Detailed Guide. How I lost 100 pounds doing KETO in CHINA | Keto Friendly & Low Carb Chinese Foods

So I was looking through my comments the other
day and I saw something to the effect of "I'm 100% committed to losing weight this time. I'll pay you twenty dollars if you make a
video about this keto diet that you do in more detail. Take me through a day or a couple of days
or something of your diet, so I figure….challenge accepted! Challenge accepted. This might be the last keto video that I do,
but yeah – let's go through a few days of what I eat and any kind of tips that I might
have and stuff like that, because…yeah, the keto diet really did kind of change my
life. I lost a lot of weight. Anyway – enough wasting time – let's get into
the video! A quick pro tip for anyone starting the keto
diet is to just give it time.

Give it time, because it's a major change
for your body; you are going from being fueled by carbs, being fueled by sugars to fueling
yourself with fats and protein. Those are your main source of energy, especially
fats. It's a big change for your body, and it's
sort of traumatic at the beginning. You will feel really really weak, you will
feel grumpy, you will feel — it's sort of like when you quit drinking coffee or quit
smoking cigarettes or whatever.

It's an addiction, especially sugar, because
you'll have no sodas, no candies – no sugar of any sort – no fruit. No rice, no bread, none of that. That makes up a huge part of your (normal)
diet, so when you start, you'll feel awful for the first week, and the second week, you
will feel a lot of cravings for this and for that and breaking your old routine of going
to convenience stores and things like that. Breaking that routine is really tough, so
I recommend for people starting keto — do it on a vacation — do it on a holiday. That's when you should start, because you
can focus more on cooking. You can focus more on creating a new routine. That's definitely a big thing that I recommend
starting with.

Now, these are just a few things that I have
here – very, very few things. So, for example – we have a couple of types
of oil. We have olive oil and we've got coconut oil. Both easily purchased in China, as well as
butter. The three are things you're going to be cooking
with, so if you're cooking something, cook with one of these three things, or maybe if
you've got bacon grease laying around, cook with that.

That's the way to go. Now, in terms of meats, in keto, you're going
to become a sausage connoisseur. You're going to be figuring out what sausages
you like because sausage is a great keto meat. One: sausage is REALLY tasty, they're great. And two: they tend to have more fat than protein,
which is ideal for keto, and three: usually the carb content is really low, if not zero. So definitely get yourself some sausages. They will be one of your staple meats. And the other staple meat for me, of course,
is steak. I like buying steaks, so I go to a wholesale
market and I buy these. I think this comes out to 40 yuan each, but
if you were to get this at a restaurant, it would be 200 kuai or more, so you save a lot
buying wholesale.

And the other thing is cheese. This is the other thing you're going to want
to have. So I bought a seven-pound of cheese, Gouda
cheese, to be specific, and I'm going with that. Oh, I forgot – olives. You've got to have some olives. Olives will really help. You can eat as many as you want on the keto
diet. I love them – green olives, black olives,
whatever! They're great! Something that I like to do whenever I need
some extra vitamins and minerals and an extra source of healthy fats, especially if I want
a snack….I would recommend not snacking on the keto diet, but if you have to, especially
in the beginning – you'll feel really really hungry all the time – get nuts and seeds and
stuff like that. This place right here, Liangpin Puzi, if you're
in China. This is a great brand. There's another brand called San Zhi Songshu,
which is Three Squirrels, that's the translation of it. Three Squirrels. These places sell a lot of nuts, they sell
a lot of seeds and stuff like that, so I'm going to go in here and get a couple.

All right, so right here we've got some things
like pistachios. They tend to be pretty carby, but pine nuts
are really good. They are rather expensive, but pine nuts are
really good, so I'm going to go with that. Everything is by 100g here in China, so let's
see — what is this for carbs? 10.3 carbs/100g which is not bad, so we're
going to go with that. Macadamia nuts are good as well. Almonds are fantastic, so I'm going to grab
some almonds, and then there are some seeds that I really like right here. Let's see. They're very, very cheap and they're perfect
for this diet. Bai Guazi – I'm not really sure what these
are. So these three are really good, and I might
take a look at watermelon seeds and some others, but I think that's about where I'm going to
stop. This place is great because they have just
all sorts of dried goods. And you can take a look at the packaging – the
fat content, the carb content – but I tend to go with nuts and seeds because they have
a lot of healthy fats in them along with other great nutrition….what am I trying to say? Other great vitamins and minerals in them,
so yeah – definitely check out this store.

So, let's talk about the daily routine. What do I eat from meal to meal? Let's break it down – breakfast , lunch, dinner
– stuff like that. I'll take you through a few example meals
that I have just as part of my daily routine, so let's do it. Breakfast is the easiest: coffee. That's all.

