How to Lose Weight Fast on Keto Diet

So you've heard about the keto diet and now you're looking for the fastest, and safest way to lose weight I'm going to be giving you my top tips in this video

Hi guys, Anne here from Think Natural Health We are all about natural wellness here If you haven't already then consider subscribing but for today let's just jump right into the video Did you know that there is no such thing as an essential carbohydrate unlike essential fats, proteins and fibre that your body literally needs The idea of Ketosis is to change the form that your body is running on fuel from glucose, which is basically sugar, to a much cleaner fuel which is Ketones

What this basically does is switch on the ability to have your body start running off of the fat that you already have stored If you are considering Ketosis then make sure and do your research before you begin but a great starting point would be to cut your carbohydrate intake to 20 grams at most, the lower the better cut out any excess sugars you're having, and yes that includes fruit and third, increase the amount of fats and veggies you have with each meal The fats will help keep you full inbetween meals and the veggies will help to give you that much needed potassium that gets rid of those sugar cravings That's the reason you've failed almost every other diet you've ever tried

Potassium Once you've got these basics down, and getting into the swing of things can be difficult because it usually means a complete overhaul of your diet, I've got some more advanced techniques including intermittent fasting and why potassium is so vital to Ketosis But that is for a later video The final thing to remember is do not overdo your protein Just because you've given up carbs doesn't mean you can go all meat feast

Make sure that you're only having about 6oz of protein with each meal and no more than that If you overdo your protein you will spike insulin and that is the exact reason we gave us carbs and sugar Instead focus on those essential veggies and salad to fill you up and if you need to, increase the fats as well, because that will keep you fuller for longer So there's the basics on successful fast weight loss the Keto diet Subscribe to our channel to see more on our Ketosis series where I cannot wait to share more of my tips on Keto

See you in the next video Bye

The Feldman Protocol | Eating Fat to Lower Cholesterol | Keto Vlog

This week I'm gonna attempt to hack my cholesterol results, using something called the Feldman protocol, and it's starting right now Hey, guys

Welcome to AD Keto My name is Aaron This is the channel where you can watch a weird dad do the ketogenic diet

I do some keto food vlogs, I talk a little bit about keto science, and I do some keto product reviews If this is your first time here, please consider subscribing, and if you do, be sure to click the bell icon, so you get a notification whenever I upload new content I'm going to do the Feldman protocol this week If you're not familiar with the Feldman protocol, it is a way of kind of "hacking" your cholesterol results, over the course of just as few as three days And it was created by this guy named Dave Feldman, who is not a scientist, he's not a medical professional

Dude's an engineer, and put his engineer's brain into figuring out what was going on with his cholesterol He, like me, is a hyper- responder, and you can read all about this stuff over at his website which is cholesterolcodecom You can also check out some of his presentations that he's given, talking about this stuff Really fascinating, especially for someone like me, who's kind of always had high cholesterol, but saw it go even higher when he started a low carb / keto diet

CholesterolCode goes into a lot of the different things he's found, but the thing that I'm most interested in, and the thing I'm gonna try this week, and that I'm going to document here in this video, is called the Feldman protocol And the premise is this: your lipid system is a dynamic system that is used to deliver energy to your body, and for people on low carb diets, that usually means that LDL goes way up, like it did for me And the basic theory behind it is that for the three days prior to your blood draw, the higher your fat the more fat you eat, the lower your cholesterol will be The purpose of this experiment is basically to hopefully stop my doctors from pushing statins on me I'm hopeful that at the end of these three days, the results that I get will kind of ease their minds So I'll show you right here my numbers from before I started keto These were my cholesterol numbers when I was on atorvastatin

20 milligrams of atorvastatin My total cholesterol was under 200, HDL was about 50, and LDL was around 119 Triglycerides were about 138 These numbers really pleased my doctor, but I felt miserable I really felt bad

I had a lot of muscle aches and a lot of foggyheadedness I chalked it up to just getting old, and didn't really realize that they were side effects of the statins that I was on I've got a whole video up here about my history with statins and high cholesterol that you can check out, but I'll show you I'll show you again, here is my most recent blood panel This is after going off my statin medications This is about afterabout 10 months of keto The most striking number is that total cholesterol of 373, which a lot of people look at and sort ofdon't know what to make of it

But you can see that my HDL has gone up, my triglycerides have plummeted I'm gonna bring these numbers back at the end of this experiment, and see where things end up But for now, I'm going to just eat over 4,000 calories a day for the next three days, keeping everything keto as much as I can I'm going to vlog that, and it should be interesting So I will see you guys tomorrow morning

Top of the morning! Tuesday morning I'm gonna start packing in the food here in just a minute There's a couple things I have to avoid Coconut oil and MCT oil have been shown to confound this experiment a little bit, as well as coffee So for the next three days, I'm gonna be draggin' Draggin' butt

I stepped on the scale this morning to see where I was at the beginning of this, and I was at 218, which is pretty high About as highabout as much as I have weighed for the last couple months But I wanted to just track where I ended up after this thing, so I'm probably gonna be well over 220 by the time this thing's over I've got all my food pre logged I like spent the last couple days, like, trying to figure out exactly what I was gonna eat, to try to make it a little bit easier There it is Six sausages, six eggs, with some EBTB I also had four tablespoons of peanut butter, three tablespoons of Kerrygold butter with cinnamon

Off to a fatty, fatty start Lunchtime! I have got in this bag two hard-boiled eggs, beautifully colored from Easter This used to have a half a cup of macadamia nuts in it, and now it doesn't I've been nibbling on them most of the morning I also have Trader Joe's oven-baked cheese bites

These are really good And this bag of pork rinds Kind of slumming it today on this first day for lunch But it's gonna pack in some calories, and it's gonna get me where I want to be Time for dinner

Gonna reverse- sear a steak I feel like I can eat it I'm not feeling too crazy-bad So all signs point to yes So I'm wrapping up the first day

I don't feel too terrible I had a ton of stuff to eat today I had a big old New York strip steak for dinner, and this is the last bit of food that I'm having today It is Keto Connect's cookie dough recipe, that they just put out Timing couldn't have been better, because I was looking all around for a fat bomb recipe that did not have coconut oil

This is just butter, cream cheese, almond flour, stevia, and erythritol I'll put a link to it right up here But so good When I finish this, I will be sitting at 4,674 calories on the day Here are my macros

Everything looks pretty good I'm feeling okay I feel like I could do this two more days in a row, so that's I'm gonna do See you tomorrow morning! All right, so day two I'm doing up some pork belly! All right, guys

So it is day two I'm back for lunchtime in my favorite parking lot once again I'm gonna have me my cheese cheese bites, a half a bag of pork rinds today, and then I have two hard-boiled eggs And there's a little less than half a cup of macadamias, because I just can't help myself All right, so I just hammered those items Couple of eggs, my pork rinds, and my cheese bites The plan for dinner tonight is some 80/20 ground beef

I'm going to make four patties — two for tonight's dinner, and um I think two for lunch tomorrow But tonight, definitely ground beef and some more of that cookie dough

I was so excited to eat the rest of that cookie dough when I got home that I just didn't even think to shoot it But I'm about to put burgers in the oven for my dinner It'll put me at around forty seven hundred calories for the day Okay, so dinner is in front of me it is 1

2 pounds of 80/20 ground beef, which I made into two burgers that sort of fell apart a little bit So I've got a couple of patties, and then just a mound of little employee burgers So just a little bit of AlternaSweets with it, and then I'm gonna be done, and it's gonna put me at about 4,600 calories today God! 4,600 That's a lot of calories

Hey guys, so it's the end of the second day of this protocol I had a decent day I didn't sleep well last night A lot of restlessness I didn't

I probably got like 4 hours of sleep, a lot of tossing and turning Don't know why Might have been just been because I had so much food in me, but I'm feeling pretty tired right now

I got through the day, managed to pack away four thousand seven hundred and seventy nine calories There you can see my macros — almost perfect keto macros But man, I ate a lot Tomorrow I'm planning to eat even more I'm gonna crack 5,000 calories for the last day of this thing, and then blood work on Friday

So I'll see you guys in the morning I'm going to bed early Good night I'll see you in the morning Top of the mornin'

Okay, third day Day number three Day three Sooooo Not feeling too terrible I slept a little bit better last night, but I gotta say, I'm excited to be done after today So I'm home for lunch I'm gonna do up two of the last hard-boiled eggs from Easter, half a cup of macadamias, and six servings of the KC cookie dough

