HOW TO START KETO | Beginner’s Guide

HOW TO START KETO | Beginner’s Guide


hey guys welcome back to my channel so today is a highly requested video from a lot of different people that I have wanted to basically just sit down with you guys and talk about how I started keto what keto is just different things about keto and like where to start I know when I first started it was really confusing because there’s a lot of different information out there so it can be kind of overwhelming at least for some people so this is going to be like kind of a beginner’s guide on how to start and how it works and all that stuff so let’s go to talk about what keto is and how it works in your body and kind of like what the goal of keto is so I’m going to read off of a website that I really like and I’ll link it down below and it basically just gives you like a basic kind of guideline as to what keto does within your body so our body is normally burn carbohydrates for energy when you restrict them out of carbs the body will break down stored fat creating molecules called keek y’all it’s too early called ketones to use as fuel so ketosis is basically the goal of doing the keto diet you want to burn those ketones because you’re going to be using that stored fat that you have in your body to use as fuel so you’re kind of switching the way that your body works so you know our body kind of prefers to use carbs as a fuel source but when you’re eliminating the amount of carbs that you consume and sugar then you’re basically just your body goes into kind of like a shock and you start fueling using ketones so you burn fat so another thing that I want to talk to you guys about our macros this is like what confused me the most when I first started keno I just didn’t even know what they were the main thing that you guys need to remember are there’s three macros so you have your carbohydrates your protein and your fat so with keto you want it’s basically a high fat moderate protein low carb diet so I want to go into like the carbs and stuff just a little bit I just want to touch on it a little bit so for me and a lot of people who are doing keto usually when you’re counting your carbs you’re counting net carbs so this is what confused me also when I first started because a lot of people were talking about like net carbs and then carbs and fiber and I was like wait blood so basically when you’re counting the amount of carbs that you’re in taking you’re technically counting the net carbs it’s going to take the carbohydrates that it usually has – the fiber and that will be your net carbs and that’s what you count so there are different types of Kido I do like lazy kind of dirty Kido it just depends on the take it’s easier for me to do lazy ki know I know a lot of people who do strict Kido so I’m going to go over like the definitions of each and kind of like what each one entails strict Kido is a Keo diet that eliminates inflammatory starchy and sugar foods I’ve seen a lot of people who do strict keto they get like you know grass-finished butter grass-finished meat I mean it’s like more organic it’s just a very you know strict way to do keto and then there’s dirty keto which includes whatever foods fit into your macro growth goals so you know if you have like you’ll have a set amount of macros that you need to eat based on like your weight in your height dirty keto is basically like what fits in it lazy Kido is pretty much what I do on you know a normal basis I just count carbs I keep in mind that you know I need to be eating a lot more fat that I am protein but I basically focus on the amount of carbs and I’m getting so I like to stay between like 20 and 30 net carbs so that’s always been like a really good kind of range for me but it really just depends on like what your weight is what your body type is what your height is everything but I’ll talk about that in a little bit let’s talk about like what you can’t eat and what you can’t eat because this can be kind of confusing for some people I would try to stay away from grains like you know starchy potatoes bread pasta corn just stay away from the normal things like gluten and normal things that are starchy grainy food that you consider has carbs a lot of people actually don’t know this but a lot of food has carbs you wouldn’t realize that a banana has this many carbs and it does so a lot of those stuff you can’t you know really eat on keel I mean you can eat in small doses but it’s probably easier especially in the beginning to shy away from those things so to give a you know example of what you can eat chicken steak avocados coconut oil broccoli cauliflower you can make your own like crackers I just made them the other day out of cheese you can have that head kyo pizza that’s like one of my favorites you can substitute noodles for these noodles I’ll link them because I cannot remember what they are called but I will show a picture and link them but they’re alright some people like them some don’t they kind of taste like romance me but I mean you could find like different things you can make zucchini noodles where you just cut them up thin I mean there are so many options of