Please watch: “Artificial Sugar | Keto Holiday Season”
II part Series on the Basic beginners guide to the Ketogenic diet (Basic version)
Part 1. The Ketogenic Diet explained/ how do I get started?
Part 2. How to shop for the Ketogenic Diet (Saturday’s Video)
Part 2. How to read labels in the Grocery Store (Brief overview tonight/ Saturday’s video)
Part 3. Simple meals to prepare of Keto—Eating out on Keto
1. EAT WHOLE FOODS/REAL FOODS
2. Keep Blood sugar low— do not raise BS
3. Point of keto is to reach a state of ketosis
Reddit : https://www.reddit.com/r/keto/comments/27vx2z/beginners_guide_to_keto/
The above is an awesome resource for the Keto diet where you are a beginner or a veteran.
What is the ketogenic diet- It is a diet that causes your body to break down fat into ketones for your body to use as a source of energy.
How do I reach a state of Ketosis: It’s simple, just eat more healthy fats and avoid un-necessary carbs.
What are un-necessary Carbs?
Grains: wheat, corn, rice, oats, beans, chips, hidden carbs in dressings, pasta, quinoa
Sugar: White sugar, Raw sugar, honey, molasses, fruit, syrups, agave nectar, maltodextrin, Dextrose, corn syrup, fructose, Splenda (artificial sugar blends)- These tend to have ingredients that have bulking agents that add carbs and raise BS
Truvia— blend of stevia and erythritol
Splenda- blend of maltodextrin and sucralose
Agave Nectar- Mostly fructose sugar
Raw Stevia – blend of dextrose (a sugar/carbohydrate) will turn to sugar in your blood stream and stevia
Diet soda- has aspartame can slow weight loss down…. This happened to me.
Soy and Corn are to two leading GMO crops I would avoid items with these ingredients.
*****I will speak more on artificial sugar in a separate video*****
Spuds- Yams, potatoes, rutabaga
So avoid the above items to have a successful transition on the ketogenic diet from being a carb burner to a ketone/fat burner.
So what Can I eat?
Meat including beef, pork, lamb, duck, chicken, seafood (but you want the fatty cuts)
Oils- Olive, Avocado, Coconut oils, Lard, Duck Fat, Beef Tallow, Lamb Tallow, Bacon grease
Vegetables- All non-starchy veggies such as cabbage, broccoli, cauliflower, turnip, mustard, collard, kale, asparagus, green beans, lettuce, arugula, turnips, all green leafy veggies, cucumbers, avocados, very limited amount of tomatoes
Dairy- any hard cheeses, heavy whipping cream in limitation
What to look for on labels as I grocery shop?
Look for Carbs, calories, sugar, fiber but most of all look at the ingredients on a label. Your shopping will take you longer and you will be surprised where you find hidden sugars.
***Example*** Salad Dressing Bottle; popcorn; bacon; soy sauce3
How do I prepare my foods?
Make your meals basic and simple. They will taste very flavorful.
Fried Chicken, Pork Chops, steak, Lamb chops (speaking of that what I’m making this weekend); greens or salads 1 portion/1 cup. Try to buy fresh vegetables. Cook meat in fat then enjoy.
It’s that simple guys.
Personally speaking and I would recommend not eat out in the beginning. You have no control over what seasons or ingredients the chief puts in his meals. He might have used corn or potato starch. Until you get your footing and full understating on the keto diet I would refrain from eating out. This is just my opinion. Plus you will save a ton of money.
Remember guys the holidays are coming up. Remember what you put in your month can be a game changer for some.