Keto diet for beginners (how to get started losing weight)

Keto diet for beginners (how to get started losing weight)

July 22, 2019 12 By William Morgan


today I’m going to show you how to start
the keto diet explain what ketosis is
and I’m going to show you what to take
out of your pantry and what to replace
it with so you can start your keto
journey on the right foot let’s go
you’re probably wondering what on earth
I’m doing in this cabinet well a little
bit of spring cleaning
you see following keto diet is a passion
of mine and I love showing others how to
do it too
think of today’s video as keto 101
hey there i’m Elisa head chef at warriormade.com
where we help you meet your
health goals with simple ways to eat and
exercise we follow the Warrior Made 14
day diet a ketogenic style diet that
helps you lose weight and keep it off we
understand how frustrating it can be to
try lots of different diets lose weight
and then gain it right back which is why
we have come up with a sustainable way
to keep your weight off and optimize
health along the way let’s dive right in
first what is the keto diet
well keto is a low carb high fat diet
where your metabolism shifts from
burning sugar to burning fat this state
is called ketosis
now to understand ketosis imagine that
your body is like a train
the train has always burn coal for energy but the
conductor realizes that there may be a
more efficient way similarly you may be
used to burning carbs for energy they
turn into glucose in the body which is
what keeps you going now after looking
for new ways to run the train our
conductor stumbles upon the bio coal a
fuel source made from organic waste she
realizes that by burning bio coal
instead of coal the train is more
sustainable
fat is your bio coal on keto now why
does this shift matter well when you
burn fat you don’t have the same blood
sugar spikes as when you’re burning glucose
with more stable insulin levels
your body is able to lose weight and
keep it off as long as you stay in
ketosis weird right it’s actually more
efficient to lose fat by eating more of
it but it’s true so now that you
understand the basics of ketosis you may
be starting to worry about losing carbs
and sweets on keto but there’s no need
to stick with me until the end of this
video and I’ll share with you 11 keto
friendly dessert recipes that will keep
you in ketosis and satisfy your sweet
tooth now to get your kitchen ready for
the keto diet let’s play a little game
called swap this for that
to keep things super simple as you get started I’m going to show you which fats meats and
carbs to get rid of and which to have on
hand as you start keto and stay
tuned because I promise we’re going to
have a little fun along the way okay to
get this game rolling let’s start with a
basic keto stat at 75% of what you eat
on keto should be fat but not all fats
are created equal you need to make sure
you’re eating the right ones and this is
not the right one this is vegetable oil
and even though its name sounds healthy
it’s not a good option on keto
one reason is it has a high amount of
omega-6 fatty acids you see for proper
brain function and digestive function we
need a ratio of about 3 to 1
omega-3 to omega-6 fatty acids but
vegetable oils like corn soy bean canola
sunflower and peanut jack-up our omega
sixes
they’re also chemically processed so
they don’t meet our high quality
ingredients standard and you know what
that means let’s go
vegetable oils can leave us feeling
hungry which may affect your weight loss
goals that’s why we recommend swapping
vegetable oils for these oils
coconut oil extra virgin olive oil and avocado
oil are great alternatives to vegetable
oils olive oil for example helps with
inflammation coconut oil is an
antioxidant that can even be used to
protect you from the Sun and avocado oil
is known to help with absorption of
certain nutrients you can purchase all
of these oils cold-pressed which means
they aren’t chemically altered and they
taste fantastic you wouldn’t cook with
it but you might want to consider adding
a fish oil supplement to your diet to
make sure you’re getting the right
amount of Omega threes at the end of the
video I’ll post a link showing you where
you can buy some of the best Warrior
Made supplements to support you on keto
let’s check out the keto food pyramid
again you see after fat protein is the
next most important part of a diet your
diet should be in the ballpark of about
20% protein in other videos we’ll talk
more about the different types of
protein you can eat on keto but for now
let’s focus on meat
meat is one of the best sources of protein to eat because it’s similar to the proteins already
found in our bodies meat is called a
complete protein because we get all the
amino acids we need from it to thrive
but like fat you have to eat the right
kind with meat
quality is key I know these two steaks
look pretty similar but there’s a big
difference between the two
this steak contains added hormones
antibiotics and likely even pesticides
while it was alive
it was also given a grain-fed diet which
doesn’t get our stamp of approval
this steak on the other hand
has no added hormones antibiotics or
pesticides while it was alive it was
allowed to roam free in pastures and
eat what it was naturally intended to
like grass it has also been certified
organic which is a top priority here at
Warrior Made so why does eating organic
matter well think about it we are what
we eat right
wouldn’t you rather eat meat from a
healthy happy cow than one that was sick
its whole life and pumped full of
hormones of course you would
time to take care of some business
okay so grass-fed and organic meat is
also a great source of omega threes
which we just learned are beneficial to
our gut and brain health
next time you go to the store talk to
your butcher about organic meat or look
for stickers from the American grass-fed
Association which is one of the most
trustworthy grass-fed beef organizations
around ok we’ve talked about how to prep
your kitchen with keto friendly fat and
meat and carbs are the last piece of the
keto pyramid you’ll notice they only
account for about five percent of your
diet now this doesn’t mean you have to
give up carbs it just means you need to
be smart about which kinds you eat
starchy veggies like corn and potatoes
have got to go on keto you know what
that means
a potato has 37 grams of carbs and
that’s too many for keto
all right so corn and potatoes they’ve got to go but
don’t worry there are tons of low carb
veggie options to choose from some of
our favorites are broccoli zucchini kale
green beans and eggplant low-carb
veggies are important to eat throughout
the day on keto because they help you
get important micronutrients your body
needs to be healthy more on that in
another video at Warrior Made eating
high quality natural foods is important
to us that’s why when possible we
recommend shopping in the organic veggie
section at your grocery store or at your
local farmers market ok you’ve done it
you’ve successfully swapped out some
basic ingredients to start your keto
journey to bring this all together
here’s an example of a keto meal I like
to bring to work sometimes it hits all
parts of the keto pyramid Organic flank
steak green beans and a dollop of
grass-fed butter a keto Grand Slam
alright you’ve done a great job
following the keto basics ketosis fats
meats and carbs oh my like I mentioned
earlier I don’t want you to think that
because keto is a low carb diet you
can’t have sweets for me the idea that I
couldn’t eat sugar on keto was almost a
deal-breaker
I thought no way I’m not giving up
sweets but the game-changer was finding
a way to eat sweets I spent hours
creating a free recipe guide called
eleven keto desserts
that will show you how to make delicious
keto friendly desserts like chocolate
ice cream and snickerdoodle crepes all
you have to do to receive these recipes
is click the link at the end of the
video and fill in your email address so
that way we can send it your way also if
you’re excited to learn more keto tricks
and recipes with us at Warrior Made
click the subscribe button
and while you’re at it click the little
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we release a new video and if you have a
friend family member or co-worker who
you think would like to learn the basics
of the keto diet share this video with
them finally if you’re afraid you’d have
to give up some of your favorite meals
on keto post what they are in the
comments and I’ll make a keto friendly
version for you to add to your weekly
menu ok that’s all for today thanks
again for watching and we’ll see you
soon in our next video