Tag Archives: how to keto

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Top 5 Keto Tips | What I Wish I Knew When I Started

>>Read My Full Review On The Keto Beginning<<

Audio Text:
hey guys it’s ashli and today I wanted to talk to you a little bit about my five top tips for starting keto and how you can make the experience a little smoother and a little better maybe because often times it’s a little uncomfortable when you first begin so I thought I’d give you a couple tips to help you out so my first tip is be prepared to be a little tired and not feel quite so awesome and one great thing to do is pick up a bunch of electrolytes make sure your water is readily available also maybe pick up a few supplements that might help you kind of get through the initial hard part which is really just the first three or four days so when you first switch to keto they have what you call the keto flu or the carb flu and what that basically means is that your body is adjusting from running solely on carbs to running on fats so you’re burning off all the carbs that were in your body beforehand and then all of a sudden your body’s like well crap like there’s nothing left for energy for me and you kind of get that tired and rundown and sluggish feeling a lot like if you had a traditional flu but what it is is it’s your body realizing okay I can’t burn anything else off of carbohydrates and I’m going to have to switch to fat and sometimes that transition takes not only a few days but also kind of takes a toll on your body so I think that’s the point where a lot of people kind of start to question why they’re doing this and you start to feel sort of like oh like this is never going to get better and but it does and so the first tip is really just to make sure that you have a lot of electrolytes available and if you’re like me and you do more of a Whole Foods keto I stayed away from sports drinks or you know Powerade or anything like that even the diet versions because I don’t really eat a lot of fake sugars so to speak and instead I stocked up on some magnesium supplements which really helped I was taking 500 milligrams at night and I added a pink Himalayan sea salt to my water and I made a pretty salty like I have a 16 ounce glass I’ll show you guys and I added quite a few cranks in there just like it kind of tasted I knew that I was replenishing my electrolytes that way and the other thing that I did was I got a just kind of a cheap potassium supplement from Target I think it was 200 milligrams or something like that and I I took one of those at night before I went to sleep and that kind of seemed to help me kick out of that carb flu a little bit faster I’ll probably do an entirely different video what just on the carb flu but wanted to touch on that because definitely those three supplements and drinking a lot of water is my first tip on on the keto diet so my second tip is to kind of rid the house of everything that isn’t compliant with what you’re doing and I know this can be hard if you have significant others or children or and people in your household that aren’t doing the same diet that you’re doing for instance my husband and eats whatever I make for dinner so it’s kind of half keto but he also eats you know more carb heavy stuff and I didn’t throw it away I’m obviously not a proponent of wasting food but if you’re somebody who’s easily tempted it might be worth it to just put it in a drawer or stick it on top of the fridge or something where maybe only that person can grab it and you’re not just staring at it all day because it can be pretty easy to cheat sometimes I think especially in the beginning my third tip for when you’re starting keto is don’t be worried really about how much you’re eating I see that a lot with people when they first start talking about keto is and I did the same thing you know I came from tracking macros from an if it fits your diet kind of flexible dieting and eating plan right before this and then I kind of switched over to keto and at first I started thinking you know oh my gosh I’m eating so many you know nuts and cheeses and meat and I’m adding oil to everything and I just kind of had this panic moment of I know how many calories I typically eat a day and I just felt like I was eating so much more than that and I it freaked me out I didn’t want to gain a whole bunch of weight from switching my eating style and I hadn’t yet done enough research on it to really sort of feel confident in that I wasn’t going to put a whole bunch of weight on and but it’s definitely too distracting your first couple of weeks to try to track your macros macros while also doing keto for the first time and I found you know everybody talked about not being hungry the first you know few days on keto whereas for me I felt like I was starving all the time because I was no longer having carbs in my diet so it really helped me to just say okay you can have whatever you want to have you know make yourself full it just has to be on this keto plan and so I really the first couple of weeks just ate however much I wanted to if I was hungry at night I had some cheese or some nuts I’m also hot or pepperoni or I lunched me you know non process no wheat I had nothing added lunch meat or leftovers from dinner and I just kind of went with the flow on that and it only took me you know maybe like a week and a half before I finally kind of started to feel okay that hunger is going away a little bit and and now I am back to kind of watching my macros in addition to doing keto and um it’s just not as hard for some reason after the first week the first week was horrible I could never like track my macros and do keto and the same way it