Ep. 60 How NOT To Do Keto

blog podcast Aug 24, 2022
How NOT To Do Keto

Starting your keto journey and want to know what NOT to do? Here are the biggest don’ts of the keto diet you need to be aware of if you want to get the best results.

How NOT To Do Keto

Keto is a great way to lose weight, reverse diabetes, decrease inflammation, increase energy and improve health, but I see so many women doing keto the wrong way.

And yes, there is a wrong way to do keto…fight me.

I started keto back in 2015 so I think I speak from experience when I say that I’ve done keto the wrong way for a long time and it cost me lots of wasted time, money, energy, and health problems.

I want to share the biggest “Don’ts” of the keto diet so you can avoid these at all costs if you want to get the best result with a ketogenic protocol.

Let’s get to it.

#1 Don’t replace your SAD Diet with a Keto-SAD Diet.

This is by far, the number #1 mistake I see women make when doing keto and it’s getting worse as more companies are creating more junk foods.

Here’s what I see happening:

Women are going from a Standard American Diet that is filled with processed foods, packaged foods, fast foods, and convenience foods to a Keto Standard American Diet where they are still eating those types of foods, but now they are “keto.”

Just because a food has the label “keto” on it, doesn’t mean you should eat it.

In fact, I would argue that if a company goes out of its way to label foods “keto” so big and flashy, it’s probably NOT keto.

Always check labels, not just the macros, but the ingredients.

If there is sugar, or any byproduct of sugar (there are over 50 names for sugar now), wheat, gluten, corn, starch, or gluten, the product is not keto friendly. 

On the other hand, if you are still eating fast food and all you're doing is replacing the bun with lettuce, you are still eating a crappy diet that will not improve your health.


Ok. I really needed to get that out of my system because I don’t know why we’ve made it ok to eat fast food. It’s the worst quality food you can put in your body and I wouldn’t give it to my dog (if I had one), let alone my body or my kid's body.

Will you lose some weight by eating a Keto SAD? 

You might, at first.

But eventually, your weight will stall, you will feel bloated, tired, crappy, and sooner or later, the weight will creep back up.

#2 Don’t make Fat the goal

When it comes to being successful on keto, more fat is not better.

You don’t “need to get your fats in.”

Fat is not the goal, it’s a tool.

I see way too many women obsessing over hitting their fat goals, then they wonder why they aren’t losing any weight or almost crapping their pants in public.

They are literally drinking MCT oil, scarfing down fat bombs like my kid's scarf down Halloween candy, and adding a pound of cheese to every single meal.

Stop. Just stop.

Too much of anything is bad. 

The same goes for fat.

There are some keto influencers talking about how you get into ketosis by eating tons of fat and that is biologically untrue.

Ketosis happens in the absence of carbs, not the presence of fat.

Read that again…

You don’t need any fat to get into ketosis.

You only need to cut carbs low enough to allow your liver to produce ketones.

Fat has nothing to do with this.

That is why when you go on a longer fast, you eventually get into ketosis.

If ketosis was dependent on the amount of fat consumed, you would never reach that state while fasting.

I think the confusion comes from the fact that keto is a high-fat diet.

But it has to be in order to replace the carbs.

Standard keto diets keep protein moderate (which I don’t agree with) and carbs low so fat HAS to be high. 

The macros need to balance out.

However, that doesn’t mean that you should be eating a high-fat diet.

When it comes to fat, I teach my clients to use fat as a tool to keep them full and to flavor food.

Fat is not the goal of keto, finding your carb threshold and sticking to it is.

The carb threshold brings me to my #3 Keto Don’t.

#3 Don’t follow the generic 20g of Net Carbs (unless that is your threshold)

This one annoys me the most. Why are everyone and their mother following the “eat 20g of net carbs or less” to get in the ketosis rule?

Who created this rule anyway?

It’s stupid and it doesn’t even make sense!

If you listened to Ep. 59 where I gave you the example of two women, Susie & Megan, you know this rule is BS.

Following a generic carb, the number is doing yourself a huge disservice.

What if your body can tolerate more carbs and still be in ketosis?

What if instead of eating 20g of carbs, you could eat 50, 60, or even 70 grams?

Imagine how much better you’d feel. Keto would be easier to stick to.

Maybe you wouldn’t lose so much hair, feel tired all the time, and not want to eat the wall? (have you seen that meme?)

Here’s my point, if you're going to do keto, find your Personal Carb Threshold so you know EXACTLY how many carbs your body can tolerate while still producing ketones and using fat for fuel.

How do you do this?

It’s a process I teach in both of my programs BSB Tribe & CKCC which is beyond the scope of this episode but so if you want to learn the steps, reach out to me and I can help you, but just know that if you don’t do this, keto will be a miserable experience for you.

20g of Net carbs is a made-up number and for some women, it destroys their thyroid and metabolism.

Don’t do that to your body.

So, now that you know How NOT To Do Keto, how DO you do keto?

Well, I’m glad you asked because I’m hosting a Free Live Training teaching women How to Easily Lose Weight On Keto Without Obsessing Over Macros or Calories.

In this training, I will teach you how to do keto the right way so that you can lose weight, increase energy, and eliminate brain fog, and inflammation without losing all of your hair, and hating life.

We don’t need to cut a b*** because you cut carbs.

Click HERE to register. Spots are limited and they go fast every time I host this training.

I’ll see you there!