WHAT ARE YOU DOING WRONG ON THE KETO DIET?!

WHAT ARE YOU DOING WRONG ON THE KETO DIET?!


hello and welcome to total health with dr. NIC or my purpose is to inspire and power and motivate you to live longer healthier and more abundant lives in today’s video I want to talk to you about what you are doing wrong I get this question from so many people virtually every single day dr. NIC this is what’s happening that’s what’s happening I can’t lose weight I’m not in ketosis what am I doing wrong and I’ll tell you there could be some things you’re doing wrong but you know what I bet you this is a lot of things you’re doing right so don’t kick yourself you’re doing great maybe you could be doing a little bit better so this video is actually inspired by one of our viewers I got this comment from didi right here and didi writes dr. NIC my stress is going through the roof I started doing Aikido died on the 13th this is in August and I’ve only lost three point nine pounds all my sugar cravings have practically gone away and some days I eat way under my calories my clothes do feel much better a person that I follow on YouTube suggested I use my own body fat as a source for fat on keto I know that the fat part is so important I have so much trouble getting into it sometimes she wants to know if I have any fat bomb recipes which by the way I do I need your help how can I fix this problem I’m going bonkers she said I log on everything and I try to do you know I log all my results and I try to do the right thing I drink water what am I doing wrong well didi I will tell you what first of all don’t be so hard on yourself you’re doing a lot of things right like I say but maybe there’s a few things that you’re doing wrong or could be doing better that we’re gonna dive into today but many of you may experience this problem too you’re not sure what to do and if this is you make sure you give me a comment down in that comment section of course if you like what we’re talking about you know what to do make sure you like share comment and subscribe and click that little Bell notification so that you get messages as soon as we put a video out and of course watch to the end because we’re going to give you all kinds of great tips so let’s dive on in until what am I doing wrong I mean if I had hair I’d be pulling it out right that’s what you’re thinking myself well that’s what I’m thinking so first of all let’s celebrate a little bit because you’re doing a lot of things right you are losing weight now for most people who don’t know what month were in in the 13th and you know when did it started and when we’re at she’s about two weeks in so it’s not that bad two weeks in she’s lost 3.9 pounds so give yourself a break give yourself some credit you are losing weight that’s a step in the right direction what does that a trip of a thousand miles begins with the first step so you’re doing okay number two your sugar cravings are virtually gone do you know how important that is and how hard that is to get rid of there are people who are pulling their hair out literally trying to eat the leather off of their couch they’re doing all kinds of things they don’t know what to do they are going crazy because they can’t get rid of their sugar cravings and yours are virtually gone you’ve beat one of the biggest demons when it comes to the keto diet is getting off the sugars so that is another thing to celebrate what else eating way under your calories you don’t always feel like you have to go home and eat something you say many days you’re eating under your calories well that’s a great thing because so many people end up overeating they’re famished all the time they’re hungry but yet you are doing it right so relax celebrate a little bit give yourself some credit you are actually able to get through the day with eating on to your calories which by the way that’s a good thing but it also might not be a good thing because of your body perceives that it’s trying to starve itself or you’re starving it it’s gonna slow your metabolism down so you don’t want to under eat by too much if you try to starve yourself your body’s not gonna have that remember your body’s first mechanism the first thing it wants to do is survive okay it wants to survive that’s what we’re designed to do that’s the way our ancient ancestors were so if you try to starve yourself or get too low in the calories thinking hey I’ll just you know start this off big time and not eat you’re gonna mess yourself up so good and bad here anyway my clothes do feel much better I’ll tell you what that’s a huge thing that’s probably one of the most important out of all this because so many times people are looking at the scale and I’ll tell you what I like to think that the scale lies a little bit because it times I know I’m looking leaner I feel leaner my skin feels tighter I feel like I’m looking good and I get on a scale and I go what I’ve gained two pounds what is going on so the scale can lie but the great thing is your clothes don’t lie all right your clothes don’t at all when you put your clothes on and they feel better you go to tighten or button your pants and it feels loose those are all great things so once again celebrate yourself give yourself a break you’re actually doing really really well with this