How to Do a Keto Diet : The Complete Guide

 How to Do a Keto Diet : The Complete Guide

• What is a keto diet + the benefits of a keto diet

• What keto is NOT; debunking keto fallacies (ketoacidosis, paleo, all animal protein, etc.); keto & muscle sparing; keto sustainability (metabolic rate); keto & therapeutics (brain)

• What is fat adaptation (ketones vs glucose)

• How to prepare to begin a keto diet

• Caffeine on keto

• First steps

• “Keto flu” explained + electrolytes

• How to workout on keto

• Keto & cholesterol

• Net carbs & fiber (soluble vs insoluble)

• Keto coffee

• How to measure your ketone levels

• Sweeteners on keto

• Meal timing 

• Best vegetables on keto

• Drinking on keto

• BCAAs & Whey on Keto

• Fruit on keto

• Best & Worst Fats

• Will too much protein kick you out of keto?

• Supplements to take & tips & tricks to enhance keto

-so maybe you're wanting to start the keto diet but you don't really know where to begin it's not like there's just a handbook that gives you a very simple way to know what to do so in this Article i'm giving you the complete guide to starting the kitaj in a diet i'm giving you the breakdown of some things that work and going to go on this entire listen some things that don't work but i'm also in to give you the steps that you can take

-to get started all the way down to what kind of omens what kind of cashews and things like that you should or should not be eating this is also perfect for you to share with your friends and family so maybe you know someone that starting the quito die or wants to start the keto diet but there is confusing they don't know where to begin this is going to be the end all be all resource it's going to give you a lot of details because i've done so

-many Articles on the keto diet but it's nice meal the put them all into one consolidated form that serves as a complete guide so let me give you quick rundown of what we're going to go through but first i want to make sure you hit the subscribe button here on my channel we got new Articles every single tuesday friday and sunday at seven am pacific time in the world of quito fasting but not just that everything in between as well so

-just general health and fitness to so make sure you hit the subscribe button now let's talk about what we're going to cover our up so first off when to talk about what is the keto diet and what are the benefits what is this thing that everyone's talking about it then wanna talk about what quito is not because believe it or not there's a lot of question of there and a lot will get confused so going to talk about how to knock you know acidosis it's not

-paleo talk about a lot of different things and then i've got some science to back up some of these myths that are surrounding quito so talking about muscle spare and talking about how it's sustainable talking about the therapeutic side of it now i'm also to play devil's advocate okay i'm a very honest person with as on not just going to tout the kitajima diet i want to give you everything you need to learn so you can do it properly they weren't time up for

-that adaptation fat adaptation is a really cool thing where you actually get your body used to using fats as fuel even when you're not on the keto diet or i don't want to talk about preparing for quito what you can do how do you get prepared how do you get started what kind of environment should you be a know how should your food be available all this stuff and they give you the break down there there were and talk about can

-caffeine in coffee on quito how it works can you habit what should you do what shouldn't you do we're going to talk about the first steps one of the first steps in that very first week following a genetic diet talking about keeping your fats higher talking about modulating inflammation how you can do this so you have the most effective first week or two see you get the most out of your keto diet

-the want to talk about the quito flu want to talk about what causes that were talk about ways that you can overcome it so you don't get run down that first week or two on the keto diet now want to talk about working out your general fitness your exercise is super important whether you are at it for body composition reasons or to just feel better knowing how to work out in knowing what happens in your body when you

-worked out on the keto diet that's different from an ordinary diet is very important so we'll talk about that in the first phase in the first early part tito and beyond also been reference some studies there will talk about your cholesterol levels this is a viable concern what happens to your cholesterol when you're eating all this fat and the saturated fat isn't bad what's going to happen i'm going to break it down for you see your little less concerned about that

-that them were an answer the big question on net carbs and fiber can this is a common question for those that are on the keto diet is to the carbs count if spyware all this kind of stuff they want to talk or bulletproof coffee and different variations okay that means the butter coffee where you at the coffee and the butter coconut oil and make the super tasty drink talk about a couple different variations of

-that and what you can do with that i want to talk about how to measure your ketone levels how to know if you're being quito's is and how to do it the right way because there's a few different variations of testing and some of them are good and some of them are bad he didn't want to talk about sweeteners and can want to talk about the sweeteners that are good to go and the ones that you should probably forgo overall if you want to have long term sick

-as as on the keto diet gave the wanted to talk about the timing in between your meals how long should you wait in between meals on quito because actually with a keto diet you can play with the timing and get more of an effect on to talk about what i call the protein sandwich hypothesis which is something that i've created over time in having success with the keto diet know we're talking about the best veggies on kiddo

-no want to talk about what kind of alcohols you can consume on quito but also just about alcohol in general in quito how it affects the kitajima guys are going to talk about what not to drink so talking about some things like a c a the some way proteins don't where you can still drink them i just want to tell you how and when

-ah about fruit because believe it or not you can still have a little bit of fruit on kiddo are also talk about ways that you can add that's in your diet how to get more fats because believe it or not it becomes difficult when your attitude a diet our and talk about too much protein can you have too much protein as a lot of stuff circulating the internet circulating the media that if you have too much protein it knocks yet aquino we just need to

