How to Start Keto Correctly

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welcome today we’re going to show you how to start keto correctly and this is for beginners  what are we trying to do we’re trying to switch what your body is running on as far as fuel-wise  so we want to switch from burning sugar fuel to fat fuel there’s this one hormone called insulin  which is the key to determine whether you’re going to burn fat or burn sugar so you want to keep it  low to burn fat when it goes higher your body will burn sugar very simply lower your carbs  and eat less meals that’s different than lowering your calories now by eating less meals  you are going to lower your calories but that’s not the goal you could actually eat larger meals  just not as frequent why is it a good idea to eat less frequent meals because every time you  eat you trigger insulin every time you eat carbs you trigger insulin so we’re just trying to lower  this insulin the combination between these two are very very powerful so what are you going to  eat in a meal well first thing you have to eat low carb so you want to cut down all your carbs  that includes sugar and i’m talking about honey agave nectar brown sugar white sugar date sugar  all sugar you can replace it in various recipes with what’s called sugar alcohols  i put some links down below of examples of that so you can learn about that but there’s  these sweet alternative sugar sources that you can use so that means that when you go  buy food you have to start reading the labels and looking at the sugar content you want it  as close to zero as possible you want to avoid fruit except for berries there’s  three berries raspberries strawberries and blackberries you can have those in small amounts  but no other fruit especially apples grains like wheat flour that they make breads pasta cereal  crackers biscuits you want to avoid that but guess what there’s a substitute there’s a people  use almond flour to make all sorts of things from pizza crust to bread to you name it so there’s a  lot of recipes that you can use as an alternative grain avoid starches like potatoes but guess what  there’s all these recipes that you can make out of cauliflower that is very similar to the starches  not identical but you can make things that are very close to tasting like mashed potatoes you can  even make a cauliflower crust for your pizza it’s quite good now when i say cut out all the carbs  there’s an exception vegetables in fact you want to consume more vegetables at least seven cups you  know even more that could be salads or other types of vegetables like bell peppers like cabbage like  broccoli kale brussels sprouts and at this level that i’m teaching you you can even do carrots and  tomatoes beets don’t worry about that you can have those and the last point about vegetables is that  ideally if you eat them first it’s going to be a lot easier to consume seven cups than after you  have the protein and fat because this is going to fill you up pretty fast so i always consume the  vegetable first now you can consume it at the same time but just as a strategy to make sure you get  enough vegetables in your diet i like to consume these first because very few people consume enough  vegetables and one last point vegetables provide two things they provide food for your microbes  that then help your blood sugars and help give you energy also they provide a lot of nutrients like  potassium and magnesium and even vitamin c because what are we trying to do we’re trying to do keto  correctly and by correctly i mean healthily okay number two moderate protein not massive amounts  like in the atkins diet but moderate amounts that could be depending on your size and  your metabolism and your age between three and eight ounces maybe you’re 18 years old and you  work out hardcore you’re gonna need maybe more protein so rather than have a little scale and  measure it just consume protein the size of the palm of your hand maybe a little bit more a little  less okay just to kind of keep it really simple at this level what type of protein different types of  meat fish chicken seafood eggs cheese unless you have an allergy or any type of severe gut issue  nuts or nut butters also make sure that you if you buy peanut butter or whatever  you read the ingredients to make sure it doesn’t have added sugar you don’t want to add sugar to  any of these because sometimes when you have like deli meats they have dextrose in there or  extra sugar if you’re having bacon they have extra sugar added you  preferably keep the sugar away from your protein all right with the protein as far as the order of  when you eat it you just ate your vegetable your salad now you start with your protein  the key with the protein is not to consume lean protein or low fat protein try to consume protein  that has more fat why because that’s going to help your insulin levels when you consume  protein that’s very low fat and lean as in like powders especially like whey protein powder  you majorly increase insulin versus consuming fattier meat or fattier fish or like brie cheese  which is has more fat so that’s a really key point about protein all right the third thing  is that you’re on a higher fat diet now when we talk about higher fats mainly we’re talking about  the calories there’s more than twice as many calories in fat than there is protein in carbs  so based on calories it would be a higher fat diet so i’m not going to say anything more to confuse  you on that point but realize that when you’re consuming the protein guess what you’re consuming  a lot of the fat in your diet already