Kito is all the rage right now and with
good reason
it isn't just another calorie
restriction diet that leaves you feeling
weak and deprived the keto diet will get
your body into ketosis a metabolic state
where you're burning fat for energy in
this video I'm gonna give you all the
information you need to start a keto
diet in seven steps a keto diet has been
shown to have numerous benefits such as
fat loss improved energy improved mental
clarity decreased inflammation disease
prevention and improved insulin
sensitivity and blood sugar regulation
all of this can be achieved without you
having to feel restricted or deprived
does that sound too good to be true well
let me tell you it is a lot easier than
you may think in this video I'm gonna
guide you through how to start a keto
diet or more appropriately a keto
lifestyle hey guys welcome back to my
channel if you're new here my name is
Kate and if you're not in here welcome
back I post videos on a high fat low
carb way of eating intermittent fasting
ketosis all that good stuff so if you
want to see more make sure to click that
subscribe button
so Quito is short for ketogenic and a
ketogenic diet is a way of eating that
switches your body from burning glucose
to burning fat as its main source of
energy and this is both internal fat
from your fat stores as well as dietary
fat when you are in ketosis your body
converts stored fat into ketones and
uses those for fuel this is good for
several reasons the first one being that
it obviously leads to weight loss when
you are burning your stored body fat the
second is that because you are able to
tap into this internal energy source
your life doesn't have to revolve around
food you can skip a meal and feel
totally fine because you can tap into
all this internal energy so when you are
eating keto you are eating high fat
moderate protein and low carbohydrates
this is in big contrast with the
standard American diet which is based
around carbs the standard American diet
gets us stuck in this carb dependency
cycle to sum it up quickly carbohydrates
spike our blood sugar a lot when they
are ingested a lot more so than fat or
protein and with this spike comes a big
crash with these crashes
you may feel weak tired extremely hungry
you might have cravings for things such
as carbs and sugar and this is because
your body is looking for that next quick
energy hit and what do you do when
you're in this situation most likely you
give in to the cravings and you eat the
carbs now when we are constantly
refueling with carbohydrates there is no
reason for our body to tap into our
internal fat stores we get stuck in this
cycle where our energy is always spiking
and crashing let me know in the comments
down below if you feel like you're
currently stuck in the cycle trust me we
have all been there and it feels so so
good when you can finally break out of
the cycle and the way we do this is by
limiting carbohydrate when we do this
our bodies go into ketosis ketosis is a
naturally bodily function but
unfortunately a lot of the population
has not tapped into it because our diets
revolve around carbs when you consume
dietary fat it only spikes your blood
sugar very very marginally this leads to
longer-lasting consistent energy no big
spikes no big crashes and you don't have
intense hunger or cravings because your
body has ketones to burn the first step
is to know your macros if you aren't
familiar what macronutrients are they
are carbs protein and fat the percentage
of your total calories that they make up
in your diet is often referred to as
macros usually on a keto diet fat is
between 70 and 80 percent protein is
between 20 and 25 and carbs are between
5 and 10 percent the first step to
really understanding macros and the role
that they play in food is to download a
tracking app life sub is one that I
really like or My Fitness Pal is another
one that is really popular these apps
are extremely easy to use you can search
and find pretty much any food and you
can also scan barcodes take your phone
open your pantry start scanning a couple
things and look at the macro breakdown
this will help you get a sense of what
foods are really high in carbohydrates
what foods are high in fat and what
foods are high in protein
okay this concept can be so confusing
but it is so important to understand and
especially if you're in Australia more
on that in the second total carbs are
what are listed as carbohydrates on a
nutrition label net carbs are total
carbs - fiber the reason most people
want to know net carbs and not total
carbs is because fiber is not broken
down by your body it essentially goes
straight through you now there's some
debate on whether you should track total
or net if you're gonna track net when
you're first starting out aim for less
than 20 and if you're gonna track total
then aim for less than 50 now on to
Australia because this is something that
threw me completely off when I first
started looking in the kita net carbs
are already calculated on nutrition
labels let me say that again you do not
need to subtract fiber from carbs on the
label to get net carbs they are already