what you can do and you know the most important thing is to remember to get your fat in that’s you know the main purpose of keto and it’s so easy to do like even if you’re just making chicken add extra butter cook it with coconut oil smother that crap and butter I don’t even care just put that on it and it’s it’s so easy to cook with that and you to consume fat you know I make this bulletproof coffee and I use a tablespoon of either MCT oil or coconut oil and butter and that can easily like chalk you up to like 20 to 25 grams in that car or that five-minute course that would be terrible but you know you can get that in so many different ways it’s it’s really not that hard guys figure out like what you like and try different stuff I’ve tried so many new things on keto stuff that I never would have ate before and I’m really really liking it so I want to give you guys like some tips and tricks that have helped me along the way I did talk a little bit about this in my how I lost 35 pounds video but I kind of wanted to go a little bit more in depth so the first thing that I did when I started keto was basically a research research the crap out of keto understand how it works and you know I can tell you all day long how it works within your body and you know what the purpose is and all this stuff but it really comes down to you know you truly understanding it and you truly knowing why you’re doing it and you know there are a lot of reasons why people do keto you know for me I’m doing it for my PCOS just to lose weight because we’re trying for a baby and you know a lot of people just do it to lose weight a lot of people do it because they’re pre-diabetic I’ve heard that it’s really good for pre-diabetics and it helps with your insulin levels because you’re not consuming a lot of carbs which in turn turn into glucose aka sugar and spike your insulin level so I mean you there are a lot of different ways and reasons why people do it buying that your reason and kind of use that as like a motivator it’ll definitely make this diet a lot you know easier so what I would recommend first off is research and to movies or documentaries that I really like is the magic pill on Netflix and then that head on I believe it’s on Hulu but these are really really good documentaries to watch and kind of like they kind of just explain a high fat low carb diet it kind of opens your mind to basically this a lie that we’ve been taught that fat is bad for you and that I can cause heart failure and just all this stuff you guys just I highly highly recommend for you guys to watch those two documentaries so another thing that I recommend and you’re first starting out is downloading the carb manager app I am obsessed with it I love it when you first start I I don’t like the idea of counting calories because I do think you can trigger some stuff for a lot of people but with this type of diet is really important to just kind of get an idea of what you’re eating not exactly like how much you’re eating but what is in what food and kind of count that and be aware of what you’re eating does that make sense so when I first started here I basically tracked what I was eating for like two three weeks I want to say and I was blown away like the first I want to say week I didn’t realize how much carbs are in food you don’t realize it until you’re actually counting it out and looking at it and realizing it and it’s just it just it’s honestly crazy with this app you can actually set it to like a ketogenic kind of what’s the word basically to set it to like keto instead of you know normal macros that people consume like really high carbs and stuff you’re gonna go to settings so once you go to settings you’re gonna see a little bar at the very top and it’s gonna say settings my profile macros diet colas and all that stuff you’re gonna click on macros and then you’re gonna scroll down and where it says you know it has like a little bar and it’s gonna say like low carb high fat you know balance zone bodybuilding just different settings that you can set your macros on you’re gonna want to set it to ketogenic and it’s gonna have a ratio of 525 and 70% so that’s usually what the keto you know percentage is for your macros it’s 5% carbs 25% protein and then 75 or 70% of fat so that’s usually what most people give off of sorry if you can hear the rain outside it is like pouring rain and I’m right by the window but okay moving up so I want to stress the importance of electrolytes and what they are and you know essentially like how you’re gonna feel if you don’t have enough electrolytes so basically when you’re doing hito you want to make sure that you’re replenishing your electrodes this is something that I wish I would have known when I first started keto because I got the keto flu like that and the keto flu is basically just you have flu symptoms and it’s usually caused by not replenishing your electrolytes so like I mentioned in my other video about keto electrolytes is magnesium potassium and sodium so you can actually get these from a lot of food but usually a lot of people doing he don’t need some type of supplement so I like the old most powder