The Best Ketogenic Diet Plan for Beginners

Ketogenic Diet Plan for Beginners

What is a ketone ?

A ketone is not a fat .

It’s not a carbohydrate .

It’s not a protein .

It’s kind of a combination or it has characteristics of both a fat and a carbohydrate , but it’s not either .

It comes from fat , but a ketone is an alternative fuel source .

And the way that you get ketones is you simply lower your carbohydrates in your diet or you reduce the frequency of eating .

And this is why we recommend a low carb diet with intermittent fasting .

And that way you can maximize your ability to make ketones .

Benefits of ketones 

Ketones have many advantages versus regular glucose fuel .

Number 1 , it will increase your oxygen in your body .

Number 2 , it increases your energy .

Number 3 , it supports the brain .

In fact , your brain prefers ketones over glucose .

Same thing with the heart .

If your heart is damaged or your brain is damaged , ketones are the answer and they can bypass the mechanical damage pathways and feed the tissues directly .

Gluconeogenesis 

Most of the body tissues can run-in ketones , but some parts need glucose .

And this is the confusion that people have .

They think they need to consume glucose to get glucose .

No .

There’s something called gluconeogenesis .

Okay ?

Glucose neo , new genesis , the creation of .

Your body can make glucose if it needs it from fat , ketones , proteins .

You don’t need to consume carbohydrates to get glucose .

Keto-adaptation 

Now it does take time to turn the fat into ketones .

It’s gonna take between 3 to 5 days .

It all depends on how damaged insulin is in your body , how damaged your pancreas is .

If you are a prediabetic , if you are a diabetic , if you have insulin resistance , it’s gonna take longer and longer to adapt .

But by lowering the carbs and going into intermittent fasting , you’ll get there a lot faster .

How to get into ketosis

That explains how to get in ketosis .

You lower the carb and you lower the frequency of eating .

Now why would you wanna do ketosis ?

What what is the big benefit of doing that ?

Well , you’re gonna lower insulin and most people have high insulin .

Rarely does your doctor ever test you for insulin .

They’ll test you for glucose but not insulin .

If they did , they probably would find higher levels of insulin .

The test that you would wanna do is called HOMADASHIR , and that will pick this up .

Too much insulin causes insulin resistance .

Insulin resistance is behind prediabetes .

Insulin resistance is behind metabolic syndrome , high blood pressure , fat in the gut area right through here .

And prediabetes leads to diabetes .

So in reality , diabetes stems from high levels of insulin at certain point and so keto and intermittent fasting will lower insulin .

And that is the big benefit of doing this .

More benefits of keto and intermittent fasting 

There’s a lot of other benefits too .

You can reduce fat in your liver .

You can improve your cognitive performance .

You can improve your your mood .

You can help decrease blood pressure , decrease inflammation , improve your energy , and decrease your belly fat .

But the real big benefit that allows you to do this eating plan is your hunger goes away .

Okay ?

Without being hungry all the time , it makes it really easy to do long term as a healthy lifestyle .

And there’s even additional benefit if you’re doing intermittent fasting .

That’s autophagy .

Basically what this is , it’s a recycling of garbage in your tissues .

So all the damaged protein , the protein that your body doesn’t need , it’s clogging everything up .

Guess what ?

Your body will recycle that and turn that into new amino acids .

That’s one of the big , things about autophagy .

To do this , you have to fast at least for 18 hours .

The combination of keto and intermittent fasting

So the combination of keto and I f work very , very nicely together because if you just do keto without intermittent fasting and your metabolism is slow , you may not achieve your weight loss goal or your other goals .

How-To-Combine-Keto-and-Intermittent-Fasting

Because it would take a very very long time and sometimes it’s not gonna work .

Why ?

Because the frequency of eating in general will trigger insulin .

So the frequency of eating is actually very , very important in relationship to you lowering insulin .

Alright .

Healthy keto vs. dirty keto 

Then you have this concept of a healthy keto plan versus dirty keto .

Of course , we recommend the healthy keto .

And this basically is higher quality ingredients , grass fed , wild caught , pasture raised versus conventional type foods right here .

With healthy keto , you’re focused on nutrient dense foods .

With dirty keto , you’re really just focused on keeping your carbs low .

When you do healthy keto , you end up looking a lot better than doing the dirty keto .