-clarify some things there because it's not quite the case they were in about supplements and supplemental ketone zig zagging is kittens things like that are they necessary and what do they do and do they work at a safe and want to talk about ways to enhance your kitajima lifestyle maybe by adding intermittent fasting or some other forms of exercise you can do to really enhance the effects

-so we're going to and roll that i'm gonna move the whiteboard out of the way and we're going to go down the list one by one this is gonna be a nice Article it's going to break it all down you can skip ahead to different portions if you need it but i do encourage you to watch the whole thing so you have a solid understanding and you can share this with your friends and family that are interested in the keto diet or it's let's cut right to the chase what is the keto diet

-or to the keto diet is where you limit or reduce or ultimately get rid of the carbs that you are consuming in order to allow your body to starting utilizing fats as a fuel source is it was found back in nineteen twenties at the body can actually use fat as a fuel source our cells can use that as fuel if the

-a liver has an opportunity to turn them into what are called key towns this is where the word quito's toasters comes into play basically what we've done is we've encouraged the body to start using fat as a fuel source because it has no choice because we're limiting are getting rid of the carbs that are coming in so with this come a lot of different benefits and this is why the kid

-diet is getting very popular can we have benefits like heightened cognitive function we have improvements in insurance of course huge huge changes in body composition i lost one hundred pounds utilizing the kitaj in their diet an intermittent fasting so i'm a testament to that

-obviously we'll talk more the benefits as we go down the line and if you're watching this Article you probably already know some of the benefits of the short answer is stable levels of blood sugar lower insulin levels you're going to feel a lot better you're going to lose a lot more weight so let's go ahead and talk about what the keto diet is not for a second because this actually makes more sense than just addressing what the kitajima guy is see

-the quito genug diet is not just a low carb diet is he would a low carb diet is a low carb diet is where you're reducing carbs but you're not reducing them so much that you ever produced key towns that's why when you do a traditional low carb diet you usually feel foggy and you feel fatigued on the keto diet you feel energized

-you feel really good it's almost like a euphoric state a low carb diet what's happening is you're sitting in the grey area where you're reducing your body's fuel source from carbohydrates but you're not increasing your fats a whole lot so you're sitting in this gray area of just low fuel but never going low enough to where the body actually starts using a different fuel source

-key kittens so that's why it's not a low carb diet get it is not paleo paleo still utilizes fruits paleo still utilize a certain kinds of starches we have to be careful to not the paleo diet gay it's also not just a bunch of animal proteins people think the keto diet just automatically means a bunch of dairy and a bunch of meat so it's no

-not the case at all in fact matriculated unit diet is higher fat content coming from good healthy plant sources and controlling your meat intake you don't need to be consuming a ton of expensive needs this also means it's perfect for people that are vegetarian or vegan contrary to what people will say on the internet will touch on that a little bit one thing it's very important you'll hear people say is quito is not this

-same as quito acidosis quito acidosis is something that type one diabetics deal with gay not anything to do with the keto diet two completely different world kiddo acidosis something that type one diabetics deal with because they don't have insulin and if they don't have insulin they can have high levels of key towns in

-up in the blood causing tito acidosis these levels are astronomically higher compared to what you're getting in a nutritional state of cheetos as so don't even want you to have that be a concern i've done Articles on that if you need to look at it more detail but by and large don't worry about it can quickly i want to touch on the muscle sparing effects of quito because i might just combat that some people are thinking they're going to lose about

-to muscle up there on the keto diet there's actually a study was published in the journal of clinical investigation that found that loosing oxidation decreased in the presence of key kittens so many when you're on quito is when you're an akita dziennik state your body isn't breaking down muscle protein nearly as much now the other question is about it being sustainable so the interesting thing with the

-keto diet is you have this thing called the resting metabolic rate that's your metabolism that's how fast your metabolism is going and normally when you lose weight or metabolism decreases with there's actually a study published in the journal nutrition metabolism that found that if you lost weight on a keto diet you're resting metabolic rate stayed the same it didn't decrease normally if you lose fifth

-thirty pounds your metabolism is going to decrease because you lost weight making it easier to rebound when the keto diet that doesn't happen and it doesn't happen because you preserve your muscle and your muscle burns a lot of fat now the other thing i want to touch on is the kitajima he died is used for therapeutic reasons a lot gave for like neurological conditions for alzheimer's for epilepsy be

-cause it's so powerful for the brain so if it wasn't used in medical classifications and it wasn't used in any kind of instances like this then it wouldn't be as popular as it is as a lot of credibility or it now i want to talk about fat adaptation now this is a really cool thing it's almost magical it's almost unbelievable when you really look at it fan adaptation is where you've been on

-kitaj in a diet for a period of time and your body becomes used to using fossil fuel source so it literally means that once you've been on keto for a certain period of time you actually wouldn't technically have to stand quito forever because your body acquires the ability to use fat as a fuel source we like to reference this as developing what's called the mitochondrial machinery

-inside your cells you have mitochondria the create energy but once you're on a keto diet that mitochondria acquires the ability to use fats for fuel whereas before it did not that's why it's called fat adaptation and over that term thrown around a lot you'll hear my Articles allied what happens when you're fat adapted isn't just no matter what your body is

