How to Start the Ketogenic Diet Correctly_
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check out my keto plan
#keto #ketodiet #weightloss #ketolifestyle
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LifestyleTranscript
00:00Welcome. Today, we're going to show you how to start keto correctly, and this is for beginners.
00:06What are we trying to do? We're trying to switch what your body is running on as far as fuel-wise.
00:12So we want to switch from burning sugar fuel to fat fuel. There's this one hormone called insulin,
00:18which is the key to determine whether you're going to burn fat or burn sugar. So you want to keep it
00:24low to burn fat. When it goes higher, your body will burn sugar. Very simply, lower your carbs
00:33and eat less meals. That's different than lowering your calories. Now, by eating less meals,
00:41you are going to lower your calories, but that's not the goal. You could actually eat larger meals,
00:46just not as frequent. Why is it a good idea to eat less frequent meals? Because every time you eat,
00:54you trigger insulin. Every time you eat carbs, you trigger insulin. So we're just trying to lower
00:59this insulin. The combination between these two are very, very powerful. So what are you going to eat
01:05in a meal? Well, first thing, you have to eat low carbs. So you want to cut down all your carbs.
01:10That includes sugar. I'm talking about honey, agave nectar, brown sugar, white sugar, date sugar,
01:18all sugar. You can replace it in various recipes with what's called sugar alcohols. I put some links
01:27down below of examples of that so you can learn about that. But there's these sweet alternative
01:33sugar sources that you can use. So that means that when you go buy food, you have to start reading the
01:39labels and looking at the sugar content. You want it as close to zero as possible. You want to avoid fruit
01:46except for berries. There's three berries, raspberries, strawberries, and blackberries. You can have
01:52those in small amounts, but no other fruit, especially apples. Grains like wheat flour that
02:00they make breads, pasta, cereal, crackers, biscuits. You want to avoid that. But guess what? There's a
02:05substitute. People use almond flour to make all sorts of things from pizza crust to bread to you name it.
02:15So there's a lot of recipes that you can use. There's an alternative grain. Avoid starches like
02:21potatoes. But guess what? There's all these recipes that you can make out of cauliflower that is very
02:27similar to the starches, not identical, but you can make things that are very close to tasting like
02:33mashed potatoes. You can even make a cauliflower crust for your pizza. It's quite good. Now, when I say
02:39cut out all the carbs, there's an exception, vegetables. In fact, you want to consume more
02:46vegetables, at least seven cups, even more. That could be salads or other types of vegetables like
02:53bell peppers, like cabbage, like broccoli, kale, Brussels sprouts. And at this level that I'm teaching
03:01you, you can even do carrots and tomatoes, beets. Don't worry about that. You can have those.
03:06And the last point about vegetables is that ideally, if you eat them first, it's going to be a lot easier
03:13to consume seven cups than after you have the protein and fat, because this is going to fill
03:19you up pretty fast. So I always consume the vegetable first. Now, you can consume it at the
03:25same time. But just as a strategy to make sure you get enough vegetables in your diet, I like to consume
03:31these first, because very few people consume enough vegetables. And one last point, vegetables provide
03:38two things. They provide food for your microbes that then help your blood sugars and help give you
03:44energy. Also, they provide a lot of nutrients like potassium and magnesium and even vitamin C.
03:50Because what are we trying to do? We're trying to do keto correctly. And by correctly, I mean
03:54protein healthily. Okay, number two, moderate protein. Not massive amounts like in the Atkins diet,
04:02but moderate amounts. That could be, depending on your size and your metabolism and your age,
04:08between three and eight ounces. Maybe you're 18 years old and you work out hardcore. You're going to
04:15need maybe more protein. So rather than have a little scale and measure it, just consume protein the
04:20size of the palm of your hand. Maybe a little bit more, a little less. Okay, just to kind of keep it
04:26really simple at this level. What type of protein? Different types of meat, fish, chicken, seafood,
04:34eggs, cheese, unless you have an allergy or any type of severe gut issue. Nuts or nut butters.
04:43Also make sure that if you buy peanut butter or whatever, you read the ingredients to make sure it
04:49doesn't have added sugar. You don't want to add sugar to any of these. Because sometimes when you
04:55have like deli meats, they have dextrose in there or extra sugar. If you're having bacon, they have
05:01extra sugar added. You preferably keep the sugar away from your protein. All right, with the protein,
05:07as far as the order of when you eat it, you just ate your vegetable, your salad. Now you start with your
05:12protein. The key with the protein is not to consume lean protein or low fat protein. Try to consume
05:20protein that has more fat. Why? Because that's going to help your insulin levels. When you consume protein
05:28that's very low fat and lean, as in like powders, especially like whey protein powder, you majorly
05:37increase insulin versus consuming fattier meat or fattier fish or like brie cheese, which has more fat.