now what can we see that can use some help well this is the bad all right this is what a lot of people struggle with and this is maybe what you may be experiencing you may not even be in ketosis now unless you’re taking measurements unless you’re checking by your breath or your pee stick or you’re doing a blood test which once again I always recommend keto mojo it is by far the best the best way to test to see if you’re in ketosis because the most important one is is the ketones that are in our blood beta-hydroxybutyrate that is the most important watch some other previous videos I’ve done on that where I talk about the importance of that one in the only way you can test it is with the blood so keto mojo is the best way I’ll put the link below so you guys didn’t take advantage of that but you want to make sure you’re in ketosis many times people say to me dr. NIC this keto diets not working for me and I’m like whoa are you really in ketosis are you just eating a lot more fat okay so just because you’re eating a lot more fat doesn’t mean you’re actually in ketosis yet it takes time for that to happen some of you may take weeks some of you may take days if you’re fortunate enough and some of you may take months so once again don’t beat yourself up you may be taking weeks if not months next your macros may be off no you think that you’re getting the right percentages but unless you’re putting it in something like MyFitnessPal or the MyPlate app you really don’t know for sure now I get this all the time people say to me I don’t want me measuring these things all day long I don’t want to take the measurements that just sounds too complicated I just want to eat if I just eat naturally and right shouldn’t that be enough yeah it should be enough but a lot of times it’s not and you want to make sure that your macros are right you your percentages and macros for some of you who don’t aren’t aware what those are we’re talking about protein fats and carbs you want your fats to be in a range of about 65 70 % you want your proteins to be at around 25 20 percent and your fats keep them around 5 percent of your total calories for the day so your macros may be off and if they’re they’re skewed in the wrong direction you maybe have more carbs and you think that may be the problem now one thing you don’t have to worry about so much though is if your proteins are a little higher and your fats are a little lower that’s not as big a deal as we used to think we used to think if your proteins are too far too high it would cause gluconeogenesis where your body makes glucose and dumps you add a ketosis that’s not the case that’s more of a demand driven process rather than a supply driven process just because you have more proteins in your diet doesn’t mean you’re gonna get kicked out so don’t worry so much about that next you might be insulin resistant hey if you’re overweight if you’ve been eating if you’re a car before or a carbo holic as I call it and you’ve been eating carbs all your life your body is insulin resistant if you’re very toxic you’re gonna have insulin resistance you’ve got to give your body time to repair the cell membranes the cell membranes are what have the little antennae which are little sensors that sense when fats come near your system you’ve got to give that some time you have to let your cell membranes heal and the only way those are gonna heal is if you detox but not only that eat lots of healthy fats that will repair your cell membranes that will now allow your body to hear insulin if your insulin resistant you could have plenty of insulin around your cell but it doesn’t mean that your cells going to get any sugar put inside of it so your blood sugar may still look high so insulin resistance is a big part of this next you need to make the right hormones a lot of you’re like I’ve been doing the keto diet for three whole days and I’m not in ketosis yet once again if you’ve been insulin resistant and you’ve been a car before all your life you don’t even have it enough for the right hormones yet to be digesting fats maybe need more lipase that’s an enzyme that digests fat so give your body some time to develop the proper hormones to be able to digest the fats and some of you may say you know what I’ve got a lot of diarrhea or I’m eating MCT oil and next thing I know it gives me diarrhea you know why because your body’s not used to processing fat so any fat that your body takes in that is going what do I do with this it just dumps it into the small intestine and next thing you know it’s right out and you get diarrhea so give your body time to process fats next you spike insulin too much that’s a big one I see that all the time if you’re snacking too much and I get it when you’re first starting the keto diet you’re thinking I don’t want to be hungry that’s one thing that just makes me want to quit diets if I’m hungry all the time and I get it okay so you tend to snack a little bit more but make sure every time you eat a snack make sure that it’s a snack that’s higher fat and some protein but no carbs because every time you snack you’re gonna spike instant a little bit and if you’re snacking too much your body’s going to make insulin too much one of the best ways to get rid of the insulin in your system is to only eat a few