How to Start the Ketogenic Diet Correctly?

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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

00:17which 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 you are

00:41going to lower your calories but that's not the goal. You could actually eat larger meals just not

00:47as 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. That

01:10includes 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 sugar

01:34sources that you can use. So that means that when you go buy food you have to start reading the labels

01:40and 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 cut

02:39out all the carbs, there's an exception. Vegetables. In fact, you want to consume more vegetables, at least

02:47seven cups. You know, even more. That could be salads or other types of vegetables like bell peppers,

02:54like cabbage, like broccoli, kale, brussel sprouts. And at this level that I'm teaching you, you can even do

03:02carrots and tomatoes, beets. Don't worry about that. You can have those. And the last point about vegetables is

03:08that ideally if you eat them first, it's going to be a lot easier to consume seven cups than after you

03:17have the protein and fat because this is going to fill you up pretty fast. So I always consume the

03:22vegetable first. Now you can consume it at the same time but just as a strategy to make sure you get

03:28enough vegetables in your diet, I like to consume these first because very few people consume enough

03:34vegetables. And one last point, vegetables provide two things. They provide food for your microbes

03:41that then help your blood sugars and help give you energy. Also, they provide a lot of nutrients like

03:47potassium and magnesium and even vitamin C. Because what are we trying to do? We're trying to do keto

03:52correctly. And by correctly, I mean healthily. Okay, number two, moderate protein. Not massive amounts

04:01like in the Atkins diet, but moderate amounts. That could be, depending on your size and your

04:06metabolism and your age, between three and eight ounces. Maybe you're 18 years old and you work out

04:13hardcore. You're going to need maybe more protein. So rather than have a little scale and measure it,

04:19just consume protein the size of the palm of your hand. Maybe a little bit more, a little less. Okay,

04:25just to kind of keep it really simple at this level. What type of protein? Different types of meat,

04:31fish, chicken, seafood, eggs, cheese, unless you have an allergy or any type of severe gut issue,

04:40nuts or nut butters. Also make sure that if you buy peanut butter or whatever, you read the ingredients

04:48to make sure it doesn't have added sugar. You don't want to add sugar to any of these. Because sometimes

04:54when you have like deli meats, they have dextrose in there or extra sugar. If you're having bacon,

05:00they have extra sugar added. You preferably keep the sugar away from your protein. All right,

05:07with the protein, as far as the order of when you eat it, you just ate your vegetable, your salad.

05:11Now you start with your protein. The key with the protein is not to consume lean protein or low fat

05:18protein. Try to consume protein that has more fat. Why? Because 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 whey protein

05:35powder, you majorly increase insulin versus consuming fattier meat or fattier fish or like brie cheese,

05:45which has more fat. So that's a really key point about protein. All right, the third thing is that

05:51you're on a higher fat diet. Now, when we talk about higher fats, mainly we're talking about the

05:58calories. There's more than twice as many calories in fat than there is protein in carbs. So based on

06:05calories, it would be a higher fat diet. So I'm not going to say anything more to confuse you on that

06:10point. But realize that when you're consuming the protein, guess what? You're consuming a lot of the

06:16fat in your diet already because protein always comes with fat. But 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 on your vegetables,

06:32which is a good idea because the veggies have certain fat soluble natural chemicals in there

06:40that are good for you, even antioxidants. They're called phytonutrients. And adding oil to your salad,

06:47whether it's olive oil or butter over your vegetables, will help you extract those nutrients

06:52out of that meal. That's why it's good to combine these things right here. Olives or olive oil is very,

06:59very good. Coconut oil is actually also pretty good. And of course, some of these are in the fat

07:06category, like nuts, for example, or half fat and half protein, a little bit of carb. Cheese is protein

07:13and fat. Eggs are protein and fat. So a lot of these are fat too. So both of these are kind of a

07:20combination. But if you're starting keto, a lot of times people add maybe some nuts or cheese after the

07:27meal to be more satisfied. So that's something that they do. And so that's why I said eat this

07:34third. But of course, it could be within the meal. Now, there's certain fats you definitely want to

07:38avoid. Soy oil, corn oil, canola oil, cottonseed oil, even the safflower oil, the sunflower oil. I would

07:45be careful about consuming too much of those. These are GMO. They have chemicals in them. But the problem

07:52is they're highly inflammatory. Even though it's a fat, it's the wrong type of fat that you want in your

07:56body. And you probably see these in salad dressings and many different products like mayonnaise in

08:03there. So you're going to have to kind of start reading labels and really get picky on certain

08:07things that you're going to be buying. So we talked about generally what to eat, but we also want to

08:12talk about eating less meals, right? Less frequent meals. We're going to do intermittent fasting. We're

08:17going to combine both of these together to really take that insulin and bring it down to a normal

08:22level. So here's the rule of thumb. Don't eat unless you are hungry. Now, let me define hungry, because

08:29sometimes you might get a little bit of hunger, but you still feel strong. You still feel fine. Your mood

08:36is good. We'll try to push through that, okay? There'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 they feel that

08:49they're not as full as maybe they should be. So you don't have to be full all the time. We're talking

08:57about hungry. And a true hunger is like, wow, I feel like I really need to eat. I feel a little bit

09:03weaker. I feel a little shaky. I'm starting to notice I'm a little bit more irritable. Okay, that is

09:09what we're talking about. Not some little temporary hunger. Number two, ideally you want to skip the

09:17breakfast. You can do this on a gradual level where you keep pushing your breakfast later and later and

09:23later, or just cut it right out and just skip breakfast. Instead, have your coffee with a little

09:31butter in it, 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 will 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.

10:29It's the cortisol. It's a hormonal shift and it can increase your appetite. Just ignore that and push

10:36through that. Okay? So we're skipping our breakfast at this point. Number three, very importantly,

10:43do not snack through the day. That little snack, even though it's low amount of calories,

10:49will make you hungry. Eating stimulates hunger, especially if it's in the form of a snack.

10:57So just cut out all snacking. It's very, very important. If you get the temptation to snack,

11:02just realize that you didn't consume enough fat at the last meal. So the next meal,

11:09add more fat to the diet. So you can go easily from one meal to the next. So it's important to

11:16add more fat to go longer. There's a lot of details to fill in the blank, but typically you can drink

11:22water, tea, coffee, anything 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. So that gives

11:53you a six-hour eating window and 18-hour fast, okay, if you don't snack, which is huge. This is going to

12:04allow you to see a lot of benefits with this program. So that is the summary of how to do keto correctly.

12:14Before you go, if you have a question about a product or you're new to keto and you want to know

12:19how to begin keto, or you're on keto and you need a debug because it's not going as smooth,

12:25I 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.

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