Ketoza vlog #3 – 5 kroków jak zacząć keto

Ketoza vlog #3 – 5 kroków jak zacząć keto

August 30, 2019 0 By William Morgan


Hi, welcome on our channel, today’s episode about
how to start ketogenic diet
we have got few question recently
how to start? so we hope this episode
help you
how to start, explain few things
and make it more easy
the further course of the diet
enjoy!
enjoy!
How to start Keto
First thing what you have to start
keto diet it’s
information and education
you can’t follow correctly this diet
without necessary knowledge
keto is so different then other diets
what you probably used so far
it’s making all what you know upside down
so you have to know what are you up to
medical examination
they are also a part of education
we made this mistake
we didn’t do a medical examination
we didn’t do it because
why if we are good?
if you are healthy why you need examination?
this was mistake, but we have plan
at the end of the year we will go to Poland
to have full panel of medical examination
together with hormones and other things
because we thing, after so long time on diet
it’s better to check what is going on
so we will see 🙂
we will not have anything to compare against
because we didn’t do medical examination at the beginning
so there will be nothing to compare, but at least we check
so we will check them, unfortunately we have to go to Poland
because in UK if you are fine why you need medical examination…
education and medical examination
so we doing full research
what is ketogenic diet
possibly we can also find someone
who will do this for you
like in my case, I did nothing
and Beata did everything
all my knowledge I have from here
ok but I have spent one month before we start diet
searching on internet
I was later, only looking for recipes
for dinner or other meals
because of this I found few interesting websites
medical examination
I mentioned about this, education
education is not only what is keto diet
its also check
what we can eat, check carefully
product what you can eat, what are recommended
and not recommended
golden rule of keto diet
we use product with as less carbohydrates as possible
but it’s not like
you will eat high carbs product
you will die 🙂
this will kick you out from ketosis
nothing big will happen, but the question is what is you goal
keto diet is your goal
you want be more healthy
for weight loss or to fix you medical examination
so think about it
chose product what are good on keto diet
those what have low level of carbs
I remember
at the beginning when we were looking for recipes
don’t be scared how much fat is in meals
because
you can be smart and find replacements
I don’t like fat meals
so 70gr of butter
added to in recipe
it was towering number
but I learn how to walk around
we will film episode about this
for people like me who
don’t like fat
yes, I don’t like fat, and I’m on keto 🙂
such a paradox
I like selected faty products
we will have some episode about this as well
necessarily
another point
motivation and family support
support will be needed a lot
we are in good position
we are on diet together, we cook
the same type of meal, both of us consuming
we have the same motivation and we can support each other
if one has some crisis
the second is pulling a little up
or eat together some candies
which means pull her a little down 🙂
peccadillos it happen to use
its rare
candies we had two times in 8 months
the last candies kick us out of ketosis
I don’t know it was candies
or company pizza the next day
it could be combination of candies and pizza together
we back to ketosis after two days
yes after two days we back
after a while if something stupid happen
body will back on track quickly
no one is a saint, don’t be silly
keto diet should not be a slavery
it’s not crusade
if you had carbs for 40 years
its very hard to cut them off
like you will be cutting off you hand
you need a time for adaptation and if once a while or month
if having candies make you happy
or 3 candies but not the 1kg of them
then feel free
– especially on beginning you have to be careful
and strict whit diet
later, after few months as Beata said, one candies
will not do many difference one a a while
or once a three months
so I think its not worth to deny all
because we will fall into paranoia
or one day we will to pounce
on big cake or other high carbs products
candy is here proverbial
it’s more symbolic here
we talking about all products
with high amount of carbs
we just get to use of them
so first month
first two months they are a key
when you clean up you body
then is important to not cheat
but keep strict keto
this is mega hard in first month
but after is getting better
body get to use less carbs
you will also want less “candies”
carbs what you will consume are from
vegetables and some fruits
it was change a lot with me
previously I could not care about any green on may plate
tomatos, well ate them if Kinga ask me to do so
but now I can’t image my plate with no green vegetables
it was change a lot
the same is with coffee, before I could not image having no sugar coffee
coffee with no sugar was taste bad
now I can’t imagine having coffee with sugar
simple, it’s taste bad with sugar
body can adopt to everything
but you have to survive
the worst beginning
now I appreciate taste of coffee, but not taste of sugar
so remember about it
what is you motivation, what is your goal
if crisis happen
ask family for support you
remember
in hard time, crisis time its important
in this place I want say thank you for my mum
for keto cheese cake on Easter time
was delicious and I appreciate this
as she just accept our diet
and she made meals to match our keto diet
maybe we will send her some kisses?
