Hey, this is dr. berry, so you've decided to give the ketogenic way of eating a try
I'm glad I hope that you will share this video and invite a friend to do this with you any
kind of weight loss journey improvement in your health
It's so much easier and so much more fun
If you do it with a friend, so feel free to share this video with someone and say hey
Let's keto together. Now. This video is gonna be about the 7 very first steps
To converting from the standard American diet or the standard Western diet over to the healthy
Ancestrally appropriate ketogenic diet and so I'm going to keep this video very very simple and very basic
I have many other videos about the ketogenic way of eating on this channel
I have a whole playlist called keto 101 and so if you're brand new to this and you want to learn how to
keto properly
Keto 101 is the resource. You want to check out. So let's go through the seven steps of
Starting the keto diet
Step number one is to remove all sugars of all kinds from your diets
There are so many people who know that sugar and the sugar bowl and and sugar that they add to their coffee
That's bad for you. We all know that the sugar in donuts the sugar and pastries all that stuff's bad for you
you know that but a lot of people think that the sugar in
Organic agave nectar is good for them. But it's not it's just sugar. A lot of people think that a locally sourced organically produced
Honey is very good for you. I don't believe it is at all. I think it's nothing but sucrose and fructose
Which are sugars and so all that stuff needs to be taken out of your diet whether the food
Manufacturer added the sugar or the restaurant added the sugar or you added the sugar. It's still sugar it all needs to go
That's that point and that's that's honestly the most important step many people just by going and doing step one
They'll start to feel better immediately. That's how powerful step one is step two is almost as powerful and that is to remove all
Grains from your diets and so the most common grains would be wheat
Rice oats corn all those need to go. None of those are
Containing a nutrition that you can't get better from another source
All of them are very inflammatory to your gut. Some people have immediate obvious
Inflammation if they eat grains other people the inflammation is much more subtle
it may not show up in the gut it may show up as inflammation in a joint or inflammation in the skin, but
To be it to be on a truly healthy ketogenic diet. You have to remove all grains from your diets now that obviously
Includes the grains in processed foods that you would get in a cardboard box or a plastic bag, but it also includes
organic stone-ground grains as well
Grains in order for them to be healthy for human beings to eat it all have to go through a multi-step process
Of soaking and sprouting before they're even remotely healthy for human beings
I would say let's just dispense with all that trouble and not eat grains. It's very easy to do
There's still thousands of foods. You can enjoy on a ketogenic diet
so step two get rid of all the grains step three is to remove all
Factory seed oils or vegetable seed oils from your diets
Now the manufacturers love to call these vegetable oils, even though there are no vegetables in these oils
These are canola oil which comes from the rapeseed plant. This is corn oil
This is soybean oil. This is safflower. This is peanut oil all of these have a terrible
omega-6 to omega-3 ratio
They're all inflammatory in nature. They're going to inflame your gut for other parts of your body
also all margarine needs to go in the garbage don't even give that to your neighbor all
shortening vegetable shortening canned
Crisco
Country Crock, I can't believe it's not butter all that's crap
You need to throw that away you need and donate that ever again, even if you stopped eat. Oh, please never eat
Industrial factory processed seed oils again. They're very bad for your body
That's step three step four is you have to stop being afraid of good healthy fat
This would include butter
G
bacon grease beef tallow
avocado oil olive oil
these are natural oils that you don't have to go to a factory to get you can actually
Make these oils in your own home with the royal supplies
And so obviously those are much more ancestrally appropriate our ancestors have made oils from these sources
For hundreds and even thousands of years. They're very easy to do. They don't involve any Chi
in hexane any
Detergents any of that kind of stuff you just make the oil from the the oily source, right?
So stop being afraid of these fats. These fats are not going to
Lower your HDL. They're not gonna raise your triglycerides. They're not gonna raise your a 1c
They're only going to move your markers for chronic disease in the right direction. Okay?
Step number five is to stop being afraid of salt salt is good for you all
mammals from the smallest to the largest
Love salt and need salt there is a reason that animals will walk miles
to lick on a
Salty rock and that's because all mammals need salt if you prick your finger and you taste the blood
It's very very salty. That's okay. That's normal. We are salty creatures
Okay, stop being afraid of salt now
I want you to not just thoughtlessly use the table salt that comes out of the umbrella girl container
Don't thoughtlessly use the salt that they give you at the restaurant because they're gonna buy the cheapest variety
They can find use a good quality
Rock salt that's been mined from deep under the ground. That's the safest and it has the most minerals
Okay, and I'll put a link down below to a salt just like that
The next step is to eat whole real foods
The ketogenic way of eating is becoming very popular and therefore people are starting to make keto products
keto bars keto shakes keto powders keto ready-made meals
Yeah, okay. That's probably better than eating a Snickers bar
but how about we just follow step six and focus on eating real whole foods that don't have a
Right, cuz if you buy a t-bone, it's just beef. That's it
There's no added nothing else, right if you just buy broccoli, then it's broccoli. That's a that's a real whole food
And so for at least a few first few months of your ketogenic journey, I want you to really focus on step 6
Which is eating real whole ketogenic foods, okay?
And then step 7 is that you have to mind your electrolytes?
you have to make sure you're getting plenty of sodium plenty of chloride plenty of magnesium and
plenty of
Potassium these are very important. They're vital for your good health. They're vital to keep you from having keto flu
They're vital for helping you feel your best now fifty thousand years ago. We got all the minerals
We need from from drinking water out of
Streams and rivers and lakes and all those minerals those water sources are rich in minerals
But I wouldn't recommend drinking those these days
You can just get a good product that has all four in them or you can buy several cheap products that have them in them
individually and I'll put a link down below to the electrolytes I use and so
Those are the first seven steps. This is very simple and if you follow these steps and
Check out my Aikido 101 series, which is gonna pop up either here here
I can never remember in a second. Then. You can make the ketogenic way of eating the healthiest
Easiest most sustainable diet that you've ever eaten in your life
It can become the permanent way that you eat
And you can reap all the health benefits from that now
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Just like this one. This is dr. Berry. I'll see you next time