Why would I want to be in ketosis all the time it's a state of emergency for the body LOL for women it can disregulate high thyroid hormones if you're in ketosis all the time
This is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fastingThis is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fasting according to fasting experts like Jason Fong
@@tigertalks1567 I didn't say you need to be in ketosis all the time. 0.5 mmol/L is considered ketosis and if you follow the steps in this video you can likely achieve that in 12 hours.
I was in a moderate state this morning 4.0 mmol/l . That's when I do my weight training. I have the first meal right after training with 40g of carbs and 20g of fructose. This gives a short spike of insulin for muscle growth. The last meal is no carb, mod protein and high fat. This puts me back into KETO before bed and into the next morning for my next training session. At 70yrs I am still building muscle! And thanks for that keto strip tip about not being accurate. I was wondering why there was such a discrepancy between the finger stick and the urine strips.
@@tigertalks1567 That's only if you're a full sugar burner. If you're keto you're in ketosis most of the time if not always. If you're not in ketosis after a 19 hour fast then you're eating tons of carbs.
1. 20-25 mins. sprints (can be on rowing machine, sta. bike) or (backup option) low intensity cardio 30-60 mins.; 2. Load up on fats after the exercise (high fat-esp. coconut oil, avocado; moderate protein-80/20,only trace carbs; 3. Fast 12 hrs. (can be overnight) to deplete glycogen Don't forget electrolytes and hydration
THANK YOU. I get SO weary of wanting information but having to listen to 30 min of rambling. I love it when people summarize in the comments. THANK YOU THANK YOU THANK YOU.
@IronSolid - thx. I was about to make the same/similar comment but thought I'd check other comments first. This list is what I came for, not the 12 min of babble, mostly at the beginning. I am one of those people that will watch the babble after the key elements are presented but get pissed off with the format used above. Thanks.
It’s a journey. 6 months for me and I’m almost down 60 lbs. It really IS getting easy to move, and move longer. No marathons, but definite, observable, and kind of life changing improvement. It worth it.
I am down 51 pounds. I doubt that the entire 14lbs is water. I lost 10ilbs in the first week and continued to lose each week. Sure, about 8 ilbs is glycogen stores being depleted but the rest is fat and the first place to empty of fat is the liver. Keep it up!
I have been on a clean keto diet on a 18:6 ratio and have gone from 224 down to 179 since April 17th, 2022 and I feel great. I will be 61 on Halloween and I feel 15 years younger.
I've been fighting the Keto "flu" for what seems like forever and never figured it out that my electrolytes were low until seeing this video. Took a electrolyte tablet after watching it and went to bed. Woke up clear and rejuvenated. Thank you!!
@@brianvanlier9206 I took a watermelon Nuun. I have to take them regularly now to avoid the downturn. It may work differently for you than me. It’s just what I figured I would try and it worked for me.
Hello, Kate. Thank You for your informative content. I started about 2-3 months ago having my first meal between 11 am - 1 P.M. then have dinner between 5- 7. This allows my body to have at least 15-18 hours without eating. I have lost around 15 pounds and down 2 pant sizes. I turned 70 a few months ago , I have more energy. One key factor that works for me is to work out intensely 3 times per week. My goal by the end of 2023 is obtain to get off all meds.
Definitely on the right track and you should be proud of your progress so far! hopefully your friends and family will hold you up as an example of what is optimal!! I have no doubt you'll be off all your meds soon!
Getting hyped! Had worked out this morning. 1. Coffee with whipping cream and mct oil. 2. Had fats at dinner w/sardines. 3. Last meal at 6pm... Fingers crossed to get back into ketosis.
Great video… two things I would like to add is 1)consistency, like any plan it’s not over night… it took myself a week to truly get over ‘keto flu’ and I was surprised how easy it was to unfortunately get off ketosis 2) be prepared to at the minimal double your water intake… I’ve found that I cannot consume enough water, and that is even with electrolyte supplements… 12 hrs is good but 16 hr fasting is better, as well I do a 24hr fast once a week. One month in started at 207 at 177cm, now 187 and weight lifting weight has been steady increase!
