Top 3 Big Mistakes When on Keto (Ketogenic Diet)
If you’ve hit a plateau or are new to keto, try these tips to avoid the most common keto mistakes and boost your success.
A Simple Test to Find Hidden Sugar in Your Supplements:
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Ketogenic Diet and Intermittent Fasting Plan:
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0:00 Introduction: Common keto mistakes to avoid
0:25 Keto mistake #1
4:55 Keto mistake #2
6:25 Keto mistake #3
9:00 Bonus tip
10:00 Learn more about the Healthy Keto® diet!
Today I want to cover three common mistakes people make on the keto diet.
Common mistakes on keto and what to do:
1. Consuming too much fat
Eating more fat doesn’t get you deeper into ketosis—lowering your carbs does.
• Don’t consume extra fat unless you’re new to keto and need help fasting longer.
• Eat the fat that normally comes with the protein you eat.
2. Consuming keto snacks
Insulin is not just increased by carbs. It’s increased by eating.
• Avoid snacks, even keto snacks.
3. Consuming hidden carbs
Be sure to look for hidden carbs, especially maltodextrin, in your food and supplements. Fruit and berries contain fructose and glucose, which can also cause problems.
• Check your food labels
• Avoid fruit
• Avoid agave nectar
• Read the book “Don’t Eat for Winter.”
4. Not consuming enough quality protein
Not consuming enough protein tells the brain that you need to keep eating. Also, if you’re deficient in amino acids before going into a prolonged fast, you’re not going to feel very good.
• Consume a moderate amount of quality bioavailable protein
• Take a blend of complete amino acids (if you don’t feel good while fasting)
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
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 so he can focus on educating people as a full-time activity, yet he maintains an active license. 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, 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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Avoid these common keto mistakes to boost your success. I’ll see you in the next video.
Appreciate how you explain this issues over and over and thanks God for that since in my case i needed it. Eventually im getting a mental map to solve my health issues. Thank you Dr Berg 🙋♀️
Very glad to be of help.
Common mistakes on keto and what to do:
1. Consuming too much fat
Eating more fat doesn’t get you deeper into ketosis—lowering your carbs does.
• Don’t consume extra fat unless you’re new to keto and need help fasting longer.
• Eat the fat that normally comes with the protein you eat.
2. Consuming keto snacks
Insulin is not just increased by carbs. It’s increased by eating.
• Avoid snacks, even keto snacks.
3. Consuming hidden carbs
Be sure to look for hidden carbs, especially maltodextrin, in your food and supplements. Fruit and berries contain fructose and glucose, which can also cause problems.
• Check your food labels
• Avoid fruit
• Avoid agave nectar
• Read the book “Don’t Eat for Winter.”
4. Not consuming enough quality protein
Not consuming enough protein tells the brain that you need to keep eating. Also, if you’re deficient in amino acids before going into a prolonged fast, you’re not going to feel very good.
• Consume a moderate amount of quality bioavailable protein
• Take a blend of complete amino acids
(if you don’t feel good while fasting)
Thank you Dr Berg!🐱👍🏿
quick summary version nice
Thank you fidel.
No, thank you 👍
Thank you very much . Please keep doing this . ❤❤❤❤❤👍👍👍👍👍👍👍👍🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
thank you
Great advices 👍 Thanks Dr Berg 🌸 I actually don’t like to buy keto snacks so often. The keto substitutes that I make at home are away tastier, have less preservatives, and I don’t use them as frequent as a ready keto snack, which would be available; in my kitchen’s cupboards, to eat several times a day.
Very good. Keep up the good work!
Excellent explanation,great advice.Thank you so much Doctor Berg
You’re welcome. Glad you like the information shared here. Have a nice day!
THANK YOU DR. BERG! 🙂 HEALTHY KETO FOR THE WIN YALL! 🎉HAVE A WONDERFUL DAY ❤
No problem. Healthy Keto for the Win!
I loved keto, I attempt low carb and do only one meal a day, but I’ll tell you right now, stress hits like a truck every now and then and makes my sugar addiction rear its ugly head. Aside from that, I swear keto is the best thing that ever happened to my family. Helped about 7 of us regain some semblance of healthiness over the last 5 years.
