- 2 days ago
How to Start the Ketogenic Diet Correctly_
Category
🦄
CreativityTranscript
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
00:23to keep it low to burn fat. When it goes higher your body will burn sugar. Very simply lower your
00:33carbs and eat less meals. That's different than lowering your calories. Now by eating less meals
00:40you are going to lower your calories but that's not the goal. You could actually eat larger meals
00:46just not as frequent. Why is it a good idea to eat less frequent meals? Because every time you
00:53eat you 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.
01:10That includes 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
03:02do carrots and tomatoes, beets. Don't worry about that. You can have those. And the last point about
03:07vegetables is that ideally if you eat them first, it's going to be a lot easier to consume seven cups
03:15than after you have the protein and fat because this is going to fill you up pretty fast. So I always
03:21consume the vegetable first. Now you can consume it at the same time but just as a strategy to make sure
03:28you get enough vegetables in your diet, I like to consume these first because very few people consume
03:33enough vegetables. And one last point, vegetables provide two things. They provide food for your
03:40microbes that then help your blood sugars and help give you energy. Also, they provide a lot of
03:46nutrients like potassium and magnesium and even vitamin C. Because what are we trying to do? We're
03:51trying to do keto correctly. And by correctly, I mean healthily. Okay, number two, moderate protein.
03:58Not massive amounts like in the Atkins diet, but moderate amounts. That could be, depending on
04:05your size and your metabolism and your age, between three and eight ounces. Maybe you're 18 years old and
04:12you work out hardcore. You're going to need maybe more protein. So rather than have a little scale and
04:18measure it, just consume protein the size of the palm of your hand. Maybe a little bit more, a little
04:24less. Okay, just to kind of keep it really simple at this level. What type of protein? Different types
04:30of meat, fish, 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
04:54sometimes when you have like deli meats, they have dextrose in there or extra sugar. If you're
05:00having bacon, they have extra sugar added. You 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 vegetable,
05:10your salad. Now you start with your protein. The key with the protein is not to consume lean protein
05:18or low fat protein. Try to consume protein that has more fat. Why? Because that's going to help your
05:25insulin levels. When you consume protein that's very low fat and lean, as in like powders, especially
05:34like whey protein powder, you majorly increase insulin versus consuming fattier meat or fattier fish
05:43or like brie cheese, which has more fat. So that's a really key point about protein.
05:50All right, the third thing is that you're on a higher fat diet. Now, when we talk about higher
05:55fats, mainly we're talking about the calories. There's more than twice as many calories in fat
06:02than there is protein in carbs. So based on calories, it would be a higher fat diet. So I'm not going to say
06:09anything more to confuse you on that point. But realize that when you're consuming the protein, guess what?
06:14You're consuming a lot of the fat in your diet already because protein always comes with fat. But you may
06:22add some additional fats. Let's say some avocado, butter to cook your food in, or let's say you melt the
06:31butter on your vegetables, which is a good idea because the veggies have certain fat soluble natural chemicals
06:40in there that are good for you, even antioxidants. They're called phytonutrients. And adding oil to your
06:46salad, whether it's olive oil or butter over your vegetables, will help you extract those nutrients out of that
06:53meal. That's why it's good to combine these things right here. Olives or olive oil is very, very good. Coconut oil,
07:00is actually also pretty good. And of course, some of these are in the fat category, like nuts, for
07:08example, or half fat and half protein, a little bit of carb. Cheese is protein and fat. Eggs are protein
07:16and fat. So a lot of these are fat too. So both of these are kind of a combination. But if you're starting
07:22keto, a lot of times people add maybe some nuts or cheese after the meal to be more satisfied.
07:29So that's something that they do. And so that's why I said eat this third. But of course, it could
07:35be within the meal. Now, there's certain fats you definitely want to avoid. Soy oil, corn oil, canola
07:41oil, cottonseed oil, even the safflower oil, the sunflower oil. I would be careful about consuming
07:46too much of those. These 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. And you'd probably see
07:57these in salad dressings and many different products like mayonnaise in there. So you're
08:03going to have to kind of start reading labels and really get picky on certain things that you're
08:08going to be buying. So we talked about generally what to eat, but we also want to talk about eating
08:13less meals, right? Less frequent meals. We're going to do intermittent fasting. We're going to combine
08:18both of these together to really take that insulin and bring it down to a normal level. So here's the
08:23rule of thumb. Don't eat unless you are hungry. Now, let me define hungry, because sometimes you
08:30might get a little bit of hunger, but you still feel strong. You still feel fine. Your mood is good.
08:37We'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 this
10:07coffee with these two fats, it's going to be very easy to skip breakfast. Also, I want to note that
10:15about 8am in the morning is when you have this hormonal shift with cortisol might go up, and you
10:21may find a temporary, about a half hour, kind of a sense like I'm ready to eat something. It's the
10:30cortisol. It's a hormonal shift, and it can increase your appetite. Just ignore that and push through that.
10:37Okay, so we're skipping our breakfast at this point. Number three, very importantly, do not snack
10:44through the day. That 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. So just cut out all snacking. It's
10:59very, very important. If you get the temptation to snack, just realize that you didn't consume enough fat
11:06at the last meal. So the next meal, add more fat to the diet. So you can go easily from one meal to
11:14the next. So it's important to add more fat to go longer. There's a lot of details to fill in the
11:20blank, but typically you can drink water, tea, coffee, anything without sugar. You can take your
11:28vitamins. It's not going to be a problem. And again, there's a lot of details that I'm not covering,
11:33but I'm just giving you the basics. So let's say your first meal is at noon. Okay, you eat your meal.
11:40Don't really worry at this point about calories because we're not trying to reduce calories. All
11:45we're trying to do is have that first meal, make sure it fits what I said in the last slide,
11:49and then the second meal at six. So that gives you a six hour eating window and 18 hour fast. Okay,
11:59if you don't snack, which is huge. This is going to allow you to see a lot of benefits with this
12:07program. So that is the summary of how to do keto correctly. Before you go, if you have a question
12:16about a product or you're new to keto and you want to know how to begin keto, or you're on keto and you
12:23need a debug because it's not going as smooth, I have a keto consultant standing by to help you.
12:29This is just for the people in the U.S. Hopefully in the future, we'll be able to answer everyone's
12:33call, but I put the number down below so you can call and get some help.
Comments