00:00The Keto Diet, short for Ketogenic Diet, is a high-fat, low-carbohydrate eating plan designed
00:08to push the body into a metabolic state called Ketosis.
00:12In Ketosis, the body burns fat for energy instead of carbohydrates, making it a popular
00:18choice for weight loss and improved energy levels.
00:22Ketosis focuses on healthy fat intake, moderate protein, and very low carbohydrates.
00:32Actually how it works, the drastic reduction in carbs forces the body to use fat stores
00:37for fuel by producing ketones in the liver.
00:41This state of Ketosis is what leads to fat burning and weight loss.
00:46What about health benefits?
00:48Weight Loss, Improved Mental Clarity, Better Energy Levels, Reduced Inflammation, and Better
00:54Control of Blood Sugar Levels.
00:58What are popular foods?
00:59Avocados, Meats, Fatty Fish, Eggs, Dairy, Nuts, Seeds, and Healthy Oils like Coconut
01:07and Olive Oil.
01:08Avoid grains, sugars, starchy vegetables, and most fruits.
01:13What are the potential side effects?
01:16Some people may experience the Keto Flu when starting out which includes symptoms like
01:20headaches, fatigue, and irritability.
01:23Staying hydrated and replenishing electrolytes can help.
01:28Is Keto Right for You?
01:30The diet can be highly effective but isn't suitable for everyone.
01:33Consulting a healthcare professional is important before starting.
01:39Ketosis can begin as quickly as 2 or 4 days after starting a ketogenic diet depending
01:43on the individual's body and activity level.
01:46However, some people may take up to a week to enter Ketosis.
01:50Factors over that influence Ketosis include carb restriction.
01:56The more strictly you limit your carbohydrate intake to about 20-50 grams per day, the faster
02:03you will enter Ketosis.
02:06Physical activity exercise can help.
02:10Those with a faster metabolism or lower body fat percentages may enter Ketosis more quickly.
02:16Fasting is also another way.
02:19Testing for Ketosis is possible through methods like urine strips, blood tests, or breath
02:23analyzers which measure ketone levels.
02:29To avoid or minimize the effects of the Keto Flu which can occur when your body adapts
02:33to the ketogenic diet, you can follow these strategies.
02:36Stay hydrated.
02:38That means drink plenty of water.
02:41Dehydration is common when transitioning to Keto due to reduced glucose levels and increased
02:47water loss.
02:48Electrolytes, sodium, potassium, and magnesium levels drop when carbs are reduced so replenish
02:54them by adding salt to your food and consuming foods like leafy greens, avocados, and nuts.
03:02Increase salt intake.
03:04Add extra salt to your meals or drink bone broth.
03:08This helps maintain sodium levels and reduces symptoms like headaches and fatigue.
03:13Gradual carb reduction.
03:15Instead of drastically cutting carbs all at once, gradually reduce your intake over a
03:21week or two.
03:23This gives your body more time to adjust to burning fat for energy.
03:27Eat enough fat.
03:28Ensure you are eating enough healthy fats like avocados, coconut oils, or nuts to keep
03:34energy levels stable.
03:36Low energy can lead to fatigue and irritability.
03:40Supplement with Magnesium.
03:42Taking a magnesium supplement can help combat muscle cramps, headaches, and sleep disturbances
03:47that often come with Keto Flu.
03:50Rest and take it easy.
03:52Avoid strenuous physical activity when first starting Keto.
03:56Your body is adjusting to a new fuel source and may feel fatigued.
04:01Consider MCT oil.
04:03Medium chain triglycerides can provide a quick energy boost and help your body produce ketones
04:10more efficiently.
04:12By following these steps, you can help your body adapt more smoothly to the Keto diet
04:16and reduce the severity of Keto Flu symptoms.
04:21What are the best Keto Snacks?
04:22Here are some of the list.
04:24Avocado Slices Drizzle with olive oil or sprinkle with sea
04:27salt or added flavor.
04:30Nuts and Seeds Almonds, pecans, walnuts, and pumpkin seeds
04:34are great choices but eat in moderation due to their carb content.
04:39Cheese Quedar, mozzarella, or cream cheese are Keto
04:42favorites.
04:43Cheese sticks or cubes make for convenient snacks.
04:48Hard Boiled Eggs Backed with protein and fat, hard boiled
04:51eggs are easy and filling.
04:54Olives Rich in healthy fats and low in carbs, olives
04:57are perfect for snacking.
05:00Keto Fat Bombs Made with ingredients like coconut oil, butter,
05:04nuts, or cream cheese.
05:06These are energy dense snacks to satisfy hunger.
05:10Vegetable Sticks with Dip Cucumber Celery or Bell Peppers paired with
05:14guacamole, ranch dressing, or a high fat dip.
05:20Rock Rinse is another option, a crunchy and carb-free snack that's high in fat.
05:26Berries with Whipped Cream Small portions of strawberries, blueberries,
05:31or raspberries paired with sugar-free whipped cream can satisfy sweet cravings.
05:37Dark Chocolate 85% or higher.
05:40Look for very dark chocolate with little to no added sugar for a Keto-friendly sweet treat.
05:46These snacks can help you stay on track with your Keto diet while keeping hunger at bay.
05:53Can You Drink Alcohol?
05:57You can drink alcohol on a Keto diet, but you need to choose wisely and consume it in
06:03moderation.
06:04Some alcoholic beverages are low in carbs and can fit into a Keto lifestyle.
06:09There are some guidelines.
06:11Hard Liquors Zero Carbs
06:13Whiskey, Vodka, Rum, Tequila, Gin, and Brandy
06:17These spirits contain no carbs, but be careful with mixers as many are high in sugar.
06:22Stick to sugar-free mixers like soda water or diet sodas.
06:27Dry Wines Red or White Wines
06:28Dry wines typically contain 2 or 3 grams of carbs per glass.
06:34Stick to options like Cabernet Sauvignon, Pinot Noir, Chardonnay, or Sauvignon Blanc.
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