Keto for beginners!
If you want to know the top six things to know when you're beginning the Keto Diet, we're going to cover that today. before we get started, I just want to thank you for watching. thanks so much for joining me on the good life experience. my name is bobby. my entire goal is just to talk about all of the incredible benefits of the ketogenic lifestyle, ketosis, ketones and all of those things and how they can help us moms out there in our mom life.
First of all, what is keto? keto is high fat, moderate protein and low carbs. basically, you're reducing your carbohydrate level, and replacing that with high fat. many people think that fats are going to make me fat, but that's actually only true when you also have high carbohydrate levels at the same time. dropping your carbs and increasing your fats, amazing benefits happen.
But when you have high carbs and high fats, then yeah, that can be a recipe for disaster. and we kind of want to avoid that. what are the benefits of the keto diet? I’m just going to list a few of them off. it's not all of them, it's not an exhaustive list. number one is targeted fat burning, especially in the abdominal area. appetite suppression. it's really effective in controlling blood sugar levels. it helps reduce the risk of any heart diseases, high blood pressures, insulin levels.
How Keto Diet helps in weight loss?
It absolutely helps with mental performance. reducing that brain fog also is really beneficial and therapeutic for certain brain disorders, such as like epilepsy, Alzheimer’s, Parkinson’s, that's actually how it was invented over 100 years ago by the medical profession was by helping epilepsy and seizures in small children. number one thing to know is how to do the keto diet. when you're following the strict ketogenic lifestyle and diet you need to limit your carbohydrates to 20 to 25 grams of net carbs per day or less.
Real super strict. if you're like me and you want to have a little flexibility in your diet and you want to live a little bit and have a little bit of freedom to have a couple of snacks here or there or enjoy some of your favorite foods every so often. you absolutely can do that by drinking ketones.
I limit myself to a 100 grams of carbs per day. it's called the low carb high fat diet. and that is what I follow on a daily basis. it absolutely helps me with my goals. it just gives that flexibility, give some freedom. I’ve got family, I’m busy, I have a lot of things on the go and I just don't have time. or I just feel like it's super restrictive.
So, it's super beneficial there when I’m drinking ketones, I can have the best of both worlds. number two thing to know is how to track net carbs? what to do, what are they, how to do it. use an app called carb manager. there are other ones out there. I used to use my fitness pal, but I find for specific to keto carb manager, I’ll link it below.
Fastest process of Ketogenic Diet!
That is a super, super quick and easy. you find that its kind of automatically does all the calculations for you. but when you are calculating net carbs, it's basically the sum of total carbs minus fiber minus any sugar alcohols. sugar alcohols are found in many kinds of keto foods, many diet foods, things like erythritol, xylitol, things like that. so that can be kind of harder to calculate, harder to subtract off of your carbs. but carb manager app will absolutely do all that for you. and the reason why you can subtract those is the fiber and sugar alcohols don't actually increase your blood insulin levels.
So that's why you can subtract them. they're just not digestible by the body. number three thing to know is what is the Keto Flu? essentially, it's a temporary phase in the beginning where you kind of feel rough, but just know that it's temporary and it doesn't happen to everybody. but sometimes when it does hit those people, it can really hit them hard.
And it's basically, your body is kind of fighting what you're doing. your bodies had a full life, long life, high carbs, high glucose, high sugar levels. and it's been constantly burning carbs and glucose for energy. and now you are stealing all of that away and you're turning it into a fat burner and it's trying to learn how to burn fats for energy.
so, you're in this whole transition phase and that is the keto flu. so, you get symptoms just like a normal flu and they're things like headaches, insomnia, muscle soreness, irritability, poor focus. just be super gentle with yourself through this period. just really hydrate and make sure you're keeping up on your electrolyte levels and just rest. it's totally temporary, but do not give up on your long-term goals because of his temporary keto flu.
KETO FLU role in keto diet.
It is kind of awful but just be gentle. don't try to do any super strenuous workouts, just get through it and just try to survive because I promise you once you get to the other side, you will feel phenomenal, you'll feel so good. you'll have so much energy. you'll just like wonder why have you not been doing this for your entire life. tip number four is what to eat and what not to eat. and just going to list off what you can't eat. things like bread, cereals, pastas, starches. high starchy vegetables should also be avoided. things like carrots, potatoes. these things are higher in carbs.