because protein always comes with fat but you may add  some additional fats let’s say some avocado butter to cook your food in or let’s say you  melt the butter on your vegetables which is a good idea because the veggies have certain fat soluble  natural chemicals in there that are good for you even antioxidants they’re called phytonutrients  and adding oil to your salad whether it’s olive oil or butter over your vegetables  will help you extract those nutrients out of that meal that’s why it’s good to combine these things  right here olives or olive oil is very very good coconut oil is actually also pretty good and of  course some of these are in the fat category like nuts for example or half fat and half protein  a little bit of carb cheese is protein and fat eggs are protein and fat so a lot of these are fat  too so both of these are kind of a combination but if you’re starting keto a lot of times people add  maybe some nuts or cheese after the meal to be more satisfied so that’s something that they do  and so that’s why i said eat this third but of course it could be within the meal now there’s  certain fats you definitely want to avoid soy oil corn oil canola oil cottonseed oil  even the safflower oil the sunflower oil i would be careful about consuming too much of those  these are gmo they have chemicals in them but the problem is they’re highly inflammatory even  though it’s a fat it’s the wrong type of fat that you want in your body and you probably see these  in salad dressings and many different products like mayonnaise in there so you’re going to have  to kind of start reading labels and really get picky on certain things that you’re going to be  buying so we talked about generally what to eat but we also want to talk about eating less  meals right less frequent meals we’re going to do intermittent fasting we’re going to  combine both of these together to really take that insulin and bring it down to our normal level so  here’s the rule of thumb don’t eat unless you are hungry now let me define hungry  because sometimes you might get a little bit of hunger but you still feel strong  uh you still feel fine your mood is good we’ll try to push through that okay there’s also a  difference between hunger and also like a habit people have like a habit of eating all the time  even when they’re not hungry because they feel that they’re not as full as maybe they should be  so you don’t have to be full all the time we’re talking about hungry and a true hunger is like wow  i feel like i really need to eat i feel a little bit weaker i feel a little shaky i’m starting  to notice i’m a little bit more irritable okay that is what we’re talking about not some little  temporary hunger number two ideally you want to skip the breakfast you can do this on a  gradual level where you keep pushing your breakfast later and later and later or just  cut it right out and just skip breakfast instead have your coffee with a little butter in it a  tablespoon of butter and or mct oil which will help you greatly in making ketones which is very  therapeutic to your brain and it’ll satisfy you so as you’re trying to transition into the state of  ketosis which you’re burning fat because ketones are a byproduct of burning fat if you add mct oil  that will give you ketones right away and it’ll make the transition a little more comfortable  especially with your cognitive function so this is a good idea and if you did this coffee with this  these two fats it’s going to be very easy to skip breakfast also i want to note that about  8 am in the morning is when you have this hormonal shift with cortisol might go up and  you may find a temporary about a half hour kind of a a sense like i i’m ready to eat something  it’s the cortisol it’s a hormonal shift and it can increase your appetite just ignore that and push  through that okay so we’re skipping our breakfast at this point number three very importantly do not  snack through the day that little snack even though it’s low amount of calories  will make you hungry eating stimulates hunger especially if it’s in the form of a snack  so just cut out all snacking it’s very very important if you get the temptation the snack  just realize that you didn’t consume enough fat at the last meal so the next meal add more fat  to the diet so you can go easily from one meal to the next so it’s important to add  more fat to go longer there’s a lot of details to fill in the blank but typically you can drink  water tea coffee anything without sugar you can take your vitamins it’s not going to be a problem  and again there’s a lot of details that i’m not covering but i’m just giving you the basics  so let’s say your first meal is at noon okay you eat your meal don’t really worry at this  point about calories because we’re not trying to reduce calories all we’re trying to do is have  that first meal make sure it fits what i said in the last slide and then the second meal at  six so that gives you a six hour eating window and 18-hour fast okay if you don’t snack  which is huge this is going to allow you to see a lot of benefits with this program so that is  the summary of how to do keto correctly before you go if you have a question about a product  or you’re new to keto and you want to know how to begin keto or you’re on keto and you  need a debug because it’s not going as smooth i have a keto consultant standing by to help you  this is just for the people in the us hopefully in the future we’ll be able to answer everyone’s call  but i put the number down below so you can call and get some help

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