I’ll link it down below but I have really really liked it I probably use like one or two scoops a day it is a little bit on the pricey side but it does last me for a long time so kind of like weighs itself out but definitely definitely replenish your electrolytes I’m on you as soon as you start like literally the day that you start kitto make sure that you’re getting your electrolytes in so another thing that I would recommend is joining a lot of keto groups so depending on like what type of keto you’re doing I would figure that out because what I’ve noticed is you know if you’re a lazy keto person and you join like a strict keto group you’re not gonna get the same kind of like effect that you would if you joined a lazy keto group and I’ve noticed that with strict Aikido you know I wouldn’t say people are rude but they’re strict you know they don’t want someone to pose something that’s not strict keto in their group so which is understandable so you know if you are lazy keto like me I have a really good group that I’ll link down below but I mean it’s women only so I’m sure there are like general like lazy keto groups but these are really good to join when you’re first starting out because it kind of gives you like you know not only motivation but a lot of these people can ask questions and just you know you can it’s just a good community it’s good to have a support system there and you know now I basically just make sure that I follow it so it’s on my timeline and I use that as motivation you know a lot of people post the results I’ll post pictures of before and afters it’s hard to give something up when you see it constantly on your newsfeed once you start seeing the weight loss it’s gonna be crazy and that’s also one thing that I want to talk about which is another tip you know when you first lose weight you’re gonna lose a lot of weight and a lot of that is water weight so you know don’t get discouraged when that leak kind of starts slowing down in you you will stall a little bit you will kind of figure out you know what your body wants what your body doesn’t want for me I can’t eat a lot of cheese because cheese makes a lot of people stall so you’re gonna kind of figure out what your body likes what it doesn’t like it’s just a very good eye-opener as to what your body really needs so don’t feel discouraged when it kind of slows down a little bit you will still continue to lose weight but you will fluctuate a little bit a lot of people fluctuate I have luck she means a lot when I first started it was like it was really stressful because I thought I was doing something wrong and I was I was eating too much cheese and you know it’s it’s pay attention to that make sure that you’re taking you know measurements along with weighing yourself you know take measurements of your arms of your your waist you know because the scale can lie sometimes so you know you can lose an inch off your waist and gain 5 pounds it just really depends because with keto your body kind of changes the way that it holds that so you know for me I mostly hope that in my stomach and on my bust so it’s definitely changed a lot to where my bus has gotten smaller my waist has gotten smaller but thank the Lord that mercy me I’ll keep it so if you’re you’re really gonna you know your body’s gonna kind of change okay guys so I’m coming to you from my car and my terrible phone to record this part because I totally forgot to include in the video and it is important although it is a beginner’s guide it’s important for you guys to be aware of these things so I wanted to mention intermittent fasting and being fat adapted and when you’re on keto basically two to six weeks usually depending on the person and it can be longer it can be shorter you will get fat adopted and what that basically means is that your body is essentially like used to burning fat as fuel so if you ever did cheat or anything like that on this diet then your body kind of just naturally knows to go back to burning fat as fuel and with this if you are fat adaptive you can start intermittent fasting and a lot of people have said that this is like really really helpful to their weight loss sorry if you can hear the rain it is raining still and you can probably hear it on my car but you know you got to do what you got to do when your fat adapted you can start intermittent fasting and that’s essentially where you eat you know for like eight hours out of the day and then you don’t eat for like 16 hours so your times kind of just depend on you and like what you want you can increase and decrease that time so a lot of people have I had like really good results doing this so it’s definitely a good option for you guys to consider but I wouldn’t worry too much about that when you’re starting out because this is a beginner’s guide I kind of just didn’t really think it was necessary to mention but you’re gonna see it in a lot of keto groups that you joined so a lot of them talk about it because I mean it’s really really beneficial for you guys especially if you’re worried about like weight loss and stuff so yeah look into that um I mean really if your fat adapted usually the main