would just be too hard and I probably would have gotten off of it so third tip is definitely don’t worry about tracking your first week you will probably lose a bunch of water weight anyway and it’s important that your body has all the fat it needs when it’s looking for it as it starts to burn it for fuel my fourth tip from when you first start keto is to do your research I mean this is a whole different lifestyle change your family and friends are probably going to be wondering what you’re doing or maybe your co-workers if all of a sudden you’re packing just meat and cheese and nuts and olives and oils for lunch when you’re used to you know grabbing fast food with them and and it’s really good I think to you know know why you’re doing it if it’s and I may not be on more than just losing weight you know like we all have a goal and but they’re the reason that you’re doing keto you know might be for something physical initially but once you start doing research on the diet you’ll learn that it really has a lot of health benefits and I think knowing those and kind of being able to talk to what about what you’re doing if you choose to gives you good fuel and keeps you from being too frustrated when people say like oh you have to have carbs to live and I could never be on that restricted of a diet and you know for me it’s easier for me to just say gosh you know I did a ton of research and this is kind of what I believe is the healthiest way of eating for me and I really don’t feel that deprived like and that’s me being honest I think you can make anything keto and and you know still reap the benefits of not having a bunch of carbs and sugar in your diet so but it’s good to have a you know some type of explanation of what you’re doing because people will be curious and at the same time it’s good for you to do the research and figure out you know for yourself is this the type of lifestyle I want to lead and what are the benefits of this and those that research kind of helps you through the hard times too and when you might be feeling a little less motivated it’s helpful to know the back of your head more of the science behind it and why it works so well and and why you’re choosing to do this my fifth tip is to try to make the process as fun as possible and for me I like cooking and baking and so when I decided to try the keto diet I pulled up a bunch of recipes that I wanted to try and make and some different new things that maybe we hadn’t made before or or new takes on things that my husband and I like to eat a lot so we’re like we always have tacos you know so figuring out a way to keto thigh that and and and give yourself something to look forward to I think when you start thinking about the restriction portion of it you know all the stuff you can’t have you forget about a lot of the stuff that you can have you probably haven’t had for a long time like for me I you know used to stay away from cheese because when I was doing if it fits your macros my fat macros were lower than my full really low and I had pretty high carb macros so I tended to eat a lot more of those like carb heavy foods and stayed away from sort of the more fatty fatty foods and so for me it was kind of a treat to get to say like oh I can have all the cheese I want or I’m gonna put extra cheese on this or you know not going to overboard and obviously but or things like nuts and peanut or not peanut butter because peanut butter is not really Quito but almond butter and sunflower seed butter and I have a little bit of dark chocolate now at night which I never used to be able to fit into my macros because my fats were so low so you got to kind of look at the the pluses of it like what what new stuff do you get to eat that you weren’t really eating before or if you were eating everything before and you know what are some new things that you haven’t tried in a long time or you know what’s a good way to kind of queue to Phi your favorite food and I think those you know having some fun with it can make things more enjoyable too and then obviously as you get further into it you’ll start to see results and that’s very motivating as well okay well thanks for joining me those were my five keto tips subscribe to my channel if you want to hear more about the keto diet or I’m planning on doing some you know healthy living lifestyle stuff I like to incorporate a lot of natural products into my you know beauty regiment and I like I love grocery shopping so I like going to store and finding kind of new and exciting food options and um and workouts as well I have kind of a little garage gym so I’ll probably be taping a few of those and Dad thanks so much for joining me I really look forward to having you again soon

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Top 7 Keto Tips You Need To know

>>Read My Full Review On The Keto Beginning<<

Audio Text:
