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In today’s article I am giving you two really great recipes for 2 awesome treats. Both recipes are low in carbohydrates and low in sugar and are suitable for a low carbohydrate or ketosis type diet.

I am also going to review four of the most common mistakes that I see people making when it comes to a low carbohydrate or ketosis type diet. In this blog I always like to provide recipes and discuss trending Health topics. I am reviewing the mistakes in doing the ketosis diet today because it is a hot topic in the weight loss and fitness world and also many new patients coming into our office are trying to follow a ketosis diet. And these other mistakes that I see most people coming into her office doing. So I hope you enjoy these recipes and I hope you enjoy the information on ketosis.

Creamy Berry Smoothie

• heavy cream – ¼ cup
• cream cheese – ¼ cup
• Chia seeds – 1 tablespoon
• berries = 1/4 cup
• milk – one half to one cup
• ice cubes – 5 to 6
• Combine all of the ingredients into a blender, blend and enjoy.

Pumpkin Spice 1 Minute Low Carb Cake

• egg – 1
• almond flour – 1 tablespoon
• pumpkin spice – 1 teaspoon
• baking powder – 1 teaspoon
• stevia – 1 to 2 packets
• flax seed, ground – 2 tablespoons
• butter – 2 tablespoons

Take a microwave safe bowl and add your butter to it and then melt the butter in your microwave. This should take approximately 30 seconds. Then add the egg to the bowl and whisk the egg and butter. After that just add all of the other ingredients and mix them thoroughly together. Place the bowl in the microwave for about 60 seconds or so. You may prefer cooking the cake a little bit longer. Just make sure that the egg is totally cooked. When it is cooked the way you like it, let it cool down and then enjoy.  You can top this with some sugar free whipped cream. You can make your own whipped cream just by taking heavy cream and use a hand mixer to mix it until stiff peaks form, You can use stevia to sweeten the whipped cream. To make a totally decadent treat you may top this with berries.

Here are the most common mistakes I see when people are following a Ketosis diet:

One of the most common mistakes that I see with people doing a ketosis diet is that they’re eating too much protein. When you eat too much protein that can also increase the amount of insulin that is produced by your body and this will put you into fat storing mode instead of fat burning mode. Everyone thinks that on the ketosis diet you can eat as much protein as you want but that is totally wrong. Most people need approximately 3 to 6 ounces of protein per meal. If you are 20 years old or younger and your metabolism is higher you can probably eat more protein. And if you are doing heavy weight lifting you may want to consume more protein.But for most of us 3 to 6 ounces of protein per meal is sufficient.

The second most common mistake that I see on the ketosis diet is that people stop eating vegetables. Vegetables are a necessary part of your body because they provide you with a multitude of vitamins and minerals especially potassium. Potassium is necessary it is an important electrolyte that helps regulate the muscles of the body and it also helps flush fat out of your body.

Mistake #3  is that people are actually eating too many carbohydrates. You have to be careful for the sugar in foods such as fruit, vitamin water, rice, pasta and bread. You have to be especially careful reading the ingredients of all the beverages that you are drinking. Many of the drinks that people are consuming are loaded with sugar and this will definitely keep you out of ketosis and cause you to gain weight. But don’t worry about counting the carbohydrates in your vegetables because when it comes to vegetables you can eat as many as you want. If you can keep a food log and track the amount of carbohydrates you or eating throughout the day you may be surprised how many carbohydrates you are truly eating. That’s why I usually recommend that people keep a food journal or diary. And after the first month or so  you usually developed good healthy habits and automatically choose the right type of foods and the proper portion sizes.

Mistake #4 is that you can be too concerned with your body weight. Often times when following a ketosis diet your body is losing weight but developing muscle at the same time. So I usually recommend that people pay more attention to their physique, to their waist measurement and how their clothing is fitting. Many times a person  may not be losing that much weight on the scale but they are rapidly dropping dress sizes.

I hope that you enjoy these recipes and I certainly hope that you enjoyed this information on the common pitfalls of the ketosis diet. If you, a friend, coworker or loved one would like help losing weight, I invite you to call and schedule your free weight loss consultation. Just call 215-821-7336 and Lisa will schedule your free weight loss consultation.