Black coffee. And I do that because that I find that keto
goes really really well with intermittent fasting. Intermittent fasting, if you don't know, is
also called 16/8. It's just a way to break down your day into
two parts. There's one part where you take in calories,
you consume calories. And then the other part is when you don't. So you take 8 hours a day. Those hours are the times in which you take
in calories. So, for me, 12pm to 8pm – that eight-hour
stretch – that's when I consume my calories. I don't eat breakfast, and I don't eat late
at night. So those eight hours, I'm taking in calories,
and then the other sixteen hours of the day, I'm fasting. So I have twice as much time fasting as I
do eating. Even having sodas, of course, other drinks
— no calories. No calories in those sixteen hours.

Fasting! Now you CAN actually drink black coffee during
a fast and you're fine. It doesn't break your fast, so that's what
I do. I wake up, have a little coffee at about nine
o'clock or so, and that's my breakfast, and I move on to lunch. Let's talk about lunch! Lunch could be just about anything, but for
example, this particular meal: it's sausage, it's olives, it's bacon and eggs with a little
chives on top. You can also throw in a little bit of cheese
for example. That's a perfect keto breakfast / lunch because
it's a lot of fat, it's a lot of protein, and it's good stuff – it's kind of – it's
meat heavy. That's good. Because most of your macros are going to be
concentrated towards fats and proteins, and these particular types of meats – these sausages
and this kind of bacon – more fat than protein. I want a little bit more fat, so I've added
olives to it. And that's it! There's a couple of carbs in the eggs, but
that doesn't really matter.

Doesn't really matter. I was a bit lazy tonight and got some delivery. This is just a Subway salad right here. So it's got some bacon, salami, and ham in
here – or pepperoni and ham – and for extra fat, I've got some guacamole. Guacamole doesn't really belong in this salad,
but oh well. And then … I do have onions, but my macros
have been good today, so I can actually fit the onions in. Onions are usually carby. I've got some green peppers here and some
olives. I'm probably going to add some more olives
just because I like olives and I've got them in the fridge. So yeah, there's dinner! And here we've got rabbit with lots and lots
of different kinds of peppers and some ginger. That's all that's in there. So, a lot of protein, not much fat, so what
I can do is eat that 100% dark chocolate or some nuts or some seeds. Something like that. That'll work! And I don't think I talked about the 100%
dark chocolate, actually.

It's fantastic for keto because it's full
of healthy fats. Lots of fats. It's got so many health benefits, dark chocolate
does – so please check that out. If you look down here, the fat to protein
ratio is crazy, so 55 grams to 13 grams of protein is great. Now, it is carby, so every 100 grams, 15 grams
of carbs, so you've gotta be careful with however much you're eating of this. I try to stay at about 10-20 carbs per day,
so if I have dark chocolate, if I have any dark chocolate that day, that's going to pretty
much be my carbs or most of my carbs for the day. It's pretty bitter, yeah, but it's nice. This is one of my favorite dishes right here
– I LOVE TOMATO AND EGGS. This is the best. Yes. They go perfectly well together. You see tomatoes and eggs mixed together in
different capacities, but that's all it is. Just tomatoes and eggs, a little bit of garlic
because I happen to like garlic.

pexels photo 6941046

Boy, it's fantastic! And you might think these are little mushrooms
or something like that, but it's actually bamboo! They call it baby bamboo. Mix that with some chicken and some spices,
and it's awesome! A lot of fiber and a lot of goodness. There you go. So we've got another lunch here. We've got Shuizhu Niurou, which is like "water
boiled beef" , so we've got slices of beef here. Bunch of garlic on top, but it's mostly for
flavor, because you don't want to eat too much garlic when you're on keto. But yeah, you just kind of stir it up. And we've got some veggies right here. This is napa cabbage…and yeah! So it's basically just beef with some onions
and spices and all that kind of stuff. Just look at it! It's beautiful. Yeah! That's lunch. So I noticed that I've been posting a lot
of meat heavy stuff.

I haven't talked a lot about the vegetables,
so let's actually go through the vegetable market and figure out which vegetables are
good for keto. We'll just start here, I guess. The rule of thumb is that basically — if
it grows above ground and is green — you're good to go! You're good to go! So with things like green onions and leeks,
you do have to be careful.

Cabbage is, of course, good to go. Celery is amazing. Spinach is one of the best vegetables for
the keto diet. Peppers are all good. I would not say eat many bell peppers because
they have natural sugars inside them. Cucumbers – fantastic – eat as many as you
want! Eggplant you can eat. Eggplant, yeah – right there. Any leafy green vegetable is good! This is called Kongxin Cai. This is a Sichuan thing. It might be in a couple of other places, but
yeah. Tomatoes I would say be careful with. Be careful with tomatoes because tomatoes
are technically a fruit and you've gotta cut out fruit on the keto diet. That kinda sucks, but you know, you can have
tomatoes. Just be careful with them. Just be careful with them.

