The Ketogenic Diet Plan for Beginners

The Ketogenic Diet Plan for Beginners

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now I have done a lot of videos on the ketogenic diet but I wanted to include a new video for beginners with all the updates but I want to make it really really simple so let’s just start with the basics what is a ketone a ketone is not a fad 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 in a minute fasting and that way you can maximize your ability to make ketones ketones have many advantages versus regular glucose fuel number one and it will increase your oxygen in your body number two 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 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 ok 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 now it does take time to turn the fat into ketones it’s going to 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 pre-diabetic if you are a diabetic if you have insulin or is instance it’s gonna take longer and longer to adapt but by lowering the carbs and going in in a minute fasting you’ll get there a lot faster that explains how to get in ketosis you lower the carb and you lower the frequency of eating now why would you want to 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 tests that you would want to do is called Homa – ir and that will pick this up too much insulin causes insulin resistance insulin resistance is behind pre-diabetes insulin resistance is behind metabolic syndrome high blood pressure a fat in the gut area right through here and pre-diabetes leads to diabetes so in reality diabetes stems from high levels of insulin at certain point and so keto and in amana fasting will lower insulin and that is the big benefit of doing this there’s a lot of other benefits too you can reduce fat and your liver you can improve your cognitive performance you can improve your mood you can help decrease blood pressure decrease inflammation improve your energy and decrease your a 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 an additional benefit if you’re doing intermittent fasting that’s a toff adji basically what this is it’s a recycling of garbage in your tissue 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 etapa G to do this you have to fast at least for 18 hours so the combination of Quito and if’ work very very nicely together because if you just do Quito without in a minute fasting and your metabolism is slow you may not achieve your weight loss goal or your other goals because it would take a very very long time and sometimes it’s not going to 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 all right 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 Wow caught pasture-raised versus conventional type foods right here with healthy keto you’re focused on nutrient-dense foods with dirty Kido you’re really just focused on keeping your carbs low when you do healthy keto you end up looking a lot better than doing their dirty keto alright the rule of thumb is don’t eat unless you have hunger okay unless you have the sensation of being hungry 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 going to be full but you’re going to be satisfied now if you look at the pie chart here we have about 5 percent carbs of your total calories and then 5 percent vegetables which by the way actually adds up to a lot because if you look at the carbohydrates and vegetables you – 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 but if we actually look at an actual with your food on the plate if you just look at it like this to keep it really simple have to play it vegetables okay a coordinate would be protein and quarter be fat but because protein is fat usually come together that’s going to be pretty much half your plate that’s what it should look like the benefit of the vegetables are the vitamin C and 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 ideally when you wake up in the morning if you keep your carbs low you’re not going to be hungry so you want to 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 so ideally your first meal would be at lunch right here and then your second meal would be a dinner so you’re doing two meals a day if you keep this within a six-hour window that will give you an 18 hour fast now what’s really magical about 18 hours as that’s when the etapa G starts 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 okay and then as you start doing it and becoming more adapted you can kind of 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 but within your eating window fine if you need to do that but we don’t want to snack after the dinner all the way to the next first meal you can drink fluids you want to take electrolytes and B vitamins for sure and sea salt that’s a necessity but we recommend you you don’t eat anything become foods that are really good to focus on would be pasture-raised eggs okay Organic it’s 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 is 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 going to 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 especially if they’re prone to kidney stones you have to be careful with almonds ok 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 so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications 

This Post Was All About The Ketogenic Diet Plan for Beginners.
The Ketogenic Diet Plan for Beginners

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Regarding the Ketogenic diet, I will cover the most important things for beginners. 

For more info about the healthy ketogenic diet plan, go here:

Overview of Healthy Ketogenic Diet and Intermittent Fasting:

Timestamps 
0:12 What is a ketone? 
0:50 Benefits of ketones 
1:24 Gluconeogenesis 
1:56 Keto-adaptation 
2:23 How to get into ketosis
2:29 Why to do ketosis 
3:30 More benefits of keto and intermittent fasting 
4:29 The combination of keto and intermittent fasting
5:03 Healthy keto vs. dirty keto 
5:55 Your plate on keto
7:22 How to do keto and intermittent fasting 

In this video, we’re going to cover the keto diet plan for beginners.

What is a ketone? 
A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it’s not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating. 

That’s why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones. 

Benefits of ketones:

• Increases oxygen in the body
• Increases energy
• Supports the brain 
• Supports the heart 

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis. 

It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is. 

How to get into ketosis: 

• Lower your carbs
• Lower your frequency of eating

Why should you do ketosis?

• To lower insulin

High insulin levels cause insulin resistance. 

Insulin resistance in behind:

• Pre-diabetes
• Diabetes
• Metabolic syndrome
• High blood pressure
• Fat in the gut area

More benefits of keto and intermittent fasting:

• Reduce fat in the liver
• Improve cognitive performance 
• Improve mood
• Decrease blood pressure
• Decrease inflammation 
• Improve energy
• Decrease belly fat 
• Autophagy 

* Your hunger goes away with the keto diet and intermittent fasting. 

* Keto and intermittent fasting work best when combined. 

* I recommend healthy keto over dirty keto. 

* Don’t eat unless you’re hungry. With healthy keto, you will be full and satisfied. 

* Autophagy starts after about 18 hours of fasting.

* When fasting drink fluids, take electrolytes and B vitamins, and take sea salt. 

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. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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