KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

Keto for Athletes (IS A KETOGENIC DIET FOR ATHLETES???)

Now, I don't know about you guys, but I want to blast it I want to crush it

I want to absolutely dominate So the question is, does keto jive with this? Is keto for athletes? I don't know, let's find out Hey, Jim Schultz here for F Cubed and livefcubedcom trying to cut through all the riffraff Man, just sift through all that rigmarole, and give you guys some simple and clear information that you can begin to apply right away to reach your physical fitness goals

Hey, if you're new to the channel, man, first and foremost, thank you so much for checking us out today Man, I am so appreciative of your time I am so appreciative of your attention If you might consider subscribing that would mean so much to me, man New videos coming out: fitness, finance, faith

Those are the three Fs inside of the cube We got new videos coming out every single Tuesday, so it would really mean the world to me, if you might consider subscribing and hit that little bell so you can be notified whenever new videos come out And make sure you stay tuned till the end today, man, cuz I have a special bonus ready to go for you guys here today Keto and exercise – when it comes to low carb performance, man, is a ketogenic diet for athletes? I mean after nearly 20 years on the competitive bodybuilding stage that is the question that I want answered Not only for you guys, but for myself

I want to know, like, is this how I should be fueling my body? Is this how I should be fueling my system? And I'm gonna drop the punchline on you guys right now – maybe – but probably not Now, I know, that's gonna rustle some jimmies out there in the keto crowd, but I love you guys Man, I love you guys so much, so just give me a few minutes to explain So in the previous video, we laid out the keto diet pros and con And on the bright side: a keto diet could really help to control hunger, by kind of eliminating those blood sugar spikes, it could jumpstart a very inconsistent approach to nutrition to begin with, and it definitely showed some promise when it comes to neurodegenerative conditions

But on the dark side: it's gonna bring you face to face with the 'keto flu', it might be really hard to stick to you long term, and maybe the biggest drawback, maybe the biggest con of all, it is not superior to any other diet when you control for calories and protein in terms of keto and fat loss or keto and weight loss – ouch But today, I want to focus exclusively on performance This is such an important topic, man, that I think it commanded its own video I want to talk keto and training, keto and bodybuilding, keto and just overall performance What does that look like? Well, what it really boils down to is your fuel source, right

We're really talking about carbs or fats, glucose or ketones, has one been shown to be superior over the other, when it comes to performance? That's what we want to look at right now, today Well, in that first video, in the first video of this series, the ketogenic diet basics, we kind of walked through a very simple explanation of how that process works When your body reaches a state of ketosis, you then have ketones and ketosis, and your body starts to burn those ketones, starts to burn up that fat as its fuel source Well in a similar way let's walk through how does your body use carbohydrates? And I don't want to do this in like a Biochem 101 way or in Anatomy and Physiology way, right? We're not starting for midterms I want to do this in a practical and pragmatic way and it's basically this – you eat carbohydrates, those carbohydrates get turned into glucose, that glucose gets converted into glycogen, and then your body burns that glycogen as its fuel source as its form of energy

So what does science have to say about this? Well, a lot actually But before we get into the specific studies, I want to come right out of the gates, I'm gonna come right out of the chutes and I want to challenge this whole notion that, 'hey, Jim this is how our ancestors used to eatthis is how our ancestors used to eat, so this is how I should eat

While they were running around being chased by lions and riding zebras, this is how they fueled their bodies, so this is how I should fuel my body – maybe But just because we used to do things a certain way doesn't necessarily make it better – it doesn't speak anything to its effectiveness I mean, hey, we used to ride around on horses and buggies waiting for the milkman to come by and drop off a few quarts for the week And now what do we do now? We order our milk (made from almonds) on Amazon Prime to be delivered later that day And our cars? They drive themselves

Forget about horses and buggies – cars – that drive themselves So times, they have changed, and I think we can all agree, they have gotten better Still, however, there is some interesting research to suggest, if you poke around long enough you will actually find that keto for endurance athletes appears to show a little bit of promise For example, in a 2016 paper, Jeff Volek, a very prominent keto researcher showed no significant difference in resting muscle glycogen or the level of depletion in ultra marathoners despite two different fuel sources: carbs versus fats Both groups appeared to recover similarly which is some indication that their performance may have also been very similar but if you turn to more of a high intensity short burst style of training there are a number of studies that questioned keto's ability to fuel these high-powered training sessions

