5 Keto mistake that beginners make

This is Tori your certified health coach and creator of kickasslifewithtori.com
I've been on a Ketogenic diet for a couple of years now and I've made so many mistakes in the beginning. So today I want to talk about 5 biggest keto mistakes that beginners make so that you don't make same mistakes that I made. Sadly over and over again, I see that happen to so many people. So if you just stated ketogenic diet, stick around. And if you have been doing a little while, I am sure you can get something out of this video. Let's dive in.

1. You are looking for a quick fix
What? Don't we suppose to lose 10 pounds in 10 days?
Well yes and no. If you do, I guarantee it's just water weight.
Fat does not leave your body in 10 days. People ask me " How long do I have to be on Keto diet?' I say "for a long time."
For me, now I am completely fat adopted, someday, I allow myself to have sushi or sweet potato fries then I can go right back into ketosis in a couple of days. I am in ketosis, like a hybrid car. Go back in force using ketone and glucose.
So you might not be on a Keto diet forever and go back and force with Paleo or low carb high-fat lifestyle like me, I believe ketogenic diet is totally acceptable for a long term for some people. If you are planning to go on a keto diet for a little while and eventually wanting to get off a diet, and planning to go back eating donuts and candies, you might as well forget about it. You need to set your mindset to this new lifestyle from temporary diet mentality.
So if you don't see yourself eating ketogenic way 1 year from now, you might want to rethink it. And you know what? It will be so freaking hard for many of us at first because you are building a new metabolic pathway. It's going to take a few days or more. So you know, keto diet is not anything but a quick fix.

2, Not consuming enough water and electrolytes.
This is so important. When your body's trying to switch its energy source from sugar to stored body fat, it goes thru major hormonal shift. By cutting out most of your carbohydrates, your body tries to use glycogen which is the body’s storage form of sugar. Every gram of glycogen is stored with around 3 grams of water. So when it's happening, your kidney, liver and muscles flush out water. The good thing, first few days, you might lose up to 10lbs because of you are losing water. But not so good thing, you are flashing out electrolytes as well. To balance out electrolytes, make sure to supplement with sodium, potassium and magnesium to prevent severe Keto flu which could causes
Headache
Carb cravings
Dizziness
Brain fog
Irritability
Stomach pains
Nausea
Cramping
Muscle soreness
Insomnia
I thought I was seriously getting ill on the 3rd day. That day I drunk so much no sugar flavored water with salt and pickle juice. I was in bed all day long. That bad.
Once your body adjusted to a new metabolic pathway, you will be ok. You won't need to supplement as much as when you started.

3, Getting impatient while you are becoming keto adopted including not losing weight fast enough
If you eat relatively low sugar, not so much process foods, it will be probably easier to transition to sugar burner to fat burner, but if you live on processed foods and soda, snacking all day long, it'll be super hard to become keto-adapted. Your body wants you to glaze Cheetos all day long getting glucose supply every 2 hours. Some people might take only a few days to be in ketosis, where some people might take one month. For me it was the 3rd day, I was in bed feeling pain all over my joints like real flu. Then the 4th day after I drunk so much salted water, it was all good. So how do you know you are in ketosis? There are three ways to know.
#1, blood ketone meter. It measures beta-hydroxybutyrate in your blood. It is bit costly, the strip can cost between $1-5 each. But it's the most reliable.
Another one is keto breath meter. It measures breath acetone concentration. Orignal investment is high but once you have it, you can use it over and over again, and it is reliable.
And 3rd one is the urine strip. It is cheap and easy to use, but after you become keto-adapted, you are not going to see purple even you are fully adopted. Because your body becomes efficient using ketone, after while you are not going to pee out extra ketone anymore. So it's good to use in the beginning to confirm that you are in ketosis but not forever.
And one more thing. You might hear that some people are losing 10lbs/week and you lost 1lb, don't get discouraged. Stay with it. More than likely your clothes fit lose before the number of your scale goes down. So don't obsess about the number. How your clothes fit is more important than a number on the scale. Stick with it!

4, Not paying attention to your macros
The term “macros” is short for macronutrients in the context of nutrition and the keto diet. They include carbohydrates, protein, and fat; this is where your calories come from. The most important thing is to consume less than 20g of carbohydrate at least in the beginning. 20 g is not a lot. For example, half cup of plain oatmeal contains 27 grams of carbs and 4 grams of fiber. Some people include fiber in carb count, I personally count net carbs, so 27-4 is 23 grams. So it's really not that many carbs you can consume. You can eat a lot of green leafy veggies and other veggies like cabbage, broccoli and cauliflowers. What about fat? You should consume a lot like 60-75% of calories from fat (or even more), And protein 15-30%.
So if you are the person who gets overwhelmed by counting numbers, at least try tracking carbs because it is so easy to overeat it and if you are eating too many carbs, you will never get into ketosis and you will be still hangry and frustrated. So I highly recommend counting macros. If you are going on a ketogenic diet, you might as well do it right. You can use keto macro calculator to find out what your macro intake should be, then use myfitnesspal or other apps to track your macros. Yes, it sounds a lot but once you get used to it, it becomes easy. Then after doing it for a while. You could take a break and maybe check in once a while. But the most important thing, as long as you have a lot of energy and feel good all the time, that's all matter. Oh, one more thing. If you are eating. 3000, 4000 calories a day, even you don't eat any carbs, you won't lose weight. Calories matter.

5, Stress over everything
Your kids stress you out? Bad day at work? I know your husband annoys you too. When you are constantly stressing about things, your cortisol level goes up. Then it leads to higher blood sugar. So things you can't control, don't stress out. Learn to manage your thoughts, meaning change the way you see and perceive circumstances that you have no control over. Be aware and grateful. Meditate.
Also, try to sleep 7-9 hours. Good night sleep helps you to get a better life. Don't underestimate the power of sleep.

If you want to know how to cut sugar out of your life, sign up for my Free 5 day sugar-free challenge at kickasslifewithtori.com.
So that’s it. I hope you enjoyed it. It has been my pleasure to be here with you
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Have an amazing day, see you next week.