That’s amazing. I’m happy for your family. Wishing you all good health!
One meal a day is probably not enough.
Dr Berg, I’m concerned that Intermittent Fasting might cause muscle wasting.
@sebastiank7287 when one becomes fat adapted, the one meal is absolutely fine. Sometimes, people are so non hungry, they even have to force the one meal if not prolonged fasting!
@Sebastian K One meal a day is perfect
From personal experience I have never gained any fat from eating animal fats no matter the amount, as long as I have avoided carbs completely. It’s literally impossible for me to eat any amount of butter and gain fat from it, I have seen some people do an experiment where they have only eaten meat and butter in high amounts (3000 calories) and still lost body fat or maintained it without gaining any fat, those people had a healthy body fat percentage (12-15%) so maybe their livers where better at handling it.
However I do agree that certain things in regards to fat consumption can maybe cause weight gain:
1. Eating plant fats
2. Eating too frequently triggering insulin
While it wasn’t Dr Berg’s intention some people might now be more afraid of eating things like butter which shouldn’t be of concern. My advice is eat the amount of fat you want until you are satisfied, eat only once or twice a day.
I’ve made all of these mistakes at some point during my keto journey. There is another one, my personal favorite- overeating healthy foods. During stressful times I could totally staff myself with salad or hard cheese 😅
Now you know. Keep up the good work with your keto. Have a nice day!
@Dr. Eric Berg DC thanks Dr. Berg, your videos helped a lot and guided me through all the up and downs 🙏🤍
@Irina Eva Me to. I mistakenly overate at meal time. I’ve been doing this for about a month, and now I make sure not to do that. I do like Dr. Berg says, and I’ll have a few macadamia nuts or pecans , if an appropriately sized meal doesn’t feel filling enough. It helps a lot! Adding a little more fat.
@ChessArmyCommander yes sure, a bit of fat at the end of the meal is a great solution 👍🏻
I’ve been doing keto for 6 years and counting so my meal looks very different now compared to how it was during my first month. I’ve done 48 and 72 hours fasting and that triggered some generational trauma I didn’t know existed… so it’s a fun journey and Dr. Berg helps a lot with his content 🤍
@irinaeva23 can guide me about this
I’m 1 week shy of 1 year of no carbs and no sugar. I did introduce blackberries], blueberries, and strawberries over the last three months after my A1C was at 5.1 and I’m still losing weight. You know your body, just listen to it.
Very good. Keep it up!
@Dr. Eric Berg DC hello Dr Berg, I am curious to know if non-gmo resistant dextrin is considered high on the glycemic index. I’ve seen your Maltodextrin videos but not sure if this has the same effect, Hopefully you’ll answer this question, and/or possibly do a video. Thanks!
I have always done way better on the Dukan diet. Generally felt much better and lost an average of 4 pounds a week. And I could adjust it for my job which is basically doing 7 straight hours of isometric exercise 3 days a week. Those days I found if I did not get some carbs I would not recover. So I adjusted accordingly and lost 27 pounds in 2.5 months.
Thanks Doc, you have a great manner, an obvious care for the well being of your fellow human beings. I’ve tried a few of your suggestions I’m feeling much better with just, first of all cutting back on my sugar intake. Also stopped corn syrup, and sweeteners of all kinds. Thanks again, I’m enjoying your content.
How does one come off anything with sugar in.
@Frankie Gardner🤔 You just stop eating sugar it’s not that difficult to understand. Do your research, read labels 😏
@Frankie Gardner slowly
Simple, excellent Keto review. Well done. I can personally attest to this Keto “truth.” Long story, but simplified: went on Keto (3+ years now). Lost tons of weight. Transformed my eating to healthy Keto. BUT later in the program I started drinking tons of coffee (I’m an addict), perhaps 10+ cups a day, using 35% cream in each cup (just a “dollop” in each cup), thinking “it’s fat! No carbs! No sugars!” Couldn’t figure out why for months and months, having lost 30+ pounds initially, began plateauing heavier at about 15+ pounds under my initial weight. Very frustrating. It turns out, as Dr Berg explains, basically, each cup of coffee and 35% cream essentially became dessert bombs. When I figured this out (I’m not too bright), I stopped using cream altogether – straight awesome black coffee now – and immediately dropped to the lowest, healthiest weight I’ve ever been! So awesome. I like what you said (in my words): keto isn’t so much about increased fat, as it is about eating decreased, near zero carbs. Thanks Dr B.