Louise Burke, another prominent researcher in this area even said, after scanning over most if not all of the low carb high fat research, she said "although adaptation to a low-carb high-fat diet ketogenic or not increases the muscles capacity to utilize fat as an exercise substrate there is no proof that this leads to a clear performance advantage In fact, there is a risk of impairing the capacity for high-intensity exercise" And in that same publication, Hawley and Leckey actually had similar findings, a very similar conclusion: "despite renewed interest in high fat, low carb diets for endurance sports, fat rich diets do not improve training capacity or performance, but directly impaired rates of glycogenolysis and energy flux limiting high intensity ATP production" So again, maybe if you're an endurance athlete, keto makes some sense – maybe keto has some merit in that context But if you're a bodybuilder, or just a regular person looking to be the leaner, stronger, faster, keto doesn't look too promising, man

I mean keto and performance – looks like nothing but downside Keto and fat loss – looks like no clear upside So you put those two things together, and it appears that keto might not be the answer So I say, man, if you're an endurance athlete and you like keto, then it seems that keto might have a home But if you train in more of a high-intensity fashion – if you train in more of a, you know, high-powered, in short bursts, which is more like a normal traditional workout that most of us do, then it looks like keto might not be the best answer

It looks like keto could very well be impeding your progress Okay but maybe you're thinking keto: low carb, high fat, long endurance, high intensity, maybe you think, Jim, that's all well and good, man Like that all sounds really really solid, but if I'm being straight up with you, dude Like that's not what I struggle with That's not what I have questions about

What I need help with is, man, I just struggle to get to the gym, I just struggle to get off the couch, sometimes Well, then you need to download The Mystery Behind Motivation – this is a little ebook that I put together a couple of years ago And I'm making it available to you guys right now completely free All you have to do is mosey on down to the link below in the description and download that guy right now And it is a quick, super easy read, and I wrote this little ebook with one singular goal – to light the fire inside of you

physically and financially And hey, man, as always if you guys liked this video please hit that like button down below, that would help me out so much Hey, if you didn't like the video, if I rustled your keto jimmies a little too hard, then you hit that dislike button – you let your voice be heard

But still, maybe share the video with a friend, maybe you subscribe to the channel, and we will see you guys next time

WHAT IS KETOGENIC DIET ? | WHY I AM GOING ON KETO DIET

why I am going Ktoo and what the heck is ketogenic diet that's what I'm gonna talk about today hey guys welcome to my channel my name is Iva Scelfo and if you're new here my channel is all about weight loss and health lifestyle so if you're into that kind of stuff then you might want to consider to subscribe so what is ketogenic diet ketogenic diet is also well known as the a low carb high fat diet which basically means your body depletes itself out of glucose and it's forced to use fat as its fuel I will try to explain it easy your body always prefers glucose over fat to use as its fuel so because when we eat carbohydrates our blood glucose levels rises rapidly also spikes up our insulin and insulin it's basically the hormone which is responsible for storing fat low carb diet helps stabilizes these spikes when your body can't use glucose as its fuel anymore your liver will start producing ketones and uses fat as its fuel so how many cars should you eat a day well that will depend on every person but in general it's 20 grams of net carbs some people can stay in ketosis and eat 50 grams of net carbs but to be sure and saved just stay within 20 grams so what are the net carbs well net carbs are actually all Carbohydrates you eat – the fiber while the fiber is carbohydrates which your body cannot digest therefore it cannot spikes your insulin so fiber here is not the enemy so how fast can you get into ketosis well that will vary person to person but in general it takes somewhere within two to seven days to get into ketosis state which is the states where your body start using a fat as its fuel so how can you get into ketosis faster well you can really reduce your daily intake of carbohydrates two-barrel a minimum that helps also fasting helps you can look into intermittent fasting and follow your eating window I will talk more about intermittent fasting and my experience with it in another video so what should your macros be well that will vary person to person again depending on your age gender weight height and exercise level but in general you should be eating within 65 to 75 percent of fat 15 to 30 percent of protein and 5 to 10% of carbohydrates there are many great keto macro calculators online and ruling some links down below and also there are many great calorie trackers apps for your phone which you can use and that will definitely help you especially in the beginning so can you eat as much as you want on this diet well no it always comes down to calories in versus calories out you can't eat whatever you want you have to burn more calories than you actually give in to your body well it's simple as that so what can you actually eat well you're going to eat high fat moderate protein and very low carbohydrates so most of your diet will be healthy fats like avocados coconut oil grass-fed butter egg yolks full fat cheese for protein you can have beef poultry pork fatty fish nuts and seeds and your main source of carbohydrates should be from vegetables like leafy greens and above ground vegetables fruit is not allowed on a keto diet except for berries so you can still have your strawberry chia seeds putting no problem so why I want to get on board with this keto lifestyle well the truth is my body doesn't really respond well to carbohydrates I've 25 pounds since following a plant-based vegan diet I also noticed some mild gluten intolerance some mild rashes and stuff and I always feel bloated and tired and I have a real binging problem with corpse I could binge on pasta and Brad it's just it's just not healthy relationship so I tried the keto diet before for about two weeks and it suited me well so this time around I'm determined to really jump right into it and explore all the benefits and I'm really excited to start and I'm really happy that you were here with me I'll be documenting every step of my journey so you welcome to join me and if you do don't forget to subscribe and hit that Bell button that you get notified every time I upload and I will see you again soon

