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– Today, we are gonna do a video all about the ketogenic diet. It’s mostly theultimate beginner’s guide to starting keto. Everything you need to know, the tips-off and ploys, the things I please I would’ve known when I started the keto diet, what to expect, what nutrients to munch. And if you’ve hit a ketoplateau, which happens to all of us, I’m gonna share some things that worked for me to helpme get over that mound. I made a lot of mistakes on the keto diet, and things I wish I would’veknown before I started, so I hope that thisvideo will help you guys not go through the same thing that I did, so let’s get started.( upbeat motivating music) First things firstly, I know you guys are gonna ask me, howmuch load did “were losing”, how many inches, how do you feel? So I’m just gonna be straight-uphonest with you guys. So I don’t have a ton of weight to lose, or I didn’t have a ton of load to lose, I was just trying to get off that additional 10 to 15 pounds that you get after babe that really never seems to go away.And moms, you know whatI’m talking about, right? It’s just that extralittle force your organization time does not want to get rid of. So for me, that was my goal of keto. Some of you might have alot more weight to lose or a lot more weightthat you want to lose. A keto diet is amazing. I’m a huge, huge love of it. In actuality, my husband even said I was way happier on the keto diet.So for me, I actually lost nine pounds in my first seven days doing a keto diet, which was crazy to me. I could not believe that eating that style could have that kind of results. After that site, I kind of plateaued simply a tiny bit, and I had to stick with it to see solutions, the results were just a little bit slower, which I think is kind of the case for everybody when they did a keto diet. So if you see a huge drop at the beginning and then discover slower nosedive, don’t worry about it, I’m pretty sureit happens to everybody.Just stand consistent and you’ll identify all of the results, and a lot of occasions, your value might not be changing, but your inches and your figure is. Remember that muscle weighs more than overweight, so if you’re burning fatty, you are able to not be understood that on the scale if you’re using the scale as your benchmark. So I would highlyrecommend that you measure your body before you start the keto diet, and not just do the scale.Because sometimes youmight not lose weight for a whole month, but you’ve lost four inches on your consume. You really don’t know, so you need to pay attention, and so I would recommend doing that as your first step. The second thing I would do is make sure that you’re using some sort of tracker to move the amount of protein, paunches, and carbs that youwere eating every day. This is kind of the most important part. You have to eat a certain percentage of overweights, carbohydrates, and protein in order to better determine the keto diet work.So perfect keto actually has an amazing graph that I’m gonna use, so shout out to them fortheir amazing painting. If you guys look at this picture, you’ll see that your overweight should be anywhere from 70 to 80% of all the meat you snack during the day. Your protein should be between 20 and 25%, and your carbs should bebetween five and 10% a period. Now this might chime super-complicated, but if you use the MyFitnessPal App, which is completely free, precisely download it, you can enter in your quantities, it’ll tell you exactly how many grams or how much to eat every single day. Then you can scan any of the menu that you’re ingesting that has a barcode, it’ll input for you, or you are eligible to simply form it in and use theirginormous search engine and pull things up as well, even if you’re eating out, meat is in there.So you guys can get an idea if you are on track or if you’re not on track. When you first start, guaranteed, you’re gonna overdue your carbs because you have to get used to it, it’ll take a few daylights. The entire place of a keto diet, at least the basic point of a keto diet. To burn through all the glucose your mas has collected, to burn through all the carbs it has, to lean it in a state where it has to gosomewhere to get energy. And we want it to start pulling from your fat collects to start burning off that fatty as exertion. So that’s what we’re doing this very first week when you start a keto diet at the very beginning, and it’s hard guys.You’re gonna go through something called the keto flu. You’ve probably read about it. So I’m gonna share a few things that helped me get throughthe keto flu a lot better. The first time I did keto I did it for nine weeks straight, absolutely perfect with no defrauds, and itwas very, very difficult. Even on my birthday, my husband’s birthday, our anniversary didn’t cheat at all. It was super-hard and I felt like it unquestionably paid off. And then I made a couple of weeks off and restarted the keto diet. And because I’ve gone through the keto influenza a couple of times, I emphatically know what worked to help you been through it a little bit better.So here are a few tips for you. Water’s gonna be your friend, drink as much water as possible. You think you drinkenough spray, suck more. It will help flusheverything out so much faster and you will feel so much better. If you’re not drinking fairly irrigate, you are going to feel sick. So made to ensure that you do that. You also need electrolytes, and this is something I didn’tknow when I firstly started. Magnesium and potassium, if you are not getting enough of that in your nutrition with the keto diet, whichyou probably aren’t, because of the nutrients, you need to add that in with a add-on. So you can go and buya pill for magnesium, a lozenge for potassium, and make sure you’re do that every day. You are also welcome to buy somethingjust called electrolytes, merely straight electrolytes, you applied it in your water.And that made a huge difference for me. The one that I like is from a company called Beyond Raw, you can find it at GNC, you can find it on Amazon. I’ll relation you guys to it below, and that I felt an instant relief when I took those. So if you are going through the keto flu or you don’t want to have to go through it as badly as other parties, make sure you have those things. Some people too swear by Himalayan salt. I didn’t notice a difference with that, but I was takingelectrolytes, so that might have been why.When you first start the keto diet and you’re going through that keto influenza, a great deal of goes you’ll envision, oh soul, I’ve already ate enough overweight for today, or I’m good. But you’re not eating enough solid, I must guarantee it, andthat’s the hardest part. You need to eat a lot of healthy paunches, and even though youmight think, oh my gosh, you do not want