-going to preferentially wanna use fats of the fuel source when ever readily available now you might be wondering how long does it take to get fat adapted will studies have shown that it can happen as soon as six weeks so that means if you're doing a strict keto diet all it takes is somewhere around six weeks for your body to start making that shift that is miraculous we could right here now i'm a huge proponent

-the keto diet and i recommend that you do it for a longer period of time but even if you just went on it for six or eight weeks you would start to see some huge huge improvements in your body's ability to use fat compared to if you never get in the first place what's really interesting is once you've been doing quito's this for a while is your body actually developed the ability to use key tones for some fuel for some cells then it

-use a straight fat for other cells like muscle cells and it still magically uses glucose for other cells so you've actually acquired the ability to not just use fats but news fats and still use carbs see your body actually still creates carbohydrates we still have cars and or blood sugar never goes to zero carbs are never know one voice

-and they always exist naturally in our body their creative and protein and are created from small amounts of carbs that we still consume on a daily basis so it's not like we're ever getting rid of carbs entirely their cells and our bodies still require them and that's very important to know so when we can allow the body to still use fats as a fuel source but in conjunction with the natural carbohydrates that are gonna be there

-it's harmony it's like our body can use all kinds of fuel it's like having a vehicle that can run on diesel and on gasoline and on jet fuel it's pretty darn amazing

-okay now let's go ahead a move into getting started preparing for quito what should you do right when you're getting ready to get going okay this first thing might seem kind of obvious and kind of basic but honestly you want to be in a controlled environment i recommend the first one to two weeks of quito but you make sure your home you don't have any

-extensive travel couple day trips might be fine but make sure that your home make sure you're in a controlled situation and i say this because during the first one to two weeks is when when if you're going to encounter any cravings they would happen they would happen during that first we simply because you're going through a process of your body blood sugar balancing you're gonna have some dips you're gonna feel a little credit for the for

-a couple of days totally to be expected you might as well be home where you can control your diet and not out on the road where you're tempted to go out with friends or to go to a restaurant eat the wrong thing it just makes a lot more sense you also want to have your food available okay so here's the thing long term on a keto diet i don't expect you to have all super healthy quito foods around on

-type the beauty of the keto diet is it you can go out to eat you can do things you can go to restaurants and you can still live akita lifestyle you don't have to have just a ridiculous amount of planning it's really great but during that first week be prepared to get your food planned out get stocked up and i actually want to recommend that you check out thrive marketplace if you haven't already there down in the description blah have a special

-discount for everyone watching this Article the cool thing about thrive market is that up saving like twenty five to fifty percent from what you would normally pay in the grocery store so for those of you that are literally just trying to get started you need some snacks me some quito stuff you want to check them out there gonna be down the description below they've been a huge sponsor this channel huge sponsor of this Article of big thank you to them but actually there are some great thing

-that you can use their to get started on that first with it and it's also a simple bundled into go right your doors are definitely check that out down description also get a special discount by using that like but what's the rest media first the other thing you want to make sure you're aware of his during that first week keep your protein a little bit lower and keep your fats a little bit higher so this might be

-difficult by during the first week i recommend that you go with what i would consider a three two one fat to protein ratio that means for every one gram of protein you consume you should try to consume three grams of fat as sounds like a lot of fat because it is that means you're can be adding coconut oil and adding managed to things i mean you're going to be doing

-things like that but i promise you for the first week is the only time you have to go to that extreme and were reason that we're doing as as because we're encouraging the body to utilize key towns are encouraging the body utilize fats i use this kind of analogy sometimes like if you remember the old lawnmowers where you hit the primer pumped to get the fuel into the lines okay well that's kind of what we're doing here or priming it

-with a lot of shots were getting fat into the system and we're keeping protein low let the fat is the predominant fuel source while then once it's going once the engines running we can back off the fats little bit we don't the prime as much fuel and to it so you do want to keep that three to one ratio the best that you can all right let's move into something that you might be wondering a lot about and that's coffee and caffeine on tito

-while i'll save you a lot of worry coffee is good to go in fact i would say that coffee is extremely beneficial to the kitaj in a diet why because it mobilizes fatty acid you see you have my a cellular lip and you have fats that are stored inside your body in adipose tissue and inside the muscle and in between little muscle cells and fibers

-okay so what happens is coffee and the caffeine actually encourages these fatty acids to get mobilized when the fatty acids get mobilize they go to the liver and get converted into key tones this gives you more energy so it's giving you energy not just from the caffeine itself but also because you're producing more key towns there's also polyphenols in caffeine and cough

-the that are and allow you to have more of what is called and or toffee effect that means that your cells are able to recycle will bit better when i say recycle it means that sells go through a process where they naturally eat weaker cells so the bigger stronger cells will eat the weaker cells and getting bigger and stronger that's altafaj he and coffee actually stimulates that so long

-in short coffee is good to go you just don't want to be adding sweetener to it you just want to be adding a little bit of fadel of cream or whatever just keep it as close to unsweetened as possible okay so the first step when you're starting the kitaj in a guy they're like what kind of things new want to be eating well i will honestly say the first one to two weeks the kitaj a diet are probably some of the most important

-and the reason i say that is because it sets the pace for a lot of things not only like emotionally and mentally but really truly physiologically you see one of the things that were trying to achieve the kitaj and diet is a reduce level of inflammation people don't really talk about that that much because it's hard to market yet you talk about weight loss all day long but you can't really talk about reducing inflammation guess nobody really