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!

APRIL 2018 KETO MEAL -KETOGENIC DIET 2018 – KETO-EGG FAST WEEK

hey guys I made me some egg scampi soup or pasta type thing with boiled eggs i boiled the eggs then I had some fresh garlic puree to my Cuisinart and some chopped up tomatoes in mushroom with the garlic onion butter sauce and I put some fresh lemon juice on top that's the base of a authentic scampi you can get it cream or the butter garlic sauce so I made a butter garlic sauce and I'm about to put some more of this garlic pepper and chili spice in it and then I'm going to put because I keep look at that beautiful this salt inside of my little container so it was easy to scoop out so I'm about to eat this and then I'm done for the day

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

What Is a Ketogenic Diet?

Hey, guys, Dr Axe here, doctor of natural medicine and founder of draxe

com In this video, I'll be telling you what the ketogenic diet is and what it is not and how it is the diet that can work when nothing else will And medical studies now are proving that the ketogenic diet can help you lose weight, boost your brain health, fight neurological disease, balance hormones, and do a whole lot more I'll share with you in this video And for starters, I want to talk about what is it and where did this idea come from

Well the ketogenic diet is a very low carb diet So when you're on this diet, you're consuming little to no carbs at all Now over time, you can move into something called keto cycling which I'll talk about at the end But for starters, you're doing very little carbohydrates in your diet Now this was created in the 1920s specifically to treat epilepsy, epilepsy and seizures and they found great results with the ketogenic diet

The thought was this, your brain is made up of mostly cholesterol and fat and so when your brain is made up of fat and cholesterol, it's really important that you're getting plenty of those things that really support the brain And a ketogenic diet, what happens is your body stops burning sugar for energy, starts burning fat, your body creates ketones, and it's actually a fuel source for your brain Here's another thing to know about the ketogenic diet, 70 to 80% of your diet is fat when you're on the ketogenic diet The typical ratio when somebody gets about typically the first week or two, a lot of times, people may consume about 80% fat, then that ratio goes to about 70% fat, 25% protein, 5% carbs is what I've done with most my patients in the past And the results have been phenomenal and helping them get into ketosis and experience that health breakthrough

So again, a ketogenic diet puts your body into ketosis, that's where your body switches from being a sugar-burner into a fat-burner Now, one of the things I've noticed since I started now when I first went into ketogenic diet myself before I start to recommend it to patients, I noticed I woke up in the morning and I looked leaner

I looked more fit in the morning Here's what the amazing thing that happens on the ketogenic diet Your body will keep burning fat while you sleep, so your body is actually burning that fat, it's pretty incredible But again, your body burns fat rather than sugar for energy and your body produces ketones as your fuel source with your brain and your cells and body run off of instead of carbohydrates So here are the big benefits of the ketogenic diet

