welcome today we're going to show you how to start keto correctly and this is for beginners what are we trying to do we're trying to switch what your body is running on as far as fuel-wise
so we want to switch from burning sugar fuel to fat fuel there's this one hormone called insulin which is the key to determine whether you're going to burn fat or burn sugar so you want to keep it
low to burn fat when it goes higher your body will burn sugar very simply lower your carbs and eat less meals that's different than lowering your calories now by eating less meals
you are going to lower your calories but that's not the goal you could actually eat larger meals just not as frequent why is it a good idea to eat less frequent meals because every time you eat you trigger insulin every time you eat carbs you trigger insulin so we're just trying to lower
this insulin the combination between these two are very very powerful so what are you going to eat in a meal well first thing you have to eat low carb so you want to cut down all your carbs
that includes sugar and i'm talking about honey agave nectar brown sugar white sugar date sugar all sugar you can replace it in various recipes with what's called sugar alcohols
i put some links down below of examples of that so you can learn about that but there's these sweet alternative sugar sources that you can use so that means that when you go buy food you have to start reading the labels and looking at the sugar content you want it
as close to zero as possible you want to avoid fruit except for berries there's three berries raspberries strawberries and blackberries you can have those in small amounts
but no other fruit especially apples grains like wheat flour that they make breads pasta cereal crackers biscuits you want to avoid that but guess what there's a substitute there's a people
use almond flour to make all sorts of things from pizza crust to bread to you name it so there's a lot of recipes that you can use as an alternative grain avoid starches like potatoes but guess what there's all these recipes that you can make out of cauliflower that is very similar to the starches
not identical but you can make things that are very close to tasting like mashed potatoes you can even make a cauliflower crust for your pizza it's quite good now when i say cut out all the carbs
there's an exception vegetables in fact you want to consume more vegetables at least seven cups you know even more that could be salads or other types of vegetables like bell peppers like cabbage like
broccoli kale brussels sprouts and at this level that i'm teaching you you can even do carrots and tomatoes beets don't worry about that you can have those and the last point about vegetables is that
ideally if you eat them first it's going to be a lot easier to consume seven cups than after you have the protein and fat because this is going to fill you up pretty fast so i always consume the vegetable first now you can consume it at the same time but just as a strategy to make sure you get
3:30enough vegetables in your diet i like to consume these first because very few people consume enough vegetables and one last point vegetables provide two things they provide food for your microbes
that then help your blood sugars and help give you energy also they provide a lot of nutrients like potassium and magnesium and even vitamin c because what are we trying to do we're trying to do keto
correctly and by correctly i mean healthily okay number two moderate protein not massive amounts like in the atkins diet but moderate amounts that could be depending on your size and your metabolism and your age between three and eight ounces maybe you're 18 years old and you
work out hardcore you're gonna need maybe more protein so rather than have a little scale and measure it just consume protein the size of the palm of your hand maybe a little bit more a little
less okay just to kind of keep it really simple at this level what type of protein different types of meat fish chicken seafood eggs cheese unless you have an allergy or any type of severe gut issue
nuts or nut butters also make sure that you if you buy peanut butter or whatever you read the ingredients to make sure it doesn't have added sugar you don't want to add sugar to any of these because sometimes when you have like deli meats they have dextrose in there or
extra sugar if you're having bacon they have extra sugar added you preferably keep the sugar away from your protein all right with the protein as far as the order of when you eat it you just ate your vegetable your salad now you start with your protein
the key with the protein is not to consume lean protein or low fat protein try to consume protein that has more fat why because that's go
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