5 Tips for Starting and Staying on THE KETO DIET – Dreams Around The World

5 Tips for Starting and Staying on THE KETO DIET – Dreams Around The World

July 24, 2019 3 By William Morgan


Hey Dan here and in this video I’m gonna
share my five best tips for starting
staying on and getting the most out of
the keto diet. I mentioned in my other
video that I have found some extreme
benefits from being on this diet I’ve
been on it for about 18 months now as
many of you know I am an ENFP and
staying focused and disciplined on one
thing is not always that easy for us and
not only have I been able to stay on
this diet but I found some major
benefits in terms of my own thinking my
discipline my clarity of thought it has
been one of the best things I have done
in my life and I’ve done some cool
things and made some big changes in the
past now this video is the third in a
series in the first video I shared the
three surprising benefits I had from
starting on this way of eating in the
second video I cleared up some common
misunderstandings in this video as I
said is all about the tips and the first
one is to go all-in when you are
starting out on this there is no
dabbling the first 30 days may not be so
easy when I started on this diet I was
coming back from spending a month in New
Zealand I had been eating a lot of
incredible food that was very Carvin
sugar heavy and I came back a full sugar
addict I mean to the point where I
usually don’t keep a lot of sugary
things in my house and when all the
treats I brought back from New Zealand
ran out I was like going through cough
drops I was like I need a little sugar
it was not good I decided to make a
change and start on this diet no I do
not recommend doing this and I’m not
saying that like as a joke I really
wouldn’t do this I started this as it
with a 2-day fast and then went all-in
from there I would not go that extreme I
actually had some slightly negative
health consequences from starting that
quickly but definitely go all-in knowing
that the first 30 days are not going to
be that easy you are going to have less
energy you are going to feel more tired
I did not feel all these things to be
honest but this is what I’ve been told
and what I’ve heard from other people so
go in expecting it expecting that it
will be tough but have a vision for
yourself because I can tell you having
come out of the other side on that the
level of clarity of thought
the energy the hours I can work now not
that I’m like oh my
I get to work more but I can work twice
as long and have clear thoughts and more
ideas and more energy and it’s just
there’s so many benefits not even
getting into things like the weight loss
and all that which I haven’t even
covered in this video series let me just
say that goes without saying so losing
weight on this you can just lose as much
weight as you want it’s really easy and
that part yeah it just works so don’t
even worry about that I’m talking about
the other benefit of being on it so go
all and have that vision know that it’s
gonna take a bit of time to get into it
but that it will totally be worth it and
power through it the second tip is not
to tease yourself be strategic when you
shop do not buy things that you might
want to cheat on do not tempt yourself
where you open your fridge and you’re
like well there is the Coke and the soda
and everything there but I said I’m
gonna be on this diet don’t buy
something that you don’t want to consume
right make it easy for yourself and on
that note of making it easy for yourself
as tip number three substitute I
mentioned Coke by Coke Zero by diet coke
by coke light if you’re in Europe
whatever they call it by a substitution
now some of these like fake keto snacks
and stuff I probably wouldn’t recommend
when I say substitution I mean find
something else that will meet the same
need for instance I bought one of these
paestum acres that turn zucchini into
pasta and now I make zucchini pasta I
take a zucchini which apparently is
really good for you I did not know this
but I looked it up and it’s almost a
superfood type thing and the zucchini
gets made into pasta you fry that up you
now have pasta you add cheese and cream
and everything else and boom past the
substitute I know eat that three or four
times a week which is a lot more than I
got to eat passed out before anyhow now
quick tip on that I’ve shared this with
some people and they’ve come back to me
with disappointing results if you’re
doing this new caney pasta the frying
pan has to be as hot as it can be when
you put in the zucchini otherwise all
the water comes out it doesn’t evaporate
and you get this soggy mess another
example is I make cauliflower mashed
potatoes steam a cauliflower pound it
down it’s the same as potatoes almost at
that point add some cream and butter and
everything else I actually like it more
than a lot of mashed potatoes and it
only meets that need there’s many things
you can do I’m not gonna get into my
cheddar chips which are chips made out
of cheddar cheese because that’s just a
little extreme but you can find a
substitution so don’t get on this and
feel like you need to deprive yourself
and then it’s inevitable that eventually
you’re going to cheat and fall off it I
found substitutions for just about
everything I’ve recently found
substitutions for beer being an
extremely low sugar beer they make here
in the Czech Republic for diabetics
there are always substitutions find
those don’t deprive yourself or it will
just be much harder than it needs to be
the next tip is something I just
realized recently when I first started
on this diet I also started doing cardio
every day I’d read a book called I think
it was spark about the benefits of
exercise on the brain
so I started daily low difficulty cardio
cardio that is putting you in that
fat-burning zone where you’re not really
stressing your body out because that’s
what this book said was best for your
mental health in terms of focus and I
was doing that every day when I started
this diet as well and when the two came
together I was like superhuman in terms
of my energy levels and focus it
actually got to the point where I had
