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TOP 10 TIPS TO START KETO! - with Dr. Westman
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Transcript
00:00Hi, Dr. Eric Westman here with my top 10 tips on starting keto right.
00:06First, be sure to check out my new pamphlet called 5 Things You Need to Know About Cancer
00:13and Metabolic Disease.
00:15See it in the link in the description below.
00:18Number one tip for starting keto right is to understand what keto means.
00:25Keto is not a food.
00:26Keto is not a brand name.
00:30Keto is not a license to eat whatever is called keto.
00:36Keto is a metabolic state.
00:39Keto means ketosis.
00:41It comes from the term ketosis, which really means fat burning.
00:47So the most important thing, I think, to start keto right is to understand that there's no
00:52such thing as keto food.
00:55Ketosis is a metabolic state of fat burning, and that's what you're trying to achieve.
01:01Hang on and I'll show why that becomes important in just a minute.
01:06Number two is keep the carbs super low.
01:10So the main thing about a keto diet is not consuming a certain type of food or oil or
01:16avoiding a certain thing.
01:18The main important thing is to keep the carbs very low.
01:23So if the dietary carbohydrate is very low, your body is able to burn its own fat, and
01:30then ketones are generated from your own body fat.
01:34So a natural ketosis diet really is one that focuses on eating things that are low in carbohydrates
01:43and, of course, nutritionally sound.
01:48Number three, count total carbs, not net carbs.
01:53The reason for that is that the net carbs can be absorbed and can affect the metabolism,
01:59even though when you use the net carb calculation, it's assumed that they don't affect the metabolism.
02:07So I've always used total carbs in my clinic because also it's more precise.
02:14You're not assuming that the fiber isn't absorbed or assuming that the sugar alcohol isn't going
02:20to impact the metabolism.
02:23So count total carbs, and most people will want to be under 20 to 30 total carbs for
02:30the day.
02:31Not per meal, but for the day.
02:34Now tip number four, choose the food that you like from a list of proteins, and we have
02:42it all in our method of teaching on one sheet of paper, but the meat, poultry, fish and
02:47shellfish and eggs are excellent sources of nutrition.
02:51They're super low in carbs, and you can eat what you like among these foods.
02:56Everyone has a different type of food they like.
03:00I learned recently there's a certain brand of moist and fatty brisket locally, that the
03:06brisket and collard greens in this area at this one particular place, I could live on
03:12that.
03:13It's so good.
03:14But you might not like that.
03:15That's okay.
03:16Choose from the proteins, choose the ones that you like.
03:22Tip number five, protein comes first on a keto diet, not fat.
03:27So many people have been taught that keto means adding oils, adding fats, and over-consuming
03:34fats.
03:35You need to drink ketones to get ketones and oil, no you don't.
03:39Remember, keto is a metabolic state achieved by keeping the carbs super low, your body
03:45burns fat and generates the ketones internally.
03:50So protein comes first, prioritize protein.
03:54Next, clean out the pantry, clean out the refrigerator, get rid of the carbs.
04:00If you're just starting, give yourself a break.
04:03I mean if you're going to have, if you're quitting smoking and there's a cigarette around,
04:08you're going to find that cigarette and smoke it.
04:10Very similar to carbs.
04:12If you're quitting carbs and you have a tendency, almost addiction to the carbs, give yourself
04:17a break by not having the carbs around.
04:20So clean out the pantry, clean out the refrigerator as you get started.
04:25We recommend that you get rid of all the carbs on one day to give yourself a chance to make
04:30that break.
04:31It's a little easier to do it all in one fell swoop.
04:36Next tip, number seven, avoid keto junk foods.
04:40Right, so if it says great for keto diet today in 2023, that generally means that it's not
04:47good for a keto diet.
04:49If it says great for a keto diet or even brands that say keto blank, you know, keto ice cream,
04:55keto pork rinds, keto, make sure you look at those total carbs, not net carbs, total
05:02carbs and if it says keto on it, be careful, be cautious.
05:06Now they might be okay depending on your carb level but don't automatically think that they're
05:12okay because they have the term keto on it.
05:15Remember, there's no keto food.
05:17It's a metabolic state achieved by keeping the carbs very low.
05:23So number eight, don't measure ketones.
05:26I know, that seems strange, right?
05:29Actually by keeping the carbs really low, you're going to be in ketosis and so I don't
05:35recommend that you measure urine or blood or breath ketones now.
05:39All of those are available and you can but it complicates things and people come to me
05:44saying, I got tired of measuring, you know, the finger prick or the measure of the breath
05:49or urine.
05:50No, so you don't have to measure ketones, just keep the carbs super low.
05:55Don't use an app.
05:56I know, it seems weird when all these keto apps and one specifically designed and you
06:03get to know your macros and all that.
06:05No, don't count macros, don't use an app.
06:08It overly complicates things and that is a recipe for not having a long-term relationship
06:16with a dietary pattern.
06:17If it's difficult and complicated, you're just not going to keep it up.
06:22The main thing is finding foods you love among the low-carb keto allowed foods and choose
06:30things that you can live with for a while, that's what makes it sustainable.
06:36Next one, number nine, following the teaching of someone who used the keto diet for the
06:42same purpose you want to use it for.
06:46All too often, I'm seeing people come in thinking that this influencer who was in the gym and
06:52pounding the oils and never had to lose weight but they're trying to lose weight.
07:00The other person is using the keto diet for a different purpose than what you're trying
07:04to use it for.
07:05If you're trying to lose weight, reverse type 2 diabetes, which is the work that I do in
07:10my clinic, you want to follow an influencer or a teaching that actually is one that's
07:17using a keto diet for this purpose.
07:20If I asked you to have lots and lots of fat and the oils and the drinks and unlimited
07:27amounts of cheese and mayonnaise and all, then you would be hard-pressed to burn your
07:32body fat because you're getting so much fat in the food.
07:37So beware of how and why the influencer is teaching, that is a common mistake I see.
07:43There are a lot of versions of keto today, you want to use one that's designed for the
07:48purpose you're looking to use it for.
07:51Finally, fast food, restaurants, fine, don't stress.
07:56Just avoid the carbs, keep the carbs super low.
07:59I've had people who only could eat at fast food restaurants for whatever reason, locality,
08:06cost, preference, they're almost addicted to that food, it's okay.
08:12Just avoid the carbs, keep the carbs super low, you get into a keto, nutritional ketosis
08:17metabolic state by keeping the carbs low wherever you get the food.
08:24Those are my top 10 tips as of 2023, and I hope that's helpful.
08:29If you find it helpful, click like and the notification bell, and why not send this to
08:34a friend?
08:35This is a grassroots movement after all.
08:45If you enjoyed this video, be sure to like, subscribe, and hit the notification bell,
08:50and check out AdapterLifeAcademy.com.