(I made another batch) I'm done eating! I came home from work, and I was so excited to dig into the rest of that cookie dough that I ate it, and I ate a hamburger patty without documenting any of it — no photos, no video, and then after that, I ate two more burger patties, bringing my total number of calories for this third and final day of the protocol to five thousand two hundred and seventy seven Here you can see my macros It's a whole lot of fat, which is good And so I stopped eating at 7:30 tonight

By the time I go for my blood work tomorrow morning, I will have been fasting for thirteen hours, which is perfect — right between the twelve and fourteen that the protocol kind of calls for So I'm very excited tomorrow morning to get my blood work I'm most excited to be done eating so much I have felt okay I've

but I've felt tired the last few days, I think mostly because I have had zero coffee Normally I have a least two cups a day, but I've been taking that down to zero So I've been a little fatigued, but I'm very excited to see what my numbers look like

I won't know for a few days after the blood work is drawn, but I can't wait to see So I'll see you tomorrow morning I'm gonna weigh myself and see how I did on the scale I can't imagine it went down, but we'll see So see you in the morning

Okay, so I'm here I'm gonna get my blood work done this morning When I woke up this morning, I was I weighed in at about 220 point 8 pounds, but then, you know what? I took a shower, and I got out, and I weighed myself again, and it scales said 2188 I'm not too worried about the weight I knew I would crack into the 220s, but not worried about it So I'm gonna go get my blood drawn, and then the next time I see you we'll be talking about the results! All right, guys

So it's been a few days since I've finished up the protocol, and I wanted to share with you my results First, let's take a look at what I ate this week A review of all those calories I packed away I started day 1 at 4,600 calories, and just ramped it up from there And again, here are my numbers from November 2017

And then after this 3-day protocol, here are my new numbers My cholesterol actually went up, which was confusing I expected it to go way down, and I was initially disappointed But then I looked at a couple other of these results, a couple other of these changes My triglycerides are as low as they've ever been in my entire life

Remnant cholesterol is at eight Single digits, which is very good I tweeted to Dave Feldman, and I was like, "What do you make of this? Like, why didn't my cholesterol drop? And he replied with this You know, he said that my triglycerides and HDL, plus my LDL, definitely puts me in lean mass hyper responder territory And he said that if I am a lean and athletic low carber, you know, I do run

I don't know how exactly lean I would consider myself, but I do run quite a bit, between 12 and 15 miles a week right now He said that these numbers, as far as he is concerned, make a perfect mechanistic sense So there's that All in all, it was a very interesting experiment I think at some point, I'd love to do the next tier of this protocol, which is eating very low calories for three days, followed by blood test number one, then three very high-calorie days, followed by blood test number two

Those results would actually be very, very interesting, compared to what I had this time, where all I had to go on was blood work from six months ago My goal when I started was to have my doctor lay off with the pushing the statins And I went in to discuss these results, and he never once mentioned statins, which is a major victory, as far as I'm concerned I think he saw my triglycerides, saw that my HDL was really high, and everything was those were two markers that are pretty important, so no mention of statins, which was nice So I hope you guys enjoyed this video Do check out Dave Feldman's website It's cholesterolcode

com There's all kinds of fascinating research going on over there, and that's gonna wrap it up for this video, guys! Hope you enjoyed it I hope you have a fantastic da,y and I will see you next time

The DEFINITIVE Guide to the Keto Diet… for Entrepreneurs (or REALLY ambitious people)

Hey guys, so let's go Here is every single important thing that you need to know about the keto diet Now, just a quick preface, I'm passionate about keto for so many reasons other than just weight loss

Although ideal body composition is definitely part of the equation In an average day, I do three hours of walking on a treadmill, two hours of salsa, one hour of gym training and upwards of 12 hours of work; and so my reasons, and my perspective on keto are all based on optimizing all of that I also care about my insides, and I want to live to a very old age, and so, for all of that and more, not only do I do keto, but I truly don't see any other viable option if I want to be performing at the highest level possible So if you're interested in keto from just a purely look good, lose weight, type perspective, this video probably isn't for you If you're interested in a healthy ketogenic diet from the perspective of optimizing all aspects of your well-being keep watching

Now, I've spent hundreds of hours reviewing every book, video, podcast, lab tests; I'm an obsessive kind of person And what I'm about to give you is all of the important key takeaways So let's get into it So first the basics; A keto diet is one that consists of roughly 75% fats, 20% protein, and I could say 5% carbs, but really you just want to keep your net daily carbs below approximately 30 grams That's going to vary based on the individual

So how it works is this: when you heavily restrict carbs, again less than roughly 30 net carbs per day, and you consume about 75% fats, your body will actually switch from using carbs for fuel to using fat for fuel Now to put that into perspective, on average, we eat somewhere in the range of 250 to 450 grams of carbs per day Now, it's called the ketogenic diet because by using fat for energy, what's happening is that your body is converting fat into what are called ketones, through a process called ketosis Just think of ketones as the energy source So, if your body has carbs present, it's going to prefer to use that for energy since that energy can be used the fastest So when you restrict carbs, again, less than 30 net carbs per day, and you up your fats, your body will actually shift to using fat as a fuel source

And, whereas carbs are broken down into glucose for energy, fat is broken down into ketones for energy Now, here's the thing about ketones: they are a much more efficient and plentiful form of energy So when you're in a state of ketosis, it's almost like you have superpowers A lot of people like to describe this as it's like running on jet fuel, instead of just regular gasoline Your body loves ketones

So let's talk about all the benefits of a keto diet Now first off is mental clarity This one is a big one For as much as your body loves ketones, your brain also loves ketones as a fuel source So the improved mental clarity and focus that I feel personally while in ketosis is like night and day, and for me that's actually the most important aspect of ketosis

Again, I do a lot of stuff, so I need my brain to be firing on all cylinders Improved energy

A ketogenic diet will give you high energy that's consistent throughout the entire day Two reasons why First, on a traditional diet when you eat a meal with carbs, what happens is your insulin goes up, and when it comes down you feel tired You could even say that there's a bit of a crash You know what I'm talking about

Now, when you eat something that has an extremely high glycemic load, like cake, your insulin goes up even more and then you crash even harder Now, fat, on the other hand, doesn't spike insulin, so that means no crash and consistent energy Reason two: Fats, specifically ketones, are just a more efficient source of energy In fact according to some studies, it's almost two times as efficient as glucose So again, it's like using jet fuel instead of just regular gasoline

Weight loss and weight maintenance Now, the big thing to understand when it comes to the ketogenic diet and weight loss is Insulin, aka the fat storage hormone And now, I don't want to over complicate this, so just understand this

When you eat carbs, your body produces insulin as a response, which basically tells your body to store fat When you eat fat, your body doesn't produce insulin, and so you don't store fat Guys, there's obviously more to it than that but bear with me, I'm trying to keep things as simple as possible here and that's as simple as it gets Again, eat carbs, body produces insulin, store fats Eat fat, don't produce insulin, don't store fats

Now, if you're like me, you've probably gone your whole life believing, without a shred of a doubt that calories in equals calories out if you want to lose weight, you just have to eat less or not eat And, believe it or not, there's more and more scientific evidence that refutes that, Using the insulin argument as the cornerstone There are actually a bunch of people on youtube that are on low-carb diets that have tested the whole calories in-calories out theory by massively increasing their calorie intake to as much as four to five thousand calories per day and they've actually in most cases either maintained or lost weight

so to put that into perspective, 4000 calories is the equivalent of, like 55 eggs There's actually a book "Why we get fat" written by Gary Taubes This talks all about insulin, calories in-calories out, and basically this is an argument against that My personal experience has absolutely been the same I always used to count calories, I always used to restrict eating, even when I first started the keto diet I stopped counting calories months ago, so some days I eat more, some days i eat a lot less

And my weight has roughly stayed the same What it comes down to is that how much I eat just depends on what my body is telling me I used to fight cravings and now i embrace them and that's another thing too On a carb diet, I think your body can and does lie to you

It'll tell you to eat more when you definitely shouldn't On a keto diet, I feel like my body is actually honest with me So if I'm more active, i tend to be more hungry If I'm less active I tend to be less hungry Now what I'm about, to say is gonna sound absolute batshit crazy, but for the last month or so, I've actually started eating a lot more, and I've actually put on muscle and lost fat, and overall I'm actually down one pound, despite eating a lot more, a lot more I'll talk about that in another video

