The Keto Weight Loss Diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes.
Why Try the Keto Weight Loss Diet
First, why would you want to even try Keto Weight Loss Diet? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out.I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this:
“Ketosis makes you feel like superman, but in reality, it’s just our natural state. We are born in a state of Ketosis.”I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits:
The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly.
Preparation Stage – Learning the Keto Weight Loss Diet Basics
Here is what I did to educate myself and prepare for six weeks of the Keto Weight Loss Diet.
- Read Tools of Titans chapter on Dom D’Agostino of Keto Weight Loss Diet Nutrition and copied his meal plan.
- Read Keto Clarity by Jimmy Moore.
- Listened to Tim Ferriss’ podcasts on Keto Weight Loss Diet.
- I got the Keto Weight Loss Diet grocery list from reddit and stocked my fridge.
- I got exogenous ketones and I invested in the Precision Xtra glucometer.
- I stock piled the best Keto Weight Loss Diet recipes… Breakfast, Lunch, and Dinner.
- I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates.
- A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time to begin.
Beginning Keto Weight Loss Diet: Week 1
I failed the Keto Weight Loss Diet Basics immediately in my first week. Here is a recap of what happened.
Day 1 – Thank goodness for exogenous ketones, getting me into ketosis right away.
Day 2 – Post-workout I rewarded myself with an all-you-can-eat Brazilian steakhouse. Pork belly is Keto Weight Loss Diet right? Check. Is lamb keto? Check. But I ate all I could eat. Easily 125g of protein in one sitting. The next morning I felt truly awful energy and couldn’t bench press 75% of my normal.
Day 6 – I still was not in Keto Weight Loss Diet with any regularity. I was eating tons of fat and protein and zero carbs and was very confused. I was about to give up.I am extremely stubborn but this failure finally got me to ask for help and pull up the internet to learn what I was doing wrong. I learned that the mistake I was making was the number one mistake in the ketogenic diet, eating too much protein.
One of the Biggest Keto Weight Loss Diet Mistakes: Gluconeogenesis
Why is eating too much protein a mistake? Because our bodies have a metabolic process named gluconeogenesis(GNG).Gluconeogenesis converts excess protein into glycogen and keeps you in glucose burning-mode (i.e. not in ketosis).The word gluconeogenesis has three parts to it,
Gluco – coming from the greek root glukos – literally meaning “sweet wine.
”Neo – “new”
Genesis – “creation.”
So GNG is how your body creates new sweet wine for your body. I’ve heard people tout that “You don’t need carbohydrates to survive.” This is only partially true. You don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via internal processes.
Case Study of Gluconeogenesis
Here’s a prime example of the number one Keto Weight Loss Diet mistake in action for during my week 1 breakfasts (all ketone measurements in beta-hydroxybutyrate mmol):
- 6 eggs in Kerrygold butter with provolone cheese. 60g Protein, 60g Fat. 0 Carbs.
- Fasted blood ketone concentration: 0.4mmol (0.5 to 1.5 is considered mild ketosis)
- 1 Hour post-meal: Error message (Not even enough ketones to register)
- Summary: I ate “Keto” foods, and did not get into ketosis.
- 2 eggs with pork belly, provolone cheese and butter. 28g Protein, 50g Fat, 0 Carbs.
- Fasted blood ketones: 0.4mmol
- 1 Hour post breakfast: 1.2 mmol (Insert fist pump here)
- Summary: I ate “Keto” foods and entered ketosis. Success. I passed the Keto basics. To say this another way, my biggest keto mistake was thinking that that low, and even zero carbohydrate intake would guarantee me ketosis.
To Those Attempting Keto Weight Loss Diet
To those of you learning about the Keto Weight Loss Diet basics or attempting the ketogenic diet for the first time, remember the following:
LC ≠ K (Low-carb does not equal Keto Weight Loss Diet)
LC + HF + MP = K (Low-carb plus high-fat plus moderate-protein equals ketosis)
However, just knowing the equations above may not be enough. It surely wasn’t enough for me! Let’s discuss how to avoid gluconeogenesis in a bit more detail.
Avoiding the Biggest Ketogenic Diet Mistake (GNG)
For me 25g at a time was plenty unless it was post-workout and/or my dinner. Keto is truly having your body run on fat.
Keep an open mind
One of my mini-prayers to help me get over myself is, “Please help me let go of everything I think I know about this [insert person, place, or thing.Just because something is “Keto” doesn’t mean it will put you in, or keep you in ketosis. Think for yourself!
If you really care about trying the ketogenic diet and are willing to commit to it, and not just hope for it – invest in a glucometer and ketone blood test strips and test yourself. Uncertainty causes anxiety. We can deal with change (like realizing I need to eat less protein) but we cannot respond effectively to uncertainty (not knowing where I stand or what I need to do next).Also, we need to be honest with ourselves about how we are doing. The rubber meets the road when we look at the motives behind our actions. Let’s discuss what I like to call “the mistake behind the mistake” and how to avoid that.
The Mistake Behind the Ketosis Mistake
How could I read a book like Keto Clarity, with an entire chapter dedicated to GNG, and not heed the advice and science? Taking a closer look at myself, I honestly was hoping and wishing that it couldn’t be true and it wouldn’t apply to me because I think I’m special. Rationalization is taking a thought or action that is unreasonable, and making it seem reasonable. It’s how we make insane thoughts appear to be sane, and it’s a pervasive defense mechanism to protect our ego and feel emotional security. Rationalization is also the downfall for many a diet because, as we all know, thoughts proceed and lead directly to our actions. But how should we address our tendency to rationalize?