we have motivation and support from family
next point, we going to actions
so lets begin with actions
all pastas, rice, sugars all out
I recommend do this
– we did forbidden shelf
we have one forbidden shelf in home
in case any non keto visitors we have sugar for them
if I’m making a wine then I use all sugar
then there is no sugar for visitor
we use products from forbidden shelf only for guest
or Weronika is use them
this shelf is not for us
obviously we not throwing products to the bin
give them for friends
give for family or people who needs them
why to waste product what someone can use it
we gave some product to Weronika
when she was going to uni
obviously all dry long term products
so she took them and used them
it was our solution, and we recommend do the same
not in home? you won’t be tempted then
if you have a strong will
then forbidden shelf is ok
we not use it, we don’t have take products
from this shelf for us
it was both of us decision as we liked a forbidden shelf name
and its really forbidden
sometime you have visitors,
and you making a dinner
and you don’t want to spread keto doctrines
for every possible price
this is not a crusade, we have to respect
its not on keto and wants to eat rice or pasta
we are not a sect
yes we are not a sect
we respect other people and what they say
we live our lives
live and let others live
ok, you removed product what you will not use
what are
not recommended on keto diet
not its time to have good plan
next point is to having good plan
for what you will eat
for example for next month
obviously if you like it can be plan for a week only
maybe two
but for a month will let you
have less stress approach
how to do this, two methods
you doing this yourself
its a lot of recipes you can find on internet
on beginning we were using
dietdoctor.com website
then we found
olalalchf.pl
its also many good and nice recipes
depends if you know english or not
in general its not very hard
you have to spend some time on internet
you can also do this yourself
if you like to do so
you taking a scale
calculator or any app
can be myfitnespall or fitatu
does not mater what you prefer, and you can compose your meal
its not very hard
we use dietdoctor
on beginning, this make our life easy
because we could chose
meals for whole week
we doing shopping for whole week
we could chose meals for whole week
and shopping list after was generated
then we went to super market
or order online
only those products what we needed
and we had no unnecessary products in home
because of this we not snack between meals
we were not tempted for snacks
or just something
this was on beginning
now we doing week meal plan ourselves
sometimes it is spontaneous, we going to shop first
then we decide about plan
for example in this week we will eat fish
and not meat
to be fair after few month on keto
you know exactly
you can compose correct keto meal
what fit you macro
base only what you have in fridge
now we have light only, we have to do shopping 🙂
not true, we have fish for today
ok, great
so you are able to prepare meal
from nothing
but this nothing is a ketogenic nothing
but you have to learn how to
how you will learn if you don’t have good plan
on beginning you know nothing,
you don’t know what to use, so plan
plans is also good to have different taste check, to try new things
then
you prepare you own plan
for whole week
or two weeks plan
obviously assumption you will prepare plan yourself
this is assumption for healthy people only
no problems or issues
you still have gallbladder
no problem with liver etc
if you start
with keto diet
and you are already ill
or you have any kind of medial problems
absolutely I recommend to contact with dietician
who will drive you keto diet
who knows what is keto diet
or recommends for the patients
this is the best, the most secure
and healthy option
we can’t recommend anyone as
we didn’t need to use dietician
but I’m sure you will find plenty of them
good option to use dietician is
when you are lazy
simply you don’t want to
so then you use dietician
and he is doing everything for you
but you have to pay for this service
I’m also lazy but Beata did it for me 🙂
if we are with good plan
plan means also how many meals a day
during the day, if till now you had
tree meals a day, then stick with it
why you have to change it
forgot on the beginning about IF
forgot about OMAD
if you decide to raise a pace
or effects
more effects, pace of burning fat
or maybe effect on keto diet
depends what is you goal
weight loss only
or maybe being more healthy
