Video: 10 Things You Shouldn’t Do on Keto

10 Things You Shouldn’t Do on Keto #keto #lowcarb #highfat

The things you shouldn’t do on keto for so, so many reasons. Want success on the diet? Watch!

There are so many things I did that I shouldn’t have done when I was starting with the keto diet. When I first started eating keto, it felt like a “race” to the finish line. I was pushing so hard, eating so little, trying to get into ketosis as quickly as possible. My goal was weight loss and weight loss only. I restricted, I went to bed hungry, and after awhile, my hair began falling out and I couldn’t sleep to save my life. It sucked.

Now, I’ve taken a much milder approach. I’m kind to my body, I’ve learned to listen when I’m hungry, tired, or have the energy to BUST out an intense workout.

While some prescribe to the balls to the wall form of keto, I just couldn’t do it anymore. Now, I continue to maintain ketosis… but on my OWN terms. Today, I’m sharing with you the 10 things you shouldn’t do on keto so that you can avoid the funk that so, so many of us do when we go on a ketogenic diet, and go straight to success and happiness.

In addition to my experiences, I paneled the Healthful Pursuit keto community on what they wish they hadn’t done when they were first starting out with keto.

This could just change everything for you.

For video transcript PDF, scroll down.

 

 

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Highlights…

  • What to do when keto doesn’t work for you
  • Why you need carbs on keto
  • When to share keto with your friends
  • The reason I don’t practice egg fasts on keto, water fasts on keto, and fat fasts on keto

Resources…

If you could provide tips to your past self on avoiding keto hurdles that you fumbled through, what recommendations would you give? Let’s chat about it in the comments!

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Comments | Leave Your Comment

  1. Hi Leanne,
    I bought your keto diet book and am reading and enjoying it now.
    I’m wondering when I tried getting the free downloaded information you talk about in the book, it didn’t come through?
    I checked my email junk folder and it wasn’t there either.
    Thank you in advance,
    Denise

  2. Hi Leanne
    I was going to ask about eating low carb and being vegetarian as well. We’ve been veg for 30+years and are trying to limit the carbs. We’ve stopped eating wheat, rice and sugar – but still eat beans, lentils and quinoa… I know all of these have carbs, I have also included dairy, nuts and some eggs (if it’s baked into something. I haven’t seen much out there on the web for vegetarians. Any advise for vegetarians wanting to go low carb?

  3. Hi I’m a recent college graduate with not much money. I’m very interested in trying the ketogenic diet but I don’t see how it’s possible being a vegetarian who likes to eat a variety of foods all while not breaking the bank.

    Any ideas?
    Thanks.

    • Such a great question! I’ll add it to my list of potential topics to cover in one of my next videos. Thanks for the suggestion!

  4. I am very desperate. I startet in July and lost 8 lbs first 4 weeks. Till today nothing lost.
    I did coffee and fat, almost every day, eat fatty cheese, 1 egg daily, meat 2x weekly. I stay under 20 g but mostly under 10 g carb. and not more then 1200 kcal. Keto sticks are colored, but i need then high fat. Why I don’t loose. I have Hashimoto and take 175 mg thyroid hormon. I walk 2x A week for 2 hours.
    I need advice, please.
    Thank you,
    Ute

  5. Leanne,
    I need help.
    I just purchased The Beginner and Fat Fueled bundle and I guess I was hoping for the “answer/s” to my problem/s.
    There are a few things that you should know about me. I am 57 and taking bio-identical hormones, I have been on and off keto since the 80’s and it was called Adkins (so there wasn’t much on the Beginning bundle that was new to me, I too do research and want to know the why & how of things), (but I guess I’m a little slow, because it took until now for me to get what lifestyle/lifetime changes means), I have had and have “hair issues”, I’ve lost 50 pounds this year using the HCG plan, I have gained 10 of it back since trying to go paleo/keto, because of my consumption of healthful fats my cholesterol and triglycerides have been exemplary for years despite my on again off again relationship with carbs (sugar, I have no moderation there so abstinence is the answer for me), I have been off of sugar, dairy and gluten since April, and I am frustrated.

    I worked on, worked out many of my food issues during the HCG experience. I noticed when I was hungry, when I wanted to taste and when my hand just reached for something because it was there. I redefined my relationship with food and feel good about that. I noticed foods that cause me issues and that is when I gave up dairy after a yogurt hangover. I noticed that tomatoes can cause me to gain or retain water; I’m not sure if that is an inflammation thing or what.

    I don’t know what I’m doing wrong, not doing or not getting right that is causing me problems. I suspect that I am eating too much protein and not enough carbs; I track my food on myfitnesspal. I am active, walk the dogs, daily, cycle several times a week, do light weight training, and occasional light runs on treadmill, so I thought I needed to have a protein shake or meal post workout.
    My protein grams sometimes exceed my fat grams, but I haven’t really tallied percentage of calories from fat and protein. Is it percentage of calories or grams that I am supposed to count? I have noted that when my carbs get to around 50 grams I am likely to gain a pound overnight. Maybe I am still really carb-sensitive. Does that mean insulin resistant? My total calories sometimes exceed 2000 for the day, but I only eat when I’m hungry and not to fullness. I have been using liquid stevia; is that messing me up?
    I think I must be at least somewhat keto-adapted because I no longer have blood sugar issues and before I had to eat at least every 4 hours or risk severe personality changes.

