5 Keto Mistakes

5
KETO
MISTAKES
No Weights - No Torture Diets
So you’re following a Ketogenic diet or your just getting started by
cutting back on some carbs and you want to get into ketosis and stay
there.
However, you want to burn some extra body fat and get really lean
without being miserable.
You may have found out that most diets rely on some form of ketosis
for fat loss.
Ketosis is pretty much a state in which your body predominantly
starts using fats for fuel in the form of ketone bodies rather than
glycogen.
So you start following a ketogenic diet and in the beginning your
results are pretty good, but then a few weeks go by and things start
to slow down or maybe things come to a complete halt.
If that happened to you or if it’s happening to you right now, I’m really
glad you found this article because today I’m gonna go over the 5
biggest keto mistakes that stop your fat loss and bring you out of
ketosis.
Some of these mistakes can potentially even make you gain body fat
rather than lose it, so you really want to make sure that you avoid all
5 at all costs.
Protein
20%
Carbs
5%
Fat
75%
www.TURNAROUNDFITNESS.COM
MISTAKE #1
To Much Protein
I know that this doesn’t sound too

bad but this is one of the biggest
mistakes because people are very
quick to identify carbs as the culprit
responsible for their higher body fat
percentage.
Then the second macro-nutrient that
people identify with gaining weight
and storing body fat is fat.
Those of you that have been doing keto for even a little while now know
how important eating fat is for you to get into ketosis and maintain your
energy levels while burning your own body fat.
However, the last macro-nutrient that most people would never consider
slowing or stoping fat loss is protein.
I mean after-all, protein is the all worshiped macro of the entire fitness
and health industry, how can protein ruin ketosis.
Well I’m here to tell you that having too much protein can and will take
you out of ketosis.
The ketogenic diet is not a low carb diet it is a combination of a low
carb, high fat, and moderate protein diet.
The reason why your protein intake should not exceed a low to
moderate level is because if you have too much protein your body will
turn the protein in to blood sugar in your liver through a process known
as gluconeogenesis.
In this process not only do you increase your blood sugar, but you can
also spike your insulin levels.
In case you don’t know, insulin is your fat storage hormone.
Once your body has the option of using the blood sugar or glucose for
energy, it will choose that over your fat stores and you will stop burning
fat.
So to prevent this you can go get a glucometer and ketone blood test
strips and constantly test yourself, which may actually help for some of
you.
KEEP PROTEIN AT 20% OR LOWER
For those of you that don’t want to be bothered just make sure you keep
your protein intake below 20 percent of your total daily calories.
Many people following the ketogenic diet would say that you have to go
even lower than that like 15 percent of your total daily calories and
others will say you can go higher and have 25 percent of your total
calories from protein.
However, if youNo
stickWeights - NoofTorture
between a range Diets
fifteen and twenty percent you
should have no trouble getting in to ketosis and staying there.
Make sure you don’t make this mistake.
Remember the ketogenic diet is not only a low carb diet, it’s a high fat,
moderate protein, low carb diet.
When it’s done correctly, that’s when it’ll help you melt the fat from your
body.
When Cecilia did keto correctly she reversed her pre-diabetes, fatty liver,
high blood pressure, sugar cravings while increasing energy and losing
38 pounds in just 90 days.
Cecilia was able to accomplish her

weight loss goal while being a mother
of 5.
She tired all kinds of diets but found

that the keto diet combined with
intermittent fasting, worked BEST.
To Read Cecilia’s full story and how

she overcame many obstacles as a
parent, CLICK HERE
Moving on mistake number two is a mistake that I made when I first tried
to follow a ketogenic diet and that mistake was accidentally eating too
many hidden carbs.
MISTAKE #2
HIDDEN CARBOHYDRATES
With this diet plan you only want 5 to

a maximum of 10 percent of your
total daily calories coming from
carbs.
For most people this is going to wind
up being under 30 or even 25 grams
of carbs per day.
Let me tell you from experience even when you’re trying not to, it’s so
easy to accidentally eat 25 grams of carbs.
Very rarely will someone grab a piece of bread or make a bowl of pasta
while following this plan.
However, there are many snacks and processed foods that might lure
you in because it says sugar free on the front of the box.
However, if you were to take a closer look you would see that they might
have replaced that sugar with things like:
• Corn or rice syrup
• Honey
• Surculose
• Aspartame
Most people know to check the nutrition label and if you don’t then I
recommend you start, but even if you check every nutrition label with
such a low allowance of carbs even certain vegetables can easily bring
your total to over the amount of the allotted carbs that you’re allowed per
day.
Higher carb vegetables that you want to limit avoid are the
following:
• Onions
• Ginger
• Leeks
• Carrots And pumpkin.
Some of the lower carb vegetables that you can use instead are:
• Broccoli
• Celery
• Spinach
• Asparagus
• And mushrooms
Even with those vegetables you want to make sure you get an idea of
how much of them you can have.
You can go over your total amount of carbs even with good vegetables if
you have too much.
The same thing goes for fruit.
The only fruit I would stick to on the ketogenic diet are small
amounts of:
• Strawberries
• Blackberries
• Raspberries
• And honeydew melon
One last thing to watch out for is nuts that are higher in carbs.
The nuts with the most carbs are:
• Cashews
• Pistachios
• And Almonds
While the lowest carbon nuts are:
• Pecans
• Brazil nuts
• And Macadamia nuts
Don’t be afraid of enjoying a handful of your favorite nuts, but just keep
in mind that carbs are hidden everywhere so make sure that you plan
ahead like Teuta did when she understood this concept.
When Teuta (a physician at her local