You also have to avoid sugar at all costs and things like high sugar fruits. plums and peaches and bananas, all of those things like we've always known that fruit's healthy. it is super high in minerals and vitamins, but unfortunately it will kick us out that ketosis. unless you're drinking ketones and you've got that space in your diet for carbohydrates to have a couple of fruits. if you're following the strict ketogenic diet, you do not. also try to reduce any packaged foods as well. things that you can eat are things like fresh meat, steak, salmon, eggs, avocado, olives. green leafy vegetables like lettuce, broccoli, cauliflower. cauliflower has many uses in the ketogenic lifestyle.
So, it can wear many hats. your cauliflower will absolutely be your best friend pretty soon. obviously, any high fat items like avocado, olive oil, coconut oil, nut butters. but just make sure everything that you're taking is always minimally processed. always check those labels. you never know if they've tossed in some extra ingredients that is going to add to that sugar carbohydrate levels. so just because you think, hey, it's peanut butter, it's easy. no, not all peanut butters are created equal. so just make sure you're always being aware of that label. you can also eat any low-glycemic fruits like berries, strawberries, blackberries.
Make it sure before starting.
Just be sure to weigh and measure them. of course, when you are tracking with that app you need to be accurate. sometimes your cup visually might not be the same of what a real cup is in person. so, make sure that your measurements are always accurate. let me know, what are you going to miss the most when you're on the ketogenic diet if you're transitioning. like are you going to miss your pumpkin spice latte from Starbucks. are you're going to miss your treats at work at the office? like when is going to be your time that you're going to struggle the most? tip number five is maintain your electrolyte levels.
when we are transitioning into the ketogenic lifestyle, our body is consistently flushing our minerals that are super, super important things like sodium, potassium, magnesium, calcium. we want to make sure that we are replenishing that on a regular basis because we will absolutely be hit super hard with all of those Keto Flu side-effects. so just be really, really consistent with taking those electrolytes. pink Himalayan salt is super great source as well. and the reason being is because it over table salt has those extra minerals that you need. salt your food a few times a day. don't think like you're going to have too much sodium that's okay.
Our honor for you.
You were absolutely flushing a lot of it out, so you have to replace that. especially magnesium before going to bed, that will help you sleep better. just take a supplement 30 minutes or so before you go to bed. if you find that you're getting muscle cramps or Charlie horses when you're going to bed, that's due to an electrolyte imbalance. take that magnesium before you go to bed. tip number six, reduce carbs just gradually and just kind of get used to tracking. so in the beginning, you're not really sure what's going on or what day it is or how did whatever. just don't drop your carbs drastically, immediately all at once. just reduce it very gradually by about 50 per day until you reach your goal.
Again, if you are following the strict ketogenic lifestyle, your goal is 20 to 25 grams of net carbs per day. if you're drinking ketones, you can limit Keto diet to about 100 per day, kind of that's where you want to stay long-term. but if you feel like you're really struggling, you're really having a hard time. just take it easy on yourself, be gentle with yourself, okay. that's what's going to be sustainable in the long-term and that's what's going to be most important is the longevity of staying on this diet.
In the beginning as well, you can absolutely find tests to find out how deep into the state of ketosis that you are. I have another video on that as well, and it just helps you kind of gauge what foods can I have? what ones are helping me? what ones are not? how far am I into ketosis? what are my morning waking first ketone levels? all of those things are super helpful, but don't feel like you have to track long term. once you kind of get used to it because you don't. not only one is a time-consuming, but two, it can be costly over the long-term. so just kind of use it temporarily to kind of get an idea of where you're at.
And it's a little bit of a motivator. it's kind of exciting to wake up and say, where am I at, what what's going on? so all super fun. that's it in a nutshell, mamas. I hope this video gave you some value today. if you want to learn more about the ketogenic lifestyle or ketones, click the link in the description below. and don't forget to hit that subscribe button to watch all things sort of self-improvement for us mamas.