-cares unless they know what you're talking about but the fact is is by reducing inflammation you are allowing yourself to really reduce a lot of weight you see losing weight or being overweight in the first place is an inflammatory state obesity is very in flames cells gate isn't inflammatory states or we can reduce inflammation we are reducing wait as when the first things that i lost an arm around two hundred and eighty pounds before

-the first step for me was reducing inflammation out of my body and the to drink diet has very strong evidence or modulating inflammation again the main key towns reduce inflammation so what i'm getting out with all of this means that that first week we want to eat foods that aren't inflammatory so i know this is going to be hard for you but if you can make this commitment the first one to two

-weeks of quito keep dairy out of the equation that means start adding almond milk or all not creamers to your coffee instead try going that route to make a big difference if you can reduce the inflammation you make us at the key his can do their job better but it also makes it so that the transition into quito's us is significantly easier way way easier and you don't end up huh

-in the box because a lot of people quit the key to die in the first week and it's simply because the first few days you're battling some blood sugar issues and you're feeling kind of critique so we want to combat that so by taking a little bit of a sacrifice on the dairy and stuff for the first couple of weeks and eating anti inflammatory foods and keeping the meets a really clean and organic and

-fangio trust me it truly does make a difference i'm not just saying that and this leads into the next thing i want to talk about which is the quito flu now one of the reasons why you may not have started keto diet or why maybe some your friends are afraid to start it is because they've heard of the quito flow now the common misnomer there is that the quito flu is where you're going to completely just feel like yeah

-the flow we're gonna feel lethargic you're gonna feel sick and enemy vomiting it's not quite that way i think some of it's psychosomatic getting some of us create that the reality is you feel a little bit run down you feel fatigued you have a headache

-you feel kind of like how you would feel if you didn't replenish your electrolytes after a long worked out or a long hard outdoor work out in the sun and the truth is that's exactly what's happening you see when you started keto dziennik diet a lot of things you'll find the you lose three four five pounds of right out the gate and this is simply because you are initially losing water weight but don't worry that's just a new

-isha waterway the rest of it is fat that you're truly losing so what ends up happening is for every one gram of carbohydrate that you normally are storing you hold over three grams of water so normally when you're consuming carbs you're holding a bunch of water all a sudden you get rid of carbs you're losing all that water while along with that water goes like

-door lights and your electrolytes are totally out of whack and your body's out of balance and what ends up happening there is the body doesn't know what to do so if things that you're sodium levels your potassium levels your magnesium are completely out of whack sort of very important that you add electrolytes back in and then you will be dealing with the quito flu as much now the other thing is that you want to make sure you keep your fat high enough so you're prone

-you key towns and you're not feeling that gray area how i mentioned earlier in this Article that there's that whole low carb thing that's not quito's as well if you don't keep your facts high enough you could fall into this gray area and that's going to make you feel like you have a flu like kind of feeling going on but it's not the case so keep the fats i keep the electrolytes high add sodium to you

-water you're going to think that you're absolutely losing your mind because are going to add salt your water i literally mean go get some hank hill and salt go get good quality sea salt or pink himalayan salt not table salt and addicts your water as you drink it throughout the day i promise you it makes sense don't worry about the blood pressure situation studies have shown that it's sugar that has a stronger link of blood pressure over

-so add good quality salt to your water and you'll feel lot better are at so now let's talk about exercising gay during the first phase on the kitajima a it when you're first getting into quito's as i recommend just doing some easy cardio don't go crazy on your workouts keep your intensity under sixty percent and it goes for a couple of reasons one you're adjusting to a new

-energy pathway in your body's not efficient at it yet

-in you could end up finding yourself feeling weaker feeling lethargic but also you could just mess with your head because your performance is going to temporarily decline there are studies that show in the very early parts of cheetos it's like the first for five days that you end up having a decline of performance and this is simply because your body hasn't adapted to any one way yet you're reducing one fuel that it's used to but it's not

-used to using the next fuel so it's kind of in that gray area again so recommend just keeping the work as nice and easy there's no way that you're going to be all the really work out and get yourself into quito's is faster i mean there are but they're more advanced and let's not really worry about it just that first week keep your work as nice and easy now next up what you want to be doing after you've been through the first week of cheetos as it's you really want to just work out

-the way that you normally would but i highly recommend working out in a fast state run or hide mentioned your body's utilizing those fat as a fuel source well if you work out in a fasted state first thing in the morning or just fastened in general the body doesn't have the dietary fat coming in so it pulls the fat from your actual stores for fuel there

-for you to be all a burn fat a lot faster and their studies that prove this as well so this is very powerful now the journal metabolism actually published a study that found that even when you're on the quito dziennik diet your body still uses carbs for fuel how does this even work that mean we first thing about it that doesn't make sense you like where's getting the carbs how is it using that are the coup

-thing is is that the body still finds a way to create carbs whether it's from protein or again from carbs at you consume small amounts of nominee thing is the body also has a way of recycling sort of like a turbo drive so what i mean by that is when you're exercising you create lactate you cretin exhaust from your exercise now your body can take that exhaust

