How to Do a Keto Diet: The Complete Guide

Date: 2020-10-25 14:00:11

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This video will serve as a complete guide to those wanting to begin a keto diet, or are looking for a refresher on how to properly do a keto diet!

Everything that will be covered within this video (time stamps):

5:15 – What is a keto diet + the benefits of a keto diet
6:26 – What keto is NOT; debunking keto fallacies (ketoacidosis, paleo, all animal protein, etc.); keto & muscle sparing; keto sustainability (metabolic rate); keto & therapeutics (brain)
9:45 – What is fat adaptation (ketones vs glucose)
12:07 – How to prepare to begin a keto diet
15:03 – Caffeine on keto
16:19 – First steps
18:13 – “Keto flu” explained + electrolytes
20:27 – How to workout on keto
24:00 – Keto & cholesterol
26:07 – Net carbs & fiber (soluble vs insoluble)
27:30 – Keto coffee
29:10 – How to measure your ketone levels
30:22 – Sweeteners on keto
32:21 – Meal timing
33:19 – Best vegetables on keto
34:01 – Drinking on keto
35:19 – BCAAs & Whey on Keto
36:26 – Fruit on keto
37:43 – Best & Worst Fats
40:54 – Will too much protein kick you out of keto?
42:35 – Supplements to take & tips & tricks to enhance keto

Enjoy, and I’ll see you in the comments!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/
https://www.sciencedirect.com/science/article/pii/S0026049515003340
https://link.springer.com/article/10.1007/s11745-008-3274-2
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217514

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