meals a day maybe two maybe three and do intermittent fasting so intermittent fasting means you stop eating around typically eight o’clock the night before until about noon the next day that’s 16 hours and the great part is you’re sleeping during most of it okay so intermittent fasting you making your eating window shorter so that means you’re now only going to eat between about noon it’s about 8 o’clock at night okay so you’re shortening an eating window and you can shorten it up even more if you want you can shorten it to six hours or four hours eat two meals a day or eat one meal a day whatever you prefer whatever you can handle but the less you eat and give your body a break during those eating windows then your body will burn fat for fuel next sneaky sugars and creepy carbs I talked about this earlier the problem is there’s a lot of foods that you don’t even realize if you’re meeting certain processed foods or you might be eating once again Peas and things like that or going well this is natural it’s healthy I can have this piece of squash well next thing you know you’re getting too much carbs or sneaky sugars make sure that the fruit you’re reading it’s very low glycemic index fruit like more your berries you’re thinking well peaches are okay I could have some peaches or I can have a banana I get people asking me all the time about bananas I’m like oh my gosh but Nana’s are one of the highest starchy fruits she could ever eat so stay away from the bananas avoid the sugars and you’ll do a whole lot better so sneaky sugars and creepy carbs next eating dirty I did a whole video on this and and I’d say 99% of everybody loved it I got about 1% who hated it and they were like what are you telling me I could eat I could eat dirty keto and do fine okay maybe you can but it doesn’t mean you’re healthier by and the whole thing about the keto diet is you want to make sure you’re healthy not just losing weight so as I say you don’t want to be eating dirty keto so much now can you eat it on occasion and once again I get people saying yeah but you know eating clean keto that’s so elite I don’t have the money for that it’s okay you can you can eat a little bit on the dirty side just don’t do it too much and you can eat clean it doesn’t have to be organic it doesn’t have to be grass-fed although that’s preferred but if that’s not in your budget that’s okay don’t beat yourself up just eat cleaner I like to say don’t have swine and cheese parties all the time meaning you don’t just get to eat all the bacon and cheese that you want do not load up on bacon and cheese that seems to be a big problem like I said swine and cheese okay I led myself right into the next point people just think you know what I’m gonna go hog wild no pun intended hog wild and just eat as much cheese and bacon as I want I’ll tell you what yeah you’re gonna lose some weight on that that’s okay but it’s not the healthiest foods to eat pork tends to be very very inflammatory pork holds a lot of its toxins and it’s fat so is it okay to eat on occasion sure do I have bacon yes did I make roasted pork the other night yes I did okay but I don’t eat that much of it cheese I have cheese on occasion I’m Italian I love cheese okay Reggiano parmigiano in my opinion is the undisputed king of all cheeses so anyway along with mozzarella so I love cheese too but you know what I’ve had to occur but I find it when I have too much cheese I tend to have a little bit of a layer of fat when I have less cheese it comes right off you may notice the same thing next too much processed foods a lot of you are eating foods with too many labels on and eat things more the way God created where it doesn’t have a label on it doesn’t have a barcode on it okay so eat more natural foods not so much processed not so much packaged you guys are all looking for the taquito section of the supermarket where all the the the process kyudo foods are and believe me I’m okay with some key dos snacks from time to time but just make sure that there’s not much ingredients on that list and of course just if it’s got a label on it it’s usually not a great thing so try to eat as clean as possible but also less processed foods as possible next too much cortisol I think I remember you saying over here didi my stress is through the roof quote unquote I’m going bonkers yeah a lot of you are doing that well cortisol is a stress hormone when you have too much cortisol in your system guess what your body is storing belly fat so get the stress levels down meditate a little bit have some relaxing breathing listen to some soft music don’t worry about things so much let your body do what it needs to do it’s going to start to convert it’s going to start to become a fat burner and it is going to actually start to work and you are going to see all the changes that everyone else is saying so didi I hope this is great information for you and I hope it was great information for all of you I love and appreciate you guys thank you so much once again for listening and if if this video is valuable to me please make sure you like share comment and subscribe and thank you so much for watching I love and appreciate you again take care of this doctor Nick I’ll see you next time bye bye

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