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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The BEST Way to Avoid Overeating and Be Satisfied
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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.
44 responses to “Top 3 Big Mistakes When on Keto (Ketogenic Diet)”
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 🙋♀️
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!
Focusing solely on reducing carbs without considering other essential nutrients can lead to significant errors while on the Keto diet.
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
Everything in moderation and exercise that’s the whole story been doing this since I was 11 years old. Now 62
Yes ,the best diet ever. Never failed me , I’m 74 years old , no health issues whatsoever.
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!
I’m learning so much about keto. I’m constantly checking ingredients. I checked the ingredients on some beef patties I bought and found that white sugar or dextrose was added. I threw them away. I’ve never been into keto snacks or protein shakes. I eat limited berries with plain Greek yogurt
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.
Hope this helps someone. On my Keto journey I also had to study what foods made my gut feel horrible and I found that out using VIOME. I am very sensitive to eggs and soy and my diet mostly consists of green foods and bacon. My body loves organic grass fed meat and when I try other than that I feel sick. My doctors do not like me doing this diet but I think it is mostly that I am spending way less with them and using way less medicine. I do cheat occasionally and I pay the price but it can be very difficult at times to eat clean when out and about. I look like an athlete and I am a widow maker heart attack survivor.
Thank you for the clarification.
I had recently bought a ton of fat items to eat. I will finish them, but I can leave them out of my OMAD going forward from here.
Carnivore has been a huge help in reducing SIBO. It is what prompted me to engage all of this additional fat with my protein (and salads). I’m not rebuking these fats, they haven’t done me dirty (at the moment). SIBO has been going out and my mood has actually been better! I’ve been having a bit more sugar lately during OMAD as well during the SIBO expulsion, just for full disclosure, but I will adapt what you mentioned back into my routine.
I was just thinking this morning, though, how chocolate (with Erythritol as its sweetener) has never done me dirty while fruits and even avocado has, while I was more infected with SIBO! It’s all so crazy!
Thank you, always.
Great point on avoiding Keto snacks. Recently saw a “Keto-friendly / high protein” granola bar with 48g of carbs. Outrageous! Read those labels, especially the serving size!
Great point, Harold!
Yes! The regs on keto should be regulated/standardized.
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.
*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.*