How to Get Started on the Keto Diet

How to Get Started on the Keto Diet


hey y’all it’s Barley Mow in King’s I finally I’m going to answer the question that I get asked the most and that is how we get started on this ketogenic diet well the first thing you have to do is make up your mind to stop making excuses and you know whenever I tell people how to get started there I like to give that sugar I didn’t give it to tighten oxygen give that bread y’all when we started we want all addicted to all that said and I was drinking sleep a week after a gallon a day and I sweeten my tea with two cups of sugar per gallon okay I was a I mean I drank Mountain game and let’s see here bread oh my goodness bread ice cream junk food all that stuff and you don’t know what I was like me I’m nowhere near where I’m little dislike but I don’t look like I used to look and and that’s because I stopped making excuses and I got started heal so let’s keep the nuts and bolts of how to get started and what you’re going to do is make time you put something in your mouth do not let it be a high carb food the main thing you need to do to keep your carbs under 20 grams per day know the carb count as everything you put in your mouth okay and there is a Ullaeus floating around out there as the accretions and the fruit and the foods that are not approved basically if it grows under the ground like potatoes carrot things like that it’s not a praise you’re going to want to get your 20 grams of carbs that you get any ties you want to get those from fibrous vegetables not starchy no potatoes caring right down on its mutters that’s not a vegetable but you don’t want no corn I’m sorry y’all I’m from the south – y’all know corn milk I do know you know sweet peas no ice cream – stick with me I does anybody still here have y’all have y’all right away Sophia if you’re still here you can have you know fibrous vegetables salad greens and you know there really is a lot more that you can have then you realize because here’s the deal when I was on the regular standard American diet johar really only ate three or four vegetables though you know I didn’t eat salad I know and I did not eat green vegetables at any time except maybe green beans but when I was eating the standard American diet you know corn potatoes green beans key in Bush peas and maybe period so I was not eating a big variety of vegetables and they were all sugary starchy vegetables except the green beans I can still eat green beans but you think oh well I’m so limited but really you’re not there’s a huge but meal we eat a lot of cauliflower broccoli brussel sprouts asparagus salad these a lot of romaine lettuce in my salad and you need a no fruit except berries you know some people say berries you should even have berries but I’m here to tell you that when I Mary’s always like and you know it’s not so much for the sweetness when I ha theories it’s because I need something crisp and fresh well berries are really crisp but I just need something fresh because I eat salads but I don’t eat salad often and sometimes because the majority of your diet is going to be made up of proteins and fat you’re going to get to the point where you want something fresh and and that’s why I eat berries I just feel better when I marry when I want something sweet I will have a couple of strawberries cut out and I will quit some heavy whipping cream and sweeten it with Sevilla and I will eat that and when I want something sleep or I might get another chocolate concoction whenever I want something chocolate because I’m still a lady I still have things where I need chocolate and there is a way to deal with that and that night with a store-bought candy bar chocolate you can have cocoa powder and unsweetened chocolate and you can make things with that but you cannot have chocolate candy bars and things like that I’m sorry y’all it it is what it is it just depends on if you’re determined or not but you know you have to make better choices about the food you eat and there’s those 20 corpses days maybe come from your vegetables okay we might have one or king carb French cheese you can have cheese you have bacon sausage hamburger patties no fine you can still eat with your family yes tonight it’s not like you have to change and have you know two meals or anything like that but my kids are night Kito so when we have Cocos they have theirs on a tortilla and we have ours in a salad you know we have taco salad and with with an sour cream and cheddar and maybe some extra spices in there a highlight my my husband has a bunch of other vegetables stuff in here but I see you know I’m pretty I’m pretty playing when it comes to eating but it works for me sort of think of some of the other things that we have like if we have barbecue we have red and we’ll make our own spice rub that does not contain sugar or brown sugar and or we’ll cook it and we’ll see barbecue sauce on the ribs for the kids and my husband and I will season ours in a different way without you know without the barbecue sauce or you know sugary concoction and when they have fries we may have roasted asparagus or a broccoli broccoli Shepherd and cheese is really good y’all and any vegetables cooking bacon fat winner winner not necessarily a chicken dinner but if they all taste better brussel sprout oh my word they would they replace fried potatoes for me off I mean I love my fried taters so you find me at done Brussels sprouts I’ll be snacking on those going on that long y’all you’re still come on the stove and I’m doing stuff after supper I walk by that soap and pick me one up and eat it cause they aren’t that good y’all I am I’m an extremely picky eater I do I have never ever blocked and healthy vegetables you know like I thought I told you the vegetable I eat is corn pain I’m you know but you know I am not only am i loving these vegetables I’m craving these vegetables because they satisfy me but I don’t have that sugar bar anymore I don’t have a wheat belly I don’t have a grain brain I do not play bread hmm I don’t even want it um I crave the other day you know my Krista brownie I know what a pepperoni and go through something else you need today a meal plan but keep it simple most important point of all is to keep it simple and meal plan and when I first started breakfast with a howdy I started out when I first started I would need four eggs for breakfast and then it like when I first started you’re going to be hungry when you first start because your body is going to be running on carbs and you’re going to crave stuff but if you crave some things if you’re crazy sweet don’t get in but go ahead and eat eat some cheese eat some pepperoni eat some bacon eat something this bit fatty your protein this one is healthy with that until you get over that hump of craving sugar okay don’t give in because you will be craving if you start