Again, number one is weight loss, it's what I just talked about When your body starts burning fat for fuel, you start losing those love handles and that abdominal belly fat that sits right here, you lose weight really, really fast In fact, this is my number one diet for people to lose weight quickly Number two, PCOS, that's Polycystic Ovary Syndrome, I can tell you this, in working with thousands of patients over the years, many women that struggle with PCOS even sometimes issues like infertility or painful PMS during the monthly cycle, when that happens, oftentimes, that's related to a hormone called insulin And what we found is when both men but especially women with PCOS get on a ketogenic diet, when insulin regulates, insulin is a hormone, all of these other hormones regulate as well estrogen, progesterone, cortisol

They all start to balance out on a ketogenic diet So if you've struggled with hormonal issues and you've tried other things, the ketogenic diet can be the diet that works for hormones when nothing else will Number three, mental clarity Now people for thousands of years have fasted for mental clarity So when somebody starts doing a fast, let's say they do mostly a water fast, what will happen is their body will start to go into ketosis as well for fasting

When somebody does just a pure water fast and when you fast and your body starts using ketones for energy, your brain, you have more mental clarity, less brain fog A lot of times, people say they experience spiritual breakthroughs and emotional breakthroughs when they go on a ketogenic diet or a fast because again, a lot of these carbs and foods we're eating on a daily basis, they affect our hormones, they cause inflammation and they affect the brain Again, mental clarity, spiritual awareness can have greater benefits when you're following a healthy ketogenic diet All right, number four, lower type 2 diabetes risk Most people who are getting way too many carbohydrates in their diet affecting insulin

When you go on a ketogenic diet, you give those insulin receptor sites to get burn out Just so you know, that's what for the most part, type 2 diabetes is like somebody yelling and screaming and your ear, well you sort of burn out your eardrums, those insulin receptor sites burn out and kind of go deaf over time when you have too much sugar and carbs in your diet or consume too many things or have too many emotions that affect insulin The name of the game is balancing insulin When you do that on a ketogenic diet, you can see great results in lowering your risk for type 2 diabetes Number five, having a healthier heart

You know, the ketogenic diet, when you're consuming lots and lots of healthy fats, it can reduce inflammation Your body again, also support your body hormonally and improve your heart health

And number six, possible cancer fighter You know, I actually just talked to a friend who's a doctor in Texas yesterday and he told me, he said, "You know what, I beat cancer with the ketogenic diet" There are thousands of cases of people that have followed the ketogenic diet and beat cancer naturally Now listen, I'm not telling you just following a single diet can cure cancer But I will tell you that following a ketogenic diet, consuming the right supplements, getting your body the right place emotionally and doing all of the things holistically to heal your body could help people experience a breakthrough both in preventing cancer or potentially fighting cancer as well

So the risks here are immense And this is me just scratching the surface in some of the most popular conditions that the ketogenic diet can help Now here's some precautions when you're if you're going to follow a ketogenic diet Number one, sometimes you get a keto flu Now a lot of us I saw a study that said sugar is more addictive than cocaine It is that addictive to the body People crave it We got to break those cravings so similar like if you go off of caffeine or off of nicotine or tobacco or again, any time you get off something you might be addicted to, you can get flu-like symptoms It's no different with the ketogenic diet

Electrolytes Now, you want to make sure on the ketogenic diet that you're getting lots of vitamins, minerals, and nutrients You want to stay really well hydrated, drinking a lot of water and eating a lot of vegetables that are high in electrolytes like celery and cucumber Number three, don't over-exercise When you first get on the ketogenic diet, give your body a few days to adapt and get used to the diet you're on because sometimes, your blood sugar can drop because your body isn't yet fully into ketosis, burning fat for fuel

Number four, avoid processed meats Processed foods are going to put your body into more a higher state of acidosis

So again, on ketosis, when your bodies fall into ketogenic diet, your body tends to be slightly more acidic, so you want to be really cognitive of eating a lot of vegetables, a lot of leafy greens, getting a lot of chlorophyll and alkaline-rich foods into your diet And then again, most people don't drink enough water Make sure you're getting plenty of water when following a ketogenic diet Here are the best foods on a ketogenic diet Olive oil, MCTs which are found in coconut oil

So we've got actually long-chain fats here We've got medium-chain fats here We've got short-chain fats that you'll find in ghee and butter Some are thinking chicken fat So if you've ever eaten a chicken and pulled the skin off, chicken skin is full of collagen and healthy fats if it's organic and natural