to eat that health solid, it are really induce you feel better. So, eat those healthy fattens, and make sure you get to that 70 to 80% bracket that we’re trying to reached. One other thing that procreated me feel so much better throughthat first little bit for the keto flu is activity. You’re gonna have no energy to exercise.So when I’m saying practice, I’m talking about super, super-light energy. Maybe you’re walking, perhaps you’re doing a really light bike, something like that time to get your heart pumping, aid flush everything out. Now, keto flu often previous anywhere from a few cases periods to a week or so. For me, I received keto flu the first time I did it, tookabout four or five days. The second meter I started the keto diet, it only took two to three days. So, that might be the same for you, everyone’s a little different. And the last tip I have for you guys is to don’t cheat, do not cheat. Anytime you cheat, youpotentially put yourself back in a situationwhere you’re gonna have to go through that ketoflu all over again. So you either have to be all in or out when you’re doing the keto diet. And if you stay all in, you will see the results fast, and it’samazing, it truly, certainly is. Another tip I want to add for you guys, something I care I would’ve known before I started the ketodiet is that you need to add a fiber augment cruelly, a good deal of fiber.You’re not getting it in your nutrition, you’ll get constipatedand you’ll get backed up and that’s not entertaining. It likewise will skew the research results on a proportion, and you’ll think you’re not losing, and you might give up. Make sure you’re gettinga really heavy-duty fiber supplement that can help push all these menus through you so you guys can see the results. Along with that, I want to share one more sneaky trick, because this is something that I had to figure out on my own and it made mea while to figure out. So you’re allowed to use sugar replacements on the keto diet, right? Presumably, they’re not supposed to spike insulin, they’re not supposed to make a difference, nonetheless, I must be given to do some experiment to figure out that there are some sugar replaces out there that still have areally high glycemic index and are truly spike your insulin, which we don’t want to have happen when we’re on a keto diet.So for me, I received theonly sugar replacement that worked for me to seeresults is erythritol. You got to find it at the food market in the baking aisle inthe sugar-free section, it’s there, you can even broil with it, I’ve had some amazingdesserts with the erythritol. They perceive, I represent ittastes, super-super good, especially for keto. So just so you guys know, if you have an issue and you’redoing everything privilege, and you’re not check reactions, it could be because you’reusing sugar alternatives, like maltodextrin thatare actually spiking your insulin and aremaking it so you’re not losing load and yourbody’s using that for force instead of burning off the fatty. Another stealthy tip-off I want to make sure you know about is to make sure you don’t eat too much protein.I feel like a lot of peopledo this, me included. I absolutely didn’t realize it. But I likewise didn’t realize that if you feed too much protein, yourbody are really start proselytizing that into vigour. So then it’s not pullingfrom the fact supermarkets to burn for force, it’s pulling from the protein you’re dining. So then you don’t see develops again. So make sure you stay withinthat 20 to 25% bracket that we want for our proteinconsumption every day. I feel like those are my two main culprits when I wasn’t seeingresults on the keto diet. There likewise are a few sneaky foods that I want to make sureyou guys are aware of that do have sugars in their own homes or carbs, and we want to stay away from those’ induce we want to stay under2 0 grams of carbs a era. Most of the carbs that Ieat are vegetable carbs, and I personally foundthat if I didn’t eat fairly carbs, I feltsick or didn’t feeling all right, or felt super, super tired.And if I gobble too many carbs, then I didn’t see any results. So 20 grams of carbs was perfect for me, you might have to play withthat number a little bit, but that does give you an idea. So here are some foods thatyou need to be careful of. Spices have sugar in their own homes. You have to be very, carefully considered and look at the carb amountson every single condiment that you buy or that youhave in your fridge previously. Ketchup, super-high in carbs. Mustards are okay, becausethey don’t have any carbs.Some ranches are gonna have carbs, although ranch is kind ofmy go-to sauce on keto. I eat it with pretty much anything. So make sure you get onethat has a low-carb count to keep you under that2 0 grams of carbs a epoch. Another stealthy villain onthe keto diet is drugs. A batch of the medicines that you make, whether it’s DayQuil or Robitussin, they have sugar in them you guys. So if you get sick whileyou’re on the keto diet, you need to be careful that you don’t take anything that has added sugar. Definitely stay away from the liquids and maybe do capsules to swallow instead. That is a sneaky one and thankfully, I thought about thatbefore I took some prescription when I got sick duringmy firstly round of keto. Alright plainly, that’sa ton of information and I could’ve talked aboutthis for a whole hour, but I know you guyshave other things to do, so I’ve actually guided up everything that I’ve talked about, also included nutrients you are able to andshouldn’t eat on the keto diet to help you guys get started.I’ve written it all out for you guys, so you guys can go down belowinto the YouTube description and click on that link. It’ll make you over to my affix with all of the informationyou could ever miss, and then you guys can invoke that as much as you require, getting started would give you all the percentages again, the nutrients, the things you shouldn’t do, gratuities, ruses, all ofthat in that one post. Or you are eligible to just go toTheMeleaShow.com/ ketodiet, it’ll pull up that same page for you. So I hope you guys canuse that as a invoke, hope that helps. I would love to do another video on keto, maybe talking about the foods you are able to and shouldn’t eat and do awhole video time on that.So if you are interested in that, clearly observe below and let me know. And if you have any ketoquestions, ask me below. I am apparently not a keto professional, I can only go off of my own experience and things that workedfor me, but I would love to help you guys if I can. So request those questionsbelow and I will talk to you guys later. Thank you so much for watching, and if you’re brand new, don’t forget to reached that Subscribe button so you guys don’t miss future videos that I put out. Okay, thanks guys, see you.( uplifting upbeat music ).