-and it can process it through a cycle that actually creates basically artificial carbohydrates for your body to use their not really artificial they're truly are a carbon hydrogen and oxygen they truly are carbohydrate but when you're on a keto diet this process becomes very efficient this is really cool because again what it means is that you have the ability

-to use glucose carbs and fats for fuel we call this being dual fueled so when you're in quito says you have a unique ability to be able to burn fat and carbs at essentially the same time and just for a matter of reference in case you didn't know when you're doing low intensity activity your body usually uses fats

-when you're doing high intensity activity your body usually utilizes carbohydrates it's very hard to shift years one or the other but on the keto diet you have the a unique ability to burn both the same time so it's one of the only times you could actually go go for a long run and then come back and do some heavy work out or heavy squats or resistance training and still be all the

-perform relatively good in fact like i said in that study those publish your carbohydrate utilization is about the same on a keto diet than it is on and on keto diet you're just getting your carbs from a different point so that debunks the entire myth about performance i will say that you might see a small performance decline in terms of your heavy heavy lives and that simply because your body's not quite as

-he fish and at using the carbs as it would be if it was just directly being fed them but are you in this four seven percent performance increase or new in it to be the best possible version of yourself perform well and look at that's the question you have to ask yourself or right now the big one cholesterol you are probably concerned with your cholesterol levels i have to hell

-you understand first and foremost that high levels of cholesterol don't necessarily correlate with dietary cholesterol first of all hereditary things make a big big difference their second of all cholesterol isn't the end all be all anymore studies are showing that it's more about inflammation in the cells and inflammation in the arteries that are the true problem

-on was actually a study those published in the lip it's and archives of internal medicine journal kane it took a look at the keto diet it took a look at cholesterol took a look at low carb diet and general and it found that on the keto diet there was an elevation what's called a particle particle a cholesterol get these are smaller particles a cholesterol but a decrease in the larger gross

-the particles of cholesterol the larger particles are the ones that could be the problem you see there's different kinds of ldl cholesterol not just one there's a lot of different kinds and some were good and some of them are bad so what ends up happening on keto diet is as your body starts to release it stored fat your cholesterol levels go up so you may have started a keynote

-diet and you notice that all of a sudden your cholesterol levels are a little bit higher so you start thinking it's the eggs the you're eating you start thinking that it's the fact that you're consuming while reality is no it's the fact that your body is burning and utilizing that's getting into your bloodstream you literally have family in your bloodstream because your body is burning it it's such an exponential rate so this is really really

-good stuff and you might find that as you slowly start losing less way your cholesterol levels come back down there's a direct correlation so i don't want you to be concerned there now as always i'm not a doctor go even though i worked in the healthcare industry i'm not a doctor so if you have chronically high levels of cholesterol you should always be getting regular blood work and a

-quick word to the wise check your triglyceride levels if your triglyceride levels remain high all the time it means you're not synthesizing key towns and the kitaj a diet may not be for you but ninety five percent of people that to the keto diet find their triglyceride levels come down very very low so just make sure that's the labwork you might want to get done could now we have the net car

-herbs and fiber situation this is a big one lot of people ask questions about it does fiber count towards your card town to the the have to pay attention to the whole net carb thing the short answer is fiber doesn't really count but it doesn't some ways so we have soluble and insoluble fiber insoluble fiber is going gonna be the things like the rough edge

-like the asparagus and the broccoli is and stuff like that that doesn't count soluble fiber actually does count so i would recommend that you count soluble fiber technically as a half gram it does have a small effect on your blood sugar doesn't a small effect on insulin so we do have to count it so if you look at the label and you see that it has let's say five grams of soluble fiber

-you're going to want to count two and a half of those basically count what every one gram as a half a gram that will help you out you can't just go and eat a one hundred grams of insoluble fiber and say that it's fiber and you shouldn't have a problem it's still going to count towards something get generally speaking we want to keep our carbs under thirty or so total so why are we paying close attention

-on their insoluble fiber don't worry about sugar alcohols and same kind of thing i recommend counting a half a carb they're so if you're consuming something that has been to malta taller i some alternate again they're going to count as a sugar alcohol on the label and still kind of the carb ago hadn't counted as a half a carb even though it counted as a non net carb to something you should be paying attention to

-oh all right now bulletproof coffee this is pie what you've been waiting for bulletproof coffee or tea or coffee this is where you take coffee and you add like butter or you add gea or yeah coconut oil you whip it up and you make a really tasty beverage let me say one thing first these are caloric beverages i enjoy them i enjoy them greatly but their color

-beverages and they should count as a meal gave lot of times if you make a bulletproof coffee it's going to have three four five hundred calories in it that's a meal so don't add it to a meal or don't just use it as a a substitute for your morning coffee that's a lot of calories so i have a few different kinds of bulletproof coffee or tea or coffee that i like to follow up one of them is just very anti of lamb

-or gateway just have regular coffee with a little bit a ugly okay gea is like butter except it doesn't have any the lactose okay then you can add some coconut oil into it you can add a little bit of cinnamon you can add all these everything's okay that's the kind of just a basic one then there's the one that tastes really good this is the one where you add some butter where you can add some heavy cream where you can add some other things

-that might be a little bit tasty like against more de some mct oil perhaps the point as is that you don't always want to be adding derrida these things but there's another one that you can do and that's actually a personal favorite of my we actually take a macho green tea gay and you take that much agreeing to you and you add some good of that you add some cooking oil with that you go that route gave that's really a good way to go

