How to Start Keto Correctly – Dr. Berg

welcome today we’re going to show you how tostart keto correctly and this is for beginners what are we trying to do we’re trying to switchwhat your body is running on as far as fuel-wise so we want to switch from burning sugar fuel tofat oil there’s this one hormone called insulin which is the key to determine whether you’re goingto burn fat or burn sugar so you want to keep it low-spirited to burn fatty where reference is goes higher your bodywill burn sugar very simply lower your carbs and feed less meals that’s different thanlowering your calories now by eating less banquets you are going to lower your calories but that’snot the goal you could actually eat larger banquets precisely not as frequent why is it a good intuition toeat less frequent dinners because every time you eat you trigger insulin each time you eat carbsyou trigger insulin so we’re just trying to lower this insulin the compounding between these twoare very very powerful so what are you going to eat in a meal well first thing you have to eatlow carb so you want to cut down all your carbs that includes sugar and i’m talking about honeyagave nectar chocolate-brown carbohydrate lily-white sugar time sugar all sugar you can replace it in variousrecipes with what’s called sugar boozes i employed some ties-in down below of examples ofthat so you can learn about that but there’s these sweet alternative carbohydrate sources thatyou can use so that meant that when you go buy food you have to start reading the labelsand looking at the sugar material you demand it as close to zero as possible you want toavoid fruit except for berries there’s three berries raspberries strawberries andblackberries you can have those in small amounts but no other result extremely apples specks likewheat flour that they induce meat pasta cereal crackers biscuits you want to avoid that butguess what there’s a replace there’s a beings use almond flour to make all sorts of things frompizza crust to bread to you identify it so there’s a lot of recipes that you can use as an alternativegrain avoid starches like potatoes but guess what there’s all these recipes that you can make out ofcauliflower that is very similar to the starches not same but you are eligible to offset things that arevery close to smacking like mashed potatoes you are eligible to even make a cauliflower crust for your pizza it’squite good now when i say cut out all the carbs there’s an exception vegetables in fact you wantto exhaust more vegetables at least seven goblets you know even more that could be salads or other typesof veggies like buzzer spices like cabbage like broccoli kale brussels sprouts and at this levelthat i’m belief you you are eligible to even do carrots and tomatoes beets don’t worry about that you can havethose and the final point about veggies is that ideally if you eat them first it’s going to be alot easier to eat seven beakers than when you are the protein and fatty because this is going tofill you up quite fast so i always destroy the vegetable first now you can consume it at the sametime but just as a strategy to make sure you get enough vegetables in your food i like to consumethese first because very few people consume enough vegetables and one final point vegetables providetwo things they provide food for your microbes that then help your blood sugars and cure give youenergy too they accommodate a lot of nutrients like potassium and magnesium and even vitamin c becausewhat are we trying to do we’re trying to do keto correctly and by accurately i represent healthily okaynumber two moderate protein not massive amounts like in the atkins diet but moderate amountsthat could be depending on your length and your metabolism and your senility between three andeight ounces maybe you’re 18 years old and you work out hardcore you’re gonna need maybe moreprotein so rather than have a little scale and set it exactly ingest protein the size of thepalm of your hand maybe a little bit more a little less okay really to kind of keep it really simple atthis degree what type of protein different types of meat fish chicken seafood eggs cheese unless youhave an allergy or any type of severe gut publish nuts or nut butters likewise make sure thatyou if you buy peanut butter or whatever you read the ingredients to make sure it doesn’thave added carbohydrate you don’t want to add sugar to any of these because sometimes when you havelike deli meats the government has dextrose in there or additional sugar if you’re having baconthey have extra sugar computed you preferably keep the sugar away from your proteinall right with the protein as far as the order of when you eat it you exactly ate your vegetableyour salad now you start with your protein the key with the protein is not to exhaust leanprotein or low fat protein try to consume protein that has more solid why because that’s goingto help your insulin positions when you ingest protein that’s very low fat and lean as in likepowders extremely like whey protein powder you majorly increase insulin versus consumingfattier meat or fattier fish or like brie cheese which is has more fat so that’s a really keypoint about protein all right the third thing is that you’re on a higher fat diet now when wetalk about higher overweights principally we’re talking about the calories there’s more than twice as manycalories in fatty than there is protein in carbs so based on calories it would be a higher solid dietso i’m not going to say anything more to baffle you on that point but is known that when you’reconsuming the protein guess what you’re downing a lot of the fat in your food once becauseprotein always come here for fat but you may contributed