thing is that you’re not as hungry as you usually are so that’s a really good symptom of being fat adapted well yea that’s something to consider onto the video I’m sorry I just wanted to add that really quick because I figured it was important and I wanted to give you guys all the information that I wish I had when I first started up so the last thing that I want to talk to you guys about is basically what I eat that day a lot of people ask me this so I’m here to tell you um it just really depends on my mood I’m not gonna lie to you like I’ll just shoot out some ideas so I really like jalapeno poppers wrapped in bacon those are my favorite it’s basically just jalapenos stuffed with cream cheese wrap in the making throw it in the oven it’s really simple and then you know I like salads with avocado and bacon and then I really like the Caesar dressing it’s called like Briana’s Asiago Caesar dressing I really like that it’s really good source of fat too and then I love that head kyo pizza it’s like one of my favorites I try not to eat a lot of that though because it does have a lot of cheese so I try to shy away from that you know eggs bacon for breakfast I’m trying to think of what else you can make zucchini chips I make oh I also love um there’s ooh Keeney boats so what I do is I take Sookie knees I kind of like hollow them out and then I get like low-carb pasta sauce and then I put meat in there and I usually add a little bit of coconut oil to add you know some fat in the meat and then I put the little meat and sauce mixture in the zucchini and then bake that and it’s oh it’s so good it’s like one of my favorite meals guys there are so many options you can do cauliflower rice you can do Mississippi pot roast it’s so good and then you put that in the crock pot and then there’s also like I don’t really meal prep like I really don’t like I kind of just go in the fridge and you’re gonna have to get used to making good like you’re really gonna have to get used to it because there aren’t a lot of prepackaged things there I mean that’s a lie there are but I try to like shy away from snacking on keto so what I usually eat if I am snacking is like moon cheese whisp but like I said I don’t eat a lot of like cheese products so a lot of like the dry stuff is cheese so I mean you can eat like a lot of nuts and stuff like walnuts pecans those are really good options especially for that you can get fat from a lot of different things guys like I really really love for breakfast like if you do keto pancakes it’s like eggs and cream cheese and it’s so good it’s so simple and it’s so good and then also um you know with the fruit like I mentioned before happy Nia is a really high-end car berries are like really low in carbs I mean you still have to eat in moderation but I can have like three or four strawberries not fine like blueberries raspberries I don’t really well I like raspberries I’m thinking of blackberries I don’t like blackberries but raspberries blueberries strawberries I mean all the berries you can eat those so you could still get your fruit in I love broccoli as a side I love cauliflower rice as a side you’re really gonna have to get used to eating the vegetables so you know if you don’t like vegetables I would definitely recommend you know the first like week before you start keto kind of cut out you know carbs cut out pasta cut out bread kind of get your body ready to go into that hole ann’s ition egg to fat and then you know you guys will be fine there are just so many options guys like it is not difficult especially if you follow those groups a lot of those people have really really good ideas on like simple things to eat because I’m not I don’t like to be really extra and you know meal plan and if you do that’s totally fine but I just don’t have time for that and you know a lot of people do and that’s great but for me I’d rather just go in the kitchen look at my fridge and be like that looks good I’m gonna eat it you know so start out simple start out just basic you know eat just broccoli chicken fish you know and then cook that stuff in coconut oil and you’re good that’s a meal that’s a key dough mean it is really simple if you guys just look at it in a simple way don’t get distracted by all the fancy like pinterest recipes that are like ooh like butter wrapped bacon bits with sausage and a spare it’s like just it will confuse you and it’s just not worth it like those are things that I prefer you know to make on you know like if it’s a holiday or you know I’m just like I want to be extra and extravagant but if you are like me just be simple you know learn the basics of it and kind of go from there I know this is kind of long and I know it’s a lot of information I’m trying to stay as like basic as possible because I know it can be confusing I’m really going to start you know incorporating a lot of different keto videos into my channel so if you are into that stuff subscribe down below and hit that Bell notification so you can you know know what I’m posting new videos and stuff thank you for watching guys bye

Leave a Reply

Your email address will not be published. Required fields are marked *