2)

Bone Broth

Broth is made by boiling bones (beef, chicken, fish, etc) in water with an acid (like vinegar) and optional spices, vegetables and herbs. Broth can boil for as little as 4 hours or up to 48

Collagen

The main structural protein found within the human body that helps form connective tissue and “seals” the mucosal lining of the GI tract

Glutamine

Bone broth also contains glutamine, which has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response – glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut (3)

#4 – Dehydration

Carbs hold a lot of water, so when in a ketogenic state – especially in the beginning – your body burns through the stored glucose in your liver and muscles, so you’ll be releasing a lot of water

Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop – Fat oxidation is at its greatest when your insulin levels are low

Additionally, drinking more water will encourage the breakdown of more fat as the ketones that are expelled in your urine are replaced with new ones produced as fat is being burned up

#5 – Lack of Mineral Supplementation

A drinking a lot of water while on keto results in the loss of electrolytes/minerals to be excreted through urination

Sodium, magnesium and potassium are excreted in high amounts on low-carb diets and many keto dieters fail to supplement them

References

1) What You Need to Know About a High-Fat Diet | HuffPost. (n.d.). Retrieved from

2) Metabolic endotoxemia initiates obesity and insulin resistance. – PubMed – NCBI. (n.d.). Retrieved from

3) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from /

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