Hey aggresive fat loss Lovers,
I’ll go rapid fire with this one, because if you trust me, and like my content, then this is going to serve as a quick refresher for what to know going into 2022 with Keto!
1) Not Eating Enough Monounsaturated Fats – Yes, the research is super strong now. Mediterranean style keto is better for the long term. All we need to do is sub out SOME of our other fats for olive oil and avocado oil. That simple. Bulletproof coffee? Try it with Olive oil instead of butter for a new taste!
2) Fearing Protein – Spare you the details, but protein won’t kick you out of keto. We’ve been investigating this for a couple years now and although it may lower ketones a bit, its not enough to outweigh the bigger negative effect of losing muscle from not enough protein.
3) Not Monitoring Glucose – It’s awesome to measure ketones, but monitoring glucose seems to be more universal. High glucose generally means lower ketones, so you can usually tell just by looking at glucose. In other words, just don’t skip out on testing glucose too. PLUS it can tell you a lot about your insulin resistance.
Also – If you’re doing keto, for the love of all things good, please try this 50% off, YES, 50% off discount on a variety pack of Good Lovin’ Bars.
They’re a refrigerated keto bar that is legitimately like a whole food (that’s why it’s perishable). Best tasting refrigerated bar I have ever had, especially the Peanut Butter and Jelly Flavor… holy cow.
This 50% Off link is ONLY for DeLauer Fans, so please only share it with close family –
4) Not Enough Fiber – Another thing we are learning is that people doing keto are lacking diversity. This is a newer find, but it’s easily fixable by not being afraid of some chia, flax or even veggies. Just make a goal for 2022 to add more in!
5) Not Taking an Occasional Break – This is more about making sure you can recover from the oxidative stress that occurs on a keto diet. The same thing that allows you to adapt at the mitochondrial level is also the same thing that can be occasionally hard on the body. For longevity sake, come off of keto every 4 months for 2-3 weeks with very clean carbs and high fiber.
6) Relying On Saturated Fat – It is NOT bad, it is just not nutritionally dense. So reduce saturated fat by eating grass fed meats that are leaner and perhaps more fish! It’s not bad, you could just be getting MORE from polyunsat fats and monounsat fats.
7) Not OCCASIONALLY Working Out with Carbs – Trust me, 20g of carbs before or after the OCCASIONAL workout could help you maintain glucose tolerance. I am talking once every 2 weeks to keep your body from getting TOO adapted to one thing.
8) Being Afraid of Small Amounts of Fruit – Just hear me on this. 1/4 cup of berries. Keeps you sane, and it’s also practical considering how our ancestors lived. Mainly keto, but when we found a blackberry bush… you bet your bottom we devoured them berries!
9) Not Taking Electrolytes – Nuff Said. Or, lick the dirt lol.
10) Ignoring Calories – Not saying you need to count every macro. Not at all, but don’t ignore calories either. They still matter, the context just changes a bit. Don’t overdo the fats and have your calories creep to 5,000.
11) Not Having Gaps Between Meal!! Huge one – Between meals is when your hormones shift to burn fat. The longer the gaps between meals, the better the opportunity to burn more!
12) Watch your triglyceride levels. If they get too high, this is an indicator that you are having a hard time converting ketones from your fatty acids. So your body isn’t breaking the fatty acids off the glycerol backbone as well. Might be time for a short keto break if this happens (not forever).
That is that, nice and easy! I have a video that breaks these all down if you need more info:
Don’t forget (seriously) to try these bars. Your life will be changed and I promise I am not just saying that! Don’t get me wrong, I love other bars too (like Love Good Fats bars that are in the non-refrigerated section), but refrigerated bars I consider more like a food in this case – So here is a link: 50% Off a Variety Pack!
