HOW TO START A KETO DIET (LIFESTYLE) | 7 Steps for Beginners


Kito is all the rage right now and with good reason it isn’t just another calorie restriction diet that leaves you feeling weak and deprived the keto diet will get your body into ketosis a metabolic state where you’re burning fat for energy in this video I’m gonna give you all the information you need to start a keto diet in seven steps a keto diet has been shown to have numerous benefits such as fat loss improved energy improved mental clarity decreased inflammation disease prevention and improved insulin sensitivity and blood sugar regulation all of this can be achieved without you having to feel restricted or deprived does that sound too good to be true well let me tell you it is a lot easier than you may think in this video I’m gonna guide you through how to start a keto diet or more appropriately a keto lifestyle hey guys welcome back to my channel if you’re new here my name is Kate and if you’re not in here welcome back I post videos on a high fat low carb way of eating intermittent fasting ketosis all that good stuff so if you want to see more make sure to click that subscribe button so Quito is short for ketogenic and a ketogenic diet is a way of eating that switches your body from burning glucose to burning fat as its main source of energy and this is both internal fat from your fat stores as well as dietary fat when you are in ketosis your body converts stored fat into ketones and uses those for fuel this is good for several reasons the first one being that it obviously leads to weight loss when you are burning your stored body fat the second is that because you are able to tap into this internal energy source your life doesn’t have to revolve around food you can skip a meal and feel totally fine because you can tap into all this internal energy so when you are eating keto you are eating high fat moderate protein and low carbohydrates this is in big contrast with the standard American diet which is based around carbs the standard American diet gets us stuck in this carb dependency cycle to sum it up quickly carbohydrates spike our blood sugar a lot when they are ingested a lot more so than fat or protein and with this spike comes a big crash with these crashes you may feel weak tired extremely hungry you might have cravings for things such as carbs and sugar and this is because your body is looking for that next quick energy hit and what do you do when you’re in this situation most likely you give in to the cravings and you eat the carbs now when we are constantly refueling with carbohydrates there is no reason for our body to tap into our internal fat stores we get stuck in this cycle where our energy is always spiking and crashing let me know in the comments down below if you feel like you’re currently stuck in the cycle trust me we have all been there and it feels so so good when you can finally break out of the cycle and the way we do this is by limiting carbohydrate when we do this our bodies go into ketosis ketosis is a naturally bodily function but unfortunately a lot of the population has not tapped into it because our diets revolve around carbs when you consume dietary fat it only spikes your blood sugar very very marginally this leads to longer-lasting consistent energy no big spikes no big crashes and you don’t have intense hunger or cravings because your body has ketones to burn the first step is to know your macros if you aren’t familiar what macronutrients are they are carbs protein and fat the percentage of your total calories that they make up in your diet is often referred to as macros usually on a keto diet fat is between 70 and 80 percent protein is between 20 and 25 and carbs are between 5 and 10 percent the first step to really understanding macros and the role that they play in food is to download a tracking app life sub is one that I really like or My Fitness Pal is another one that is really popular these apps are extremely easy to use you can search and find pretty much any food and you can also scan barcodes take your phone open your pantry start scanning a couple things and look at the macro breakdown this will help you get a sense of what foods are really high in carbohydrates what foods are high in fat and what foods are high in protein okay this concept can be so confusing but it is so important to understand and especially if you’re in Australia more on that in the second total carbs are what are listed as carbohydrates on a nutrition label net carbs are total carbs – fiber the reason most people want to know net carbs and not total carbs is because fiber is not broken down by your body it essentially goes straight through you now there’s some debate on whether you should track total or net if you’re gonna track net when you’re first starting out aim for less than 20 and if you’re gonna track total then aim for less than 50 now on to Australia because this is something that threw me completely off when I first started looking in the kita net carbs are already calculated on nutrition labels let me say that again you do not need to subtract fiber from carbs on the label to get net carbs they are already calculated because of this be careful when you are searching foods on life thumb or MyFitnessPal if you scan an Australian label it will show up with the net carbs listed as carbs but if you search for a product and American version of it comes up that is going to be giving you total carbs under carbs I hope this is making sense I know it is really confusing but one good tip is if you are searching for foods so let’s say you’re looking for broccoli search an Australian brand and then the food you’re looking for so for example type in Woolworths broccoli and that is more likely going to give you the net carbs under carbs instead of total carbs because you are getting most of your calories from fat on this way of eating it is really important to understand the difference between good fats and bad fats a general rule of thumb that I like to follow is Nature doesn’t make bad fats so if it’s coming from a plant or it’s coming from an animal and there is minimal processing then you can almost guarantee it’s gonna be a good fat some good sources are things like avocados olives coconut oil MCT oil macadamia nuts almonds salmon grass-fed beef aw and coconut butter if you have never had coconut butter oh my god it is so so good I will link it in the description box down below you can get it on my herb it is actually amazing anyways getting a little bit sidetracked some bad sources of fat are things like processed trans fats I feel like everyone knows that trans fats are bad but just how to throw it in there trans fats are often found in things such as cookies crackers fast food yeah stay away from any of that stuff vegetable oils are also a really big no-no so those are things such as sunflower oil canola oil grapeseed oil soybean oil keto or not these are one of if not the worst foods you can consume I have a whole other video on that so I won’t get too worked up about it here but absolutely avoid these whenever possible I actually have a keto shopping list up on my website that’s free to download so you guys can check that out as well it can be really hard to wrap your head around the idea that eating fat isn’t going to make you fat we have had it drilled into our heads for the past 50 years that we need to limit fat consumption and you know what we have been listening to this low-fat products have skyrocketed and despite this obesity and heart disease are at an all-time high so is the fat really slim eating good sources of fat won’t make you fat one of the most common mistakes that people make when first starting keto is they cut