A quick word on pickle juice @HealthCoachKait - It's benefits aren't related to replacing elecrolytes (as far as muscles cramps are concerned). Pickle juice chemically stimulates a reflex in the back of the throat. This reflex has been shown to decrease activity in the alpha motor neurons which causes muscle relaxation. You don’t even have to swallow the pickle juice to trigger the reflex, which can relieve cramps in less than 3-4 minutes. It is possible that other noxious tasting substances may also provide relief from exercise-associated muscle cramps. That said, keeping electrolyte levels topped up when in ketosis is key when looking to avoid Keto flu. Drinking water with a small amount of salt added is usually sufficient to avoid keto flu symptoms.
There is no one size fits all. I have been deep into ketosis and lost no weight, I have also not been in ketosis and lost weight. I no longer get fixated on it in the short term. I focus on how I feel.
Try cycling your caloric intake. Higher one day, lower the next day. It is impossible to not change your weight while doing this, unless you are a robot. Eat fat to burn fat. If you are not losing weight then you have no fat? Eat carbs to make fat. Keto is like marriage. It only works if you don’t cheat.
You can be in ketosis and not show it in test strips, breath, etc. If you’re using all the ketones on fat burning and energy very few are left over to show up on a test. It’s actually the perfect balance. I try to stay in the “trace” level.
Thanks for this video!!! I followed a keto diet for 2 years and felt great! Then COVID hit and I got off track. Now 1 year later, I feel awful and overweight!! need to get back on track! This video has inspired me.
I've lost 125 lbs, down from 380 to 255 by cutting carbs totally, water and coffee only fasting, and lately since i can walk again, exercise. My life is totally different now and I'm working again after being so bad of i couldn't work for the last four years. My legs would go numb after about 10 minutes of being on my feet, my muscles in my feet were destroyed, and my back hurt so bad i couldn't stand it. I was a walking heart attack and just gave up on life. I honestly think i was going to die within 6 months of things didn't change, i felt like death all the time. I had all sorts of other problems i didn't even list here and don't want to talk about, and they all disappeared. I was even able to pay soccer with my kids, 3 months before that i couldn't even walk through the front yard without nearly collapsing. I started coaching them and teaching them basics and their lives improved a ton as well when i started fixing myself. Oh, I'm a single dad of two kids without their mother in the picture. So doing things like that is incredibly important to them, and they responded even better than i did.
@richardcoleman9284 meats. Fish, chicken, hamburger, steak, pork, elk, venison, lamb, etc. I cut almost everything else out. Before that, I ate almost nothing but pastas, breads, and sweets, and i drank 3 or 4 sodas a day, minimum. Any meat I ate, I ate with BBQ or ketchup, which is LOADED with sugar. I also ate a lot of Chinese takeout. So many of the sauces are basically nothing but sugar. And rice, of course, is basically just sugar. And I could never seem to get enough of it. For a while, I allowed myself 1 soda a week, or a couple pieces of candy, or something like that, but I have a real tendency to stray and want more. So eventually I just had to say no to all of it. I still have a salad sometimes, or a small amount of whatever veggie is being served, but small amounts at most, and rarely.
Tip: Potassium is probably the most needed electrolyte for our cells but do not dismiss the others. Avacados have a lot and leafy greens have a fair amount as well. I would rank Magnesium which a good amount is found in leafy greens as second most important. 2nd tip: if you are a diabetic (like me) that struggles with high glucose definitely take berberine to help balance it which is in tumeric. Also when it spikes get more potassium in your as your body as soon as you can because your body overworks and uses a lot more potassium while the glucose is high causing an imbalance.