    I worked so hard to get to my goal weight that the regain is just unacceptable to me and I don’t know how far or long to go trying to work out the macros??? or figure out the dysfunction in my eating plan before I will feel compelled to do another round of HCG.
    Recently my hair was falling out by the handfuls; that seems to have slowed, but not completely resolved and what I really want is regrowth.
    The thought of a carb-up or carb day terrifies me. I feel like even healthy carbs can cause me to slide into carb craving mode.

    So, I’m looking at the bundle and wondering since, I’ve been eating higher fat for about 8 weeks now do I still need to start at week 1 or is that going to be too many carbs for me? If I start at the beginning and gain any more weight, I won’t stick it out for 3 months. I won’t be able to fit into my clothes. Where should I start?
    Something you wrote in the blog made me think the recipes were going to be simpler. I live in a tiny cottage (400 sq ft) and cook for one, with no stove top or oven; am I going to be able to adapt the recipes to a Cuisinart Griddler, microwave and crock pot; which are what I have available for cooking? I usually eat much simpler: eggs 7 bacon, steak & salad, fish & a vegetable, ground beef over shiritake noodle with a walnut cashew sauce, etc.

    I realize there is quite a bit of information, questioning and frustration in this communication and I am feeling pretty desperate for help. If there is any information, advice or encouragement that you can offer, I would appreciate your help.
    Thanks,
    Melissa

    • Hey, Melissa! There are lots of things that could be keeping you from losing weight. Since it sounds like you’re coming from a chronic dieting space (Atkins and HCG), your metabolism may need to heal before you lose any weight. I would recommend reading through the chapter “Weight and Plateaus” in Fat Fueled. I think this will give you a better perspective on things. Also, here are two videos that I think will help give you an alternative point of view as well: Why You Aren’t Losing Weight on Keto and 4 Reasons Why You’re Not Losing Weight . Perhaps check out this podcast, too.

  6. I think its great you’re making these videos. I would love to be able to read the transcript directly on the website instead of having to send an email request for it every time.

    • I agree with Libby here. I’ve been waiting for the email – checked all my other folders, sent the form again and it’s not arrived. It’s a bit of a turn off an otherwise excellent website. Keep up your great work! Here’s hoping the transcript shows up eventually… :)

  7. Well said Leanne… I’ve lost 85 lbs so far and have turned myself into a science experiment… at 55 my physician says I’m the “Poster Woman” for it’s never too late. I did want to address a couple things you mentioned… the first being about hair loss, unfortunately I’ve lost about half of my hair, I was never sure that it was the Keto as much as it was a radical weight change period … I’m still out on that one and would be interested in knowing what you do going forward about the hair loss. I did have sleep issues but I embraced intermittent fasting to get myself on a schedule and 16/8 has worked. I’m really glad that you brought up some of the Keto community attitude … as I know personally there was a woman who has done well and I’ve spoke with her from time to time … but now I see her whole identity has become about Keto … she has self appointed herself the know-it-all and seems to enjoy getting into pissing matches with others on the subject … I’ve lost a lot of respect for her. One other rant is I wish people would stop posting photos of what they eat … there’s a reason why food stylists exist. Some people post every single thing they eat like it’s something amazing … I find most of those photos make the food look like c*** and it’s a real turn off. Anyways keep up the great work!!! ?

  8. Thanks Leanne, for these excellent tips on DON’T DOs for the ketogenic diet.

    I would add two more that are crucial to keto-success:
    1. Don’t restrict salt intake. Jeff Volek, a leading researcher and author on ketogenic diets, says that the kidneys process salt differently when insulin levels are low (as they are on low-carb diets). Because of this, we need to eat an EXTRA 1 or 2 grams of salt per day above the normal requirement- that’s a lot! If you don’t eat enough salt you will experience fatigue, dizziness, light-headedness, muscle weakness and other so-called “keto-flu” symptoms.

    2. Don’t assume you are getting enough minerals. You need to track your mineral intake and supplement any shortfalls. I track mine using the USDA Supertracker web site. Leg cramps are a common side effect on the ketogenic diet and are caused by a lack of electrolyte minerals (mainly sodium, potassium, calcium and magnesium).

    It is very difficult to get enough calcium on a ketogenic diet, mainly because we end up eating a lot of vegetables that contain oxalic-acid which blocks the absorption of calcium. So you may actually be eating enough calcium but not absorbing it. It helps to eat lemons or limes with your vegetables because they will bind to the oxalic-acid and stop the calcium-inhibiting effect. I like to include a nice lemon or lime chutney with the meal, or a lemon/lime sorbet (can be easily made in a blender with 1/2 a peeled lemon, 1/2 cup ice cubes and 1-2 tablespoons of Swerve-erythritol) after a meal with lots of vegies.

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