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How to Start the Keto Diet: 18 Beginner Tips I Wish I Would Have Known! (The Ultimate Keto Guide)

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today we are gonna do a video all about the ketogenic diet it's basically the ultimate beginner's guide to starting keto everything you need to know the tips and tricks the things I wish I would have known I started the keto diet what to expect what foods to eat and if you hit a keto cotta which happens to all of us I'm gonna show you some things that worked for me to help me get over that hump I need a lot of mistakes on the keto diet and things I wish I would have known before I started so I hope that this video will help you guys I'm not going through the same thing that I did so let's get started first things first I know you guys are gonna ask me how much weight did you lose how many inches how do you feel so I'm just gonna be straight-up honest with you guys so I don't have a ton of weight to lose or I didn't have a ton of weight to lose I was just trying to get off that extra 10 to 15 pounds that you get after baby that just never seems to go away and mom's you know what I'm talking about right it's just that extra little weight your body just does not want to get rid of so for me that was my goal with keto some of you might have a lot more weight to lose or a lot more weight that you want to lose the keto diet is amazing I'm a huge huge fan of it in fact my husband even said that I was weight happier on the keto diet so for me I actually lost 9 pounds in my first seven days doing the keto diet which was crazy to me I could not believe that eating that we could have that kind of results after that point I kind of plateau just a tiny bit and I had to stick with it to see results and results were just a little bit slower which I think it's kind of a case to everybody when they do the keto diet so if you see a huge drop at the beginning and then see slower decline don't worry about it I'm pretty sure it happens to everybody just stay consistent you'll see all of the results and a lot of times your weight might not be changing but your inches in your body is remember that muscle weighs more than fat so if you're burning fat you might not see that on the scale if you're using the scale as your indicators I would highly recommend that you measure your body before you start the keto diet and not just do the scale because sometimes you might not lose weight for a whole month but you've lost four inches on your waist you just don't know so you need to pay attention so I would recommend doing that as your first step the second thing I would do is make sure that you're using some sort of tracker to track the amount of protein fats and carbs that you were eating every day this is kind of like the most important part you have to eat a certain percentage of fats carbohydrates and protein in order to make the keto diet work so perfect keto actually has an amazing graph that I'm gonna use to shout-out to them for their amazing picture if you guys look at this picture you'll see that your fat should be anywhere from 70 to 80% of all the food you eat during the day your protein should be between 20 and 25% and your car should be between 5 and 10% a day now this might sound super complicated but if you use the my Fitness Pal app which is completely free just download it you can enter in your numbers it'll tell you exactly how many grams or how much to eat every single day then you can scan any of the food that you're eating that has a bar code it'll input it for you or you can just type it in and use their ginormous search engine and pull things up as well even if you're eating out food is in there so you guys can get like an idea if you are on track or if you're not on track when you first start guaranteed you're gonna overdo your carbs because you have to get used to it'll take a few days the whole point of the keto diet at least the basic point of the keto diet to burn through all the glucose your body has stored to burn through all the carbs it has to put it in a state where it has to go somewhere to get energy and we want it to start pulling from your fat stores to start burning off that fat as energy so that's what we're doing this very first week when you start the keto that at the very beginning and it's hard guys you're gonna go through something called the keto flu you've probably read about it so I'm gonna share a few things that helped me get through the keto flu a lot better the first time I did keto I did it for nine weeks straight absolutely perfect with no cheats and it was very very hard even on my birthday my husband's birthday or anniversary didn't cheat at all um it was super hard but I feel like it definitely paid off and then I took a couple weeks off and restarted the keto diet and because I've gone through the ki tofu a couple times I definitely know what work to help you get through it a little bit better so here are a few tips for you water is gonna be your best friend drink as much water as possible you think you drink enough water drink more it will help flush everything out so much faster and you will feel so much better if you're not drinking enough water you are going to feel sick so make sure that you do that you also need electrolytes and this is something I didn't know when I first started magnesium and potassium if you are not getting enough of that in your diet with keto diet which you probably aren't because of the foods you need to add that in with a supplement so you can go and buy a pill for magnesium a pill for a potassium and make sure you're taking that every day you can also buy something just called electrolytes a straight lecture light so you put it in your water and that made a huge difference for me the one that I like is from a company called beyond rod you invited that G&C you can find it on Amazon I'll link you guys to it below and that I felt an instant relief when I took those so if you are going through the keto flu or you don't want to go through it as badly as other people make sure you have those things some people also swear by Himalayan salt I didn't notice the difference with that but I was taking electrolytes so that might have been why when you first start to keto diet you're going through that keto flu a lot of times you'll think oh man I've already ate enough fat for today or I'm good but you're not eating enough fat I almost guarantee it and that's the hardest part you need to eat a lot of healthy fats and even though you might think oh my gosh did you not