So again, chicken fat, avocados, flaxseeds, wild meat like bison and grass-fed beef, wild caught fish, bone broth, and the non-starchy vegetables is a perfect mix of foods to consume when you're on a ketogenic diet Here are the worst foods and foods that will actually pull you out of ketosis Added sugars, all grains, most processed foods, and most alcohol will pull you out of ketosis So these are the foods you want to stay away from that can really affect insulin there as well And listen, there's also something great

Now, when you hear the ketogenic diet, the ketogenic diet for most people could be followed for about 30 days, maybe 90 days or more, but for most people, you're going to follow a ketogenic diet and then it's good to start doing what's called a modified keto or carb cycling or what I like to call "keto-cycling" where you really consume essentially a ketogenic diet a few days or sort of on and off along with just a lower generally lower carb diet and add a few healthier things on your diet like a little bit more fruit and potentially a little bit of rice or sweet potato on occasion But again, this is more flexible, you can aim for 30 to 50 net carbs a day

The big thing is you want to, again, stay about 50 or under and then go in and out of ketosis In fact, my own wife does this to where she takes three days a week where she follows or four days a week where she does a ketogenic diet Three days a week where she adds in carbs during those days and she's noticed huge changes in her body Again, I've done this with thousands of patients and seen phenomenal results and then changing their body So again, some days eat ketogenic, other days don't, that's probably the way our ancestors ate so it's closer to the perfect original ancient diet there as well

So remember these benefits of following the ketogenic diet Major benefits with weight loss, balancing hormones and fighting conditions like PCOS, mental clarity, fighting diabetes, healthier heart, and possible cancer fighter The benefits of the ketogenic diet are immense And hey, if you want to learn more about the ketogenic diet, make sure to subscribe here to my YouTube channel We've got a lot of ketogenic recipes coming out, some other healthy ketogenic diet foods and tips

Also, if you want to learn more about the ketogenic diet, I've written several in-depth articles and have a whole recipe section on my website draxecom that goes through ketogenic recipes Simply Google search "Dr Axe Ketogenic Diet" or "Dr Axe Ketogenic Recipes" and you'll find a lot more information there on my site, guys

Hey, thanks for watching Hi, Dr Axe here, want to say thanks so much for checking out this YouTube video and also don't forget to subscribe if you want to get more great content on things like herbs, essential oils, natural remedies, and how to use food as medicine Also check out more of our content on my YouTube channel Thanks for watching