Anyway, point is that I don't count my calories, I just listen to my body and I'm the leanest that i've ever been and it's seriously effortless I just make sure that every meal is roughly 3/4 fat, 1/4 of protein and as low-carb as possible it's not that hard Also another reason why people lose weight so fast when they first go onto ketogenic diet; this is a big one, when you're in ketosis, your appetite actually declines big-time So when I ate carbs, I used to think about food all the time, like all the time

which that in itself, I think can make you fat, because that creates stress, which spikes cortisol, which also makes your body produce insulin Anyway, now that I'm using the ketogenic diet, i'd literally have to remind myself sometimes to eat Improved body composition

So, when you eat carbs, you're ging to retain more water weight, and on keto you're actually gonna shed that water weight and you also avoid bloating In fact, that's the main reason that, for the first week or two, people in ketosis often report huge weight losses They're shedding all that water weight And that's not a knock on the weight loss I mean if you're holding less water weight, you're going to look leaner, you're going to feel less bloated, and who doesn't want that? Me personally, I used to always feel bloated whenever I ate carbs

The ketogenic diet is also what's called a protein sparing diet, which in non-scientific terms, basically means two things: First thing: You have less muscle breakdown, meaning that if you lose weight you're going to lose more fat and less muscle Second thing: You have better protein synthesis, which means you actually need much less protein to build muscle Again on a keto diet, protein is going to be about 20 to 25 percent of your daily consumption So, if you work out a lot, you want to try to keep the protein a little higher, so maybe closer to 25 percent, and if you don't, you can keep things closer to 20 percent or even 15 You can play around with this one for yourself

Now in my personal experience, it really doesn't matter that much This was extremely hard for me to wrap my head around, since I've always been told that i needed massive quantities of protein to put on muscle In fact, one of the biggest mistakes that people make on the keto diet, and this is a mistake that I was definitely guilty of when i first started keto, is that if you eat too much protein, your body will actually start to use protein for energy through a process called gluconeogenesis Which will actually kick you out of ketosis and also make you feel a complete shit Curative benefits

So ketogenic diets are good for your heart, they decrease inflammation they improve digestion and kidney function, and they can prevent and cure diabetes, obesity, cancer, and various neurological diseases Now, me personally, before I started keto I suffered from some body inflammation, I had body aches, I had low testosterone and sex drive And I had horrible digestion I'm very happy to report that all of those are now not only non issues, but have dramatically improved I just feel much better There's also a ton of warranted speculation as to the longetivity benefits of keto

I say warranted speculation because, well there aren't a lot of clinical studies testing this specifically just yet, Just look at the blood test, or all of the diseases that keto can not only prevent but cure, and also just look at guys like Dom D'Agostino, and Jeff Bullock Right, these are two of the most formed up, these are two of the foremost keto researchers who remain in nutritional ketosis for most of the year They look like they haven't aged in the last 10 years Jacob Wilson is another one He's 38 now and he literally looks like he's 15

What to eat and what not to eat So, here's where people have the most questions on keto, and again, I'm going to keep this real simple I'm also going to describe a healthy keto diet so, technically there's a lot of artificially sweetened, low-carb ice cream-type crap that you can squeeze into the diet, but that stuff is garbage So if you want that information just go somewhere else So let's start with the stuff that you have to completely avoid, starting with the obvious

Grains So, that includes bread, pasta, quinoa, oatmeal, cookies; You've got to avoid these things at all costs Now, the less obvious Starchy vegetables, so those are things like potatoes, yams, off-the-menu milk

So not only is milk generally not healthy, but it's also surprisingly high in carbs One exception here is full fat milk, which if you are going to drink, just do it in small quantities Legumes This includes all beans, chickpeas, lentils, Not only are they high in carbs, but they're also notoriously very bad for digestion So what about fruits? Guys, I hate to tell you, but those are off the menu as well

So no bananas, apples, mangos, nada One exception here is berries, which are moderate carbs, so if you do eat them, very small quantities Beer, wine, cocktails Notice that I didn't say alcohol, because technically, hard alcohol is empty calories, meaning there's no carbs, no fat, no protein; so you can get away with it, but in moderation When I go out, my go-to is a mojito without sugar or just a straight whiskey

Also worth noting that when you're in keto, you're going to catch a buzz much faster I don't drink a lot, but when I do, if I have two drinks in one or two hours I'm pretty intoxicated Beer and wine are very high carb, and 99% of cocktails are- they're just garbage, but they're also loaded with sugar, they're high carb as well, so you just have to avoid them Now, the following foods are not going to knock you out of ketosis, but again, my focus is healthy ketosis so you should just try to avoid them Artificial sweeteners So you will never kick your sweet tooth if you're loading up on garbage like splenda, which is just loaded with chemical bullshit If you need a sweetener just stick to something natural like stevia, or monkfruit

Now, you should also avoid refined fats, so these are mostly oils, like sunflower, corn, canola, soybean and grapeseed oils Also margarine To avoid these, just generally speaking avoid fast-food Ok, so what should you eat First up remember, once again, every meal you want to be aiming for roughly 3/4 healthy fats,1/4 protein and as few carbs as possible

So let's start with the healthy fats My absolute favorites for cooking are coconut oil, grass-fed butter, and ghee, and sometimes leftover grease from cooking certain meats like bacon For salads, definitely olive oil And for my coffee, I like to add MCT oil, which is actually a more refined version of coconut oil, and again ghee Adding healthy fats to your coffee on a keto diet is not only normal, but it's delicious

It something called bulletproof coffee, you probably heard of it before We'll talk more about that in another video Now when it comes to vegetables, you actually have to be careful here as well You want to focus on leafy, non starchy, above the ground type vegetables My personal favorites are spinach, lettuce, kale, radishes, squash, zucchini, cauliflower, broccoli, tomatoes, asparagus, bell peppers, bean sprouts, and arugula I also love carrots and onions, but those are actually higher carb and so if you do eat them you have to eat them in small quantities

When it comes to protein, what you want to do is you want to focus on higher-fat type meats and fish Some of my favorite includes salmon, steak and ground beef Now, with ground beef make sure not to go lean here, I usually go with the 80/20 which has about a 50/50 fat-to-protein ratio Now, you can also eat things like chicken and pork chops, I certainly do, but just keep in mind that they're very low in fat and so if you do eat somethign like that, you want to eat it with more fat in conjunction So if I'm eating chicken, I'll just eat more avocado or some macadamia nuts to compensate

As for my favorite protein on keto, definitely eggs They are delicious, nutrient-dense and very, very, very convenient Also if you like to count macros, eggs are just going to make your life so much easier; because they're roughly six grams of fat and six grams of protein it's pretty easy to add up When selecting your proteins, I always try to buy stuff that's free-range, grass-fed, hormone-free, cage-free, in the case of eggs, just try to buy as natural as you can

It makes a huge difference Alright so, now let's talk about The avocado This is an absolute must on a keto diet It's also technically a fruit, but I didn't mention it earlier because, like, come on, Who thinks of an avocado as a fruit? So when I order my groceries, I literally order like 15 at a time and I pretty much eat an avocado, sometimes even two, with every single meal Good thing I live in Colombia, because avocados are aplenty here So a bunch of reasons that I feel like avocado is not only something that you should eat, but it's actually essential So the most obvious is, it's just delicious

And it mixes so well with any protein The second reason is micronutrients And this is probably the most important reason The keto diet is notorious for being deficient in three key minerals: sodium, potassium, and magnesium So when people say that they feel like crap on keto, it's usually because they're deficient in one of those three things

So as fate would have it, avocados are actually rich in magnesium and potassium, and to get around the sodium issue, just make sure to sprinkle a little colored salt I like Himalayan pink salt onto everything, not just the avocado I sprinkle it onto everything And not only does salt make the avocado more delicious, but when you eat an avocado with colored salt you're going to cover those three most important micronutrient bases right there Last up, let's talk nuts

Nuts are keto friendly, although not all nuts are created equal Now the absolute best nuts on keto are the ones that are highest in fats and lowest in carbs, obviously, which are going to include macadamia pecan brazil and walnuts Almonds are moderate carbs, so you can eat them but you want to try to limit them My favorite overall thing to eat on keto is almond butter, which I recommend you make yourself since when you get it in a store it's really hard to find sugar-free almond butter and also they tend to use low-grade oil So, it's super easy to make at home

All you have to do is just roast some almonds, blend them in a high-power blender with coconut oil and you have a delicious snack Now, nuts to avoid Pistachio, cashew, that's a big one, and chestnuts, are all very high in carbs and so, you want to avoid these pretty much at all costs Generally speaking, also try not to go crazy with nuts I had a bad habit of overeating nuts just because they're so tasty and they're so convenient, but, like, a big handful of nuts can be as much as 700 calories, so

