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Loss Calories

• Simply lower your carbohydrates and intake minimum food that is diverse than dropping your calories. By intaking minimum food, you are going to lower your calories.
• You could actually eat high quantity of food just not as recurrent why is it a good idea to eat control recurrent food because each while you eat your initiation insulin each while you eat carbohydrates you activate insulin so we are just trying to lower this insulin the combination between these two are very powerful.

Low Carbohydrates

• So, what are you going to eat in a meal well first thing you have to eat low carbohydrates? So, you want to cut down all your carbohydrates that includes sugar and I am talking about honey, agave nectar, brown sugar, white sugar, date sugar, all sugar you can replace it in various recipes with what's called sugar alcohols?

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• Sweet alternative sugar sources that you can use so that means that when you go buy food you have to start reading the labels and looking at the sugar content you want it as close to zero as possible.

Fruits

• You want to avoid fruit except for berries there's three berries’ raspberries, strawberries, and blackberries. You can have those in small amounts but no other fruit especially apples grains like wheat flour that they make breads pasta, cereal, crackers, biscuits.

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• You want to avoid that but there's a substitute there's a people use almond flour to make all sorts of things from pizza crust to bread to you name it so there's a lot of recipes that you can use as an alternative grain avoid starches like potatoes. There are all these recipes that you can make out of cauliflower that is very similar to the starches not identical but you can make things that are very close to tasting like mashed potatoes.

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Vegetables

• You can even make a cauliflower crust for your pizza it's quite good. When I say cut out all the carbs there's an exception vegetable. In fact, you want to consume more vegetables at least seven cups you know even more that could be salads or other types of vegetables like bell peppers like cabbage like broccoli.

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• I am teaching you can even do carrots and tomatoes beets don't worry about that you can have those and the last point about vegetables is that ideally if you eat them first it's going to be a lot easier to consume seven cups than after you have the protein and fat. Because this is going to fill you up pretty fast so I always consume the vegetable first now you can consume it at the same time but just as a strategy to make sure you get enough vegetables in your diet.

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• I like to consume these first because very few people consume enough vegetables and one last point vegetables provide two things, they provide food for your microbes that then help your blood sugars and help give you energy. Also, they provide a lot of nutrients like potassium and magnesium and even vitamin c because what are we trying to do we're trying to do keto correctly and by correctly, I mean healthy.

Proteins

• When you work out hardcore you are going to need maybe more protein so rather than have a little scale and measure it just consume protein the size of the palm of your hand maybe a little bit more a little less just to kind of keep it really simple at this level.

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Types of Proteins

• The type of proteins is meat, fish, chicken, seafood, eggs, cheese, unless you have an allergy or any type of severe gut issue nuts or nut butters. If you buy peanut butter or whatever you read the ingredients to make sure it doesn't have added sugar. You don't want to add sugar to any of these because sometimes when you have like deli meats, they have dextrose in there or extra sugar.

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• You start with your protein the key with the protein is not to consume lean protein or low-fat protein try to consume protein that has more fat. Why? Because that's going to help your insulin levels when you consume protein. That's very low fat and lean as in like powders especially like whey protein powder you majorly increase insulin versus consuming fattier meat or fattier fish or like brie cheese which is has more fat so that's a really key point about protein.

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Fats

• Higher fats mainly we're talking about the calories there's more than twice as many calories in fat than there is protein in carbs. So, based on calories it would be a higher fat diet. When you’re consuming the protein. You're consuming a lot of the fat in your diet already because protein always comes with fat but you may add some additional fats.

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• Let's say some avocado butter to cook your food in or let's say you melt the butter on your vegetables which is a good idea. Because the veggies have certain fat-soluble natural chemicals in there that are good for you even antioxidants, they're called phytonutrients and adding oil to your salad whether it's olive oil or butter over your vegetables will help you extract those nutrients out of that meal.

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• That's why it's good to combine these things right here olives or olive oil is very good coconut oil is actually also pretty good and of course some of these are in the fat category like nuts.

• If you're starting keto a lot of times people add maybe some nuts or cheese after the meal to be more satisfied so that's something that they do and so that's why I said eat this third but of course it could be within the meal.

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Avoid Harmful Fats

There's certain fats you definitely want to avoid

• Soy oil
• Corn oil
• Canola oil
• Cottonseed oil
• Safflower oil
• The sunflower oil
• I would be careful about consuming too much of those they have chemicals in them but the problem is they're highly inflammatory. Even though it's a fat it's the wrong type of fat that you want in your body and you probably see these in salad dressings and many different products like mayonnaise.

Hungry and Habit

• Sometimes you might get a little bit of hunger but you still feel strong. You still feel fine your mood is good.

• We'll try to push through that there's also a difference between hunger and also like a habit people have like a habit of eating all the time even when they're not hungry because they feel that they're not as full as maybe.

• They should be so you don't have to be full all the time we're talking about hungry and a true hunger is like I feel like I really need to eat. I feel a little bit weaker. I feel a little shaky. I am starting to notice and am a little bit more irritable.

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• That is what we're talking about not some little temporary hunger number two ideally you want to skip the breakfast you can do this on a gradual level where you keep pushing your breakfast later or just cut it right out and just skip breakfast instead have your coffee with a little butter in it a tablespoon of butter.

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• Which will help you greatly in making ketones which is very therapeutic to your brain and it'll satisfy you so, as you're trying to transition into the state of ketosis which you're burning fat because ketones are a byproduct of burning fat if you add MCT oil that will give you ketones.

• It'll make the transition a little more comfortable especially with your cognitive function so this is a good idea and if you did this coffee with this these two fats it's going to be very easy to skip breakfast.

• Also, I want to note that about 8 am in the morning is when you have this hormonal shift with cortisol might go up and you may find a temporary about a half hour kind of a sense like I am ready to eat something.

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• It's the cortisol it's a hormonal shift and it can increase your appetite just ignore that and push through that. So, you have to skip our breakfast.

• It is very importantly do not snack through the day that little snack even though it's low number of calories will make you hungry eating stimulates hunger especially if it's in the form of a snack.

• So, just cut out all snacking it's very important if you get the temptation the snack just realize that you didn't consume enough fat at the last meal so, the next meal add more fat to the diet.

• You can go easily from one meal to the next so it's important to add more fat to go longer there's a lot of details typically you can drink water, tea, coffee, anything without sugar you can take your vitamins it's not going to be a problem.