- – From Yo-Yo Diets To One Big WAKE UP Call [00:43]
- – My Turn-Around Point [03:24]
- – How Taking It Step By Step Can Help You Go Keto [05:16]
- – Step One: Add Intermittent Fasting [06:49]
- – Step Two: Add High Quality Oils [09:33]
- – How To Acclimate Yourself To Oils [11:50]
- – Step Three: Start Removing Carbs [13:28]
- – Step Four: Increase Your Food Quality [16:29]
- – Why “Diets” Are A SCAM [18:08]
I’ve been doing keto for YEARS, and when I first got started, I had NO idea what I was doing. I tested and tweaked a lot of things to get to where I’m at, and I’ve learned a lot along the way. If I was going to start keto TODAY, for the first time, I’d do some things totally differently. I wanted to share those things with you so that you can reap the rewards of my years of toying around with the keto diet! There are four big steps I’d take in starting keto today:
- – Start with intermittent fasting,
- – Add in high quality oils,
- – Start decreasing carbohydrate intake, and
- – Increase the quality of your foods
If you want to learn more about each of these steps, watch the video above!
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If I Were To Start Keto Today
Before I discovered keto, I had been yo-yo dieting for YEARS. I finally got to a point where, even though I thought I had been living healthy, I was at my highest weight EVER, and I didn’t know what to do anymore. I finally threw in the towel and decided to focus on how I FELT rather than on how much I weighed, and that’s when I looked into keto.
When I started keto, there wasn’t nearly as much information out there as there is today. I had to figure a lot of it by myself, by testing and trying new things to see what was actually going to work and what wasn’t.
If I were to start a keto diet TODAY, there are a lot of things I would have done differently to see results faster. I wanted to share that information with you so that if you’re looking at trying out the keto diet, you can be successful!
One of the main reasons people start, and then quit, keto is because they get overwhelmed, so I’ve broken this down into a simple, step-by-step process that makes it easy to tackle the diet bit by bit. Read on below!
Start With Intermittent Fasting
Intermittent fasting is simple. The idea is that you spend 16 to 18 hours a day without eating any solid foods. I usually start my fast in the evening, say 8 PM, and then I won’t eat again until two or three the next afternoon.
There are dozens of articles out there that outline the benefits of intermittent fasting, from how it helps clean up dying cells and increases mental function. Your body has a chance to get you into a healthier state, because it has the time to clean out some of the garbage going on because you aren’t always stuffing it full of more food.
When you start intermittent fasting, don’t worry about changing much else in your diet right away. Give yourself time to get used to having that break. Do it for a week or two before you jump into step two.
Add In High Quality Oils
Once you’ve got your intermittent fasting down, start adding in high quality oils during your fasting time. One of the top recommended oils for keto across the board is MCT oil, which is basically a coconut oil that has been pared down to have the most essential chains for ketosis.
Adding MCT oil to your fast can be really easy, but you want to make sure you take it slow. I add my oil to my morning coffee or tea (no sweetener!) and that’s it. That’s all I do during my fast. But like I said, you want to take it slowly.
If your body is used to burning carbs, piling on a lot of oil can give you an upset stomach, so add the oil in teaspoon at a time until you’re comfortable consuming a tablespoon or two every morning.
Decrease Your Carb Intake
This is the step when you’re finally going to start decreasing carbs. I recommend this as step three because the hardest part about keto is giving up carbs, and if you jump right into a high fat diet without slowly weaning off carbs, you can get what they call the “Keto Flu.” Basically, you may start feeling sick because your body isn’t used to burning oils yet.
So if you’re doing intermittent fasting and you’re kicking yourself into ketosis during the fast by using some high quality MCT oils, slowly trading out carbs for healthy fats and proteins will be less of a shock to your system.
If you can keep your carb intake under 40 – or ideally, 20 – grams a day, thats when you’ll really start to see the benefits of the keto diet really starting to kick in.
Now, cutting carbs can be the hardest part of this whole process, so I recommend doing it five out of seven days of the week, with your off-days split up, to ease into it. This is also great because it gives you a chance to see what it’s like when you’re eating carb heavy, compared to your low-carb days. You’ll get a really good feeling for what having a lot of carbs actually does to your body!
Increase Your Food Quality
To be totally honest, if you just do the top three steps, you’ll be on your way to a great keto diet, and adding this bonus one will really just help you hone in to totally rock it.
Upgrading the quality of your food – think buying grass fed beef, free-range chicken, or organic fruits and vegetables – is a great way to really take care of what’s actually going into your body. It’s crazy to think of the difference between grass fed and grain fed beef. It’s basically a different food entirely!
In general, I go for quality over quantity. If it's a matter of having more of a food of a lower quality or less of a food of higher quality, I'm always going to choose the second.
For some people, this can be a challenging step, but for me, I found it one of the easiest things I could do that did have an impact on my keto diet.