I started at 302lbs in May 2022 and decided enough was enough. I found what's called the Keto egg fast along with IF 18/6 or 16/8. I dropped around 10 lbs in 2wks. I stayed on the egg fast a while bc I wasn't sure how to transition and fear of messing up. I went to the Dr last week and was down 52lbs. The same Dr who told me I could never do Keto bc I have an "unhealthy" relationship with food. She's right but again seeing that 302 was not ok with me and I've always been a big girl/woman, etc. But I'm older (58 this month) and the aches, etc are real!!! I try to do clean Keto about 90-95% of the time but I still like my diet soda.😬🙄 I do clean fats and still eat a lot of eggs...I LOVE eggs lol. I'm not much of a red meat person so I do grass-fed bone broth powder (in my coffee) coconut oil and coconut butter, ghee along with of course olive and avocado oils. I try to stick with 20 net carbs a day but I find I easily can hit way below that, sometimes less than 10 net carbs in a day. I need to start working out but even at 250lbs it can be hard. 😰 I hope next month to get a blood ketone meter. Also no one talks about doing Keto on a very fixed income. It's hard doing organic this and grass-fed that when funds are limited. I used to always say eating quality food is for people with a lot of money and not for those who are low income, which is very sad.
52lb down is huge! Kudos to you!!! Truth is, don’t stress about organic and grass-fed if it’s not in your budget. Everything’s on a spectrum. You don’t need to buy the best to get results ❤️
@@HealthCoachKait Thank you for the encouragement. I try not to stress about it and just keep moving forward. I take the weight loss at 10lb intervals. Anything more I know I will get stressed lol. So when I hit 240, then I can say, ok 230 here we come. 🙂
🎯🎯🎯I do it by walking 11 miles as quickly as I can in the late morning (haven't eaten since 5pm the day before) and then after the walk I have a pat of butter or 2 with Redmond salt and potassium in my Pellegrino. For dinner and lunch I have bone broth and a pat of butter. In ketosis by breakfast the next day!
steps 20-30 min sprints with 2 minute rest or walk 60 min loud up on fat- after workout you need high fat meal- coconut oil -MCTS electrolytes- sodium potassium magnesium - Sodii fast for 12 hours
@@madhu_1489 Hey how did you do it, if you don't mind me asking? It will be really helpful information. Im 16 and prediabetic and I don't know how to get rid of it..
@@faithfulprosperity used to eat 3 meals a day and somedays 2 meals at 9, 3, 9 timing. Just only consumed cabbage , cauliflower, carrots , cucumber, and other veggies with here there some 2 eggs or some fatty fish ! Eat some lamb liver raw 1oz a day! But at a time I tested in two clinics , one showed 2.73 and another one 4.2 !
The only time it took me a long time to reach ketosis was the first time I went into it, and I suspect that's just because I was eating so many carbs. I'm not "keto," but I am definitely low carb and doing OMAD, and I'm in ketosis most of the time. If I come out of it, I can usually easily get back into it within 12 to 18 hours.
3 months on ketosis got me from 205 to 169lbs, A1C from 6.4 to 5.4, Cholesterol from 210 to179, Triglycerides from 159 to 109, liver enzymes AST 77 ALT 118 to AST 28 ALT 32. This works
Only on a month so looking forward to my next triglyceride reading. Dr prescribed medication for high cholestrol which Ive always had even whrn I was in my 30's and weighed 105. and blood pressure meds which is reads fine when taken at home.
Personally eating Greek yogurt for breakfast, and 16 pecan halfs for lunch does wonders. I think its mainly because of the Greek yogurt making your body burn more energy digesting the yogurt, than it actually gains. Asell as doing pushups, russian twists, or situps, for an exercise, i think planking worked aswell but its been awhile😅 I agree 1000% with the MCT oil, it does absolute wonders as long as you dont take too much
Very informative. I have been on keto, (though not strict) for over 2 years. Went from trying to lose weight for decades, low fat, smaller plate, even snacking as recommended by CSIRO. Finally after checking keto, went from 84 to 67kg and stayed there without and effort. Just OMD is enough. I can believe so many people still believe eating fat, makes you fat. You have so much good info here, I will watch it many times again. Thanks for a great job you are doing.
I’m 61y/o just lost 44lbs on Ketovore; 30lbs to go. Haven’t run in about 20 years. Had to re-learn. Haven’t run/walked Fartlek since the 80s. It was fantastic! Unfortunately, I jarred loose a kidney stone. One less stone to pass.