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for KETO

hi everyone and welcome to another fat for weight loss ketogenic meal plan video in today's video I'm showing you seven days of meal plans that are based around the ketogenic diet so a high fat low carb diet if you are anywhere from the beginner to someone who's just getting back into the ketogenic diet then this meal plan is going to be perfect for you all of the macros all of the calories everything is calculated for you you even get a shopping list and a weekly meal plan overview and it's it's really really simple you're going to really love this meal plan and stick around to the end of the video because that's where I show you how to actually download the free meal plan so let's get started you've gotta butter coffee for breakfast but for lunch you're gonna have a cob salad so you're going to slice up some lettuce and some tomatoes and some cheese and then you're going to put in your cooked diced bacon and you go into half an avocado and you're going to put a full boiled egg in there and eat that for lunch and for dinner you're going to have a sesame beef coleslaw and this is some sriracha sauce going in there with some mince (ground beef) and some soy sauce some olive oil and some sesame seeds in there you're going to put a little bit of coleslaw in there so basically 300 grams (10 oz) of dry coleslaw you're going to mix it all around cook it up and it is fantastic so for breakfast you're gonna have a very chia seed pudding so you're gonna add a tablespoon of chia seeds some coconut cream and you mix it all around and now you can add the berries in here like that or you can put them on top later on you just need to let it sit in the fridge overnight covered so that it lets the chia seeds absorb all the water so for lunch you're gonna have the leftover sesame beef coleslaw but for dinner you going to have the cashew chicken so you're just gonna cut up some chicken thigh or breast put it in there with some coconut oil and some garlic and also some grated ginger and you're going to cook that off a little bit and you're going to put in some green capsicum or peppers and some diced onion and you're going to cook that through with some soy sauce and with a little bit of vinegar and a little bit of chili as well if you so desire it is really really delicious and you add some cashews to that later on so you already know how to make the other meals for today but I'm going to show you how to make the Fathead pizza so you're gonna melt the cheese with some cream cheese in there and you're going to add an egg while it's still hot and make sure you get that all through the cheese and you're gonna add a tablespoon of almond flour to that and it becomes this dough type mixture and you're going to roll it out in between two sheets of baking paper it's really really easy to roll out and what you do is you cook it in the oven for about five minutes first and then you flip it over when you're ready to start putting some toppings on so that's going into the oven flipped over and we're going to put a tablespoon of posada sauce on there which is basically tomato puree you're gonna put some Italian herbs and a little bit more cheese on top and it is absolutely delicious as a pizza so the new recipe today is dinner and it is kitto chilli con carne so you're going to dice up and cook some bacon you're going to cook some white onion and some beef mince there and that's about a pound of beef mince and there is a can of diced tomatoes and some green peppers or capsicum you're going to add some passata sauce some smoked paprika in there add some salt and mix that around let it cook for a little while add the bacon back into it and then keep cooking for about ten minutes and it is absolutely fantastic so for dinner you're gonna have some salmon with asparagus and lime and butter and this is the best recipe in this meal fan by far because all you have to do is put all of the ingredients inside some aluminium foil and cook it in the oven for about 25 minutes so keep it in a pan so that juices don't go all through your oven and pull it out and it is absolutely amazing so you know how to make the other meals but for dinner one so that you can have Thai beef stir-fry which is some olive oil some ginger some garlic and some diced carrot and you're going to cook that until the carrot turns slightly translucent then you're going to add the zucchini in there so zucchini strips cook that around and remove it and add the beef strips in there and so you're going to cook that with some beef stock and also some coconut milk and that's going to go in there and it's going to make the beef taste really really really good and you're gonna add these stir-fry vegetables back into that once the meat has been cooked along with some cashews as well this recipe is absolutely delicious you're gonna really really love this one who doesn't love pancakes for breakfast on Sunday so this is going to be a keto pancake so you're gonna crack an egg and beat it with some cream of tartar in there you're going to add some almond flour so that's a quarter of a cup of almond flour you're going to add a tablespoon of a rifra tall you're going to add a tablespoon of coconut or olive oil and you're going to add a quarter of a teaspoon of baking powder and some vanilla extract in there get that cooking in a hot pan with a little bit of oil in the pan as well and you're going to have some really really delicious pancakes so for lunch on Sunday you're going to have some creamy chicken a lettuce cup so it's two of the chicken thighs in there they go in the oven for about 20 minutes and they come out super moist and you're going to put in 3 tablespoons of mayonnaise you can either buy or make your own then you're going to chop some coriander or cilantro wherever you are in the world and add some diced onion in there as well and you're going to put the chicken into that creamy sauce and mix it all around and make sure the chicken is well mixed through and you're going to put that into the lettuce cups and you're going to top it with some cherry tomatoes this recipe is going to do rock your world so I hope you really really enjoyed that video if you go to the link that is on the screen right here right now you will be able to download the seven-day free ketogenic meal plan and you are able to get started right away there is a shopping plan there is the weekly overview and there is everything that you need to get started it has all the recipes everything calculated for you so go ahead and download that recipe if you like a meal plan videos like this make sure you let me know in the comments if you want me to do a specific meal plan then definitely let me know in the comments below if you haven't considered already make sure you hit subscribe below as well it really helps me out and it helps me create videos like this just for you so until the next meal plan video I will see you then

Shepherd’s Pie (Ketogenic Meals)

Ingredients: 300 grams of boiled cauliflower 300 grams of ground beef a handful of parsley a diced tomato an onion a red and a green pepper five cloves of garlic some butter and olive oil a half cup of apple cider vinegar Process: First, melt some butter and add ground beef to the pan

Cook until no longer pink Then, add onion, peppers, tomato, and, garlic Next, add apple cider vinegar Then, take the pan of the cooker And, add parsley, blackpepper, and, salt

Idk how to edit :p While they're cooking, purify the cauliflower with olive oil, garlic (speaker laughs up his sleeve on my mistake :p ) and salt turn the volume down, that machine is working like a monster* After that, fill the plate half with beef and, the other half with purified cauliflower And, cook for fifteen minutes in a pre-heated oven

(175C) *I like to have cheese on it before baking Some fresh parsley is also fine Buon appetite!

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week