How To Start The Ketogenic Diet 2018

How To Start The Ketogenic Diet 2018

How to start

the ketogenic diet.

 This is a big

question a lot of people have and as a

matter of fact I see a lot of people who

tell me that they're following the

ketogenic diet and as I ask them more

details I find out whatever they're

doing in fact isn't the ketogenic diet

at all and they're kind of lost because

a lot of resources out there on the

ketogenic diet are bits and pieces so

the intention of this video is to kind

of break it down from A to Z and tell

you everything you need to know .

we're going to talk about why you do 

this and why people follow the ketogenic

 diet we're    gonna    talk   about     the

 breakdown of the macronutrients 

what you need to avoid and then after all 

that I'll clear this and we'll talk about the 

foods that you need to consume well on the

ketogenic diet to help you get

jump-started okay so first of all when

we look at the ketogenic diet a lot of

people ask well what is it okay.

Essentially what it is is this changing

the way that your your physiology and

your body is working so instead of

burning it sugar for energy your body is

burning fat for energy

now most people who are on the standard

American diet or on any standard diet

are consuming a diet that is very high

in carbohydrates in a diet that is very

high in sugar so that means that their

body is burning sugar for energy

now when you switch and you start

following the ketogenic diet what

happens you're taking those carbs out of

your die or taking that high amount of

sugar out of your diet and you're adding

a lot of fats into your diet so as a

result of that your body starts burning

fat for energy so what happens is your

liver starts breaking down fatty acids

and turning them into ketones these

ketones are used by the body for energy

they're used by the brain for energy now

this is considered to be a much more

efficient fuel source for the body

people who start following the ketogenic

diet they feel that they have more

energy they feel that they don't crash

as much they feel that they they have

pain that just starts to melt away so

anyway following the ketogenic diet

helps a lot of people and you know let's

go ahead and talk about the why

behind this because a lot of people look

at this Kito thing and they go well why

would I even do this what would be the

point this seems you know like a lot of

effort for nothing well the why behind

it is because first of all when we start

following the ketogenic diet we start

decreasing inflammation in the body now

as you may know if you've listened to

some of my other videos inflammation is

the root cause of many of these

different diseases first it starts with

an inflammatory problem in the body and

then from there it spirals off into many

different health conditions like heart

disease cancer Alzheimer's Parkinson's

polycystic ovarian syndrome neurological

conditions and also epilepsy so when we

follow the ketogenic diet people are

reporting that you know not only if they

had these conditions they're able to

start reversing them and start seeing

great progress in the recovery of of

this disease but what they also find is

that their biological risk factors for

these different diseases start to go

down in a big way so following the

ketogenic diet is scientifically proven

to reduce the risk factors of many of

these different conditions right here

and many more that's not even listed on

the board now another reason a lot of

people really like following the

ketogenic diet is because it is

incredible for weight loss because what

happens is when your body starts burning

that fat for energy it starts burning

the fat all over your body for energy

and as a result of that you lose a lot

of weight so now that we covered that

let's go ahead and talk about the

macronutrients here so what this is is a

3000 foot overview of how you're going

to eat well on the ketogenic diet let's

go ahead and get started with this so

first we're gonna consume high fat so I

already told you this is a high fat diet

we're gonna consume a lot of really good

quality fats next we're gonna consume

this diet moderate and protein in low

and carbohydrates when we break this

down percentage-wise we're gonna be

right around 60% fats we're gonna be

right around 30% proteins in our diet

and then 10% of our diet is going to be

carbohydrates so now let's go ahead and

break that down even a little bit

further and let's start with the protein

now when we're looking at how much

protein we should consume on a daily

basis what we do is we look at your lean

body mass okay and so I'm gonna give you

a quick way to figure this out so let's

say you're 180 pounds and you feel that

you have 10 pounds that you could lose

or maybe even 20 pounds you could lose

so that puts you at 100 and

60 pounds so in order to configure out

how much protein you should consume you

times 160 times 0.8 and that will give

you the rough estimate as how many as to

how much protein you should consume on

the ketogenic diet okay and so there's

more precise ways to go and figure out

your lean body mass but once again I'm

trying to get you started so let's go

ahead and use the method I just meant

mention there now when we look at

carbohydrates what we want to do is we

want to be at 50 grams or less of

carbohydrates okay and so the reason I

didn't mention fat yet is because what I

do is I tell you to figure out the

protein figure out the carbs and then

fill the rest in with fat okay now

here's the thing is that a lot of people

come on to my channel and they say well

you know you're saying this number and

another doctor said a different number

and I'm so confused because everybody

has a different opinion so as I already

mentioned this right here is a good rule

of thumb to go off of but the thing is

is that everybody's body is different

and everybody's daily activity is

different so this will vary okay if

you're an athlete you're performing at a

high level you might need more protein

you might need a little bit more carbs

you might be able to handle more protein

and carbs and not fall out of ketosis

maybe you're someone who's sick and you

have some insulin resistance issues okay

almost anything's gonna throw you out of

ketosis in the beginning so here's the

deal is it will vary based on you based

on your physiology and what I'll do at

the end of this video is I'll give you

some tips as to how you can really dial

in and know whether you're in ketosis or

not based on some different apps that we

can use and some different instruments

to measure the ketones in our blood but

as a rule of thumb this is a great place

to start but it will vary based on the

individual once you become good at

ketosis you'll really be able to dial

yourself in let's talk about some of

these foods here that you need to avoid

so the foods that you need to avoid well

on the ketogenic diet are first of all

high sugar foods and then second of all

high carb foods because if we're

consuming a high amount of sugar and a

high amount of amount of carbs we can't

be in ketosis our body will switch from

that fat-burning state to that sugar

burning state naka sati ketosis and

that hard work is done for so when we

look at foods that you need to avoid

we're gonna think breads pastas bananas

now bananas are on there because we're

referring to high sugar fruits okay and

so high sugar fruits would be grapes

oranges

you know the bananas so on and so forth

and then we also want to avoid sugary

drinks like sodas juices I know that it

comes from oranges but it's still high

amount and sugar or any other type of

juice and then we also want to avoid

candy in beer okay so now that we

covered this here let's go ahead and

talk about all the foods that you can

have well on the ketogenic diet and also

talk about the different bonus tips I

have for you to make this so much more

manageable so let's go ahead and have a

look at some of the top foods and

beverages that people are consuming well

on the ketogenic diet.