I’ve noticed that my palate has matured since cutting out sugar. My cravings for sweet foods has lessened substantially. So I don’t want to reawaken my cravings by eating a bunch of snacks made with artificial sweeteners. You’ve made me much more aware of the junk I was pouring into my body. I feel so much better and am losing weight 🎉
I lost 150lbs on Dr. Berg’s Healthy Keto. I’m 62 years of age. I went from 321lbs to 170lbs. I do not eat huge amounts of fat. I also have not eaten any fruit in 5 years since I went Keto, and I don’t miss it. One of the reasons I went Keto was because I was first diagnosed with a Severe Fatty Liver. It was because I was consuming so much Fructose in the form of fruit, & fruit juices. I would have an Orange, a Banana, Orange Juice every day. I cut that out immediately. I don’t even eat berries. Also – I stay away from any pre-packaged processed foods from the supermarket that say Keto on them. They’re junk. I will occasionally – maybe twice a month – make homemade ice cream at home with heavy cream, kefir, Allulose, vanilla extract, & egg protein powder in it. But, that’s a treat. And occasionally I’ll have Monkfruit sweetened dark chocolate. Just a couple of pieces – not the whole bar. After you’ve been on Keto for awhile your urges for sweet stuff goes away. It takes awhile though.
@bones OMG today I had a couple of grapes and I said out loud this tastes like candy 🤣🤣🤣🤣🤣
@lisah5784 I believe grapes in moderation are very nutritious. Maybe not if you are on a keto diet but they are certainly not the no no many people on youtube espouse.
Well done, thank you for sharing. Great doggie. 👍
What a beautiful and inspiring story, thanks for sharing 🙏
This is fantastic!
I do wonder ..after the weight loss, why avoid fruits such as berries? Is anyone missing the nutrients they provide?
*It’s easy to overlook these things, but they can have a big impact on your results. This video is a great reminder for everyone on a keto journey.*
Thank you Dr. Berg. In the last 4 months, your videos and knowledge were my best help to adequately face stressful situations that destroy body in the innocent, socalled expected health diseases that left only one door open, and that’s more damaging medicines.❤
Waiting for your updated input on the carnivore diet, I’m on a strict carnivore diet version (the lion diet) and it has been working really well for my skin, and i don’t feel period cramps and of course i lost a lot of weight. However, there aren’t many studies about that diet so looking forward to your updated input
I am just starting the third week of a 2-6pm eating window and two mostly low-carb, high-nutrient meals at around 2:30pm and 5:30pm. The first week I went all-in without any gentle transition and definitely experienced the “keto flu.” That was still going on into the second week, but now finally is gone, except that I still wake up at odd hours pretty hungry and have a hard time going back to sleep, and I still get occasional headaches. The goal is to get from 200 lbs down to 175. My only cheat on the eating window that I just can’t give up is morning coffee with 18% milkfat cream. I hope to report back when I reach 175, whenever that turns out to be.
Please create a video about the pros and cons of 24 hours fasting once a week vs 8/16 fasting every day. I can do both and would like to understand the health impacts of both methods. Thank you!
I m doing keto for the last 4 months, I have already lost 12-14 kg by doing also at least 30 min walking in rapid pace every day. My A1c has droped after 3 months from 5,8 to 5,6. In the last 30 days I m wearing a CGM to monitor my glucose level and I m seeing my glucose level going up and up. My fasting is now around 105-110 sometimes in the morning it is starting to rise at 6:00 from 100 to 125 around 9:09-10:00 without eating or doing something. I have to tell that I m doing intermittent fasting, the first meal it will be some nuts mix very low in carbs around 14:00 or 15:00 and then the dinner around 17:00-18:00 that is also very low in carbs and not to much protein.
It is normal that the glucose levels are so height?