– Overeating nuts will definitely make you fat, and not to mention nuts have a lot of omega-6, which is highly inflammatory when consumed in excess I eat nuts every day, but I definitely feel my best when I limit the amount of nuts that I eat to roughly a small handful per day How to measure your food

If you're just starting out, you've got to measure your food My recommendation for measuring your food is to use myfitnesspalcom Don't focus on calories, instead just focus on making sure that your meals are roughly following that 3/4 fat 1/4 protein formula Now, here's an example of a typical breakfast for me: one tablespoon of coconut oil, 50 grams of cauliflower rice, 50 grams of zucchini, three eggs 125 grams of avocado Now, as you can see on the screen, when you put that all into myfitsnesspal, my ratios of fat-to-protein are roughly 3 to 1, Perfect

Now if you paid attention to what you just show on the screen, you may have noticed that the total carbs looks pretty high It's 24 grams And that 125 grams of avocado looks to be loaded with carbs However, when it comes to carbs, you actually only want to count net carbs So net carbs is total carbs minus dietary fiber minus sugar alcohols

So that 125 grams of avocado actually has about 10 grams of dietary fiber, so just subtract that from 15, and you get roughly five net carbs Thankfully, myfitnesspal actually does this for you Pretty much all vegetables are going to have a good amount of fiber As for sugar alcohols, if you look at most of the keto snacks on the market, they tend to be loaded with sugar alcohols, which is how they get away with being so sweet while also being keto friendly Again, i just avoid most of that stuff, because it's crap

And I just love myself too much How to get into ketosis So when you first start a ketogenic diet, there is an initial adaptation phase, which is going to last an average of one to two weeks During this time your body is really confused because it suddenly isn't getting carbs for fuel, and so a lot of people report what's called the keto flu, or you're basically going to feel tired, exhausted, until your body fully switches over to using fats for fuel Now, people like to freak out about this, don't

You're going to feel a little tired, just drink some coffee Mark Sossin recommends you start out with something like a paleo diet, which is moderate in carbs, and then switch over to keto, instead of just going straight into keto, but I think that's completely unnecessary Now if you do want to speed up the adaptation phase, there are a few little tricks, a few things that you can do Full body exercise Without getting too technical, your muscles store what's called the glycogen and when you deplete that glycogen and you don't replenish it with more carbs, you're going to speed up the process of your body having to find a new fuel source, i

e fats Number 2, fasting You can choose to do intermittent fasting or full-day fasts to speed things up a bit, putting your body into a fasted state will naturally result in your body having to produce ketones for energy on any diet So it makes sense that this would help speed up an adaptation when switching to a ketogenic diet Tim Ferriss recommends full day fasts, and then also going for long walks, which, again, is going to help you to deplete glycogen

He also recommends supplementing with what are called exogenous ketones, which sounds fancy and technical, but basically these are just ketones that are produced exogenously, like, outside of your body, like in a laboratory So you can actually buy these on amazon, and with the recent popularity of the keto diet, there's basically a new exogenous ketone supplement every day Eat More Fat, so while you're fat adapting, I would even recommend eating closer to 85 or 90% fats It will definitely speed things up, and then you can always just shift back to your normal macro ratios once you're on the other side Personally, when I went through my keto adaptation, I did not fast, I did not test exogenous ketones, but i was already relatively low-carb, and I did eat closer to 90% fats

My initial adaptation took around five days Yeah, I was tired, but again, I just drank some coffee How to test if you're in ketosis So when you're ketosis, you're generally speaking you're going to feel it But the easiest way to test is pee strips

There are different types of ketones and the pee strips test for acetoacetate, which is less accurate, especially if you're keto adapted, since your body is gonna become more efficient at using acetoacetate And those trips are gonna show lower levels Now, I do still recommend this method, as it's very cheap and it's very, very, very easy, and at the very least it'll just tell you if you're in ketosis or not You just pee into some kind of container, you dip the strip in very quickly, you wait about 60 seconds, that strips gonna change color, and depending on the color intensity, in most cases, that's going to indicate how deep you are to ketosis Again, it's not super accurate, so I wouldn't rely too much on using the strip's just to tell you how deep you are into ketosis But they can at least just tell you if you're in ketosis

If you want a much more accurate way of testing your ketone levels, no doubt that you'd want to use a blood meter So where pee strips test for acetoacetate, blood tests tests for beta-hydroxybutyrate Now, me personally, I use a precision extra from abbott labs This is considered the gold standard when it comes to testing your blood's ketone levels This will run you 40 bucks on Amazon

You'll see a lot of videos talking about how expensive the strips are When I first started buying them, they were about five to six bucks each, but very recently, they've become much cheaper I find them on Amazon for close to a buck each depending on how many you buy I think that's it probably in response to so many new keto blood test products coming on to the market And this is also actually extremely easy to test You just put the strip in, prick your finger with a lancet that comes with any ketone blood testing device, put some blood on the strip, wait about 10 seconds, and then you'll see your ketone level

What should your ketone levels be? Ketone levels are measured in milimolar, and nutritional ketosis is considered anywhere from 05, to 15 mmol Now, your ketone levels are going to fluctuate throughout the day, so don't worry too much about trying to have the highest possible ketone levels The important thing is that you're in that range

If you're not, you screwed up somewhere, so maybe you had too many carbs, or too much protein, and you need to figure out what happened and fix it Now, a lot of people fixate on trying to get their ketone levels as high as possible i do personally, definitely notice that I'm much sharper mentally and overall I just feel much better at higher levels, but seriously, don't worry about this too much Just make sure that you're in that nutritional ketosis range of 05, to 15

So what else do you need to know? There's a couple of other things I'm going to address here very, very, very quickly First up is cheat meals I think that cheat meals on keto are very, very stupid, although some people do do them the initial adaptation, like i said, takes about a week to two weeks, however if you look at pioneers in ketogenic diet research, like Stephen Phinney and Jeff Bullock, these guys have published studies showing that our bodies are still making adaptations to the ketogenic diet as far as six months and longer I'm seven months in, personally, and i still feel like my body is adapting

So I don't recommend cheat meals because they kick you out of ketosis and you're not gonna get that long term adaptation benefit Eating out So eating out could definitely be challenging, you have to be very careful with the sort of sauces and crap that comes with your food My personal go-to's if I eat out, a cheese burger without the bun, without any sauces, bacon, bacon cheeseburger Also, if it's available, I'll just grab a salad with some sort of protein and lots of avocado, eggs, bacon, just get creative here

And guys, the last thing I want to say keto is- i said keto diet, ketogenic diet many times in this video but, Keto is definitely a lifestyle It is a lifestyle

And so, if you want to just use keto to lose weight, and then you go back to a carb based diet, you're going to gain that weight back If you want to use keto, try to use it for the right reasons I listed out all the health benefits, Of course, the body stuff is fantastic, I love it Who doesn't want to walk around with a six-pack all day? i was never- I've always been pretty strict, and a carb diet for me honestly was just it was torturous I was always thinking about food, my weight levels would always fluctuate, my energy levels would always fluctuate, and my blood tests weren't that great as I mentioned my test levels were low, my sex drive was low The keto diet, the keto lifestyle has completely fixed all of these things for me

i feel incredible I'm able to, I can have a very active life I'm a very ambitious person And without this ketogenic lifestyle, I just definitely wouldn't be able to accomplish what I am now able to accomplish So if you're going to go keto, it's a commitment

Think about it a lot before you make the decision, and when you do make the decision, stay for a minute Good luck guys, I really hope this video was helpful I put a lot of thought and time into making it as informational as possible, without going too extreme in any particular individual theme, and yeah I hope this was just really, really, really helpful Also one more thing

If you did enjoy this video, please give me a like And I highly encourage you to subscribe to my channel Not only am I making a lot of keto videos from the perspective of just a really ambitious person So if you're an ambitious person, definitely subscribe to my stuff But I also have a vlog that we're doing right now we're doing two episodes a week? ketogenic diet is definitely a focus in addition to my occupational stuff, my workout stuff, my expressive salsa stuff

I got a lot going on, I think it's pretty interesting I think you guys will enjoy it, and If you want to check it out, please do, and definitely give me a subscribe I would love if you did that Thanks and I'll see you guys in the next video

3 First Steps to Going Keto (Credit Card NOT Required)

Hello, I'm Dr Berry in this short video telling beginners for those who are just starting a ketogenic diet this video's name is the first three steps to "ketoon" These are the first three things you should do or really do what you have to do to finish it in order to enjoy all the benefits which the ketogenic diet offers