-oh because then you're getting the bulletproof coffee effect are getting all of fat with a lower level of caffeine see inhabit throughout the course the day the short answer is use it as a meal replacement don't try to do it as an additional snack so it can link out to the Article here it's and be down the description to also that a Article on four different types of quito coffee check it out after this Article was done i think you'll get a lot of information out of that one

-next is gonna be how to measure your key chance or up make this one kind of brief normally when people started keto diet they almost always go for the urine test strips here's the thing with the urine test strips the urine test strips measure what is called c to acetate can that is a ketone body but they only measure the excess key towns so once your body is adapted

-id you're not producing access key towns anymore you're producing just the right amount which means that you're not going to register on the urine and strips anymore so this is a common problem people think that they're not and quito's us anymore because the urine strip doesn't reflect key turns anymore he's are simple strips even get to see be icing it at walmart get just about anywhere and the hard part is the market is flooded with them right now because they

-no quito's popular so the point is you can use them in the beginning but they're not reliable you're gonna want to check your blood and i know you may not want to do because you'd have the prick your finger but checking your blood ketone levels truly is the best way to honestly get an accurate representation of where you stand on that quito profile but of my honest opinion you don't even really need to be checking if you're doing the diet right or

-if do is check once or twice and your entirety of during the protocols and you'll be fine because you're going to know exactly where you need to be just by how you feel trust me you're gonna know the an akita dziennik state because you're going to feel good during our at sweeteners what can you have what can you not have now did a full Article break this down will let me just give me the gist of it get monk fruit is

-rate totally good to go have monk it stevia good to go try to use it a little bit in moderation kb that might have an insulin response the verdict is trying to be determined right now the jury's still out k sucralose

-here's the thing that's like splendid if it's embedded into a product it's okay it's not good for you let me preface that sucralose is not good for you studies have shown that it kills off your gut bacteria but does it could get a quito know but if you use the packets of splenda they have malta dexter in it at that as a straight carbohydrate that's what actually makes it a powder and that will kick you to quito that

-start to add up so if you're adding packets to your younger adding packets here in there that will kick you off so be careful there are equal okay like aspartame the little blue packets actually as much as i hate the stuff is a pure poison the stuff is bad their studies that show it is not good it is technically okay kiddo so that means that diet sodas or okay on you that means that those kind of diet drinks are okay

-they're not going to get a quito are they healthy no not necessarily not at all actually but i'm trying to be honest with you in playing devil's advocate here they are okay to have i'm a referral tall which are going seen a lot of products you're okay to have that again i recommend you don't go crazy on it because a rhythm talking give you an upset stomach so those the ones that are really okay

-xylitol i'm not a huge fan of not that it kicks yet acute over it's hard on the body so try to keep xylitol out

-high fructose corn syrup know go for sure okay honey know go a gavi know go get any of those they have carbs game we don't want those apple nectar coconut nectar all of those know go gay regular sugar of course not definite don't want that of any kind of frutos like i said honey things like that we just keep out of the equation

-malta tall strongly limit i strongly recommend you stay away from it i malt stay away from that whenever you can get something that gives you a quick break down again i did a full Article explaining and more detail or your timing in between meals i'm gonna make this quick tears were not spend a whole lot of time on this but your timing in between meals is very important member hi mention when you prime your body use fats than your body is burning the

-thats well what's going to happen is if you go a long enough period of time in between your meals your body has no choice but to burn through the dietary fat you gave it and tap into the body fat stores so you wanna go three four five hours between meals if you're not fasting the sort of like a gap like that we have a nice curve in between you should be a little bit hungry but i need your next meal

-i also recommend what i call the protein sandwich hypothesis get so going to keep your fats elevated in the morning

-keep your fat a little bit lower midday and they keep your fats elemental a bit more at night so just try to reduce your fats with lunch and increase your protein a little bit of lunch basically what that's doing is it's allowing your body to still be a little bit lower and fat so you have fats in the morning to prime the ketone production and then you reduce fats midday see you burn more body fat and then bring the fats back up at night for he's cute

-sounds overnight while you sleep okay the best veggies on a keto diet of than a Article on the stoop asparagus number one super low carb plus very high and pre biotic fiber so it helps encourage the growth of healthy gut bacteria cape robotic fiber is the probiotics that grow existing gut bacteria so you want to have good amount of asparagus plus you can't really go overboard on

-it might make you your instincts that's about it bok choy powerful cruciferous vegetables very high anti estrogenic properties for both men and women helps you look leaner house flush out extra water cabbage also keeps you fall and has sulfuric thing and at the sulfuric thane allows your body does i just things easier and helps grow good bacteria those are my top three blocks

-he's good to go to but you gotta watch out for the sugars and it adds up alcohol on the kitajima diet i'm sure that you're wondering about this one we look at alcohol we just have to remember how the body prioritizes things okay when you consume alcohol the body breaks it down in the something known as as tell the hide this as a tell the hide is very very powerful and quite honestly it's a little bit toxic for the body

-it's very toxic for the body so the liver prioritizes the metabolism of it okay what that means is that the liver has to stop producing key towns for a short amount of time because it has to prioritize the metabolism of the alcohol the liver is always going to run what i call tree i kind of like the yards going to take what's the most