calculated because of this be careful
when you are searching foods on life
thumb or MyFitnessPal if you scan an
Australian label it will show up with
the net carbs listed as carbs but if you
search for a product and American
version of it comes up that is going to
be giving you total carbs under carbs I
hope this is making sense I know it is
really confusing but one good tip is if
you are searching for foods so let's say
you're looking for broccoli search an
Australian brand and then the food
you're looking for so for example type
in Woolworths broccoli and that is more
likely going to give you the net carbs
under carbs instead of total carbs
because you are getting most of your
calories from fat on this way of eating
it is really important to understand the
difference between good fats and bad
fats a general rule of thumb that I like
to follow is Nature doesn't make bad
fats so if it's coming from a plant or
it's coming from an animal and there is
minimal processing then you can almost
guarantee it's gonna be a good fat some
good sources are things like avocados
olives coconut oil MCT oil macadamia
nuts almonds salmon grass-fed beef aw
and coconut butter if you have never had
coconut butter oh my god it is so so
good I will link it in the description
box down below you can get it on my herb
it is actually amazing anyways getting a
little bit sidetracked some bad sources
of fat are things like processed trans
fats I feel like everyone knows that
trans fats are bad but just how to throw
it in there trans fats are often found
in things such as cookies crackers fast
food yeah stay away from any of that
stuff vegetable oils are also a really
big no-no so those are things such as
sunflower oil canola oil grapeseed oil
soybean oil keto or not these are one of
if not the worst foods you can consume I
have a whole other video on that so I
won't get too worked up about it here
but absolutely avoid these whenever
possible I actually have a keto shopping
list up on my website that's free to
download so you guys can check that out
as well
it can be really hard to wrap your head
around the idea that eating fat isn't
going to make you fat we have had it
drilled into our heads for the past 50
years that we need to limit fat
consumption and you know what we have
been listening to this low-fat products
have skyrocketed and despite this
obesity and heart disease are at an
all-time high so is the fat really slim
eating good sources of fat won't make
you fat one of the most common mistakes
that people make when first starting
keto is they cut their carbs but they
don't up their fat that is extremely
satiating so if you're not eating enough
pretty much you're gonna be hungry and
you're gonna be miserable I'm gonna say
this one more time don't be afraid of
fat now if you're switching from a diet
high in carbohydrate and you're trying
to get to ketosis for the first time the
electrolytes aren't so important for
making this transition enjoyable diets
that are high in carbs or more
inflammatory and when we are inflamed we
retain more water when we cut the carbs
our bodies hold on to less water and
people first starting keto see this all
the time they drop so much weight within
even the first week or two but a lot of
that is just water weight because you
aren't going to be retaining as much
water it is so important to stay
hydrated
because we are retaining less water this
also means that we are going to lose
electrolytes more quickly there are four
main electrolytes I would really need to
make sure that we are getting all four
of these especially when we are first
transitioning into ketosis if you aren't
getting enough of these you can suffer
things such as headaches muscle cramps
and digestive issues these are all signs
of what is known as the keto flu but the
good news is these can all be avoided if
you just make sure to get enough
electrolytes for sodium use salt
liberally on your food you can also put
a pinch in your water or you can drink
bone broth potassium usually isn't it
because there is plenty of it in popular
Kido foods such as avocados salmon and
nuts for calcium dairy leafy greens fish
and broccoli are all a good source
magnesium's a little bit tricky out of
the four this is the one you are most
likely going to need to supplement there
is some in leafy greens and nuts if
you're concerned about getting any of
these there are some really good keto
supplements that will ensure you get
enough of each I will link those down
below as well so one of my first steps
I recommended downloading a tracking app
and playing around with that a little
bit scanning some barcodes getting a
feel for macros and as annoying and
time-consuming as it may seem it is
really important that you track
everything when you are first starting
keto this doesn't have to be forever you
really just want to get a good sense of
the macros in different foods and
different portions after a week maybe
two weeks you might feel comfortable
enough to not have to talk anymore I
don't track however anymore so before
you start you want to plan a few go to
meals and shop for some keto snacks just
to have on hand breakfast is the easiest
