KETO DIET i know keto can seem confusing and complicated so I wanted this video to be your secret to reaching your goals on the keto diet today I’m ditching my apron and I’m putting on my white coat to share with you a mega list of the top 50 tips on how to start a keto diet I’m a wife I’m a mom and i have a doctorate degree in pharmacy so with the combination of my years of experience with the keto diet and my medical background I’ve created the ultimate list of tips on starting the keto diet and reaching your goals so let’s get into it first you got to understand what a ketogenic diet is before you can eat this way so a keto diet is a very low carb high-fat diet where the body starts to use ketones for energy in the absence of glucose and insulin and ketones are just a different energy source compared to glucose.
i think it’s better energy source especially for weight loss and if you’re trying to decrease inflammation and overall health glucose is a source of energy but when you consume too much of it or you just have these carb heavy foods you spike up your insulin way too much and way too often which can cause weight gain and lead to health conditions over time on a ketone diet we’re not consuming large amounts of carbs so the body doesn’t see a lot of glucose therefore it doesn’t get an insulin spike the liver starts producing ketones for fuel instead which is derived from fat and then we go into fat burning mode number two eat the right foods so focus on meats and natural sources of fats and oils green leafy vegetables avocados berries you can have those in moderation high fat dairy you could eat that in moderation too and nuts and seeds also in moderation look for sources of high quality protein so like grass-fed meats and wild-caught seafood and try to get most of your foods from whole foods sources instead of processed foods this is true even when it comes to keto this will give you the most nutrition i’ve done a video before where i shared with you guys.
the top 10 foods that you should always have in your refrigerator and i’ll have that link listed down below or just click up here to watch it it’s a very popular video and it runs down all the necessary keto foods to keep in your refrigerator avoid grains you don’t want to have any rice pasta wheat corn barley oats any of that starchy vegetables too like potatoes or sweet potatoes and i guess corn is considered a vegetable and sugars and processed foods and certain oils you want to avoid trans fats and vegetable oils these are refined processed unnatural oils they increase inflammation and they undergo oxidation easily when heated so it can cause free radical damage and dna damage try to get your fat from natural sources like animal fats plant-based fats like avocado oil olive oil or coconut oil you’re going to get full faster high fat foods are caloric dense there’s nine calories and one gram of fat compared to four calories for carbs or protein so it might seem like you’re not eating very much but you actually are because you’re gonna fill up faster so just eat until you get full and you’re going to be surprised at how quickly you get full especially when you’re eating foods from like whole food sources like meats and fats and veggies and because of this you’re going to naturally eat less calories so people on the keto diet actually eat less calories per day without even counting calories compared to those on a low fat diet that are counting calories or that are conscious of it just because that fat is so satiating so on a high carb diet it’s easy to just eat like a whole bag of candy or a whole bag of chips but on a keto diet to eat like that same amount of calories you would have to eat like a ton of just whole food sources like like if you’re eating like steak and broccoli you would have to eat a lot of it to meet the same caloric intake as that as if you were eating like an entire bag of chips fat is a limit so some of you guys might have heard that before but if you haven’t i’ll explain so on the keto diet if you get your macros calculated around 70 to 75 percent of your calories are going to be from fat but remember fat is caloric dense and it’s very very satiating so if you aren’t hungry.
then don’t push it like don’t eat more fat just to meet your macro goal because then you’re gonna end up overeating when you probably didn’t need that many calories to begin with so just listen to your body because there’s no point in eating excess fat if you don’t need to because remember we want to burn our body fat for fuel instead of the fat that we get from our diet so don’t overeat fat and it’s pretty hard to do so because fat is so satiating but don’t overeat it just to try and get the exact macro goal eat fat and protein to help keep you full longer so just make sure each meal has protein and fat in it on the keto diet you want to eat a moderate amount of protein so you’re just kind of eating enough to replace muscle turnover to keep the body going and to help build muscle if you’re working out most experts recommend that you consume point eight to e all the way up to like 1.5 grams of protein per pound of lean body weight that you have so obviously the higher amount of protein that you eat that’d be more for somebody that’s working out all the time keep your net carbs under 20 grams some can get away with some more but ideally less than 20 grams also only track net carbs i don’t think it’s necessary to track total carbs unless you find that you’re stalling or if you’re so insulin resistant that really any sort of carbohydrate is increasing your insulin levels but at this point you should really consult a doctor anyway and when it comes to consuming carbs try to only get them from natural food sources so like fruits and vegetables or whole nuts it’s okay to have some carbs from other sources like if you’re having keto treats and maybe some processed keto foods but just have those in moderation not all carbs are created equal even when it comes to keto foods some keto processed foods might say that they’re low in carb or that they’re keto approved but because of their high level of refinement it’s easy to go overboard with them on the keto diet do your research watch videos read books find out all the information you can before starting the keto diet this is going to help you transition and make it so that you’re not making mistakes or messing up and maybe eating something.