If you know someone for whom the ketogenic diet is new, which is not quite certain whether it is even healthy or safe they may have been told that it will damage the kidneys or pay so please do not share this video with us send this to them by SMS or by e-mail because they need this information in order to be comfortable with it to enjoy this man most the most natural way to eat So we are talking about it now what are the first three steps to a ketogenic diet All of us Western people to start a new project or solving a problem if you suffer from overweight or insulin resistance our Western mindset makes us assume that we should add something to the situation i need to acquire or buy something to build or add something to my practice but the beauty and effectiveness of the ketogenic diet is that you do not have to do it You do not have to buy any products you do not have to buy pills, powders or extracts That's what I'm saying is arousing some of the celebrities ketogenic circles who have different pills, powders and extracts for sale But that is the truth and you know it when we think about 30,000 years ago then everyone ate ketogeneously almost a year, they had no choice because no other food was available That is why the ketogenic diet works so well today because your DNA has developed ketogenic diet Your body knows exactly how to work with it So you do not have to buy anything You do not have to order anything You do not have to join any network marketing or cheating All you have to do is get rid of these three things: Number one are you ready for beginners? If this is new to you you might think: can not! Here is so much I do not understand – macros? do they count? And what about calories? I know, I know

Take a deep breath and blow out quietly Calm down, everything is fine

Your inheritance and your body and physiology know exactly how does this work You can just relax and let it happen a bit like self this is how it works The first step: go to your kitchen search for everything that contains a sugar ingredient and put it in the garbage or Donate to your neighbor Or Donate to Charity so you can help someone who can not afford to buy decent food right now because the poorest food is better than no food at all this applies to all sugars including fruit juices because they contain a lot of fructose which mixes your ketogenic diet this also applies to all soft drinks and all kinds of desserts, candies cakes, pudding, pies, desserts

Anything like that which contains sugar, no sugar at all Give them away or throw them away This also applies to honey I love honey It's very natural but its glycemic index is far too high I also love agave nectar It is delicious! But it also has a high glycemic index Give it away or throw it away The first step is to get rid of it completely sugar in the diet

If you have a sugar bowl on your desk – sell it even with a flea market Give it to your neighbor who has no sugar bowl Give it to your enemy because the sugar that's just so dangerous is The first step is to get rid of all sugar in your home When you go out to eat before you eat anything and you are not sure what the food contains ask if it contains sugar If they answer positively, do not eat it Because no sugar is included in the keto No sugar ingredient is included in the keto No natural sweetener such as honey, agave nectar or molasses I also love melassi no, none of these is not the case You do not need anything None of these are any kind of nutrients that would help your body in any way This was the first step Next step Are you ready for a step number two? Once you get rid of sugar You can take the next step until the next day You can even go step by step if you want You can go a step at a time, not all you have to do on the same day

The next step is get rid of all the cereal products in your diet the primary and most important cereal to be removed which is to be completely removed from the diet is wheat Wheat has belonged to people's diet for a few thousand years, but 99999% From the time a human has lived on this planet, we never do have eaten wheat We do not once in our lives Only in our written history mankind has eaten wheat to a significant percentage as part of our diet Even 5000 years ago wheat formed only a very small part of our diet Wheat is an inflammatory food, especially wheat, which is nowadays used as a food It has been edited refining and crossing that would be achieved the most protein-rich grain and the protein therein is, unfortunately, very inflammatory, that is, inflammatory all of you are weightlifters and bodybuilders it is not the kind of protein you want to grow muscles wheat is the cereal that we primarily want to get rid of Another cereal to get rid of is corn

Many do not mind that maize is also a grain You do not need grain Get rid of grain It inflames your bowels and finally your whole body It raises your blood sugar directly up That is not a good thing You do not want it

The whole point of the ketogenic diet is to keep blood sugar and insulin levels at very low normal levels and it will not work if you eat a lot of cereal products Especially your grandmother's maize soup Though it's delicious you do not need it It does not have such nutrients which would promote your health That is, wheat, corn and rice You have to get rid of rice

Rice is just starch Corn is just starch Wheat is just starch And so – I know, I know Your grandmother told you that the oat is the most healthy breakfast possible I am sorry With all due respect tell your grandmother that you prefer to eat bacon and eggs for breakfast Wheat is fine very high glycemic index Many diabetics have told me when I visit Tennesee that no, no-oats are healthy for me

My nutritionist told me that way But I asked them to do the following simple test ie if you are a diabetic or if you have a blood glucose meter at home eat a large bowl of delicious oatmeal Wait for an hour – then measure your blood sugar And then you understand what I'm right Then you can either throw away or donate to someone kaurasi

So get rid of wheat rice, corn, oats and any other cereal products that you happen to be at home I'm not talking about seeds, but grain These are different things I'll talk about the seeds later So get rid of it of all cereal products

Step number one had to get rid of sugar step number two, get rid of cereal products And now step number three Part of the ketogenic diet – and that is the part of it as a medical practitioner I like the most is that it is the most anti-inflammatory diet, which I have never seen anyone to follow Inflammations on joints inflammation in the intestines or in the brain Anyway, they get better when you eat ketogeneously

So we do not want our diet no inflammation And step number three is "Vegetable oils" and the reason for the rumors is that the plants have nothing to do with vegetable oils It's just a nice marketing term which is used in connection with these oils But vegetables have nothing to do with them They are made from seeds and beans

The most dangerous of these oils the most damaging is rapeseed oil Next, the worst is corn oil and then worse is safflower oil Sunflower oil Soybean oil All these oils are very inflammatory Omega-6 / omega-3 fatty acids ratio is not healthy for humans

I do not want you to even donate your rapeseed to anybody If you have rapeseed oil or other similar vegetable oil margarine any brand or brand do not even give it away You do not even want to give it to your enemies Throw them in the trash Do not feed them for your dog They do not do good to your dog

If you leave them on your porch and let them be there for months even home do not agree to eat them Throw them away Throw away rapeseed oil Throw away corn oil Throw off soybean oil

They are fine inflammatory and bad for your body So these are the first three major steps on the way to the ketogenic diet Do you remember when I said earlier that you do not have to add anything, moving to a ketogenic diet but rather you will mostly leave out things To give up slow poisoning and chemicals that cause inflammation Get them out out of your kitchen, out of your pantry, out of your refrigerator out of your mouth

And out of your life It's your goal to get rid of harmful things which the giants of the food and medicine industry would like you to consume and instead eat real, natural and righteous food I can do this whole set of videos but here are the first three steps for beginners If you liked this video, be kind and consider To subscribe to this channel, click the status button that way you get a small notification whenever I made a new video and if you like, you can watch it Unless you want you can cancel your order

As always, if you know someone who could benefit from this information, share this with her on facebook or share this in your own keto or lchf group I'm Dr Berry, and we will see you next time!