hospital) learned which foods to stay away
from, she went on to lose 52 pounds in a
few short months.
Teuta was amazed at how effective keto
was that she now teaches her patients how
to get their food right using the keto diet.
To read her full story, CLICK HERE
MISTAKE #3
DAIRY
Dairy is one of the favorite go-to

food options on a ketogenic diet
plan.
Although milk and ice cream are
clearly not allowed on the keto plan,
dairy options like cheese and butter
are high in fat and very low in carbs.
Cheese and butter are both acceptable on the keto diet, but the big
problem that people have is that they don’t realize how calorie dense
dairy food groups like cheese and butter are.
It’s very easy to overeat and have too much fat from the dairy.
If you have too much fat from your diet then your body will only be
burning dietary fat for energy rather than your own body fat.
It’ll be difficult to burn body fat if you’re in a calorie surplus whether that
surplus is caused by high carb or high fat.
On top of that there are only two types of protein found in dairy products
that stimulate a large insulin response – whey and casein.
One study found that full fat fermented milk products and regular milk
products were about as insulingenic as white bread.
Even though milk will have more whey protein in it, cheese mostly still
contains casein which also stimulates the insulin response.
Like I said earlier, high levels of insulin will prevent fat loss so just be
aware that when a dairy source has protein in it, it will usually cause a
rise in insulin levels.
Since butter is mostly fat and has virtually no protein or no carbs, it won’t
do much to promote insulin.
On a ketogenic diet, you can eat some cheese, however cheese is not
something that you want to go overboard with.
She became an emotionally eater

due to anxiety and a conditioned
she developed called, folliculitis.
She tried weight watchers and it did
nothing for her.
It wasn’t until she started
researching the keto diet that she
finally lost weight (35 pounds) and
cured her folliculitis condition.
She now is living her dream as a
dance coach.
Fallon, (now a mother of 2) To read Fallon’s story CLICK HERE

struggled with her weight after she
met her husband.
MISTAKE #4
EATING TO MUCH KETO FOODS
A lot of people think that you could

eat as much keto approved food
sources as you want and you’ll still
lose weight.
While for most people it’s common
sense that products like cheese and
butter can make you fat when eaten
in excess, a lot of keto dieters seem
to forget this very simple fact:
Portion control has to exist on any diet plan for the plan to work.
If you create a large enough surplus of calories (even if they’re all
coming from high-fat sources), you will gain weight and body fat.
Now I’m not advocating that you count your calories and macros every
day for the rest of your life. If that’s you, intermittent fasting will work
BEST for you!
I believe one of the reasons that you were originally attracted to the
ketogenic approach is to move towards something that’s more flexible
rather than restricted.
However, I do recommend that when you first start keto, you count your
total calories and macros for a few days.
This way you can get an idea if your portions are too big.
If they are too big according to your calculations of where they should be
then there are two things that you could do.
You can reduce the number of times per day that you’re eating (like
intermittent fasting) to have fuller meals when you do eat or you have to
reduce the amount of food you’re eating per meal to have smaller more
frequent meals throughout the day.
The point is the rules of thermodynamics still apply to the ketogenic diet
just like any other diet.
Iovan lost an astounding 90 pounds

doing intermittent keto fasting.
For Iovan, he knew that by applying
intermittent fasting with keto, it would
help him with “portion control.”
To see Iovan’s full story, CLICK HERE
The last big mistake that people make that is the exact opposite of
having too much fat is not getting enough fats.
MISTAKE #5
NOT ENOUGH FATS
Most people that start a ketogenic
diet do so to lose weight and body
fat as fast as possible.
So they think by limiting fat intake as
well as carbs and protein intake,
they’ll lose fat even faster.
However, part of getting into ketosis
is training your body to use fat as its
primary source of fuel which means
that your body will still need fat to
serve itself as energy.
At least 75 percent of your total daily calories should be coming from fat
and some recommend going higher like 80 percent of your total calories.
If you don’t eat enough healthy fats, then your energy levels will
plummet and you’ll start feeling tired and lethargic.
KETO FLU
When most people start they go through something known as the keto
flu which is basically your body adapting to less carbs and more fat in
your diet.
The keto flu leaves you feeling tired, grouchy and really low on energy.
It’ll be much worse if you’re not giving your body enough fat.
It’s a fine balance to not go over too much fat and to not have too little
fat.
This is why I recommend using my calculator that I linked up below it’ll
help you find your ideal calories and macros for this diet plan.
Once you have those numbers, simply track for the first couple days to
get an idea of where you’re at.
WHAT’S NEXT?
I hope that this short report cleared up any questions or concerns you
may of had about the keto diet.
If you need to lose weight, increase energy, get healthy and want to do it
in the most effective and fastest way possible and want to see if it’s truly
right for you, schedule a day and time in my calendar for a quick “getting
to know you” call by clicking the button below!

5 Keto Mistakes

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5

I know that this doesn’t sound too

KEEP PROTEIN AT 20% OR LOWER

Cecilia was able to accomplish her

She tired all kinds of diets but found

To Read Cecilia’s full story and how

With this diet plan you only want 5 to

When Teuta (a physician at her local

Dairy is one of the favorite go-to

She became an emotionally eater

Fallon, (now a mother of 2) To read Fallon’s story CLICK HERE

A lot of people think that you could

Iovan lost an astounding 90 pounds

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