Don't Fall into These Common Keto Traps: Top 3 Mistakes to Avoid

For five months I've eased into Keto. I do OMAD, 17gs of Carbs max daily... I also walk 20,000 + a day, and ACV in my mineral water... I eat 4 eggs daily, smoked salmon, chicken, brocoli, vit D12, Grana Padano, Cottage Cheese... In 5 months I have lost 96 pounds...(down from 360), I have weaned off my anti depressants (been reliant on them for 20 years), my stress and anxiety have almost gone. I sleep 8 hours soundly. I have never felt better. I regularly hike 25 miles plus... I am 43 going on 25... Keto and Exercise and Mindful Fasting... the discipline happens naturally once yo start seeing the benefits. ** Edit... 9 months in now. 170 lbs down ** Still feeling great... still walking loads. Still loads of energy.

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!🐱👍🏿

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.

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 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.

I was kicked off a Keto/Atkins group because all they did was share snack recipes. I made a comment and likened it to Cocaine addicts in a crack lab looking for an alternative. The idea is to get away from the bad foods not find fake alternatives.

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 get the food for my low-carb diet from natural sources like green cabbage, chicken, eggs, carrots and no processed snacks

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 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.

Everything in moderation and exercise that's the whole story been doing this since I was 11 years old. Now 62

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 😅

I'm 6'1 and have been at or around 152 lbs for the last two years with the following keto diet: Lunch: 3 eggs; 1 avocado; .35 lbs cheese; handful of pecans, walnuts, macadamia nuts; teaspoon of olive oil. Dinner: Steamed broccoli and chicken; 2 eggs; .5 lbs cheese; handful of pecans, walnuts, macadamia nuts; teaspoon of olive oil. No breakfast or snacks. I used to be vegan and weighed just 136. I went on keto to gain - healthily. Put on 16 lbs in about 6 mos and have maintained.

I found the easiest way to switch to KETO is to start having MCT oil, it creates ketones and makes it easier to switch as you are not that hungry while your body is getting used to low carb.

Limes and lemons with apple cider vinegar is fantastic on keto! Add ginger and cinnamon 🙂

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 🙋‍♀️

Great points. Thank you for mentioning them.

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.

Dr Berg, firtly your videos are fantastic. Good job ! So, to my point, anyone out there have experience of doing keto/fasting when doing lots of training/exercise. I am competing in a number of cycling races and train for around 2-3 hours each day ( lunctime). If on a fasting day I will not eat until dinner time and the afternoon is often a struggle. I have also been doing keto/fasting for a good few months now and fee that I am adapted to this, plus eat very healithily ( no snacks, no carbs, no suger for ecample ).....all tips/experience welcome !

Thanks for all the great info and advice you give!!