WHAT I EAT IN A DAY (KETO) ROAD TO COACHELLA FEAT TEAMI TEA

good morning guys sorry I look extra we are going to Coachella this is actually going to be a what I eat in a day because this is the last real day that I'm going to be Kido because my Coachella blog oh that's gonna be a cheat weekend I just want you to prepare yourself so yeah but I'm actually warming up some tea because I want to be extra I've been trying to be extra healthy lately so have Timmy tee warming up right now well the water I have to make it I'm actually running late but I am gonna show you what tea I'm drinking I'm obsessed with their alive tea this is actually the second month that I've been using it and oh my gosh I'm still trying to be a morning person so this Chi gives me energy it does have 3 grams of carbs though so if you are on keto and you're counting carbs heavily beware this is it's a little bit sweet but it really only has 1 gram of sugar but I'm just gonna make this now I'm so excited for Coachella you don't even understand I've been waiting how many months for this how many months I've been talking about Coachella guys when did you discover that I was going to Coachella we've been in the comment down below but yeah I'm just going to drink this to you I think I didn't make it that hot so I might be able to drink it now now this video is sponsored by teeny so I want to thank you for sponsoring this video and allowing my viewers to see what I drink no no he'll know honestly t me though alone has made me so obsessed with tea I have never been a tea person my mom has always been on detox tea she's always like swear swear by them I don't know me and my mom are completely different people she's bit about this tea life and I'm just now getting hip to it so I'm telling you it's a game-changer tea will brighten up your day now I still use these skinny and the colon it's just that I like to alternate between the alive tea especially in the mornings if I'm up really really early I usually grab the alive tea rag than the skinny but you know the skinny still hits you and then you guys know how much I load the : t if you're on keto and you know you haven't some stomach your shoulders you might want to try this because it does its job it doesn't show if you guys want to try any of these teas I actually have a 15% off code I'll leave the link right there and down below let's see it still has to steep I'm gonna steep this for a couple of minutes hit the road I'll see you guys when I'm driving tend to go coach I must finally he coach analyst finally hey coach Johnny he's you guys we are hitting the road finally seriously the start of this Coachella has been a struggle my hair is not done I'm so stressed but you know what everything's gonna work out I believe it because I have to work 24/7 pretty much to make sure that everything works I'm actually just drinking the tea me now to hopefully energize me because I'm so tired because I've been up literally since like three it's actually no it's like I went to sleep at like 8:00 and I got hey I woke up at like 112 I don't know I'm so tired guys but you know what Coachella means that you don't sleep so we're just gonna have a full weekend filled of no sleeping and I'm so excited to take you guys on it this is my last official day of like being like true Kido and I'm super excited for pizza I'm super excited for Pad Thai they always have some really good Pad Thai there I'm super excited for like a fried chicken sandwich they always have the best fried chicken sandwiches I'm gonna eat fries I'm sorry am i this is bad are you guys are you guys hating me right now I'm telling you everything I'm gonna eat I mean you're gonna see it too so we made a pit stop in Pomona actually it's on the way to Coachella I picked up some tell me these aren't the cutest glasses ever I hope that one of my outfits match this I saw it online had to have it my homegirl got a sunglass company I'll leave all the information in the description box below it's called brilli sunglasses so if you guys want to check it out they have cute vintage sunglasses actually let me try let me try it on right now for you all these are kids oh I like these I hope you know I might wear these for day 3 Eminem why did I do this day 3 Eminem I finished my Chi and we actually just stopped so I packed us a little snack Chelsea this is Sean thank you guys I know she is she's literally here but she's not here I just let her get her comm line for you well I picked up some cheese for both of us so we are snacking on I love useful cheeses from Kirkland yeah we got them at Costco if you check my Costco haul I'll show you everything I got and then also I picked up this from Whole Foods is the Jill's gluten-free crackers this is the Mediterranean flavor it's really good on the carb count you can have ten of these crackers for seven grams of carbs two fiber so 5 grams of carbs for 10 crackers and it's made with a sesame seed tapioca flour almond flour sunflower seed flour chia seeds flax seeds and apple cider vinegar so cute Oh friendly who would have thought it that beef jerky oh the Tomer kosher I'm obsessed with these which one do you want Cajun pepper or original occasion occasion not really real laughs that's love yes look I wanted occasion I'm good thing about it is I don't even think she can handle the Cajun she always talks about how it's hot I like hot but hot don't like me okay that's the thing that's the thing you could like it but it's like the taste is so good but she just you don't say it this husband yeah I did I didn't want it to get cheese jerky and I usually have macadamia nuts but I actually actually ate all those macadamia nuts Chelsey actually ate all those macadamia nuts I needed it so wants to me I think this counts us to markers like those are kind of like a lime oh this is so bad if you guys miss Lunchables this combo fire yeah isn't it good I think damn good for you but they're really good I love this cheese I could just eat this by yourself actually really I'll of cheese – this is our snack before we get our real food I'm thinking sonic I was gonna eat um my left of our wings but honestly I've had in him like two or three days in a row and I'm over it mm-hmm so I forgot to take them on my lunch you're not apartment yep so you ready that's what we often gonna say what you gonna say she'll be like young ready oh yeah you ready ready and I'm gonna be like and we made it a point not to arch too too much mm-hmm every performer is just like little puts in there it was so hard like after she performed the first weekend she was everywhere I mean I was like oh I want to look so bad this is like the one weekend I kind of wish that I would have went to weekend one like yeah I definitely just got a different lip though I think mm-hmm but ya know I definitely wanted to go see my girl B we always feel we can one the one time we don't should bring our destiny shot with what okay I'm over it I don't think they're gonna come weekend – probably cuz like how would that look you know I think I'm telling you I think Nicki Minaj is coming oh if that happens guys I'm a psychic it's like I I've just been listening to flawless and fill up myself a lot recently I didn't even so the weekends the first night they have a song together like I don't know if she performed it the first weekend cuz I literally tried to stay away from looking at her set you know but they have they have you know six-inch oh my gosh that would be his life if the weekend came out for Beyonce and did her song with her wouldn't burn off like that might help him cuz she brought out everybody else she gonna bring out I mean I think I even out my father she has to bring out nicki minaj nicki hasn't dropped her video yet and she's working for tied for title like this is a perfect combo you know see you in a bit we are at this house and oh my gosh it's beautiful I can't wait for you to see it I'm telling you I'm used to trapping it with like five or six people in a motel room one room one bathroom and it's just getting a blow-up mattress like I come to Coachella as cheap as possible but this was the same price as a one bedroom or a one room at a motel the same price uh come on guys look at that it's just recently remodeled she even went as far as to have some lodging detergent so we can wash our laundry I brought lanzi the LA girl let me brought all of my laundry including sheets yes here's the room guys there's two rooms but there's an extra mattress look at this gorgeous it feels like I'm in like a hotel there's no pool but you know you can sunbathe you know I need more it's han and need a little tan in my life and then you know we can lounge right here I'm excited to meet new people live I have to go grocery shopping I have to at least buy like bacon and eggs or maybe just eggs because I'm gonna go crazy at Coachella so maybe just eggs yeah so I had another one of the Tomer kosher original beef Jerky's and now I'm eating some pistachios because I was craving these I went into the grocery store or the gas station to pick up some waters and the pistachios were right there and I was like you know what I've kind of ate so much macadamia nuts but I was like I need an even of it so pistachios it is and they're heaven I've already eaten almost all this well Chelsea's helped me but I've been doing my good deed of eating this we just got back from Target and I pretty much this is pretty much like a 1 meal type of thing so I went all out I got a combination chicken steak and shrimp fajitas with some guac and pico de gallo and salsa about to eat all this maybe not all I might say some for breakfast tomorrow but it's gone down it took all night to do my hair so technically this is early early in the morning which is why I am trying to be really quiet because everyone's still asleep but I wanted to drink my colon cleanse before Coachella because I needed to make sure I was completely wiped out before all of the cheats that I was going to have new hair buddhist new hair buddhist the lovely chelsea is still doing her hair but she found time to slay mine you okay cool oh wait we won't be cool okay so finally I'm done with that so that means the night is still young because I'm sipping on tea dad burn my tongue this is the : tea I'm definitely driven less every night because I'm gonna be eating like crap at Coachella and I need all that stuff to just come on out every night so if anything this is the only tea it have brought but I brought them all cuz you know Martha he'll be in the morning too again if you guys want to check out tea me all the links will be down below you have a 15 percent coupon thanks see you girl I'm trying to look after y'all but I'm gonna call it a night thank you guys so much for watching this video as always if you like these what I in a days sorry I haven't done them that long that many times this last couple weeks but you know we back back to rectly schedules and yeah I'll see you guys on the next one

How to Start Keto Diet for BEGINNERS ✅ (2018)

what's up guys, this is Los and I am your Keto Superhero! On today's episode of Keto Thoughts we talk about Keto for beginners – how do we get started? I'm gonna take this – and you know what I'm gonna keep it on Eff it

I'm here to save the day, and talk to you about Keto for beginners A lot of people want to start on Keto because as Google says, it is trending up People are like, "oh man I want to jump on the bandwagon!" Sir or madam – first off don't do that, because you're going to fail, if you look at it as some, like, trend or you look at it as some, like, fad you're essentially going into it with the thought like, "Yeah I'm gonna do for a little bit then I'm not not gonna do it" It's gonna suck, you're not gonna like it so if you want to do Keto for starters – you beginners – you noobs – you need to do it as a lifestyle Okay? It's got to become a lifestyle because there's a chance you're not gonna love it at first

So fair, that's a fair thing to say You've got to give it a shot The easiest way to do keto – I'm gonna – I'm gonna – I'm gonna blow your mind ,and I'm gonna say gradually start to do Keto, rather than jump into it You don't jump into the pool when it's really really cold cuz it's freezing you're like, "Oh my god" and then like someone else is like, "Go in there!" you're like, "I don't want to go!" Then, you jump in the pool, put your legs in,and then you sit down kinda, like, kick the water and you're like, "Yeah it's kind of hot, like, I'm gonna go ahead I'm gonna go ahead!" And then you go in, you're playing ball, it's the SAME thing with KETO Same exact explanation