that you shouldn’t be eating being well researched and understanding what the keto diet is is also going to help you avoid the keto flu so if you haven’t heard that before keto flu is just where you just you’re transitioning between burning ketones and burning glucose and your electrolytes can tend to get low too so you’re fatigued and you have headaches you might be dizzy you might be moody so there’s ways that you can avoid that and that’s by keeping your hydration up and supplementing with electrolytes most of the keto flu is caused by a lack of insulin signals to the kidney since we’re not consuming glucose anymore and normally those signals tell the kidneys to hold onto salt or reabsorb salt but when you’re on the keto diet it actually flushes out so that’s why you have to make sure that you’re getting adequate amounts of all of your electrolytes like sodium potassium and magnesium take supplements i think on any diet you should really be taking supplements just to make sure that you’re getting the proper vitamins and mineral replacement especially if you’re not eating organic or consuming grass-fed or wild-caught meats as a pharmacist i like recommending the right kind of high quality supplements to meet individual needs i discovered a supplement company around a month ago that does all that for you that company is called care of and they kindly sponsored this video carob’s products are formulated with good for you clean ingredients that are backed by science when you visit their website you take an online quiz that asks you questions about your diet lifestyle health concerns to help you address your specific wellness goals carob will give you a custom recommended a supplement regimen based on your specific needs and ship it to you once a month whether you’re looking for more energy immune system support help with adapting to stress in a helpful way maybe better digestion or muscle recovery care of will design vitamins and supplements to help you suit whatever your body needs for my order i told carob that i needed more energy and i needed help with relieving stress because i’m a mom and i work full time so care of recommended a b complex to help support energy and rhodiola to help with energy and stress support they also recommended a d vitamin supplement based off of where i lived in the world because i don’t have enough sun exposure hence i’m not getting enough vitamin d made and don’t worry about all of this plastic the personalized daily packs are made with an eco-friendly film that you can find out how to properly compost it at take care of dot com slash p slash eco.
i also got five packs of extra batteries which is a sugar-free on-the-go energy supplement that contains b12 and caffeine carob takes the guessing game out of figuring out what supplements to take and it’s a great way to start off your day and the new year by getting on a healthy supplement regimen take the quiz using the link down below to see what vitamins and supplements care of recommends for you and get 50 off your first order with my promo code keto50. watch for hidden carbs and food some foods can contain around one or two extra grams of sugar in them it might be okay if you’re just consuming a little bit but it’s easy to go overboard with it and plus you never know it could be triggering a sugar craving especially with somebody just starting out or if you’re severely insulin resistant don’t go overboard on sauces either.
so like ketchup barbecue sauce soy sauce some salad dressings they all tend to have like one or two grams of carbs of sugar per serving so once again it’s easy to go overboard on it and we’ll use a little bit too much look for ones that are low sugar varieties i have some of my favorites i’ll have them listed down below for you guys limit the keto desserts because they might lead to more cravings and they just are unnecessary calories it’s okay to have them every once in a while especially if you’re starting out or if there’s certain social social situations where you’re missing a keto treat then have it then but just don’t have them all the time also if you’re gonna have a keto dessert try and just find single serve keto desserts or keto dessert recipes i have some of them i’ve made some of them before on my channel i’ll have them listed down below for you guys these are great because you’re not gonna have a bunch of keto desserts lying around track your macros this will help keep your carbs under your 20 gram limit per day and will also make sure that you’re meeting your protein goal you’re gonna be less hungry throughout the day so that’s okay so if you skip breakfast don’t worry about it because you’re actually using your body fat for fuel limit your snacking you really only want to have around two to three meals a day because if you’re snacking throughout the day even if you’re just having keto or very low carb fuels you’re still producing a little tiny bit of an insulin response any time insulin is released you’re halting your fat burning production commit to the keto diet for at least three to four weeks it takes this long for your body to switch from burning glucose for fuel to burning ketones.