feeling bad while you’re on this site the most common cause is because you’re lacking minerals you need potassium sodium and magnesium so you may want to take a magnesium and supplement or a potassium supplement when you’re first getting started you might want to show you some if you’re feeling like you got a headache or you’re feeling like you have the flu because that’s what a lot of people describe is the keto please it’s actually because you have your your eating habits of change and you may be drinking a lot of water it causes your mineral count to go down initially and so you might be when should I take some salt in your hand and Link it if that is that works for you and some people drink pickle juice then feel better almost immediately so just be ready and start feeling bad cheese drink people juice or do something like that to get your mineral that some people will do like and select some kind of mineral water or Gatorade kind of things that doesn’t have sugar in it has no sugar y’all okay so anyways back to you keep it simple and meal plan whatever started out I’ve had extra breakfast for legs I had a can of tuna with bakes me a nice because you can’t have miracle because they’re sugary juice mayonnaise has zero carbs and I think 12 grams of fat so you I would make and mayonnaise and and tuna and I’m after a while I see some real people in there as long as there’s no sugar in your people Josh and I would be sad you cannot eggs if you wanted to and just have you know like a tuna salad in fish whatever but no salines no bread but I would eat that in the end for supper calm I always have whatever meat we were having before having a we’re having hamburgers and french fries and I would have the hamburger patty and I would teach them however I want to do with whatever kind to me or greens or whatever and the end and we would do a deeper vegetable so the kid ring french fries we might have worth big broccoli or cauliflower or asparagus or whatever and so all we have to do with beef mix for vegetable because once you get into it you’re at the potty is going to go down and when you’re advocaat goes down you’re not going to need a place full of thing you’ll need like a serving is me and a serving of Assad it’s even mad and and you keep that in you’re satisfied of what it comes I get up in the morning I don’t necessarily even eat food add my coffee but I don’t necessarily eat until about two o’clock in the afternoon because I’m not hungry my body is burning fat for fuel and my body has a fuel source my the fat in my body and so you know I do get hungry and you know that’s normal but I don’t have to eat as much as I did before and you won’t even if it’s really strange the way this works say you’re after you get those cards out of your body and that you’ve been running on for so long you’re going to feel so much better you’re going to have more energy your brain is going to function better and it’s just going to be a better your brain actually prefers to run on ketones when babies are born they’re born renting on ketones as long as they’re being breastfed they’re running on ketones because their sources are fat and I get some carbs at night not as much as I do reactor right you know open their formulas and be like mini plan and keep it simple like I said only every guy for like the parts we we can have maybe two weeks eggs for breakfast tuna for lunch and then a meat and a fibrous vegetable for supper that was the I didn’t change our menu it that was all I had to do so that’s how you get started now if you think what do you need to get right you know pick up some vegetables that you can tolerate if you only lack one green vegetable which when it when all this started y’all I only lost one green vegetable and that was Brussels sprouts and if I had to have Brussels sprouts every night and I would have but as I you know this is my politics change and as we go along I’m tried the last feed that we actually tried or vegetable that I have tried with cauliflower on my word yelled cauliflower is I stifle because it is a great replacement for both rock bread and potatoes I had a cauliflower potatoes like a potato salad but with cauliflower instead of the tires and it was just as good as potato salad roasted cauliflower your my mouth is watering that’s how crazy the body is we start to crave those foods that feed your body and so and just come up with it it’s only three or four vegetables that you can tolerate that you like well enough that you’re not going to gag and for our work if you eat them and just rotate those in your meal because if you only like roughly have it every night eventually you’ll you’ll get to the point where you want to talk something else give it a try tried a couple of different ways roasted vegetables if you’re not a big vegetable fan so I guess a car rusting it because rusting vegetables oh my goodness it just changes their flavor and it’s they’re just delicious so anyway that’s all you have to do y’all fatty type of me are better so you know it’s actually make you proportions if you’re going to have chicken it’s better to have a bounty and can dine chicken because you’re going to get more fast that way when you’re first starting out try to get you know more fat than diesel what you’re going dude you can pull back on how much fat you eat because once you become fat adapting your body will start using your body fat to burn and not relax how much on dietary fat and you want to kick back or your body will bar in the back here is that first before it which is already burning your your body fat so that is how you get started you make up your mind you keep it simple and your meal plan hi it just can’t get any easier than that y’all so good luck I hope they help keep those carbs below 20 don’t worry about anything else right now just icky carbs or 20 and no how many carbs or in everything you put in your mouth even condiment mayonnaise that can be tricky when and salad dressing even things like and ginger cinnamon and it you know bosses have carb phase so beware and heavy whipping cream you can have you heavy whipping cream but heavy whipping cream has like a carb per tablespoon and what I’ve discovered is I probably use at least eight tablespoons in my coffee yeah fer was that for hybl no I think it was a so you have to be careful and you have to count every carb so ok that’s it guys I hope that helped good luck and get started y’all I was I was going to get started remember eyes you should talking about starting on January 20th because that’s what my daughter’s my daughter’s family was moving out and getting into their new house if I would have started in January instead of April can you imagine how much further I would be anyway start Neal hurry y’all it’s nothing like get started ok bye y’all have a good day

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