hey and welcome this is dr. Barry today I want to talk to you about the top seven key toe tips you need that I recommend the ketogenic diet is the newest fad no wait it’s actually the oldest diet known to mankind we’ve been eating this way for millions of years and it’s about time we get back to it if you like the sound of this please click the subscribe button and click that little bell right beside it so that every time I get a bright idea you’ll be one of the very first to know now let’s talk about the top seven key toe tips you need okay number one is start now start right now start today you don’t have to prep for this you don’t have to study up for this necessarily there’s going to be a learning curve with the ketogenic diet but that’s okay you can still start today it’s as simple as trying to eat as few carbs as possible and trying to eat as much fat as you can in a day okay don’t worry about counting macros don’t worry about buying a book just operate on those two principles starting today start right now as soon as this video is over share it on your social media and then start your ketogenic diet it’s really that simple you can learn as you go along the ketogenic diet is very forgiving and so that’s what makes it possible to do this number two is you’re going to need to eat more salt okay salt has been demonized in Western medicine for what 50 60 70 years now there’s absolutely no recomment no research and no science that backs this up you can eat as much salt as you’d like there’s research that shows that if you just let people eat as much salt a day as they want to they average out somewhere between 3 & 6 grams a day and that’s that’s probably the healthy amount of salt you need when you start a ketogenic diet you’re is one of the most anti-inflammatory diets that there is on the planet ok so if you have any inflammation in your gut if you have inflammation in your joints if you have inflammation in your skin that inflammation is going to get better and inflammation causes swelling right and so when swelling gets better the water that caused the swelling that’s what goes to the tissues and makes them swell up that water has to go somewhere and you’re just going to pee that out called diuresis and so most people notice on the ketogenic diet their face starts getting slimmer and they lose 5 10 15 20 pounds within the first week or two that’s not fat loss I’m sorry that’s water loss but that’s still a good thing because that means that you are improving the inflammation all over your body but as that water leaves your body it takes salt with it and so you can this is part of the reason people have the keto flu they have cramps they have other things when they’re doing the ketogenic diet is because they’re still afraid of salt stop being afraid of salt it is your friend it is not your enemy okay number three is get rid of the temptations in your house and I know if you’re if you a part of a large family that may be troublesome to throw away all the chips and all the crackers and all the bread also if funds are limited if you’re on a limited budget that may hurt a lot and so refer back to number one start now the ketogenic diet is very forgiving and therefore if you can’t throw everything away it’s not the end of the world but it sure makes it easier when you’re having a bad day emotionally and you want to reach for that comfort food if it’s not there if you have to get in the in your vehicle and drive all the way to the grocery to get it you’re not gonna do that but if it’s right there in the cupboard you might just grab it so if it’s financially and socially feasible clean out your fridge and clean out your cabinets that makes it so much easier to stick to this diet number four eat until you’re full the ketogenic diet has nothing to do with decreasing your calorie intake it has nothing to do with decreasing your portion size that’s the old way of thinking okay that’s the old way of thinking that basically for the last 50 years has caused the obesity epidemic yeah that’s right yeah so stop cutting down on your portion size stop not going back for seconds stop worrying about your calorie counts all those things are irrelevant and have nothing to do with this when you eat enough fat you’re going to trigger the satiation hormones in your brain and your gut tell you how you dude you’re full stop eating and when that happens you’re done you can’t eat more fat unlike if you have a huge family size bag of Doritos you can eat the whole bag and you don’t ever get that that hormonal trigger saying stop that you’re full so when you eat enough fat on this diet you’re gonna be full so don’t worry about portions don’t worry about any of that just drastically cut the carbs and increase the fat consumption and this diets going to work for you next is your initial weight loss is fluid loss it’s not fat loss so alive had I’ve had patients be like oh I lost 15 pounds on the ketogenic diet in two weeks and so I just quit cuz I’ve reached my goal no no no first of all the ketogenic diet is not a diet it really should be called the ketogenic lifestyle because this is the way human beings are supposed to eat this is the way I want you to eat for the rest of your life okay this is not a short-term diet if you lose 5 10 15 20 pounds in the first week or two you haven’t lost any fat maybe a pound but that that was water loss you haven’t reached any goal whatsoever in the first week or two with a ketogenic diet slash lifestyle so don’t let that trick you remember we talked about how the ketogenic diet is the most anti-inflammatory diet on the planet and so you’re going to have less swelling in your face you’re gonna have less swelling in your gut less swelling in your joints swelling is caused by cells taking up extra water when you get rid of that water you’re going to pee off the water right and so that weight loss is water water loss not fat loss so don’t be tricked by the initial weight loss next is learn to eat new things and I seem to have more trouble with my male patients on this than my female patients yeah I understand you’re used to eating chicken nuggets and ketchup and that’s your go-to and that’s what you eat every meal ok that’s dumb stop that okay part of being a mature grown-up part of being a man part of being a woman is is loving to try new things ok and so if you’re if you don’t love to try new things you need to get over that because that’s first of all all sign of immaturity second of all it’s not going to help you on the ketogenic