ok then try
but this is not easy
give you some time
I cold not imagine
I will not have meal in work
I don’t eat breakfast anyway
it was not problem to me
I drink coffee only on breakfast
but when 12 comes
maybe 1PM
I had to eat
on beginning I ate in work regularly at lunch time
I had dinner at home, and then supper
after a while it happened just that
I stop eat at work, I did try why not
it was not very hard to me
but it took me about 2-3 months
we stop being hungry at work
we stop having a lunch at work
we had a dinner at home only
we made dinner, ten we had some small supper
today, after 8 month
I don’t eat at work a all
I have dinner at home only plus snack
snack is, cucumber, or mozzarella or other cheese
or maybe nuts
Beata did start eat at work
small meals with proteins
yes, because after last calories boost
it was hard to get back on reduction again
and I was just hungry
so I decided to starve myself
so I added to my bulletproof coffee
some proteins
for some period of time
it was for one week, we see how this go
remember to not starve
any diet when you body is in starvation
mode is bad and not healthy
during our meals preparation
Weronika went to Uni, we cooked
dinner for 3 people
we had 1 potion each for dinner
3th portion we slice on half and took for lunch next day
it was like this for few months
it was convenient to us
not cook 15 meal a day
I admire people who preparing 5 lunch boxes to work for whole day
I could not do this
its so annoying
but if this is you method
if you want to have 5 meals a day
then eat 5 meals and start keto with 5 meals
start like this, don’t change anything
you body will adjust itself at some point
will find a time, now is time to reduce
to having more breaks between meals
this will came
– when you are hungry you are angry 🙂
its better to not have this situations 🙂
last point
absolutely don’t check you weight every day
keto diet its not a magic diet
it won’t work overnight
so let it go
don’t stress yourself more and don’t check
you weight every day
shift weight is normal
especially on beginning you will gain and lose weight
weighting every day has no sense
you will only get down
you will expect to have weight drop
by some percentage
but if don’t drop then what?
remember optimal weight lose is about 2kg per month
its about 500gr per week
sometimes is
200gr and sometime is 800gr
there is no rule for this
we were weighting ourselves every week from beginning
we still doing this
every Sunday morning
if we are out of home, then we skip week
another observation is
especially with ladies
during the period
you will hold some water in body
if you don’t gain kilograms, you will not lose them also
skip the weighing too
during the period it make no sense
why to stress yourself?
method what is always working well
if scale can stop sometime
measure yourself on beginning
measure yourself every month for example
we measure us every month
we save all measurements, biceps
bum, hips, legs etc
– you saving this 🙂
– yes I save this info only
I measure my belly only its most interesting to me, my belly
Kinga’s is pinch by her belly mostly
I’m pinch by everything
I get shocked last time
when Beata fond in her phone
2 years old maybe
I thinks so
I was shocked
I had jeans jacket, and sleeves was so tense on the arm
now is lose
probably we will do some film comparison
I did not realize
how it looks like
I’m not that brave to show you
my bikini photo comparison
weight on beginning and later
but we will show you effect in centimeters
and tell you how it looks like now
I think when you are long time on keto diet
its good to back to some old pictures
its additional kick
its working, its ok
and its good what we are doing
it’s free additional motivation
the same like meet old friends
if you lose on belly or hips
8 or 10 cm and see you someone
who you not seen for few months
so this is real motivation
you don’t see it every day in mirror
even every week in mirror
its still not wow effect
yes, but you will see from clothes
very, we are after one clothes change
I’m not complain about this 🙂
we had to drastically
refresh our wardrobe
all trousers hang on us
great, they hang
we wanted this
this is a side effect of keto diet 🙂
you have to replace a content of you wardrobe
I think we will show this in future
we will make some episode about this
about all side effects of keto diet
not only good side effects
but also about other side effects
ketogenic diet
this is it in this episode
please like
this is all, see you next time
see you in next episode