How to Start the Ketogenic Diet Correctly_
Ready to start keto? Here’s how to do keto the healthy way! In this video, we’re going to talk about how to start keto correctly.
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00:00Welcome.
00:01Today, we're going to show you how to start keto correctly, and this is for beginners.
00:07What are we trying to do?
00:08We'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.
00:16There's this one hormone called insulin, which is the key to determine whether you're going
00:20to burn fat or burn sugar.
00:23So you want to keep it low to burn fat.
00:26When it goes higher, your body will burn sugar.
00:31Very simply, lower your carbs and eat less meals.
00:36That's different than lowering your calories.
00:39Now by eating less meals, you are going to lower your calories, but that's not the goal.
00:44You could actually eat larger meals, just not as frequent.
00:49Why is it a good idea to eat less frequent meals?
00:52Because every time you eat, you trigger insulin.
00:56Every time you eat carbs, you trigger insulin, so we're just trying to lower this insulin.
01:00The combination between these two are very, very powerful.
01:05So what are you going to eat in a meal?
01:06Well, first thing, you have to eat low carbs.
01:09So you want to cut down all your carbs.
01:10That includes sugar.
01:11I'm talking about honey, agave nectar, brown sugar, white sugar, date sugar, all sugar.
01:20You can replace it in various recipes with what's called sugar alcohols.
01:26I put some links down below of examples of that so you can learn about that, but there's
01:31these sweet alternative sugar sources that you can use.
01:36So that means that when you go buy food, you have to start reading the labels and looking
01:40at the sugar content.
01:42You want it as close to zero as possible.
01:45You want to avoid fruit except for berries.
01:48There's three berries, raspberries, strawberries, and blackberries.
01:52You can have those in small amounts, but no other fruit, especially apples.
01:59Grains like wheat flour that they make breads, pasta, cereal, crackers, biscuits, you want
02:03to avoid that, but guess what?
02:05There's a substitute.
02:07People use almond flour to make all sorts of things from pizza crust to bread to you
02:14name it.
02:15There's a lot of recipes that you can use as an alternative grain.
02:20Avoid starches like potatoes, but guess what?
02:23There's all these recipes that you can make out of cauliflower that is very similar to
02:28the starches, not identical, but you can make things that are very close to tasting like
02:32mashed potatoes.
02:34You can even make a cauliflower crust for your pizza.
02:37It's quite good.
02:38Now when I say cut out all the carbs, there's an exception, vegetables.
02:44In fact, you want to consume more vegetables, at least seven cups, even more.
02:51That could be salads or other types of vegetables like bell peppers, like cabbage, like broccoli,
02:57kale, Brussels sprouts, and at this level that I'm teaching you, you can even do carrots
03:02and tomatoes, beets.
03:04Don't worry about that.
03:05You can have those.
03:07The last point about vegetables is that ideally if you eat them first, it's going to be a
03:12lot easier to consume seven cups than after you have the protein and fat because this
03:19is going to fill you up pretty fast.
03:21So I always consume the vegetable first.
03:24You can consume it at the same time, but just as a strategy to make sure you get enough
03:28vegetables in your diet, I like to consume these first because very few people consume
03:33enough vegetables.
03:36One last point, vegetables provide two things.
03:38They provide food for your microbes that then help your blood sugars and help give
03:44you energy.
03:45Also, they provide a lot of nutrients like potassium and magnesium and even vitamin C
03:50because what are we trying to do?
03:51We're trying to do keto correctly, and by correctly, I mean healthily.
03:55Okay, number two, moderate protein.
03:59Not massive amounts like in the Atkins diet, but moderate amounts.
04:04That could be depending on your size and your metabolism and your age, between three
04:08and eight ounces.
04:10Maybe you're 18 years old and you work out hardcore.
04:14You're going to need maybe more protein.
04:17So rather than have a little scale and measure it, just consume protein the size of the palm
04:21of your hand.
04:23Maybe a little bit more, a little less, just to keep it really simple at this level.
04:28What type of protein?
04:30Different types of meat, fish, chicken, seafood, eggs, cheese, unless you have an allergy or
04:37any type of severe gut issue, nuts or nut butters.
04:44Also make sure that if you buy peanut butter or whatever, you read the ingredients to make
04:48sure it doesn't have added sugar.
04:51You don't want to add sugar to any of these because sometimes when you have like deli
04:56meats, they have dextrose in there or extra sugar.
04:59If you're having bacon, they have extra sugar added.
05:02You preferably keep the sugar away from your protein.
05:06All right, with the protein, as far as the order of when you eat it, you just ate your
05:10vegetable, your salad, now you start with your protein.
05:14The key with the protein is not to consume lean protein or low-fat protein.
05:19Try to consume protein that has more fat.
05:23Why?
05:24Because that's going to help your insulin levels.
05:26When you consume protein that's very low-fat and lean, as in like powders, especially like
05:34whey protein powder, you majorly increase insulin versus consuming fattier meat or fattier
05:42fish or like brie cheese, which has more fat.
05:47So that's a really key point about protein.
05:49All right.
05:50The third thing is that you're on a higher-fat diet.
05:54Now when we talk about higher fats, mainly we're talking about the calories.
05:59There's more than twice as many calories in fat than there is protein and carbs.