diets you need to take a trip to the grocery and just walk around the produce section and you need to look around and you need to find one or two or three new ketogenic vegetables that you’ve never tried and try them remember you can salt them as much as you want you can use as many spices and herbs and pepper as you want because those things are ketogenic they don’t they don’t mess up your your insulin level they don’t mess up your fast they don’t mess up your diet you’ve got to try any veggies okay you’ve got to go to the meat section and you’ve got to look around and try new cuts of meat new kinds of meat you’ve never tried before if you’re not willing to do that then you’re probably going to fail at this lifestyle because you have to be a mature adult to do the ketogenic diet there is new research just out that shows that the human palate is retraining it’s absolutely proven that you can learn to like new foods so if you’re a trick chicken strip and ketchup guy dude stop that okay you sound like a 12 year old get out there and try some new foods I promise you’ll like some of them okay I hope I didn’t make you mad but if I did you probably needed to hear it anyway now number seven is if you cheat if you mess up if you do grab that family size bag of Doritos what do I do most people’s impulse is to just quit give up or for the rest of the day well I already did that I’ll just eat crap the rest of the day another subset of people say oh my god I just ate the whole bag of Doritos I’m gonna go run ten miles and then go to the gym and work out then I’m not gonna eat another thing for the rest of the day all those are understandable reactions but they’re inappropriate you don’t have to do any of that just act like it never happened okay just pick right up right right back up where you left off the ketogenic diet is one of the most forgiving diets that you’ve ever tried if you just pick right back up where you left off it’ll be almost like nothing happens now this is not giving you a license to cheat this is just saying if and when you do cheat don’t worry about it don’t sweat it don’t feel guilty don’t feel bad don’t feel like a failure just remember the ketogenic diet is mirroring the diet that our ancestors used to eat hundreds of thousands of years and so once every year or two they would find a honey tree right with where bees had honey what do you think they did they ate all of it right and they would lay around in a sugar coma for days around the base of the tree until they finally burned all the carbs off then they’d get up and go about their business or once a year and if you were outside the tropics of capricorn the cancer fruit gets ripe in the fall right and so that’s why it’s called the fallen fruit falls and you eat all that fruit and gain five pounds right before the winter that happens once a year though right and so it’s okay to cheat every now and then that’s not a big deal because our ancestors did it every chance they got if you had given them sugar and carbs every day they would have eaten them every day and they would be fat just like we are but they didn’t have access to that they found the honey tree once every year or two they found the fall fruit once a year and for the rest of the year they ate the ketogenic diet okay and that’s why they were all healthy Lane and looked great in a bikini or a speedo I don’t think they had those back then but you know what I mean oh I’ve got a couple of bonus ketogenic tips first is working out does not make it okay to cheat a lot of people because a lot of times the calorie counts remember refer back to calories being meaningless the calorie count on the treadmill or on the Stairmaster is black you could work out really hard oh I burned so many hundreds of calories first of all 99% of the time those counters are wrong yeah don’t no no that does not give you the right to have a cookie you haven’t earned the the pleasure of eating half of the cherry pie that’s not how it works working out is great if you want to gain muscle but working out there as shown in multiple studies is a terrible way to lose weight the calorie counting game does not work the calorie deficit game does not work we’ve been trying that for 50 years and we all just got fat doing it workout if you want to gain muscle workout if you want to keep your brain healthy and actually put off dementia working out is great for your body and hundreds of ways but it does not help you lose weight and it does not give you the right to eat a cheat meal that’s not how it works my last bonus tip is consider blending intermittent fasting with your ketogenic diet the two together I’ve had I’ve seen better weight loss and health improvement results in the patients in my clinic than any other diet I’ve ever seen a recommended in my entire professional career when you blend the ketogenic diet with intermittent fasting you get you you you compound the benefits you multiply the benefits they’re not just additive they’re synergistic they work so hand-in-hand and it also is kind of effortless to fast if you’re on the ketogenic diet because the fat keeps you full right so if you’ve enjoyed this video please share it on your social media share it on Facebook share it on Instagram I love making these videos and I’m sure you have friends or relatives who really need to hear this message now if you’d like to support me in a more personal way I have a patreon page there’s a link down below and you can give me a buck if you want to just to help me have more time to make these videos this is doctor Barry I’ll see you next

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Our 7 BIGGEST Tips For Starting Keto – Keys To Success!