Now this isn't designed to be a

comprehensive guide but a QuickStart

guide to give you the top foods and

beverages and if you're already on the

ketogenic diet it'll be a little bit of

a refresher for you so first of all when

we look at the different beverages that

people are drinking while on the

ketogenic diet we're sticking the water

we're drinking coffee with a little bit

of cream or just completely black also

tea and then dry red wines and then

apple cider vinegar drinks as a matter

of fact I did a video on this on a great

apple cider vinegar drinks that I really

like that you can consume well on the

ketogenic diet I'll put that in the

description below so check that out so

anyway this is what people are really

sticking to in the way of beverages now

when we look at fruits the fruits that

people are consuming well on the

ketogenic diet ideally is berries okay

the reason that we stick to berries is

because well on the ketogenic diet we

want to keep our sugar levels low in our

body and berries are low in the glycemic

index

now berries are also high in

antioxidants and nutrients so you're

kind of getting more bang for your buck

there and so when we're considering

fruits on the ketogenic diet just think

berries strawberries blueberries

blackberries raspberries and all the

different berries out there now when we

look to some different nuts which are

really great to snack on we're looking

at nuts such as pecans macadamia and

Brazil nuts now these are really great

because they're low in carbohydrates but

also they have high amounts of fat in

them as well so these are some really

great snacks to have and also great

foods to eat well

ketogenic diet when we look to the meat

one of the things that we're going to

consider here is we want to always have

pasture-raised or organic meats okay the

reason that this is important is because

we don't want to be consuming these

meats that are coming from farms that

are using different pharmaceuticals on

their animals and also farms that are

using a lot of GMO crops and different

pesticides and all those things in the

feed that they're giving to their

animals so we also you know just want to

make sure that we're eating sustainable

food as much as we possibly can and so

when we look to the meats we want to

consider beef chicken lamb and also wild

game those are some of the best meats to

have well in the ketogenic diet moving

over to vegetables okay when we look at

vegetables we want to think above ground

vegetables above ground vegetables once

again very nutrient-dense but also the

other thing that's great about them is

they're low in carbohydrates which is

important on the ketogenic diet because

we're going to be consuming a lot of

vegetables but the low-carb ones are

going to be the best so we're looking to

vegetables such as fly cauliflower

cabbage avocados broccoli zucchini

spinach kale and also green beans and

also Brussels spouts sprouts are great

too so once again this isn't all the

vegetables that you can have but these

are some really great ones let's go

ahead and take a look at the different

fats you can have on the ketogenic diet

and also the different sweeteners in the

bonus tips that I want to share with you

the top fats that people like to consume

well on the ketogenic diet are fats like

butter heavy cream cream cheese olive

oil your high fat oils are gonna be very

powerful in the ketogenic diet because

they are very high fat so you could

sprinkle some olive oil on your salad

use it as a dressing coconut oil is

great for cooking with avocados are

really great too and then I also

included eggs on here and now eggs

aren't just a fad alone they are high in

fat but they're also high in protein and

I included it here just simply because I

didn't put it anywhere else but many

people who are on the ketogenic diet

really like to eat a lot of eggs now the

next topic here is sweeteners okay now

remember well on the ketogenic diet we

are in the metabolic state of fat

burning we're burning ketones for energy

and if we consume sugar it's going to

throw us out of the state of ketosis so

what we want to do is we want to

actually use sweeteners

tastes sweet they give the perception of