And here we've got a bunch of mushrooms. So basically any mushroom is okay in moderation,
like most things are okay in moderation. There you go, you've got little bokchoy, you've
got — there are some things I don't even know what they are — like this here. I don't even know what that is. We've got a couple of types of lettuce right
here. Carrots you can't have, unfortunately. This is called ''bitter melon,'' and it's
really really good for keto, but boy, it tastes awful. It's not called ''bitter melon'' because it's
green. Cilantro, of course, is all fine. Corn – no corn, unfortunately. Don't do it. It's sweet and it's carby. This type of cabbage here, had this the other
day. No onions, no potatoes…or a few onions. Not much. Like…you can have maybe half an onion. But be careful with the carb count.

So it's really not so bad; the keto diet is
not so bad. YOU CAN EAT MOST THINGS. Most things, you can have. Oh, these are two of my staples. I eat these all the time, cauliflower and
broccoli along with this. They're just staples for me. I love them. Yeah, keto's NOT that bad. You can have most vegetables. So many people focus on what you can't eat,
right? Everyone freaks out about things I'm not allowed
to have on keto. I'm not allowed to have this, I'm not allowed
to have this, but actually it's not that restrictive of a diet once you kind of actually sit down
and think about what the whole thing entails. It's just meat and vegetables. Just eat meat and most vegetables. Not so bad. Now let's talk about eat out. If you're out and you don't know what to eat
or what to do for food, something you can do, especially for dinner or if you decide
to break intermittent fasting and eat later at night is barbecue.

BBQ is fantastic! So you can go to a place like this – these
Xinjiang places – minority kind of BBQ places – and you can just sit here on the side of
the road and eat something. It's just meat. It's just meat. They do have some vegetables. Roast garlic – don't eat that – it's a bit
too carby. But then you've got mushrooms, great! Mushrooms, great! Mushrooms, great! Peppers – all of the stuff on the top here
is pretty good, except for the tofu. And of course, you've got the meat! It's got some lean meat, it's got some fatty
meat. Peanuts are okay as well. It's all good! Stay away from the beer, but BBQ is a great
option. And I remember one of my subscribers saying,
"Keto is hard? No, it's not – it's called the lamb kebab
diet." And yeah…..that's it! You can do that.

Another meal that I had while I was out the
other day was tandoori chicken and the local Indian place, so when you go to a restaurant,
anything with meat in it, you're fine. Focus on the meat. It's easier. Something that you just cannot get around
the first couple of months of keto is research. You HAVE TO go out and look at how many carbs
are in this, how many carbs are in this. What are net carbs, what are total carbs. You have to look up so many things and learn
to count your carbs. You CANNOT get around it. I don't count calories on this diet, but I
do count carbs, and I'll tell you why later. Something you're going to have to do is track
your meals. Track your meals. Track your eating.

You have to know what you're putting in your
face. It's really important. So I suggesting using an app called keto tracker,
or just type in keto tracker into Google Play or keto diet into Google Play or whatever
app store you use, and you'll see lots of different options for this sort of thing. You have to keep track of what you put into
your body.

It'll spit out your calories and your macros
into all the different percentages. Why don't I count calories? Because it's something that naturally happens. When you eat sort of the same foods over and
over and over again, there's this thing that happens called food habituation. Whenever you get sort of used to certain foods,
you've eaten them so many times…you just kind of naturally take in less and less calories
because you eat less and less of those foods. You're not excited by them anymore. You're kind of over them. So, that's sort of what happened to me. I don't really care about food as much as
I used to. I just don't. I'm not a food guy anymore unless I get off
keto, then I go totally nuts. But while I'm on keto? Eh, food is just fuel. I don't care about it so much. Worry about what time of the day it is and
worry about how many carbs are in it, and that's it.

And as far as exercise goes — I didn't really
do a lot of exercise. I just didn't because I just physically couldn't
in the beginning. After I lost 40-50 pounds, I started cycling
a lot more. I started riding my bike. I'd pretty much exclusively ride my bike to
get where I was going. I wouldn't take any other form of transport,
and maybe once a week or once every two weeks, I would play soccer with a couple of friends,
football. That's about all that I did. And that's about all that I do. I don't do a lot of exercise now…even less
than I did before. I'm 187 – I actually just weighed myself today. I was 277, 277 pounds – now I'm 187, so 90
pounds down overall. I'm looking to get down to about 175 or so,
and I think that'll be about where I maintain. And that's about it – I don't have a whole
lot left to say.

We've gone through the meals, we've gone through
snacks, we've gone through my exercise, we've gone through a few things that you can eat
and you can't eat. We've gone through this — we've gone though
so many different things. So I hope that this was helpful to you guys
out there! And that is it – challenge accepted and challenge
completed! Bam – there it is! Paypal me, there it is. Or you can check me out on Patreon as well. Please check out my instagram. I'm trying to get more followers on Instagram.

Let's get going – I LOVE my instagram. I think it's great! I'm not posting a ton at the moment, but I
do love what I post. Such a great, simple little platform. Not getting in on the tiktoks. No thank you, no thank you. Yeah, I think that's about it. Again, thank you all very much for watching,
and I'll see you all next time!.

You May Also Like