Alright .

The rule of thumb is don’t eat unless you have hunger .

Okay ?

Unless you have the sensation of being hungry .

keto

When you’re doing the healthy version of keto and you’re doing enough leafy greens and vegetables , okay , and you’re doing enough healthy fats , and you’re improving insulin resistance , you’re not only gonna be full , but you’re gonna be satisfied .

Your plate on keto

Now if you look at the pie chart here , we have about 5% carbs of your total calories and then 5% vegetables , which by the way actually adds up to a lot because if you look at the carbohydrates in vegetables , you minus the fiber giving the net carb .

It doesn’t come out to a lot of calories .

So if we look at the total carbs which would include like berries , hummus , nuts and seeds .

There’s a little bit of carbs in those .

And you combine the vegetables , that’s like 10% .

Then we have 20% protein and then we have 70% fat .

Now the fat looks like a lot but realize fat is basically double the calories of other macronutrients .

 plate with your food on the plate

But if we actually look at an actual plate with your food on the plate , if you just look at it like this , to keep it really simple , half the plate vegetables .

Okay ?

A quarter would be protein and a quarter would be fat .

But because protein and fat usually come together , that’s gonna be pretty much half your plate .

That’s what it should look like .

The benefit of the vegetables are the vitamin c , the minerals , other nutrients and phytonutrients .

Okay .

I’m going through this really fast but I’m just giving you a summary .

In the next few videos which I’m gonna put a link down below , I’m gonna talk more about exactly what to eat when you’re eating .

But I wanted to give you the simple overview of all the most important things .

So now let’s just put it all together .

How to do keto and intermittent fasting 

Ideally , when you wake up in the morning , if you keep your carbs low , you’re not gonna be hungry .

So you wanna skip breakfast and push it forward to the point where your breakfast now becomes your lunch .

So don’t eat in the morning .

You can do coffee or tea .

How to do keto and intermittent fasting 

So ideally , your first meal would be at lunch right here .

And then your second meal would be at dinner .

So you’re doing 2 meals a day .

If you keep this within a 6 hour window , that will give you an 18 hour fast .

Now what’s really magical about 18 hours is that’s when the autophagy starts .

So you start getting some really cool benefits .

The way that you’re gonna avoid snacking between the meals is you’re gonna add a little more fat with this meal and this meal to be able to go longer .

And then as you start doing it and becoming more adapted , you can kinda cut back on some of the fat because you’re gonna be burning your own fat .

And your own fat is the healthiest fat that you can burn .

But the key is this 18 hour fast right here .

If you have to snack within your eating window , fine if you need to do that .

But we don’t wanna snack after the dinner all the way to the next , first meal .

keto and intermittent fasting

You can drink fluids .

You wanna take electrolytes and b vitamins for sure and sea salt .

That’s a necessity but we recommend that you don’t eat anything .

The common foods that are really good to focus on would be pasture raised eggs .

Okay .

Organic if at all possible .

Shellfish , fish , sardines , meats , organic , cheese .

Now a lot of people don’t do well in cheese .

Cheese has a lot of hormones .

It’s not good for people with prostate issues .

It’s not good with people that have allergies .

So some people do not do well in cheese .

Personally , I do a small amount of cheese .

And if I’m gonna consume cheese , it has to be grass fed organic .

I usually get European cheese and I don’t have a tremendous amount , but you can overdo it with cheese

Olives , that’s a must .

Avocados , lots of vegetables .

7 to 10 cups , very beneficial .

Nuts , for some people they don’t do well on that .

keto and intermittent fasting 

Especially if they’re prone to kidney stones , you have to be careful with almonds .

Okay .

As well as spinach .

So I’d avoid those if you’re prone to kidney stones .

Also seeds like sunflower seeds , perfect on a ketogenic plan .

Alright .

Here you have it .

The basic ketogenic plan for beginners .

Common foods to focus on while on the ketogenic diet plan

• Pasture-raised eggs

• Shellfish 

• Fish 

• Sardines

• Organic meats 

• Cheese 

• Olives 

• Avocados 

• Veggies 

• Nuts 

• Seeds 

Dr. Berg

I am a health educator specializing in weight loss through nutritional and natural methods such as the keto diet plan and intermittent fasting

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