meal eggs in any form are good avocado
bacon mushrooms leafy greens you can
make an omelet I love omelets with some
feta and some olives oh my god delicious
some people just start their day with a
bulletproof coffee and that is their
first meal for lunch one of my favorite
meals is a Cobb salad so lettuce and
then some chicken bacon eggs hard-boiled
eggs if you don't have all three of
those on hand you can use any
combination of them blue cheese avocado
maybe even add a little bit of tomato
drench that in olive oil that is the
perfect lunch you can take that to work
with you put the oil on right before
you're gonna eat it though or else it
might be a little soggy making a tuna
salad is another good option or just
stir frying some vegetables in
peanut oil and adding a source of
protein as well and dinner can be really
simple too it can be something like a
steak and veggies salmon and veggies you
could have bunless burgers just keep it
simple when you're starting out you
don't need to try all these crazy keto
recipes those can come later just yeah
keep it really simple for snacks avocado
is great again nut
olives pork rinds veggie sticks
hard-boiled eggs even dark chocolate if
it's at least 85% dark just like two
squares of that that will really hit the
spot
so now you've done all the preparation
it's time to get into ketosis the
process of getting into ketosis can take
a couple of days so you really need to
commit to probably three to five days
and don't cheat whatsoever the most
important thing to remember is to limit
carbohydrates if you have cravings for
sugar or carbs which you probably will
because that is what your body's used to
eat fat instead there are lots of fat
bone recipes these are really good when
you're starting out you can make some of
those to have on hand if you're yeah
having these cravings you want to be
tracking everything for the first couple
of weeks just to make sure that your
macros are in check but don't worry
about calories just focus on keeping
your carbs down and keeping your fat up
and making sure that you are satiated if
you're hungry eat more fat if you're not
hungry then just don't eat that's okay
the first couple days of this transition
may suck you have to remember that your
body is switching fuel sources it is not
used to running on fat because of this
you may want to take it easy with
exercise for the first couple of days
just stick with low intensity stuff I
promise you'll be able to get right back
into it in a couple of weeks if you're
having any of the keto flu symptoms that
I mentioned before just really check to
make sure you're getting enough
electrolytes
time that's the problem and don't quit I
promise you it will get easier you just
need to get over that hump you just need
to break your sugar addiction break your
carb addiction get your body burning fat
and you will feel so so good now there
are a few steps you can use to make this
transition a little bit easier exogenous
ketones are really great for situations
such as this
these are ketones you inject and they
just make the transition a little bit
easier once you're into ketosis there's
not really a need for them anymore
except for in certain circumstances but
they're really good for when you're
first making the transition and testing
I'm gonna do a whole nother video on the
different ways you can test pretty much
you can test urine breath or blood I
don't usually recommend checking when
you're in ketosis you can feel it but if
you're curious and you're just starting
out Paquito strips are a good option but
just know they only work at the start
when you are first transitioning so
don't panic if a month in your reading
no ketones that's actually a good thing
blood is the most accurate way to test
but honestly it's just such a ripoff the
strips are so expensive I mean it's fun
to play around with it's fun to see your
numbers but it is really really really
not necessary
bonus tip intermittent fasting and keto
go hand-in-hand intermittent fasting is
eating in a specific window each day
16/8 is a really popular way to do is
pretty much you eat within an eight-hour
window and you fast for the other 16
hours of the day but really you don't
need to make rules around it if you're
not hungry
don't eat if you are hungry eat
sometimes fasting just works if I have a
workout in the morning I won't eat
before that and then if I have somewhere
to be right after and I don't have time
to sit down I just fast and it just
works you don't have to be strict about
it but ya eat when you're hungry don't
eat when you're not simple as that and
you're doing I am and that's it those
are my seven steps for starting a
successful keto lifestyle this way of
eating has so many benefits and just
breaking free of that carb dependency
cycle is such a good feeling if you have
any questions feel free to leave them in
the comments down below I will answer
every single one you can also send me a
message on Instagram thank you for
watching remember to like and subscribe
share this video if you think will help
someone and I will see you next time bye
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