want to eat that healthy fat it will actually make you feel better so eat those healthy fats and make sure you get to that 70 to 80% bracket that we're trying to hit another thing that made me feel so much better through that first little bit for the keto flu is exercising you're gonna have no energy to exercise so what I'm saying exercise I'm talking about super super light energy maybe you're walking maybe you're doing like a really light bike something like that just to get your heart pumping help flush everything out now keto flow typically lasts anywhere from like a few days to a week or so for me I found keto flu the very first time I did it took about four or five days the second time I started the keto diet it only took two to three days so that might be the same for you everyone's a little bit different and the last tip I have for you guys is to don't cheat do not cheat anytime you cheat you potentially put yourself back in a situation we're gonna have to go through that keto flew all over again so you either have to be all in or out weed you're doing the keto diet and if you fail and you will see the results fast and it's amazing it truly truly is another tip I want to add for you by something I wish I would have known before I started the keto diet is that you need to add a fiber supplement like badly like a lot of fiber you're not getting it in your diet you'll get constipated you'll get backed up and that's not fun it also will skew the results on a scale and you'll think you're not losing and you might give up make sure you're getting a really heavy-duty fiber supplement that can help push all those foods through you so you guys can see the results along with that I want to share one more sneaky trick because this is something that I had to figure out on my own and it took me a while to figure out so you're a lot of use sugar substitutes on the keto diet right supposedly they're not supposed to spike insulin they're not supposed to make a difference however I had to do some research to figure out but there are some sugar substitutes out there that still have a really high glycemic index and can actually spike your insulin which we don't want to have happen when we're on the keto diet so for me I found the only sugar substitute that worked for me to see results is erythritol you can find it at the grocery store in the baking aisle and like the sugar free section it's there you can even think with it I've had some amazing desserts with the erythritol they taste I mean they taste super super good especially for keto so just so you guys know if you have an issue and you're doing everything right and you're not seeing results it could be because you're using sugar substitutes like like maltodextrin that are actually respecting your insulin and are making this you're not losing weight and your body's using that for energy instead of burning off the effect on another so you tip I wanna make sure you know about is to make sure you don't eat too much protein I feel like a lot of people do this me included I totally didn't didn't realize it but I also didn't realize that if you eat too much protein your body will actually start converting that into energy so then it's not pulling from the fat stores to burn for energy it's pulling from the protein you're eating so then you don't see results again so make sure you stay within that 20 to 25% bracket that we want for our protein because every single day I feel like those are my two main culprits when I wasn't seeing results on the keto diet there also are a few sneaky foods that I want to make sure you guys are aware of that do have sugars in them or carbs and we want to stay away from those because we want to stay under 20 grams of carbs a day most of the cards that I eat our vegetable carbs and I personally found that I if I didn't eat enough carbs I felt sick or didn't feel good I felt like super super tired and if I ate too many carbs then I didn't see any results so 20 grams of carbs was perfect for me you might have to place that number a little bit but that does give you an idea so here are some foods that you need to be careful of condiments have sugar in them you have to be very very careful and look at the carb amount on every single condiment you Beyer and having your fridge already ketchup super high in carbs mustards are okay because they don't want any carbs some ranches are gonna have carbs although ranch is kind of like my go-to sauce on keto I eat it with pretty much anything so make sure you get one that has a low carb count to keep you on earth at 20 grams of carbs a day another sneaky culprit on the keto diet is medicines a lot of the medicines that you take whether it's dayquil or roba toss them they have sugar in them you guys so if you get sick while you're on the keto diet you need to be careful that you don't take anything that has added sugar definitely stay away from the liquid and maybe get capsules to swallow instead that is a sneaky one and thankfully I thought about that before I took on some medicine when I got sick during my first round of keto all right obviously that's a ton of information and I could have talked about this for a whole hour but I know you guys have other things to do so I've actually ran out everything that I've talked about also included food you should and shouldn't eat on the keto diet to help you guys get started I've written it all out for you guys you guys can go down below into the youtube description and click on that link it'll take you over to my post with all of the information you could ever want and you guys can reference out as much as you want getting started give you all the percentages again the foods things you shouldn't do tips tricks all of that in that one post or you can just go to the Millea slash keto diet it'll pull up that same page for you so I hope you guys can use that as a reference hope it helps I would love to do another video on keto maybe talking about the food you should and shouldn't eat and do a whole video just on that so if you're interested in that definitely comment below and let me know and if you have any keto questions ask me below I am obviously not a keto expert it can only go off of my own experience and things that work for me but I would love to help you guys if I can't surpass those questions below and I will talk to you guys later thank you so much for watching and if you're brand new don't forget to hit that subscribe button so you guys don't miss future videos that I put out ok thanks guys see ya [Music]

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