Ketogenic Diet Explained – Full Beginner Guide to Low-Carb Weight Loss - video Dailymotion

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The Ketogenic Diet (Keto Diet) is one of the most effective low-carb diets for weight loss and better health. In this video, you will learn:  • What the ketogenic diet is • How ketosis works in the body • What foods you can eat • Foods to avoid • Benefits of going low-carb • Simple keto meal ideas • How to start keto safely  If you want to burn fat, increase energy, and follow a clean low-carb lifestyle, this keto guide is perfect for beginners. Watch till the end to understand how you can start your ketogenic journey today!

Transcript

00:00So what actually is the ketogenic diet? Let's cover that. I'm going to start simple and then

00:04go a little bit more complex, but keep it simple overall. It is simply a method of eating certain

00:10foods and certain combinations that cause the body to run on ketones. When you burn fat,

00:17your body makes ketones. And ketones can be used as an alternative fuel source. In fact,

00:24your body loves running on ketones. It's actually a much healthier fuel source. There's less waste.

00:31It's more efficient. There's more energy in ketones. And your body has a lot more stored fat

00:37than it does stored sugar. An average person who's not overweight has roughly between 90 and 100,000

00:46calories of stored fat versus that same person only has about 1,700 calories of stored sugar.

00:56So what makes more sense? Running your body on 100,000 calories of stored energy or this small

01:03reserve right here? If you rely only on sugar fuel or stored sugar, it's called glycogen. When you start

01:10burning fat and you get into fat burning, you can go a lot longer without being hungry. And especially

01:16without craving carbs. So the real big advantage of the ketogenic diet versus other diets is that your

01:22hunger goes away and your cravings go away, making it very, very easy to do this long-term. So if we

01:29compare the ketogenic diet to a low-calorie diet or a low-fat diet, both of these diets are a high

01:36carbohydrate diet. It's the carbohydrates that actually prevent fat burning. So when someone does a

01:43low-calorie diet or a low-fat diet, yet it's a high-carbohydrate diet, they are going to struggle.

01:49They're going to be dependent on doing more exercise. They'll lose some temporary water weight,

01:53but they're going to pretty much give up. And this is basically why 98% of diets fail, simply because

01:59they're not sustainable. Why? Because you're hungry all the time and you're craving carbs all the time,

02:05making it actually impossible to stick to because of all the temptations you have around you

02:10constantly. So what makes a person go into ketosis or basically making ketones is lowering your

02:18carbohydrates. You need to lower your carbohydrates between 20 and 50 grams. The lower the carbohydrate,

02:25the more you get into ketosis. So really, you can look at the ketogenic diet as a fat-burning diet.

02:31Now, if you're going to lose weight, wouldn't you want to burn fat? So basically, to make it really

02:36simple, you lower your carbohydrates. You don't do a high-protein diet. It's a moderate-protein diet.

02:42So here's a little point that people have a confusion on. They have this idea that the higher

02:46fat is really bad for them. But if you keep your carbs low, there is no danger in consuming more

02:54fats. So when you go into ketosis, you're simply shifting your fuel source from the sugar

02:59to the fat. And this takes three days. And the way to get into this is to lower your carbs.

03:06Because then it forces your body to look at other sources of energy. This stuff right here,

03:12stored fat. All right, let's go to the next section. All right, so let's discuss the ketogenic

03:18diet versus other diets. So you're going to lose water weight for about, I don't know, one to two

03:22weeks. So it's going to give you a little sense of hope that, wow, it's working. I'm losing some

03:28weight. But it's water weight. Why would someone only lose water weight and plateau within two weeks?

03:34Simply because you've never got into fat burning, okay? There's a big difference with weight loss

03:40between losing water and losing actual fat. And realize that exercise only contributes to

03:46only 15% of your results. So in your mind, if you're thinking that I'm going to exercise this

03:52weight off, it's going to be very, very insignificant compared to using a correct diet.

03:58With these other diets, you're going to be craving all the time. You're going to be hungry all the

04:03time, making it impossible to stick to for any period of time. So you end up failing. Like 98%

04:11of people fail. And it's always blamed on the person's willpower. But think about it. How are

04:17you going to stick to anything if you're craving and you're hungry all the time? It's actually going to

04:22be impossible. And as soon as you consume too many carbs on these diets, your blood sugar is going to

04:28come down because you're going to spike insulin. Insulin suppresses the blood sugars. And then you're

04:34going to end up with low blood sugars. So that's when you're cranky, irritated on this diet, hungry all

04:39the time. That's what's really happening. On the other hand, if you're going to do a healthy version

04:44of a keto plan, we call it healthy ketosis, you're going to actually burn actual fat. You'll lose some

04:51water weight, but you're going to start burning fat. And the less carbohydrates you consume, the more

04:57you're going to get into this fat burning. Your hunger is going to go away. You're not going to

05:02crave anymore. These two things alone will allow you to stick to it long term. If you don't have

05:10hunger and you don't have cravings and you don't have low blood sugar issues, it's not going to be

05:15painful. In fact, you're going to find that your energy is going to increase. Now there is an actual

05:19adaptation phase, two to three days. It takes your cells to adapt to fat burning. So if you take

05:26enough electrolytes and B vitamins, you won't have any transitional symptoms, but you'll get into it.