some additional obesities let’s say some avocadobutter to cook your meat in or let’s say you defrosted the butter on your veggies which is a goodidea because the veggies have sure-fire fatty soluble natural substances in there that are good for youeven antioxidants they’re called phytonutrients and including lubricant to your salad whether it’solive oil or butter over your vegetables will assist you extract those nutrients out of thatmeal that’s why it’s good to combine these things right here olives or olive oil is very very goodcoconut oil is actually also pretty good and of course some of these are in the fat category likenuts for example or half solid and half protein a little bit of carb cheese is protein and fateggs are protein and solid so a lot of these are fat more so both of these are kind of a compounding butif you’re starting keto a lot of terms people add maybe some nuts or cheese after the dinner to bemore satisfied so that’s something that they do and so that’s why i said devour this third but ofcourse it could be within the meal now there’s certain obesities you emphatically want to avoidsoy oil corn oil canola oil cottonseed lubricant even the safflower lubricant the sunflower petroleum i wouldbe careful about consuming too much of those these are gmo they have chemicals in them butthe problem is they’re most inflammatory even though it’s a fat it’s the wrong type of fatty thatyou crave in your organization and “youre supposed to” investigate these in salad dressings and many different productslike mayonnaise in there so you’re going to have to kind of start reading names and really getpicky on certain things that you’re going to be buying so we talked about generally what toeat but we also want to talk about eating less snacks right less frequent meals we’re goingto do intermittent fasting we’re going to combine both of these together to certainly make thatinsulin and fetching it down to our ordinary stage so here’s the rule of thumb don’t chew unlessyou are hungry now let me define hungry because sometimes you might get a littlebit of hunger but you still feel strong uh you still feel fine your feeling is good we’lltry to push through that okay there’s also a difference between thirst and also like a habitpeople have like a attire of ingesting all the time even when they’re not hungry because they feelthat they’re not as full as perhap they should be so you don’t have to be full all the time we’retalking about hungry and a true-blue emptines is like wow i feel like i really need to eat i feel a littlebit weaker i feel a little faltering i’m starting to notice i’m a little more grouchy okaythat is what we’re talking about not some little temporary emptines number two ideally you wantto bounce the breakfast you can do this on a gradual degree where you remain propagandizing yourbreakfast last-minute and later and later or simply cut it right out and time bounce breakfast insteadhave your coffee with a little butter in it a tablespoon of butter and or mct lubricant which willhelp you seriously in fixing ketones which is very therapeutic to your intelligence and it’ll satisfy you soas you’re trying to modulation into the state of ketosis which you’re burning overweight because ketonesare a byproduct of burning fatty if you supplement mct lubricant that will give you ketones right away and it’llmake the transition a little more pleasant particularly with your cognitive purpose so this isa good idea and if you did this coffee with this these two flabs it’s going to be very easy toskip breakfast also i want to note that about 8 am in the morning is when you have thishormonal displacement with cortisol might go up and you may find a temporary about a half hour kindof a a sense like i i’m ready to eat something it’s the cortisol it’s a hormonal alteration and it canincrease your lust simply ignore that and promoted through that okay so we’re skip our breakfastat this top multitude three very importantly do not snack through the working day that little snackeven though it’s low-toned extent of calories will establish you hungry feeing energizes hungerespecially if it’s in the form of a snack so exactly cut out all snacking it’s very veryimportant if you get the temptation the snack precisely realize that you didn’t devour enough fatat the last meal so the next meal compute more overweight to the diet so you can go readily from onemeal to the next so it’s important to add more fatty to go longer there’s a lot of detailsto fill in the space but typically you can drink water tea coffee anything without carbohydrate you cantake your vitamins it’s not going to be a problem and again there’s a lot of details that i’mnot comprising but i’m just giving you the basics so let’s say your firstly meal is at noon okayyou snacked your dinner don’t really worry at this phase about calories because we’re not trying toreduce calories all we’re trying to do is have that first meal make sure it fits what i saidin the last slide and then the second meal at six so that gives you a six hour munching windowand 18 -hour fast okay if you don’t snack which is huge this is going to allow you to seea lot of benefits with this program so that is the summary of how to do keto correctly beforeyou go if you have a question about a commodity or you’re new to keto and you want to knowhow to begin keto or you’re on keto and you need a debug because it’s not departing as smooth ihave a keto consultant standing by to help you this is just for the people in the us hopefully inthe future we’ll be able to answer everyone’s call but i put the multitude down belowso you can call and get some help

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