>>Read My Full Review On The Keto Beginning<<

Audio Text:
hey today we’re going to talk about the seven tips we would have for any newcomer taquito just starting out one through seven hitting the big seven I wish I hadn’t be seven when I started number one eat as much as you want starting off at least why we would say eat as much as you want a lot of people maybe disagree with this just let everything correct itself like because if you’re getting on keto you’re probably on a standard American diet and you’re overeating so if you’re just eating a lot of fats eventually that will just autocorrect so once you start eating a lot more fat you’ll just be for longer so eventually your body will adjust so that you’ll stop eating as much in to be as you were in the beginning yeah I think it just makes the whole process easier just keep your carbs under 20 but eat as much calories as you want for the most part I really had to take advantage of it because I was I felt like I wasn’t eating enough because I wasn’t eating cereal and I wasn’t eating sandwiches and your body adjusts so just let that take its course and also your body is not going to right away it won’t be as good at making use of all the fat you’re eating like when you’re on keto for a longer period of time your body’s very it’s very efficient at using the fat so it will make it even easier to eat a calorie deficit or just add your calories number two commit to it and do your research before starting add some babe one reasons being is you have this voice in your head right if you are not very resolute in the reasons you’re doing this and you don’t think it’s the right thing and you’re not positive that it’s the right way of eating for you that voice is going to start chirping in your ear you know and it’s going to be saying like you can have the the chocolate chip cookie I mean it mom make mom only makes them once a month right I can have a cookie right yeah I only make it once a month you won’t always get mom’s cookies yeah so see that voice is going to start becoming louder and louder and if you’re not very definite in why you’re doing this that can become an issue my immediate thought is like when I do diets generally I’m like okay when am I going up to my cheat meal into my diet market in the calendar yeah I get that off of that so um you know I was like we should just do it like once a week or you know as it was nice to have Matthew because he’s like no at least for the first like three months we should just go strict and that’s what we decided to do and it was easier to stick to it because I knew at the end of the three months like my body would have been adapted at that point and so doing a cheat meal it wouldn’t be as harmful because it’s easier for my body to get back into a state of ketosis and also just knowing the repercussions of a cheat meal is just like the drop in energy levels is the main reason I don’t even really want to do cheat meals that much I’m like probably just like stomach cramping and pain yeah it’s just such a momentary like pleasure for the long-term is not worth it number three number three is make a plan it sound similar to the second one but it’s different because we’re talking about a meal plan and so if you have stuff prepped and you can look at our videos because we do move that video if you’re you prepping it’s easier to stay accountable and once again all be seven starting off rules tie into one another so for making a plan if your meal prepping you’re gonna you’re gonna commit more you know you’re going to be more accountable and so it’s just important to know what you’re going to be eating before the week starts I’m a big fan of when I just start a different way of eating like when I start keto just eating pretty regularly like maybe five meals switch those in and out just stick to your basics you have to go to the grocery store you only need like ten items or something it’s pretty easy yeah now we cook different things like every single night we like to get creative but if you just have a set meal plan you’re going to follow that’s probably a good way to go to start it’s easiest number four accountability and is huge for us or for me at least was having math you’d make me accountable for myself because I would feel guilty and I would tell them that I cheated or whatever the cases but it’s important to have a partner or you know use an outlet like Instagram a lot of people do that so if you don’t have a partner you can just post pictures you can post what you eat and it just makes you accountable with a huge audience yep there’s a couple ways to go about it instagrams a good way another way is just to like tell one of your friends or something like I’m having this diet player family off the bat they’re going to question it oh you can email us and we can have like a little accountability email list which we were thinking about starting depending on the interest gauging interest right now so yeah you can do that get