06:05So based on calories, it would be a higher-fat diet.
06:08So I'm not going to say anything more to confuse you on that point, but realize that when you're
06:12consuming the protein, guess what?
06:14You're consuming a lot of the fat in your diet already because protein always comes
06:19with fat.
06:21But you may add some additional fats.
06:24Let's say some avocado, butter to cook your food in, or let's say you melt the butter
06:31on your vegetables, which is a good idea because the veggies have certain fat-soluble natural
06:39chemicals in there that are good for you, even antioxidants, they're called phytonutrients,
06:45and adding oil to your salad, whether it's olive oil or butter over your vegetables,
06:50will help you extract those nutrients out of that meal.
06:54That's why it's good to combine these things right here.
06:57Olives or olive oil is very, very good.
07:00Coconut oil is actually also pretty good.
07:03And of course, some of these are in the fat category, like nuts, for example, are half
07:09fat and half protein, a little bit of carb.
07:13Cheese is protein and fat.
07:15Eggs are protein and fat.
07:16So a lot of these are fat, too.
07:18So both of these are kind of a combination.
07:22But if you're starting keto, a lot of times people add maybe some nuts or cheese after
07:27the meal to be more satisfied.
07:30So that's something that they do.
07:32And so that's why I said eat this third, but of course, it could be within the meal.
07:36Now, there's certain fats you definitely want to avoid, soy oil, corn oil, canola oil, cottonseed
07:42oil, even the safflower oil, the sunflower oil, I would be careful about consuming too
07:46much of those.
07:48These are GMO, they have chemicals in them, but the problem is they're highly inflammatory.
07:53Even though it's a fat, it's the wrong type of fat that you want in your body.
07:57And you'd probably see these in salad dressings and many different products like mayonnaise
08:03in there.
08:04So you're going to have to kind of start reading labels and really get picky on certain things
08:07that you're going to be buying.
08:09So we talked about generally what to eat, but we also want to talk about eating less
08:13meals, right?
08:15Less frequent meals.
08:16We're going to do intermittent fasting, we're going to combine both of these together to
08:19really take that insulin and bring it down to a normal level.
08:22So here's the rule of thumb, don't eat unless you are hungry.
08:27Now let me define hungry, because sometimes you might get a little bit of hunger, but
08:32you still feel strong, you still feel fine, your mood is good.
08:37We'll try to push through that, okay?
08:41There's also a difference between hunger and also like a habit.
08:44People have like a habit of eating all the time, even when they're not hungry, because
08:48they feel that they're not as full as maybe they should be.
08:54So you don't have to be full all the time.
08:57We're talking about hungry, and a true hunger is like, wow, I feel like I really need to
09:02eat.
09:03I feel a little bit weaker.
09:04I feel a little shaky.
09:06I'm starting to notice I'm a little bit more irritable.
09:09That is what we're talking about, not some little temporary hunger.
09:15Number two, ideally you want to skip the breakfast.
09:18You can do this on a gradual level where you keep pushing your breakfast later and later
09:23and later, or just cut it right out and just skip breakfast.
09:28Instead, have your coffee with a little butter in it, a tablespoon of butter and or MCT oil,
09:36which will help you greatly in making ketones, which is very therapeutic to your brain and
09:44it will satisfy you.
09:45So as you're trying to transition into the state of ketosis, which you're burning fat,
09:51because ketones are a byproduct of burning fat, if you add MCT oil, that will give you
09:58ketones right away and it'll make the transition a little more comfortable, especially with
10:02your cognitive function.
10:04So this is a good idea.
10:06And if you did this coffee with these two fats, it's going to be very easy to skip breakfast.
10:13Also, I want to note that at about 8 a.m. in the morning is when you have this hormonal
10:19shift with cortisol might go up and you may find a temporary, about a half hour, kind
10:25of a sense like I'm ready to eat something.
10:29It's the cortisol.
10:30It's a hormonal shift and it can increase your appetite.
10:34Just ignore that and push through that.
10:38So we're skipping our breakfast at this point.
10:41Number three, very importantly, do not snack through the day.
10:46That little snack, even though it's low amount of calories, will make you hungry.
10:52Eating stimulates hunger, especially if it's in the form of a snack.
10:57So just cut out all snacking.
10:59It's very, very important.
11:01If you get the temptation to snack, just realize that you didn't consume enough fat at the
11:06last meal.
11:08So the next meal, add more fat to the diet so you can go easily from one meal to the
11:14next.
11:15So it's important to add more fat to go longer.
11:18There's a lot of details to fill in the blank, but typically you can drink water, tea, coffee,
11:26anything without sugar.
11:27You can take your vitamins.
11:28It'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
11:34basics.
11:35So let's say your first meal is at noon.
11:38You eat your meal.
11:40Don't really worry at this point about calories because we're not trying to reduce calories.
11:45All we're trying to do is have that first meal, make sure it fits what I said in the
11:48last slide, and then the second meal at six.
11:53So that gives you a six-hour eating window and 18-hour fast, okay, if you don't snack,
12:01which is huge.
12:03This is going to allow you to see a lot of benefits with this program.
12:08So that is the summary of how to do keto correctly.
12:15Before you go, if you have a question about a product, or you're new to keto and you want
12:19to 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.
12:29This 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
12:35below so you can call and get some help.