-pressing so it's going to take the pressing need to process alcohol and put the ketone production on the back seat so you might find that you go out of quito's as for a short amount of time and you're drinking alcohol but don't be alarmed it does come back very very fast so what i would recommend it's consuming alcohol is that are easier on the system so believe it or not or vodka as genes things like that are actually be easy

-yes because they're triple or quadruple distilled usually so the easier on the system they don't have the connors wine can actually be tough on the body brand is very tough on the body beer is probably a no go honestly there are some brands a beer that claim that their lower carbs but the estrogens you know the fido us excuse me we just don't want to have the equation so i would just say beers probably a no go by your hard liquor or some try

-winds are okay are now i wanted to talk a little bit about whey protein and bc a's if you're someone is working out you're familiar with the his way protein obviously is a milk derive protein that a lotta people used to rebuild muscle right after a workout

-whey protein is very insulin a genetic you see it absorbs so fast that it triggers what's called an insulin spike and this insulin spike can kick you out of quito amassing don't ever consume whey protein it's not something you want to just be sitting on throughout the day like some people might do the old school belief was that you want to eat every two or three hours keep your metabolism high so people would have shakes and but

-two meals but now we know that spikes are insulin and that can figure out a quito now the main issue with the way protein is the fast absorption but also the seen losing his amino acid that skyrockets your insulin really quick that's also present in branched chain amino acids are not saying don't ever consume bc a's i'm saying don't step on them throughout the day

-day like a lot of people do if you need to have i'm a little bit here and there along with a meal or instead of a meal that's one thing but just don't step on all day because they will keep your ketone levels lower which will just inhibit or prohibit you from being able to fill your best that's all there is do it but now let's talk a little bit about fruit for a second

-before i tell you what fruits i would recommend it's probably important the you know that for is metabolized different than other carbs so what happens is normally carbs come in your system and they absorb and they go through this whole process where they travel on different glute transporters and they get in your system or fruit has to go through the liver first it reply

-ayers it's called the act of transport chain a different glute transporter all i mean by that is we can only process a small amount of fruit at one point in time and we have all the carbohydrates from the fruit in our liver whereas other carbohydrates we hold and our muscles and are liver so that means we only have a finite amount of space and are liver that we can hold those carbs which means it's very easy to overdose on

-so we want to go really really easy on him and go very low glycemic so on all i recommend just going with barry cigar some raspberries and go some strawberries that's really the best i've done a Article on this the goes into more detail and gives you a few more options you can watch it if you want to but belong the short of it is keep it really really minimal like a quarter of a cop if you just need that sweet fix i

-also i honestly find that if you have a few grams of carbs from fruit it doesn't mean to your brain and mean fruit is just i don't know we see it as nature's candy we want to have one have a tree just don't need to go overboard a quarter cops not gonna hurt year and a quarter cup of berries goes a long way but what about adding additional fat like what are some ways you can get more fats and isn't gonna keto diet you need to add fats and i'm a big

-fan of keeping your protein sources lean mean to say this again keep your protein sources lean so that you can control the fats that are coming in the diet from other sources the reason i say this is because if you were to eat a high fat cut of meat you don't know where that animal has been or what an animal as eaten so i'll

-lot of times they absorb toxins and pesticides and hold them in their fat cells so we don't want to be consuming regular just good old fashioned grain fed meat because went to high levels of estrogen high levels of soy and high levels will make a six which are really really bad for a bodies especially on a kitajima diet so high quality meets that are leaner and then we add the fats

-xin fun ways with like almond butter with manny's with coconut oil with a to heaney things like that guessing you want to add fat in that way that's the biggest tip that i can give you their but honestly to he's a big tip eating little bit of almond butter nut butters here in there those are great ways adding manny's to your meats on know it sounds crazy but that's a great way of

-we eat your eggs have a couple egg whites and a few a yolks yeah give the white so the dogs it's good for them they get a look at a bite and a little bit of protein you can take the yoke and you can get your extra fats in that way and keep your protein ratios where you need it again i did a full Article on this but you just want to be paying attention there you don't want to just be adding fats from animal sources all the time it just makes i'll

-lot more sense to control it mac damien that's or another great way to add facts which actually leads me into the not section that i want to talk about i want to talk about which nuts you shouldn't shouldn't have and it's actually not shouldn't shouldn't you can have all been that's that you really want i just recommend the a some over the others macadamia nuts are by far the best super low carb content gay and they don't really have a say

-skin so the easy to digest almonds almonds you want of news in moderation you see that skin has what's called fight gas acid that find it as it doesn't break down very well the body what i mean by that is that it has what's called are called anti nutrients okay so they're analysts inhibitors they make is that your body doesn't break down the that's all the way therefore for triggering an inflammatory

-immune response remember how i talked with the key to drink diet is all about reducing inflammation well why wouldn't want to add something in this notorious for causing inflammation within the body so we just have to be careful there so i recommend just even a small amount of elements throughout the day maybe a couple ounces drop the course the entire day i know people that eat loads and loads of almonds they're hardly digestive tract the bloat you and the fly