their carbs but they don’t up their fat that is extremely satiating so if you’re not eating enough pretty much you’re gonna be hungry and you’re gonna be miserable I’m gonna say this one more time don’t be afraid of fat now if you’re switching from a diet high in carbohydrate and you’re trying to get to ketosis for the first time the electrolytes aren’t so important for making this transition enjoyable diets that are high in carbs or more inflammatory and when we are inflamed we retain more water when we cut the carbs our bodies hold on to less water and people first starting keto see this all the time they drop so much weight within even the first week or two but a lot of that is just water weight because you aren’t going to be retaining as much water it is so important to stay hydrated because we are retaining less water this also means that we are going to lose electrolytes more quickly there are four main electrolytes I would really need to make sure that we are getting all four of these especially when we are first transitioning into ketosis if you aren’t getting enough of these you can suffer things such as headaches muscle cramps and digestive issues these are all signs of what is known as the keto flu but the good news is these can all be avoided if you just make sure to get enough electrolytes for sodium use salt liberally on your food you can also put a pinch in your water or you can drink bone broth potassium usually isn’t it because there is plenty of it in popular Kido foods such as avocados salmon and nuts for calcium dairy leafy greens fish and broccoli are all a good source magnesium’s a little bit tricky out of the four this is the one you are most likely going to need to supplement there is some in leafy greens and nuts if you’re concerned about getting any of these there are some really good keto supplements that will ensure you get enough of each I will link those down below as well so one of my first steps I recommended downloading a tracking app and playing around with that a little bit scanning some barcodes getting a feel for macros and as annoying and time-consuming as it may seem it is really important that you track everything when you are first starting keto this doesn’t have to be forever you really just want to get a good sense of the macros in different foods and different portions after a week maybe two weeks you might feel comfortable enough to not have to talk anymore I don’t track however anymore so before you start you want to plan a few go to meals and shop for some keto snacks just to have on hand breakfast is the easiest meal eggs in any form are good avocado bacon mushrooms leafy greens you can make an omelet I love omelets with some feta and some olives oh my god delicious some people just start their day with a bulletproof coffee and that is their first meal for lunch one of my favorite meals is a Cobb salad so lettuce and then some chicken bacon eggs hard-boiled eggs if you don’t have all three of those on hand you can use any combination of them blue cheese avocado maybe even add a little bit of tomato drench that in olive oil that is the perfect lunch you can take that to work with you put the oil on right before you’re gonna eat it though or else it might be a little soggy making a tuna salad is another good option or just stir frying some vegetables in peanut oil and adding a source of protein as well and dinner can be really simple too it can be something like a steak and veggies salmon and veggies you could have bunless burgers just keep it simple when you’re starting out you don’t need to try all these crazy keto recipes those can come later just yeah keep it really simple for snacks avocado is great again nut olives pork rinds veggie sticks hard-boiled eggs even dark chocolate if it’s at least 85% dark just like two squares of that that will really hit the spot so now you’ve done all the preparation it’s time to get into ketosis the process of getting into ketosis can take a couple of days so you really need to commit to probably three to five days and don’t cheat whatsoever the most important thing to remember is to limit carbohydrates if you have cravings for sugar or carbs which you probably will because that is what your body’s used to eat fat instead there are lots of fat bone recipes these are really good when you’re starting out you can make some of those to have on hand if you’re yeah having these cravings you want to be tracking everything for the first couple of weeks just to make sure that your macros are in check but don’t worry about calories just focus on keeping your carbs down and keeping your fat up and making sure that you are satiated if you’re hungry eat more fat if you’re not hungry then just don’t eat that’s okay the first couple days of this transition may suck you have to remember that your body is switching fuel sources it is not used to running on fat because of this you may want to take it easy with exercise for the first couple of days just stick with low intensity stuff I promise you’ll be able to get right back into it in a couple of weeks if you’re having any of the keto flu symptoms that I mentioned before just really check to make sure you’re getting enough electrolytes time that’s the problem and don’t quit I promise you it will get easier you just need to get over that hump you just need to break your sugar addiction break your carb addiction get your body burning fat and you will feel so so good now there are a few steps you can use to make this transition a little bit easier exogenous ketones are really great for situations such as this these are ketones you inject and they just make the transition a little bit easier once you’re into ketosis there’s not really a need for them anymore except for in certain circumstances but they’re really good for when you’re first making the transition and testing I’m gonna do a whole nother video on the different ways you can test pretty much you can test urine breath or blood I don’t usually recommend checking when you’re in ketosis you can feel it but if you’re curious and you’re just starting out Paquito strips are a good option but just know they only work at the start when you are first transitioning so don’t panic if a month in your reading no ketones that’s actually a good thing blood is the most accurate way to test but honestly it’s just such a ripoff the strips are so expensive I mean it’s fun to play around with it’s fun to see your numbers but it is really really really not necessary bonus tip intermittent fasting and keto go hand-in-hand intermittent fasting is eating in a specific window each day 16/8 is a really popular way to do is pretty much you eat within an eight-hour window and you fast for the other 16 hours of the day but really you don’t need to make rules around it if you’re not hungry don’t eat if you are hungry eat sometimes fasting just works if I have a workout in the morning I won’t eat before that and then if I have somewhere to be right after and I don’t have time to sit down I just fast and it just works you don’t have to be strict about it but ya eat when you’re hungry don’t eat when you’re not simple as that and you’re doing I am and that’s it those are my seven steps for starting a successful keto lifestyle this way of eating has so many benefits and just breaking free of that carb dependency cycle is such a good feeling if you have any questions feel free to leave them in the comments down below I will answer every single one you can also send me a message on Instagram thank you for watching remember to like and subscribe share this video if you think will help someone and I will see you next time bye [Music]

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