05:47So that's a really key point about protein. All right, the third thing is that you're on a higher
05:52fat diet. Now, when we talk about higher fats, mainly we're talking about the calories. There's more than
06:00twice as many calories in fat than there is protein in carbs. So based on calories, it would be a higher
06:07fat diet. So I'm not going to say anything more to confuse you on that point. But realize that when
06:12you're consuming the protein, guess what? You're consuming a lot of the fat in your diet already
06:17because protein always comes with fat. But you may add some additional fats. Let's say some avocado,
06:26butter to cook your food in, or let's say you melt the butter on your vegetables, which is a good idea
06:33because the veggies have certain fat soluble natural chemicals in there that are good for you,
06:41even antioxidants. They're called phytonutrients. And adding oil to your salad, whether it's olive oil
06:48or butter over your vegetables, will help you extract those nutrients out of that meal. That's why it's good
06:55to combine these things right here. Olives or olive oil is very, very good. Coconut oil is actually
07:02also pretty good. And of course, some of these are in the fat category, like nuts, for example, or half
07:09fat and half protein, a little bit of carb. Cheese is protein and fat. Eggs are protein and fat. So a lot
07:17of these are fat too. So both of these are kind of a combination. But if you're starting keto, a lot of
07:24times people add maybe some nuts or cheese after the meal to be more satisfied. So that's something
07:31that they do. And so that's why I said eat this third. But of course, it could be within the meal.
07:37Now, there's certain fats you definitely want to avoid. Soy oil, corn oil, canola oil, cottonseed oil,
07:43even the safflower oil, the sunflower oil. I would be careful about consuming too much of those.
07:47These are GMO. They have chemicals in them. But the problem is they're highly inflammatory. Even
07:53though it's a fat, it's the wrong type of fat that you want in your body. And you'd probably see these
07:58in salad dressings and many different products like mayonnaise in there. So you're going to have
08:04to kind of start reading labels and really get picky on certain things that you're going to be
08:08buying. So we talked about generally what to eat, but we also want to talk about eating less
08:14meals, right? Less frequent meals. We're going to do intermittent fasting. We're going to combine
08:18both of these together to really take that insulin and bring it down to our normal level. So here's
08:23the rule of thumb. Don't eat unless you are hungry. Now, let me define hungry because sometimes you might
08:30get a little bit of hunger, but you still feel strong. You still feel fine. Your mood is good.
08:37We'll try to push through that, okay? There's also a difference between hunger and also like a
08:44habit. People have like a habit of eating all the time, even when they're not hungry,
08:47because they feel that they're not as full as maybe they should be. So you don't have to be full
08:56all the time. We're talking about hungry. And a true hunger is like, wow, I feel like I really need
09:02to eat. I feel a little bit weaker. I feel a little shaky. I'm starting to notice I'm a little bit more
09:07irritable. Okay, that is what we're talking about, not some little temporary hunger.
09:14Number two, ideally, you want to skip the breakfast. You can do this on a
09:19gradual level where you keep pushing your breakfast later and later and later,
09:23or just cut it right out and just skip breakfast. Instead, have your coffee with a little butter in
09:32it, a tablespoon of butter and or MCT oil, which will help you greatly in making ketones,
09:41which is very therapeutic to your brain, and it'll satisfy you. So as you're trying to transition
09:47into the state of ketosis, which you're burning fat, because ketones are a byproduct of burning fat,
09:54if you add MCT oil, that will give you ketones right away, and it'll make the transition a little
10:01more comfortable, especially with your cognitive function. So this is a good idea. And if you did
10:06this coffee with these two fats, it's going to be very easy to skip breakfast. Also, I want to note
10:15that at about 8 a.m. in the morning is when you have this hormonal shift with cortisol might go up,
10:21and you may find a temporary, about a half hour, kind of a sense like I'm ready to eat something.
10:28It's the cortisol. It's a hormonal shift, and it can increase your appetite. Just ignore that and
10:35push through that. Okay? So we're skipping our breakfast at this point. Number three, very
10:42importantly, do not snack through the day. That little snack, even though it's low amount of calories,
10:50will make you hungry. Eating stimulates hunger, especially if it's in the form of a snack.
10:56So just cut out all snacking. It's very, very important. If you get the temptation to snack,
11:03just realize that you didn't consume enough fat at the last meal. So the next meal, add more fat
11:10to the diet, so you can go easily from one meal to the next. So it's important to add more fat to go
11:17longer. There's a lot of details to fill in the blank, but typically you can drink water, tea, coffee,
11:25anything without sugar. You can take your vitamins. It's not going to be a problem.
11:30And again, there's a lot of details that I'm not covering, but I'm just giving you the basics.
11:35So let's say your first meal is at noon. Okay? You eat your meal. Don't really worry at this point
11:41about calories because we're not trying to reduce calories. All we're trying to do is have that first
11:46meal, make sure it fits what I said in the last slide, and then the second meal at six.
11:52So that gives you a six-hour eating window and 18-hour fast, okay, if you don't snack, which is
12:01huge. This is going to allow you to see a lot of benefits with this program. So that is the summary
12:10of how to do keto correctly. Before you go, if you have a question about a product or you're new to keto
12:18and you want to know how to begin keto, or you're on keto and you need a debug because it's not going
12:24as smooth, I have a keto consultant standing by to help you. This is just for the people in the U.S.
12:31Hopefully in the future, we'll be able to answer everyone's call, but I put the number down below
12:36so you can call and get some help.