you need to give your body time to adjust so that you’re not having all of those moods and cravings once you get through that hurdle things will be a lot smoother and easier for you find an accountability partner so there’s tons of facebook groups out there i have one myself it’s called the best keto recipes it’s a great community on there you can just pop on there and tell people that you’re looking for an accountability partner and somebody will help you and you guys can work together just to meet your goals it’s also good if your spouse eats keto too because that’ll make it a lot easier too so you won’t have temptations speaking of temptations get rid of them all of your favorite foods that are not keto don’t have them in the house at allclean out your cupboards too just remove items that are not keto replace them with keto versions of that like in my cupboards i don’t have any sugar or flour lying around it’s all replaced with alternative sweeteners like monk fruit or erythritol and keto flowers like almond flour and coconut flour have a bunch of keto recipes handy that you love whether that’s in cookbook form or websites i do have a bunch on my website ketofocus.com i’ll have it linked down below for you and find recipes that your family loves too even if they don’t eat keto it’s just so much easier so you don’t have to cook two meals like a non-keto meal and a keto meal find keto versions of your favorite foods luckily on this channel that’s really what i like to do i like to find keto versions of our favorite foods that we used to eat those favorite comfort foods so check out the rest of my channel to find some of your favorites meal prep i’ve done tons of keto meal prep videos i’ll have one linked up here for you but there’s others down below that you can check out they just make your life easier it’s great to have always have keto meals prepped up especially when you work full time and you have a family you don’t want to resort to having like fast food or falling off your diet batch cooking too is key so make up a bunch of stuff so make up a bunch of chicken thighs or a bunch of ground beef some taco meat so that you always have it on hand so if moments notice you’re starving and you haven’t prepared anything you know you’ve got those chicken thighs in the fridge that you could heat up mix it in with some vegetables and you have a complete meal if you’re going out to eat at a restaurant scan the menu ahead of time just to make sure that you can figure out what items that you want to have it’s safe to stick with like a bunless burger or steak chicken fish those are all good items to have at a restaurant if you’re going out for mexican food you could just have a taco salad but then tell them no beans and no rice and no tostada and if there’s absolutely nothing to eat at your house well then just order it in especially this year with a lot of people restaurants are closed and people aren’t going out to eat there’s a lot of those companies that are in full effect delivering food from restaurants to your door and it’s easy so you don’t have to get contempted which are when you’re at the restaurant you can pick it out and order exactly what you want just make sure it’s keto friendly and guess what you don’t have to drink fatty coffee just to be on the keto diet you don’t even have to drink coffee at all if you don’t like it fatty coffees if you drink them too much it’s just once again it’s just these added calories that you might not necessarily need it’s a good meal replacement if you want to have like a bulletproof coffee or a fatty coffee and i do have a video on how to make some of them i’ll have it linked up here but it’s really it’s not necessary to get into ketosis and speaking of things that are not necessary to get into ketosis you don’t have to have keto pills or ketone supplement drinks in order to keep your ketones up and be in ketosis it’s absolutely not necessary.
i don’t consume them myself the majority of people on the keto diet don’t so don’t feel like you have to waste your money on that and you also can’t get away with eating a bunch of carbs and then drinking one of those ketone supplements just so that it reads that you’re still in ketosis it doesn’t work that way you’re still going to spike your insulin because you ate some carbs testing ketones is recommended but it’s not necessary i usually recommend it if you’re first starting out or if every once in a while you eat something and you’re like i just don’t feel right i kind of feel kind of tired then you can test them there’s multiple ways to test from the urine the blood and a breathalyzer too they all measure different types of ketone bodies the most reliable one of course is a blood test but if you’re just starting out and want something cheap just do a urine test they’re called keto sticks or ketone test strips in case you’re wondering and they’re available at the majority of pharmacies try not to cheat because you will be miserable once you do you’ll be physically ill and if you do cheat one meal really isn’t gonna make you gain up all your weight back but if you have like seven cheat meals in between trying to go back on the keto diet you will gain back your weight exercise a lot of people say that it’s not necessary to lose weight on the keto diet but it doesn’t mean that you should completely not do it exercise has so many benefits from cardiovascular endurance to just like muscle and and bone health too so don’t forgo exercise i recommend that you should be moving every single day whether that’s just walking or doing resistance training get sleep especially in the beginning when you’re trying to keto adapt your body needs that extra rest in order to switch over once you’re fully keto adapted you probably will notice that you don’t need as much sleep as you used to limit alcohol every time you drink alcohol your body stops from burning fat for fuel into processing that alcohol trying to get rid of it immediately because it sees it as a toxin .
so if you are going to drink it’s probably best not to drink alcohol along with eating food because it’s going to process that alcohol and then store that fat all those calories that you ate from your food as body fat if you stall look at your diet see what you’re eating maybe you’re eating too much dairy too much creamer in your coffee maybe it’s too much chicken too much cheese really get strict count your carbs see what you’re eating if anything maybe to go back to counting total carbs and the final and probably the most important tip on how you can start a keto diet is to change your mindset you need to realize that the food that you eat that you’re putting into your body helps determine the health of your body and for overall optimum performance so if you want to put in the best fuel source that is going to be eating a high-fat low-carb diet so you’re getting those ketones because with this you’re going to have optimum energy mental ability and decreased inflammation as well as disease prevention i hope you guys found these tips helpful on how to get started on a keto diet and how to get into ketosis if i left anything out please leave it down below in the comments don’t forget to subscribe to my channel and hit the notification bell so you get notified every time i post a new video and a new recipe see you later bye