in touch with us and if you take like pictures before you know you’ll feel more motivated because you want to work out harder you want to take that next picture and look you know leaner fitter in the next picture so I mean just watching your body progress like looking in the mirror every day those are things that will keep you motivated mentally and that’s a huge department yeah also want to be working out when you start seeing results it gets addictive – yeah it’s six nights good once you get the ball rolling just like putting one good hard month and the balls rolling yeah number five is know what to expect before starting do your research this also ties into the other ones like they all do but um you want to know like the first week or two it’s going to suck there’s no way around that really you’re going to be tired your body’s not going to feel good you’re going to feel really sore it’s going to suck for the most part but you have to know that going in and that can’t be an excuse once it starts happening you leo my body feels bad maybe this isn’t the right thing to do that’s why they all tie in together you have to commit you have to do your research now your body is feeling bad you know it’s going to feel bad what were you started um stay accountable you’re going to be dropping like you know five to ten pounds each of the first two weeks just water weight because your body going to be holding less water and then when that starts slowing down when you start losing a pound or two or maybe even not lose for a week you have to know that that is something that might happen like you’re not going to be just dropping like this consistently yeah you’re going to start out the first few weeks you’re going to lose a lot of weight but it’s going to be mainly water so don’t let that deter you and then be like oh well I dropped to ten pounds now I can go acting normal eating because that’s not how it works you’ll gain it right back and we can promise you that yeah then when you start eating carbs your body starts carrying more water again so it gains back really quickly and this ties into number six which is trust the process this favorite thing it is my favorite thing of all time because if you just keep on doing the work you keep on putting you know you keep on keeping exactly things happen the ball starts rolling just gradual changes add up over time and it all is worth it in the end so this keto diet who knows a lot of things have changed from changed for us we are big believers now and like positive thinking a positive reinforcement if you think something’s gonna happen it’s gonna happen so if you tell yourself you can do this you can stay committed you can stay accountable you’re gonna do it positive self-talk absolutely big every morning wake up tell yourself how great you look how great or you’re gonna look once your body’s adapted and just keep on keeping yep number seven looking to cook new things you know not really necessary but it’s a fun part of the fun part in our opinion is learning to cook new things a lot of the new things you might want to learn to cook you can find at our website cuz we have a bunch of great recipes I just think it’s it’s kind of fun to like you know like oh I used to always make chocolate chip cookies how can I make chocolate chip cookies that I can eat without purpose right we have also a lot of links in our in our recipes that give you ingredients that aren’t that expensive so it’s not like going ketones you’re going to be spending more ingredients at all so don’t let that deter you also from like trying to bake chocolate chip cookies in a different way a lot of experimenting we’ve done really fun and not costly and we highly recommend that those are the big seven and these are seven things that I think pretty much anyone can apply and it will help them get a good start on the diet yeah these are definitely things that I wish I knew beforehand they would have made my journey better not that it hasn’t been great but we’ve also had each other so if you are going solo you know this is a video for you and will definitely help you get through that first two weeks at least if not months hit us with anything you guys would add to this list if you have other great tips for starting out so then the people watching this video can read your comments have additional information which is great um and if you want to partner emails as well because we want to keep you accountable and then you know we’ll update you we’ll let you know what we’re eating what we’re snacking on and you can keep us accountable it we’re just a big community RIT Aikido community yeah it’s Quito connect at gmail.com is our email subscribe to our channel check out our other videos we got a lot of great stuff like this we have some cooking videos if you want to learn how to cook for step seven just check out our other stuff check out a recipes thanks for watching you

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