05:33Your energy will spike. Your cognitive function, your focus, your memory will do better. Why? Because

05:40your brain loves ketones. You're going to find inflammation going down. If you have stiffness or pain

05:46in your body, that's going to come down. Your skin's going to look better, less acne. So I just want to

05:51make one little distinction. You have ketosis and then you have healthy ketosis. Let me tell you the

05:57difference. Healthy ketosis is basically doing this low carb plan with very healthy ingredients and

06:06nutrient dense foods. Because one thing about the ketogenic diet, they don't really tell you exactly

06:11the quality of food that you should eat. So I'm just recommending make sure you do it healthy for

06:16several reasons. Number one, as you lose weight, you're going to look better. You're going to feel

06:22better and you're going to be healthier. But the fact that you're doing keto alone by lowering the

06:26carbohydrates has huge benefits. So in the next part, let me show you why. So the whole purpose of

06:34getting into ketosis and running an alternative fuel source is to drop and normalize your insulin levels.

06:40Nearly 80% of the population has a problem with insulin. They have a condition called insulin

06:46resistance, where your receptors will not absorb insulin like they normally should. That gives you

06:52dysfunctional insulin. And the body then has to make more and more insulin to compensate. And with that

06:59comes a lot of health problems. So you have increased carbs lead to higher amounts of insulin, which then

07:05cause insulin resistance because the body is being bombarded by so much volume of

07:10insulin. It starts to shut down. An average person who has insulin resistance, which by the way,

07:15this is pre-diabetes, makes between five to seven times more insulin than normal. So that massive

07:24amounts of insulin leads to diabetes, metabolic syndrome, which is a combination of belly fat,

07:31blood sugar problems, cholesterol problems. People with Alzheimer's have high amounts of insulin.

07:37They have insulin resistance. And then we have problems of the heart simply because the inside

07:42layer of the arteries are very susceptible to oxidation and having high amounts of insulin

07:49basically rust out your arteries. The body comes in, forms plaquing, clotting, calcium deposits to the

07:56point where you can get heart attacks and even a stroke. And then hearting of the arteries, that comes from

08:01high amounts of insulin. Insulin resistance is connected to mood disorders, anxiety, depression,

08:08you eventually get a fatty liver, and also cancer because cancer cells basically live on sugar. So now

08:15let me show you specifically what to eat. So let me give you a rough idea of what you would actually eat

08:20on a healthy ketogenic plan. Okay. Now, as far as calories go, we take a look at this pie chart.

08:27Carbohydrates are basically 5% of the total calories. I'm adding vegetables separately that

08:35aren't included in the carbs. In fact, I don't want you to count the vegetable carbohydrate for two

08:41reasons. Number one, there's not a lot of calories in veggies, number one. Number two, we want to

08:48encourage more vegetables. And so anytime we're talking about cutting carbs, we don't want you to cut

08:54your vegetables. Okay. And vegetables have a very low glycemic reaction. They don't spike your blood

09:00sugars and they do not increase insulin very much. And also realize that the fiber in the vegetable,

09:06and vegetables are very fiber rich, even though they're carbohydrates, they don't trigger the insulin

09:12response. So our veggies will be around 5% of the total calories, which is about seven plus cups per

09:19day, seven to 10 cups per day. And then protein should be 20% of the total calories. That's

09:27basically three to six ounces per meal. Now, if you have a bigger person, have more. Okay. So this is

09:35just a range. This is a moderate amount of protein. And when I talk about three to six ounces of protein,

09:41I'm not talking about the protein in the product, like the meat or fish. I'm talking about the actual

09:47meat or fish by itself. If you were to weigh the whole thing, because let's say, for example,

09:52in fish, you have collagen, you have other things other than the protein. So three ounces of fish

09:58versus three ounces of protein in fish is a different value. I'm talking about the actual whole

10:04food itself when I talk about three to six ounces. And then we want about 70% of fat. Now this seems like

10:13a lot of fat, doesn't it? Well, let's take a look at an actual plate. Let's say this is your plate.