-i'm a tory whenever you can also sprout them this breaks down the fight gases or my sprouting them you just literally soak them in some water and you let him sit overnight and it starts the sprouting process breaks down the fight a gas and cashews are very inflammatory so use those in moderation don't have a bunch of them they're tellingly a fruit and their higher carbohydrate there's like nine ten eleven grams of carbs and a serving

-of cashews whereas there's like four grams and serving a macadamia nuts are brazil nuts are good to go super high and am i recommend those walnuts really good to go pecans really good to go get are also go for like puppy doesn't some flour seeds whenever you can't over nuts because they're less inflammatory less by a gas it easier for the body to break down plus they also make some really good like some for

-there's and stuff out there that you'd find the grocery stores okay and finally we want to talk about protein too much protein this might be a little bit more been advanced one but people tend to think that if you have too much protein is going to kick you out of quito now that used to kind of be the thought science has evolved and i've even been the victim of really talking about this i've talked about how too much protein could be bad

-it's less about having too much protein and more about making sure you get more fats you just always want to make sure that you're fat ratio is high enough so that your body isn't preferentially wanting to run on protein so what happens is if you consume protein the body turns that protein in to carbohydrates through a process known as glucose

-he your genesis

-long and short of it as you don't need to be as worried about it as you think gay if you have a lot of protein yes it will get converted into carbohydrates bob guccione a genesis converted carbohydrates usually get stored as glycogen pretty darn quickly so what that means as any excess protein that you are consuming is probably just going to get stored in your muscle cells for energy later

-remember how i told you that you can create energy and use energy and carbohydrates in when you're on a keto diet while it's happening in this way so don't freak out but when you do want to do is if you do eat a lot of protein you're going to want to add more fat to make sure that your ratio is still good i think at minimum of two to one with that kind of situation so if you're having a lot of protein you need to try to get to

-twice as much fat to try to compensate for even if it means your calories are a little bit higher in my opinion it just keeps your ketone levels nice and stable so yes the bodies always going to create some kind of fuel from protein whether you're consuming a tiny bit or a lot so don't worry too much about it you can see a lot of stuff out there i've done Articles that break this down

-a lot more as well

-lastly the very last thing i want to talk about is gonna be supplements and ways to enhance your quito experience so supplements a good quality omega three is the most important thing it's way too easy to end up having a high level of what's called omega six because you're eating a lot of meets that are probably not always organic you can't always control that you're not getting

-good pasture raised pastor finished me okay so you're omega six levels go up this is the main reason that people hit when i called akita wall after like say sixty days their omega six levels go so high up that they start feeling cruddy we can combat this we just need to consume a good amount of fish or consume fish oil so this is the only dietary protocol

-but i would recommend having a mega dosing amount of fish oil like three five thousand milligrams or three to five grams so have a good amount of it before bad habit the morning whatever you need to do it's going to help ya this the main thing you want to be focusing on on the kitaj and and diet magnesium is a next one the you really need to be having as much as you can i get talking about those mineral so sodium

-magnesium keeping that stuff elevated it makes a very very big difference or college and helps see the reason that people are promote quito college and so much is because college and actually just helps you feel better and it doesn't get converted into that will go near genesis pathway quite as easily

-the when you're probably wondering exhaustion as ketone supplements honestly i know some people that have products that make great exaggerates guitars and they they're great people they're great friends of mine but i do not recommend exhaustion is kittens they simply put think of it this way you're encouraging your body to create key towns from its own fat so

-here we have our own fat getting converted and used as fuel what's gonna happen if you add exhaustion as or artificial key towns through a software they're going to go to the front of the line which is gonna stop your body from producing key jones from fat your snowing yourself down so i don't recommend exotic as key don't i don't think they have much of a place unless

-you are just trying to do massive calorie restriction and you're trying to add key tones in there just to say shit you because that's one thing they do do is they do keep you satiated but they are going to slow down ketone production in your body are by far the best way that you can enhance your quito lifestyle is going to be by adding intermittent fasting a couple

-days per week now those who the watch my channel know that i'm a big fan of interim and fasting but i don't necessarily think it's for everybody but think of it this way again like i've said before your body is used to using fats as a fuel source and then you go intermittent fasting you're sixteen hours without eating your body's going to have no choice but to start burning it's own body fat for a few

-cool especially that's already keto adapted and primed for quito so this is the best way that you can enhance you can literally probably wanted to have to two x your results on quito by just adding intermittent fasting two or three days per week in the way that you do that is literally keep it simple go sixteen or eighteen hours so you going to go have your last meal at maybe five or six pm

-and then you're going to maybe a little snack before bed at me same nine pm and then you're not going to eat again until one or two pm the next day and you're gonna do that two or three times per week and then the when you do break your fast i've got a ton of Articles on that but you're just going to eat your normal kid drink diet a you don't need to add extra calories don't you do anything like that you're basically just skipping

-breakfast trust me it makes a huge difference now i'm more than willing to do a to have this if you have ideas if you have comments and you have different things that you want me to touch on on around to kitajima guide i'd love to do it i know this has been a long Article and i really appreciate you sticking with me this entire thing i hope that i gave you the breakdown they need to truly be able to

-take advantage of this huge and craze it's going right now because it's not just a fad it's true science is truly legitimate and i hope this Article broken down and give you the commons that you need to either stick with it get motivated even more or and get started