Starting Keto: Tips For Easing Into The Diet and Preventing Keto FLU

Starting Keto: Tips For Easing Into The Diet and Preventing Keto FLU

July 23, 2019 4 By William Morgan


– Hey guys, Colin Stuckert here. Founder/Ceo Wild Foods Co
here with a quick video about what to do before you
start a full-blown keto diet. So this is almost like a pre-keto template that will just make it easier to do keto and will prevent like the keto flu and you’ll prevent the
symptoms of sugar detoxing and going a little carb in
general using this strategy, I highly recommend for most people. And also what I think
this is also great for is people that maybe are
doing keto or did keto and thought that it was
a bit too restrictive, this is kind of an entry middle ground that you can go to before
keto and after keto. So stay tuned for all about it. (X-Files Theme) Alright, so this is a
two-pronged strategy. The first big, big thing
that you want to do to ease into a keto diet is to start eliminating
your sugar consumption. And so anytime on a label it says sucrose, coconut sugar, cane sugar, those are the things that you
want to start eliminating. You’re gonna be replacing
them with part two of this two prong strategy. But the first thing is
you want to start cutting your sugar intake by at least 50%, maybe do 50% for a week then
you do 50% of that for a week which would basically be 25%
of what you’re doing now. And then you know you just constantly bring it down, bring
it down, bring it down, until you decide to go full on keto. And at that point you should be doing less than 10 grams of sugar a day tops, maybe ideally no sugar, no added sugar and just using veggies and
complex carbs and whatnot. But the first thing you do is you figure out what you’re eating on a regular basis today. Start counting every gram
of sugar that you’re eating, so when you buy a package
and you eat this thing, look how many servings are in the thing. How much you’re eating of that package and how much sugar is per
serving and then write that down. You will be surprised if
you’re already not tracking how much sugar is in your diet, especially for eating
out on a regular basis, especially if you’re
buying packaged food out or if you’re buying sweets now and then, if you’re buying sweet drinks now and then or having dark chocolate things like that, sugar is just everywhere,
it’s lurking everywhere. And the first thing
you need to start doing to be able to successfully transition into something like keto, especially if you’re
eating a lot of sugar, you’re not really paying attention is you have to understand how much sugar you’re already consuming so you can then have a baseline. So that starting next week you can start doing half
that amount of sugar. So that is the first part of the strategy is we’re going to aim
for doing a full week of 50% of what we’re eating sugar wise and that starts with
tracking how much sugar you’re eating on a regular basis. Okay, part two. As you start reducing that sugar you have to start replacing
it with two things. And you can kind of
fluctuate this as you want. But you start replacing it
with fat, with clean fats. I’m not gonna really go
into the different fats but some of favorites are
grass-fed butter, MCT oil, avocado oil, tallow, I have
a buffalo tallow in there, just any quality clean fats. A whole avocado, egg
yolks, nuts and seeds, macadamia nuts are great. And you start replacing what you would have eaten
sugar wise with those fats. Addition, you start adding
complex carbohydrates, carbohydrates from greens or things like broccoli,
cauliflower, et cetera. Complex carbohydrates my
favorite is sweet potatoes. So to really simplify it, start eating a little bit
of sweet potato every meal and a little bit of extra fat every meal. Maybe you have a sweet potato and you slather some butter
on, that’s an option. A dash of cinnamon, just it’s so good. Maybe you have a few
macadamia nuts on the side, you have some, not roasted
but sauteed spinach or whatever green you happen to have and then you drizzle
that with some MCT oil or some avocado oil maybe
melt some butter, et cetera. Start thinking I need
to add some quality fat and some quality complex carbs to my meals to replace and get my body into the kind of sugar
detox slowly but surely. Because then you get things
like keto flu and sugar detoxing and these things come
when people are eating a 100 grams sugar a day and then they try to go
eating zero grams sugar a day. Obviously you’re shocking
your body in that way, second, you to feel great. And so to give you a
better adherence percent, if you start making a focus
of adding fat complex carbs and again complex carbs aren’t necessary. If don’t really want the sweet potatoes then just do a lot of greens, that’s fine. If that’s your thing, that’s your thing. But I think for most people
who are trying to get off sugar something like sweet potatoes which is a little bit naturally sweet which tastes amazing
with a little bit of salt and butter and cinnamon, et cetera. It helps a lot, it helps kind of mentally and it helps physically
because you’re giving your body some better carbs and you’re
not shocking it too much by just going you know cold turkey. And so I hope this was useful
guys, this is something… Oh, and I almost forgot. So for those of you
that may have done keto and maybe you thought you
didn’t want to be that strict and you want enjoy your carbs
here and there whatever. You can use this template to
kind of do a post keto diet. For the most part people probably
called it a low carb diet and in general I think for most humans is a very general broad rule that can kind of play most humans, something between 50 and
100 grams of carbs a day, if they’re from greens,
sweet potatoes, complex carbs and very rarely from sugar,
in grains, in processed food I think 50 to 100 grams of
carbs is pretty sustainable and going to be pretty
metabolically friendly for most people. Like you’re not gonna have
issues with weight gain. You probably will naturally
be able to lose weight if you’re trying to do that
within the confines of exercise and you know intermittent
fasting and whatnot. I find that people that talk about keto as not being sustainable, I mean that can be true for some people but it’s really a decision. And so a nice happy medium where you can kind of enjoy
your cheat meal on the weekend, maybe do a carb refeed
a couple times a week where you do like 100
to 150 carbs whatever. But in general if you
aim for under 100 grams of quality carbs every single day, that’s a really great
alternative to a strict keto diet that I think a lot of people that really maybe want to do keto could do within the confines again of real food, quality carbs and proteins and fats and you still have to eat real good food. That’s always what it comes down to, it’s the first principle. So you always have to eat real good food, but I think that can be very
useful for a lot of people. So go ahead and slap the
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it, do whatever you want. Leave a comment below
if you’ve any questions or comments or suggestions
for other people about how they can ease into keto or even let’s say at a keto. Because like let’s say
you want to go on a trip and you still want to
kind of keep lower carb, you understand the benefits and
you’ve got results with that but you also want to enjoy
life which is understandable. Then maybe do something like, you do a 100 grams of carbs a day, you do kind of a more of a lower carb. And then you kind of enjoy
carbs while you’re traveling or whatever it is. So again don’t be dogmatic
on this type of stuff. Listen to your body. Try new and different things
and always be mixing it up because that’s just a key to success. So thanks for watching. (melodious instrumental music)