10:19You divide it down the center and you half of the plate, you add vegetables, okay, or salad. Then

10:26one fourth of the plate will be your protein and one fourth would be your fat. So as you can see,

10:31this 70% of fat seems like a lot is not as much as you think simply because fat has more calories per

10:39volume. So this is about calories, okay? This is about volume of food. And then of course over here

10:46we have our small amount of carbs, okay? All right, so just let me give you some rough ideas on what

10:51we're talking about when we're talking about carbs. We're not talking about breads or pasta or cereal or

10:56crackers or juice. We're talking about the carbs in nuts and seeds. Now nuts and seeds have protein,

11:04okay? They have fat, but they have some carbs. So those are the carbs you're counting. Hummus.

11:11It has low sugar, but it has some carbs. But hummus also is made with olive oil and garlic. So there's

11:18fat in the olive oil. And then berries are very low on the glycemic index, but you would count the carbs

11:25in berries. And then protein right here, we have meats, we have fish, we have seafood, we have eggs,

11:34we have cheese. But of course, meat and fish, eggs and cheese also have fat. So when you're dealing

11:41with most foods, you're having a combination of things. So this basically, half of this could be

11:47a combination of some food with fat and protein. You're not going to eat them separately. Here's some

11:53examples of pure fat. Butter, coconut oil, avocado. But see, avocado has fat and some carbs. And you have

12:02olive oil, which is a pure fat. And then as far as the veggies go, you have leafy greens and you have

12:08cruciferous. And there's other vegetables. So I recommend most of the vegetables you consume,

12:12leafy greens as salads. Consume them raw. But if you're going to add cruciferous, I would recommend

12:18steam them or cook them unless you're doing like a kale shake with some berries. That's totally fine.

12:24So ideally, you want to go seven to 10 cups with your vegetables per day.

12:27Now, that might seem like a lot, but that provides a lot of nutrients, a lot of antioxidants,

12:33a lot of vitamins and minerals. And of course, the cruciferous not only has higher amounts of

12:38vitamins and minerals, it has high amounts of phytonutrients, which give you additional health

12:43benefits. All right. One more section on what not to eat. All right. So let's just talk about what not

12:49to eat. So we want to avoid grains, okay, in the form of whole grains and refined grains. Breads,

12:56pasta, cereal, crackers, biscuits, waffles, pancakes. Even though something is gluten-free,

13:04it still has grains. So just avoid all grains. Rice, okay, avoid that. Then we have starches,

13:13potatoes. Okay, now rice is also starch as well. So avoid potatoes, yams, sweet potatoes, rice,

13:21anything starchy, avoid it. Why? Because they're going to turn into sugar really fast.

13:25And then we have actual sugar. We have cane sugar. We have agave nectar. You have honey. You have

13:31fructose, high fructose corn syrup. You're going to have to avoid all sugars. Now you can do

13:37alternative sugars like stevia, monk fruit, xylitol, erythritol. These are sugar alcohols.

13:44They have a much lower reaction on the glycemic index than regular sugar. All right. And so you want

13:50to avoid GMO foods, okay? That would be soy oil, corn oil, canola. If you consume organic,

13:59you're pretty safe with GMO. And of course, juice is a sugar. You want to avoid that. And you want to

14:05avoid soda. There are sodas out there now that are flavored with stevia. Those are acceptable. But juice

14:10is loaded with way too much sugar. Okay. So as far as fish goes, very important. Don't consume the

14:17farm fed. Do wild caught. Much, much healthier. I have many videos on that. You can do a search on

14:24that if you want to know why. Pasture raised organic eggs are the best. They're a little bit more

14:30expensive, but they are worth it. And then we have organic bacon. Okay. That way, you know that the

14:35pigs are not fed the GMO grains. We want to avoid that. And I'll try to get the bacon that's sugar-free

14:42and nitrate-free. So if you're consuming cheese or cream or half and half or butter from grass-fed

14:49cows, it's definitely a lot better. Now, if you're going to do coffee, really try to get organic because

14:55coffee is one of the crops that's the most heavily sprayed of any crops out there. Okay, guys, there you

15:01have it. I have a really cool download below. If you want to get a summary sheet of all the foods

15:07on a healthy ketogenic plan, click down below and download it. And that way you have it on a couple

15:13pieces of paper and you can refer back to it. Thanks for watching. Hey, if you're liking this

15:20content, please subscribe now and I will actually keep you updated on future videos.

Ketogenic Diet Explained – Full Beginner Guide to Low-Carb Weight Loss

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