Now I know I've made a few videos about being keto And if you already are on a keto diet you understand everything that I'm saying and you understand what it means.
I have a lot of people asking me questions about, “Okay so, I mean I get that your keto, but what does that mean?” Here we go, so a keto diet is essentially just a low carb diet and what do I mean by that? Specifically, what do I mean by a low carb diet? So I mean under 20 net grams of carbs per Day now, what is a net carb a net carb if you're looking at the back of the box on the nutrition facts, so a net carb is your What if I highlighted it? Oh my god? I am so youtube.
If you look at the nutrition facts you take the total carbohydrates which is right there Okay, so you take the total carbohydrates minus the dietary fiber or fiber? However it says it on the back should say dietary fiber So you take total carbohydrates minus dietary fiber? And then that gives you your net carbs so this per serving of this food it has, hello buddy so it has three net grams of carbs so what technically happens in the body when you go on a keto diet? A Keto diet has the goal of ketosis so Ketosis is the body's natural reaction when it starts to use fat for energy instead of glucose so when you're eating a keto diet you're not giving yourself any sugar that doesn't occur naturally and vegetables So your body will start burning fat for energy instead of burning sugar for energy that's Basically what the goal of a keto diet is you want to go to go into ketosis? now when you go into ketosis your body will produce what's called ketones and You can find ketones in the urine blood or breath so if you are on a keto diet and a doctor says oh? There's ketones in your blood.
It's actually a good thing.
It means that your body is burning fat for energy as opposed to glycogen That's it, so it's not a huge deal.
It's totally fine.
It happens naturally in the body nothing to be concerned about so You want to start a keto diet! What do you eat? That's always the huge question! What do you eat? so when you're going into a keto diet you want to remember What not to eat more than you remember what to eat? So when you're thinking about what not to eat you can't eat any grain sugar Starchy vegetables or fruits all of these are too high in carbs to be on a keto diet so you can have meat beef, salmon, chicken, turkey, Um.
I don't know what other meat is Meat, you're gonna.
Do you know I don't know you can have me um You can have leafy greens like spinach lettuce kale, whatever You can have any vegetables that come above ground like cauliflower You can have high-fat dairy such as heavy cream. I put it in my coffee.
You can have nuts and seeds I'm gonna go on a little bit of a side note on nuts and seeds they're easy to overeat so make sure that you don't over eat them watch the carbs in them and watch the serving size cuz a Lot of the time the Nutrition Facts label is for a specific serving like this has three servings in the entire box So you want to make sure if you're gonna eat an entire bag of like cashews that you check what the serving size is And how many servings you're actually eating double *tsk tsk* Think about that Avocado Is its high fat it does have carbs in it, but it's mostly fiber And so it barely counts as carbs.
You can have low sugar berries like raspberries blackberries and blueberries.
You can use stevia as needed if you don't know what stevia is do you live under a rock or not in California um? I'm just kidding.
That's probably rude, so stevia is a natural sugar natural sweetener, so stevia is a natural sweetener that you can use in things like coffee or or tea or Things that you would normally put sugar in Um So this is stevia It's a natural sweetener.
It comes in a glass jar this one I think may have come from Whole Foods, but you can get it at Trader Joe's.
I think everywhere sells at Target, Walmart, whatever But I know for sure Whole Foods and Trader Joe's has it so That's a thing so when you get it.
It comes in just this little dropper thing and *bloop, bloop, bloop, bloop* I wouldn't use Okay, so this stuff has a little bit of an aftertaste if you use it, and you've never used it before It takes a little bit of getting used to but you do get used to it I promise even my mom was like, Emilee you get used to it!” and 15 year old me was like, “whatever mom!” You get used to it You're right mom um And if you need a little bit of sweetener in your coffee or tea or whatever? Use this because it doesn't take your body out of ketosis stevia and last but not least you can have fats such as Like I know that I said high fat dairy before but you can have like cheese like these baby bells You're gonna have butter like this Kerry Gold which is good because it's grass-fed you can have Olive oil you can have avocado oil you can do coconut oil You can I Can't think of anything else.
That's fat, but I know that exists cuz I eat on a daily basis.
I promise I eat food I Would recommend if you're gonna start a keto diet you do need to get something like MyFitnessPal any calorie counter or whatever You want to make sure that you're keeping track of what you're doing because it is very easy to lose track of how many carbs You're eating when you're thinking about carbs It'll also tell you how much fat and how much protein you're eating and that leads me to my last thing to remember When doing a keto diet.
A keto diet is low carb, moderate protein, and high fat.
You want to make sure on your little calorie tracker that it does show you how like where your Percentages are and I just know that my Fitness Pal does it, but it will show you what percent of your day has been carbs protein and fat So I would recommend getting that one because you want to make sure that the smallest chunk of your day is cards the bigger chunk of your day is Protein and the biggest chunk of your day is fat so that being said I really hope that cleared up a little bit of questions that you may have had about what a keto diet is and If you have any other questions leave them in the comments below.