What's up guys? I'm jason wit rock. I'm a bodybuilding.com Spokesmodel in eas Maya Plex athlete and today, I'm going to teach [you] the top  Keto mistakes alright guys So the very first mistake is not staying patient during the Keto adaptation Phase you have to understand something you've been running on carbohydrates your entire life now You're asking your body to completely switch metabolisms and start using fat for energy instead of carbs You will have some withdrawal effects through this time Commonly known as the Keto flu what you need to do is stay committed the Keto flu will pass and all of a sudden you Will be in Ketosis And you will feel better than you first started [ok] so the second most common mistake is not getting enough fat you have to Understand this is a Super high fat diet 75% of your calories need to come from fat, so that's things like eggs bacon sausage Avocados oils coconut oil butter you need to seek these things out mentally It's not what you're used to doing you're used to avoiding fats your entire life now all of a sudden You look at the grocery cart you have nothing but fat that's a good thing fat is your new energy source You're not running on carbs anymore You need fat if you don't get enough fat your energy levels will go down and you will end up quitting this diet the number 3 most common mistake is too much protein What ends up happening if you consume [too] [much] protein on this diet is a process called gluconeogenesis Essentially your body is going to treat that protein like carbohydrate converted into glucose and that will kick you out of ketosis It's very important that you choose high Fat low protein Foods So you're not going to be eating a lot of chicken you're not going to be eating a lot [of] tuna when you go to The grocery store you need to buy the full fat ground beef instead of the ground turkey you need to be going for the regular Bacon instead of the turkey bacon you only want 20% of your calories to come from protein Ok guys number [four] and in my opinion one of the most important is you are low on electrolytes? Electrolytes are absolutely critical on this diet And they are the number one reason [why] most people end up failing if you do not have enough electrolytes sodium magnesium potassium you will experience headaches fatigue constipation Lethargy and you simply will quit this diet insulin also happens to be the hormone that tells your kidneys to store Sodium when you suppress the insulin your kid are flushing out all the sodium from your body Especially when you work out Replace all that sodium by salting your food eating salty snacks and one of my favorite tricks is to drink a cup of chicken broth Potassium is also a major major electrolytes, okay? It's used in all [different] types of contractions for your heart and major organs of [your] body To get enough potassium [you] can eat foods like green leafy vegetables and avocados finally we have magnesium another essential Electrolyte that's used in almost every chemical process in your body.
It's important to supplement with Magnesium supplement You can find on bodybuilding.com alright guys We're finishing up with number  here And that's hidden carbohydrates listen only 5% of your calories that come from Carbohydrates [you] want to be eating a lot of green leafy vegetables nuts and seeds But you also have to watch out for the hidden carbohydrates that are found in processed foods food companies [have] become Professionals at hiding carbohydrates in Foods you need to make sure that you're reading food labels Number 1 see how many grams of carbs are in each food and more importantly Look at the ingredient list to see if you can identify any different names for sugars that are there alright guys I'm jason [wit] rock and that was my top 5 Keto mistakes listen when done correctly the ketogenic diet can be a lifesaver and help You mentally and physically so give it a shot and for more information and resources make sure you keep [checking] back at bodybuilding.com you