How to Start the Keto Diet Correctly
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 fewer meals that's different from lowering your calories now by eating fewer 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 include 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 are 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 vegetable 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 and brussels sprouts.
At this level that I'm teaching, you can even eat 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 number two moderate protein not massive amounts like in the Atkins diet but moderate amounts that could be depending on your size, 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 a more little less 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 as powders especially like whey protein powder
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 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 are 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 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 bit of hunger, but you still feel strong, you still feel fine your mood is good we'll try to push through that.
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 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 by product 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 is when you have this hormonal shift with cortisol might go up, and you may find a temporary about a half hour kind of sense like 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, 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 for the next, so it's important to add more fat to go longer there are 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 are 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.