Insanely good analogy that I just gave you because jumping into Keto is more than likely gonna get you to jump right back out – because it's quote-unquote "freezing" It's like that analogy that I said So what I would do is, I would first start removing carbohydrates Let's just say you have to get about 75 grams – err 75 percent of your food should be fats, right? Let's just say 10 to 15 percent should be carbs and the rest is gonna be proteins

Okay, the first thing you do if you're a beginner is, I would start making that switch, and slowly doing it – let's say, normally, you eat about a hundred grams of carbs You measure it with, like, MyFitnessPal You go, "Man like I need about 150 grams of carbs a day! Well I wonder why I'm always tired?" But anyways – I'm no doctor I'm just a man in a cape The way you would do that, is you would start to, like, remove some stuff so say like, "All right I'm gonna take 50 grams off by, like, not having these potatoes, or, like ,not having this oatmeal will take 30 grams off!" And slowly start to move it, slowly start to up your fat and take down your protein just a little bit

When you start to gradually do it it becomes a little bit easier of a habit It becomes a little bit easier to manage, to maintain, and then you get everything started Now you're kind of jumping into keto as a beginner I would always try to, like, create, like, cheats It's like playing a game and then, like, having the codes

You want to have the codes so you can win I used to be obsessed with cookies Still am Honestly, I'm not gonna lie – like pretty much, like, I'm addicted to cookies That's why I don't eat them, because it's like, I gotta eat all of them

So I found this delicious treat – full disclosure – I am an affiliate and I've advised this company before so don't come at me, like, "Oh, like, hey man?" What do you want me to do They're called fat bombs They taste like a better, more delicious peanut butter They've got macadamia nut butter, they've got chocolate hazelnut, the flavors are insane right? So I eat one of those packets It increases my fat, it makes me satiated, that means full

So, like, as a beginner, I used to eat more of those and put that on top of stuff I would find like a super low carb thing, put some stuff on top of that – Get some more calories in So try to find easy and fun ways to do this I'm gonna say this again – Like, this is the channel where we say normal shit I'm not trying to like, change your life forever and be like, :This is the most strict thing!" if you're super EXTREME crazy strict on stuff, you're more than likely gonna fail

So if you jump off the bandwagon, get back on the bandwagon It is a strict thing because you've got to get into a ketogenic state, but don't kill yourself and freak out My kid wanted to eat a pancake and she was like, "Can we have a pancake? You never eat with me! because you're super keto!" I had a pancake with her I'm not a b*stard My diets gonna be fine

I'm not a fitness model yet I could have been p*ssed off but I was like, "You know what? I'm a super dad like the Cape says

" She's happy, I'm happy I'll be keto in like two days Don't stress out if something happens You're in a business situation and ,like, you're not used to it -just just do it man! You've got to be comfortable with you and your strategy and how you do things Okay? So don't sweat the small stuff – but always be aware and be cognizant that you do have to hit a certain amount of fat and a low amount of carbs so you can be in ketosis, all right? Test your ketones with a bunch of keto strips The precision Extra is a great way to test your Ketones, and that's it! It's super simple – It's a beginner's guide The biggest part of a beginner is, like, don't freak out man – because people can be like, "All you've got to do – all these things!" Like, listen

You're not the keto police Leave me alone I'm gonna get keto in my own way, I'm gonna get into ketosis, and I'm gonna be fine Once you're good with it, you develop your own relationship with the foods you want to eat, the way that you want to do keto – make it your own I see too many people being like, "You can't have white monsters! You can't have too many Brussels sprouts! You can't have too many steaks because it's got protein!" Hey

Hey Keto Cop take it the F down! Chill I'm gonna make mistakes, and I'm gonna have brussels sprouts, and I'm gonna have a white monster – and I'm gonna be in ketosis If you don't like it, do keto your way

That's what you guys need to realize – you're not fighting anyone else's battle but your own Find the basis, the best way to do keto I'm actually gonna make a guide Guide made now it's down there

One is our Keeping It Keto group it's on Facebook Click the link in the description There's a lot of great information It's a super positive group – people are always there to help

we're there to help we'll give you great information, and try to help you in your keto journey too We're gonna make a keto guide on the beginner's guide to keto That'll be available for you as a download for free as well As always, I am Los, this is Keto Thoughts

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KETO DIET WEEK 2 | WHAT I EAT TO LOSE WEIGHT IN 2018 | VLOG

hey guys welcome back for another episode of what I eat in a day on ketogenic diet thank you for joining me today and it's almost 1 o'clock so I'm ready to make some lunch and today I'll be making steak and eggs so I'm gonna be making it for me and Rob so I have a 200 grams of steak I have 4x Oh avocado about a cup and a half of broccoli and Kerry gold butter so first what I'm doing I'm gonna put some butter in the pan and fry up the state with some little salt and pepper so I'm taking a big pan and I'm gonna fry up 4x in it Shango you wish to give me kisses so I enjoyed the lunch it was roughly 480 calories and pretty good amount of fat so that should keep me full for pretty long time and I thought if today was the first day when Rob over there hiding picking his I actually ate a whole kilo meal within those sites and no answer so did you enjoy yeah well we're just gonna hang for a little bit and digest and then we're gonna take off and go to Starbucks it's like our little ritual on Saturdays so we're gonna do some work and I can't tell him but they think we're gonna stop at the game stop but I'm gonna pick up myself some new video game yeah I thought Keeley's not jump on my face so guys we just came home from Starbucks and GameStop you also stop at Walmart to pick up just couple things and we just make some snack it's six o'clock so I'm having just one and a half egg little cucumber and six slices of this mini so I mean we bought at all these so I'm gonna make some chicken salad for dinner I still have some left over from the whole big chicken I made the other day so that's gonna be the last of it and guys I just want to say if you are on a tight budget or you're trying to save some money food shopping like buying a whole chicken and bake it it's the best investment you can make it's like five bucks and this today that will be like the fourth meal we're gonna have with the chicken and so it's eight portions so it's pretty awesome so budget-friendly go for it so guys in today's get to know me I would like to share with you how we two met so we met in December 2012 and we met online yeah what a cliche it was um plenty of fish calm yes so our first date was at Cabo we had some margaritas and Cheers I didn't eat I was shy girls don't eat on the first day and I always was very shy and I thought that my English really sucks so I was really afraid to speak up that I will be making lots of mistakes but the change and now I just don't shut up I'm glad you feel more comfortable now we actually get engaged about ten months later and we had a beautiful wedding on Long Island Beach in September 2013 so this year it will be our fifth anniversary so yeah five yeah yeah International couple and then I got KC Omega K Z so I think it's Saturday so I'm gonna get myself a glass of red wine and try on the new video game and beer for discard yes for me well guys KC always thinks that this is a toy for her so she's gonna borrow me now isn't it that's not for you what would you like yeah guys I like all these kinds of apocalyptic and weird and gothic kind of games so we'll see if I enjoy it well have seven days to return it so did you guys play this one if you did leave some comments down below and I would love to read it if you enjoyed it or not so guys so we give it a try the bloodborne it's a without any offenses nothing for me I am a little bored I don't like it so we're about to take a ride today or in the morning and exchange it for the new Detroit or for the Far Cry 5 I think that would be something I would enjoy way more awesome so guys I actually really hate my hobby drive me back to gamestop to exchange the game so he just went in because they are about to close in like 3 minutes we barely made it ah here we go and this one take a ride with us yeah somebody's gonna have a fun night yeah let's go home we back home I got my games I'm pretty happy and I just throw together the salad from the baked chicken I made the previous day so here it is I just put the two cups of spinach some chicken breast half of an avocado and one tomato and some little bit of on the end and I'm gonna use this ranch dressing I'm just gonna enjoy this dinner and I'm gonna play some video games and I'll go check with you guys soon