sweetness but they do not raise our

insulin levels and they do not raise our

blood sugar levels okay or if they do

raise them they raise them in a very

very minimal amount comparative to the

different cane sugars and other things

out there so first here stevia is a

great one monk fruit is also a great one

to use many people like these two as

their favorites okay now the other ones

that you can use are erythritol in

xylitol now these are sugar alcohols

some people don't do that well with them

so a lot of people tend to shy away from

them I personally use them because they

don't affect me negatively in any way so

anyway these are great sweeteners used

well in the ketogenic diet let's talk

about a couple of bonus tips that are

gonna make that's really gonna make

following the ketogenic diet so much

easier for you okay .



First of all

there's a couple apps that you can use

so you can get your phone download these

apps and it's gonna help you manage the

the diet much better okay so first a

carb manager app is really great because

it's gonna allow you to see what you've

eaten and also just manage the foods

that you're eating in the beginning

because when you first start the

ketogenic diet you're going to be you

know kind of just trying to wrap your

head around it and how much of this did

I eat and how much of that eventually

once you're good at it it's just gonna

all be in your head as far as what you

need to do you'll just know so carb

manager app is really powerful for

tracking food that you're eating the

chronometer app is really great because

when you're looking at trying to

identify how much fat is in different

foods and and how much protein and so on

and so forth and how many carbs the

chronometer we'll break that down for

you so for instance you could take an

avocado how much fats and how much

proteins in it how many carbs are in it

and that will break down food for you

and it's gonna be very important when

you first start doing this now the other

thing.



 I want to mention here is first of

all you should take a multivitamin well

on the ketogenic diet it's good to just

have good nutrients flowing through your

system during this time and so taking a

multivitamin is good

taking electrolytes okay .

So you can take

electrolytes in a couple different ways

first of all you can have use an

electrolyte powder I personally use one

because between exercise and the

ketogenic diet

find myself just constantly low on

electrolytes so I use an electrolyte

powder I'll put it in the description

below but the other thing that you can

do is you can just make sure you're

consuming a lot of good Himalayan pink

sea salt okay put it on your avocados

put it on your meals make sure you

increase your sea salt intake because

you're gonna need those extra

electrolytes or you'll crash now another

couple bonus tips I'll mention because I

have a few that just came up off the top

of my head so first of all I you when

you start the ketogenic diet you're

gonna have to just kind of you know move

different percentages of foods around

and you're going to also have to maybe

have more protein or less protein and

you really have to figure out what's

right for you now.


 You can use the

precision extra meter which is a way to

measure ketones and so you basically use

your blood you measure your ketones and

the the amount of ketones that are in

your blood and then it'll tell you

whether you're in ketosis whether you're

not how deep you're into ketosis and so

anyway using the precision extra meter

is going to be powerful and then you're

going to be able to kind of mess with

your percentages of foods and figure out

where you need to be as an individual

once again you're gonna find all

different variables out there as to

where you need to be you're going to see

different percentages but...


 At the end of

the day it's all about you it's all

about your physiology it's all about

your activity level along with the

precision extra meter 2 meter to measure

ketones I really recommend getting a

good diet guide as far as like a

cookbook that is just a hundred percent

keto based that's going to give you a

lot of different recipes and maybe even

some meal plans ok.