trouble sleeping because it would be
10:00 or 11:00 at night and I’d just be
fired up and I’d be just still full of
energy which was generally a good thing
even though it sounds may be a bit
extreme it was generally a very good
thing and over the last year and a half
I’ve come on and off the diet a bit with
travel or been a little looser with
myself like some sugar and coffee or
normally I do none and one of the things
I got loose with was the cardio I and I
fell off and I’d maybe run a couple of
times a week but I’ve definitely not
been exercising as much as I was and
about a month ago I had a really busy
schedule where I needed to be at my best
so I doubled down on the keto in terms
of how I was eating and I started
running every day during that time as
well and specifically doing something
called fasted cardio so I used to do
this without even knowing it years ago
which is run first thing in the morning
so your body is in a fasting state you
have no food you go to run this
increases the level of ketones that are
in your body more ketones increases your
mental performance and all those
positive benefits I mentioned so this is
something that I’ve realized it’s kind
of a little tweak is being on the keto
diet it’s generally good for your brain
and you feel
better but if you need to turn it up a
notch go for a 20-minute run or bike
ride or even you can do this with
walking on a treadmill if you increase
the incline so that you are breaking a
little bit of a sweat doing that will
really improve your cognitive function
and just increase the benefits across
the board now my last tip involves cheat
days yes you can take cheat days with
this diet how many you should take I
still can’t figure out I’ve read some
things that say extreme cheat days are
quite bad for you they throw your body
out of whack I’ve heard other things
that you need to take some or you get to
use to it I don’t fully know yet I’ll
keep you informed as I figure out the
differences but you can take time on and
off I have taken cheat months where I
went to Italy in Spain for almost a
whole month and I just didn’t follow the
diet at all I was like there’s no way
I’ve been on this diet for over a year
I’m gonna enjoy myself in those
countries so you can take cheat times
here’s one tip that makes all the
difference
force yourself to plan your cheat days
or cheat meals at least 48 hours in
advance no spontaneous cheat meals no
don’t be out and say you know what this
is going to be a cheat meal if you force
yourself to plan the cheek times in
advance it will keep your discipline up
and you won’t feel any guilt so when you
do have those cheat meals you’ll feel
great about them and you’ll enjoy them
and then the next day you’ll get right
back on the diet where if you can let
yourself kind of slip in like you’re out
with your friends and they order pizza
and you were gonna get steak and you’re
maybe this should be a cheat day that is
when it can definitely start to slip so
I would really consider following that I
followed it that way for my first year
on the diet now sometimes I do the
spontaneous cheat days I will admit I’m
not proud of it but I do it occasionally
but my first year I followed this where
I had to plan in advance and that way I
felt way better about myself and my
discipline and it also allowed me to
minimize the amount of cheat days and
just stay on track the whole time so if
you do take up this way of eating the
keto diet know that you’re changing the
way your body functions and making a lot
of really positive long-term changes
so if you slip up from time to time
don’t be too hard on yourself you know
it was really interesting for me is that
in the past when I’ve done things like
quit something negative it had to be
quite extreme for me so many years ago
in my early 20s I quit drinking for a
year and it was one of those things
where after the year I actually stayed
that way and then at some point I had
one drink and then another and then it
becomes a slippery slope where now you
just drink like a normal other 24 year
old or whatever again right and one of
my fears with this diet because I do
feel so much better on it was that I was
gonna totally slip off it and just go
back to my old ways of eating and I
guess the big test for that was that
trip I took that I mentioned where I was
off at fully for about a month and I’m
very pleased to say that coming back it
was really easy to go back to the keto
way of eating not only because I do feel
better and as I mentioned in other
videos it’s actually not that hard but
the changes it made in terms of my
cravings for carbs and sugars like yes
after that one month there was a bit of
a learning curve going back to just not
eating any carbs but it wasn’t nearly as
hard as when I started off it was
actually very very easy to get back on
the wagon and so we’re in the past I may
have treated things like this of like an
extreme one or zero I’m either on it or
I’ve quit for good I found this to be
extremely flexible where I can take some
time off I can screw up I can sometimes
be a bit lighter with it and not as
strict on myself and then in a day or
two go really strict do some of that
fasted cardio I mentioned and be in
full-blown ketosis where my mind is
buzzing with energy so with all that
don’t be hard on yourself keep moving
towards your goal if you do decide to
try this out and by the way if you are
new to the channel my name is Dan and on
that note my goal here is to help you
become the best version of yourself all
while creating the most awesome life
possible for you and those you love I
hope you’ve enjoyed this three-part
series on the keto diet it is one of the
best decisions I’ve made in my life if
you are new to the channel consider
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catch you in the next video soon oh and
just before you go I wanted to let you
know I’m hosting
a three-day retreat in Vancouver Canada
late July this summer I’ll include a
card pop-up for that and the link in the
description below check it out if you’re
interested in joining us and connecting
with some awesome people it would be
great to have you there
you