KETO DIET 2018 SUMMER WEIGHT LOSS | HOW TO MAKE KETO TACO SHELL

hey guys today I'm gonna film for you another day of eating keto diet it's about one o'clock so for me it's time to break my fast and I want to make something simple for lunch I've been craving a little bit potatoes I am a big potato lover and you can't have those on keto diet so I read that actually some substitute for potatoes on keto diet would be a radishes and I happen to have some in my fridge so I'm gonna try to boil them and try these mock potatoes today so I got one Brad for some radishes I'm gonna have one hard ball equity and some sauerkraut and mustard I'm gonna start with boiling – you're a t-shirt I'm gonna peel my egg I always keep some hard-boiled eggs in my fridge just to snack on throughout the week and I hate peeling them do you have some tricks how to peel those leave me a comment down below I would love to hear that I tried putting salt in the water vinegar in the water putting them in an ice cold bath after cocaine but nothing helps I'm still having and it's a nightmare to peel it look at that by the time I'm done I'm gonna be eating just egg yolk last time at Walmart we saw this thing you would like crack the egg inside of it and cook it like already cracked in and when it's done you just like pop it out and the acts like perfectly nice boiled and no shell I don't know did you guys tried it that's the thing work it was like 20 bucks so I don't want to spend money on that without having some reviews so if you did try it let me know because this is literally my everyday nightmare I'm gonna fry it the sausage today I would grill it but I didn't want to start a girl just for myself so on the pan it goes I did some butter and old radishes as I would normally do if I had potatoes so I'm gonna give it a try I'm pretty curious so they say this tastes like a potato Wow it kind of does it differently take down all the like the spiciness from it they took the color for sugar and yeah I think it is pretty good I'm gonna enjoy it I do like yeah right option guys you should try and boil two radishes or you can also bake them but I think boiled will more remind you of potato this meal has 400 calories and about 56 net carbs so it's pretty good I think today it's pretty hard even ginger doesn't want to run around I'm still down I'm gonna go home and come out later I think I'm ready for afternoon coffee and I'm gonna have probably my keto chocolates I made the other day I made a video how to make those I'm just gonna link it over here and down below if you wanna check that out it's really simple four ingredients done in 10 minutes let's go home I decided to make an iced coffee so I'm just gonna I pour an iced coffee and I'm gonna put 1 servings of the whipping cream soda chock with guys as I said that believe you the recipe so I'm gonna have two of these and that's 120 calories to net carbs and almost 10 grams of fat are you also fascinated with this thing how beautiful that is when you pour your whipping cream into a coffee it's it's an art guys I love it guys for today snacks I'm just gonna have half of an tomato 1 ounce actually not even like 0

7 hands of mozzarella cheese 5 slices of her salami and point 7 ounce of nuts those are oven baked almonds for really good I'm also having a big glass of water with apple cider vinegar and lemon and I'm taking a minute to sit down and write down all ideas for a next week meal plan so this home has about 230 calories so it leaves me in calories for today's dinner and today is a taco night so I'm gonna start preparing the taco shells I got ma cheese here and there is a plenty of ways how you can do it you can either fry it on the pan you can pre-heat your oven and do it in the oven or you can also use a microwave today I'm gonna use the pan because I don't have a parchment paper or silicon mat and I don't wanna burn it and I also want to do more than one so I don't want to use a microwave so you wanna go ahead and spread your cheese and I got my setup here ready I know I use two glasses and a night you're gonna want to take the cheese out when it's still hot and put it over it and that's how you formed a nice taco shell of shape while I'm cooking this one's taking the spin here say hello say hello ginger you think guys that this is about what you want this is how you want to do it you place it like that and let it cool down for about a minute it's gonna form and cool down and it will be nice and crispy and I'm gonna do one more this is how it looks like when it's all cooled down very creep see cripsy I'm very crispy beautiful taco shell can't wait for the dinner guys it's time to prepare the dinner I got my taco shells ready and now I want to prepare the fillings so I've got my taco shells I already did I have about 8 ounces of ground beef this is the 80/20 fat to protein then I have some sour cream I'll be using some obviously chili pepper I have some tomato some onion and avocado to make my own vaca more and unfortunately I'm a Don lemons and limes so gonna eat it fast that it doesn't get brown then I have a lettuce of course and I have some cheddar here I'm not gonna use it it's for rap as my taco shells are already made from cheese and that would just be too much I'm gonna cook the meat with some taco seasoning and frying up on the pan and set up the table this is a lot of chili pepper I just licked my fingers after I cut it and well ciao we cannot have a taco night now as I told you I already preferred at all you can check it out so raps having a corn tortillas or corn taco shells and I'm having the cheese one so I'm gonna fill up myself a taco and give it a try how does a game-changer hallelujah kiddo I thought it's gonna break cuz they're really crunchy so do you enjoy our taco night mm-hmm well it's not a Tuesday by doesn't matter right it's so much better homemade my god I'm out of homemade taco and like it's been years I never had a homemade taco actually I never had a hard taco in my entire life it's not a big thing in check so it was my premium was it good hmm well I did shovel down the other taco come on move so I think and we're gonna check out for today so if you did enjoy this video please give it a thumbs up as usual and don't forget to subscribe and I'm gonna see you tomorrow bye

HOW TO MAKE KETO PEANUT BUTTER COOKIES | 4 INGREDIENT

hey guys welcome to my channel my name is Iva Scelfo and today i would like to show you the recipe for awesome Kido peanut butter cookies so you would want to go ahead and pre-heat your oven to 350 degrees Fahrenheit and the ingredients for the peanut butter cookies are 1 cup of unsweetened peanut butter quarter cup of almond flour sweetener if you're using everything or you would use 2/3 of a cup if you using stevia you would use about half a cup I am using this concentrated stevia so I have two tablespoons and one egg now we're going to mix all the ingredients together now when you have all the ingredients mixed together we're gonna place them on the cooking sheet you would use a parchment paper or silicone mat I don't have either of it so I'm gonna just spray my pain with some coconut oil just to prevent the cookies from sticking now we're gonna make about one-inch big balls out of the dough I'm gonna use a tablespoon just to help me handle the dough better about that big and I'm gonna keep going until I have used all the dough it makes total of 17 boss if you do use a one table spoon to scoop the dough but you wanna do now is take your fork and press off on each of the balls slightly down in both directions to press them down into this little cookie shape press one side another side gently I will keep going till I have done all the cookies all done let's put these cookies into the oven for about 15 minutes guys that's it amazing four ingredients Kido peanut butter cookies are all done I hope you're gonna give this recipe a try if you do so please leave me comments down below and let me know how did you like it if you did like this video please give it a big thumbs up and subscribe to my channel and I'm gonna see you again soon in another video

What to Eat on Ketogenic Diet for Weight Loss – Meal Plan

So maybe you've started on the Keto diet but you are not seeing the results you expected In this video, I'm going to be giving you my top tips on what to eat for weight loss on the Keto diet

What's up guys, Anne here from Think Natural Health We are passionate about wellness and we release videos every week so you should consider subscribing to our channel but today – let's talk about Keto In my previous video I went over the basics of what Keto is and how to do it If you missed that and haven't seen it then you can check the card above now and go ahead and watch that Today I'll be going over the food to eat and what not to eat on Keto

Lets go So the first thing you want to do is try and find low-carb alternatives to the really common carby foods that we eat like rice, pasta, breads, biscuits The most common one would be cauliflower rice, every one has kinda heard of that, but there's actually a lot of different vegetables rices that you can try and I would really recommend doing some research because some of them have fantastic nutritional profiles The second thing you're going to want to do is eat plenty of nutrient-dense fats, like grass-fed butter, really good quality olive oil and coconut oil and avocados Stay away from the heavily refined oils and butters

They do not allow your liver to function properly – they clog it all up, which is bad because that is where the 6 fat burning hormones are produced So some really great examples of food you want to eat on Keto are calciferous vegetables, I'm talking kale, cabbage, broccoli, Brussels sprouts There is an amazing recipe for cauliflower wraps that I'm going to link down below It is a great substitute, really easy to make and it will help you miss carbs just that little bit less As for the foods not to eat, well, the list is quite extensive

So we know not to eat carbs, we've been over that, but there are several other things you should bear in mind So when trying to pick healthy foods on the Keto diet you want to bear a few things in mind One of them is that you don't want to spike your insulin levels more than what you have to Every time you eat you will spike your insulin levels but you want to try and maintain that and keep it low and that's why we do intermittent fasting, but that's for another video So foods you want to try and avoid are starchy foods like potatoes, very much sweet potatoes, fruit, yoghurt, milk, beans – anything like that

I know that each of those foods sound healthy on their own and they are, a lot of them have really great nutritional properties but sadly they also score high on the glycaemic index which means you're going to end up with a massive spike in insulin – and that is a huge no-no When you have a spike in insulin, when these things are converted really quickly into sugar, you end up putting the fat burning process on hold anywhere in between 24 hours and 72 That is a huge no-no on Keto! When first starting out on Keto it may seem like your options are limited, and I know it can come across like that But with a little bit of research, I honestly, I can tell you right now, you can find a substitute for just about anything And I have some of my own that I will be doing in another video

There you have it guys Follow these tips and avoid these traps and I guarantee you will start to see some really great weight loss Have fun on your Keto journey, make sure and put any comments you have down below and I will see you in the next video Bye!