I use sea salt on salad and have an electrolyte powder. I do intermittent fasting 20/4 in addition to exercise. I never have a problem getting or staying in ketosis.
Good points. Most people fast without knowing it for 12 hours. It is the time between dinner (8 pm) and breakfast (8 am), if they don't snack or drink milk before bed.
These absolutely work. If you can't exercise (I do KB clean and press sprints - I only have a small amount of room) you can just fast longer. Today I am going at least 16 hours, then eating egg yolks, unsaucesd and unbreaded chicken wings, and butter
This seems like a great kickstart into ketosis, will definitely try this approach. I oscillate on an annual cycle between 90 and 100kg. I’ll eat liberally for a few months and pack on 8-10kg, then gently keto back down. It’s been great and feels pretty natural, like my body is changing with the seasons. And at 51 years old I’m in the best shape of my life by far. Also Kait you have the best eyebrows on TH-cam.
Note: excellent advice, just remember to curb all fluid intake for minimum of three hours prior to bedtime to avoid nocturnal urination. Once the sleep cycle is interrrupted due to a bathroom trip, you can't continue that cycle....you have to start that cycle over. Just a thought!
That makes so much sense! I drink a lot before bed and always have to pee in the night. I used to be able to get back to sleep but now I’m in peri-menopause and I cant get back to sleep!
That makes 0 sense. You can drink shit up until sleep. You're still fasted when you wake up. And your body gets dehydrated when you sleep so drink plenty of water prior to sleep
@@clarencelucas1256 ? My point was not that drinking water before breakfast time breaks your fast, or whatever you were trying to say. Drinking water before bedtime will cause disruptions in your sleep cycle....duh!
@@glfriendliness9793 bro, I'm saying it's irrelevant for ketosis, AND it's healthier to drink plenty of water prior to sleep because your body gets dehydrated during repair.
I did fast many times in the past years, before knowing ketones exist or the keto-diet becoming a thing, but in my rudimentar experience, the simple long fasting (water *only*) is how best results are achieved. I must add that staying days on water only is not for everyone, that's when those tricks become valuable.
@@jimreimers4213 Yeah a TH-cam channel I watch is sponsored by LMNT so I looked into them, but they do not make sense just like all the other electrolyte products out there, the ratios are way off... For instance in one serving the LMNT powders have almost half of the daily need for sodium but only 15% of the daily need for magnesium and only 4% of the daily need for potassium, so how are they helpful??? You would need 7 servings a day for magnesium and 20 servings a day for potassium, but that would put you way, way, way to high on the sodium, I just don't understand how they help, to me they are a scam...
Oh, but those teeth! you need to do a video on how you keep those pearls so white and bright, they really bring out your beauty. You're a gem. You really broke down and explained this process in a clear, concise and meaningful way. I've gleaned a ton of info from folks like you in the past 4 months and have already lost 25 lbs. toward my total goal of 65. Thanks for the invaluable information. I'll be sure to follow and look forward to your contributions for good health. Stay well.
That's so funny, I sprained my foot last week so I can't do sprints. I have been rowing twice a day since my injury. Thanks for sharing, that's why I subscribe to your channel, lots of good health tips tips. 👍👏🌟❤️
@@nydeviantgaming6872 if you are trying to get into ketosis ie ketones up, glucose down you gotta stop eating. Some people can get into ketosis this way in 24 hrs, sometimes it’ll take longer 48, 72 hrs, If you’ve never fasted you gotta work up to it. Good luck.
I've done a dirty keto over the past years before this at my initial weight loss from 342 to 267 in a 12 week time frame. It was also around a time where the science behind it was just starting to develop as well so the nuance was a bit different. This past year is where I've been really focused on clean keto along with intermittent and prolonged fasting. Key thing is knowing your fats and ingredients in keto foods, since some mayos and oils contain hydrogenated seed oils or maltodextrin, dextrose and other "gross" sounding stuff. I usually prep a sautéed veggie bowl with my meals that consists of spinach, kale, arugula, scallions, asparagus and shiitake mushrooms that I pan stir with ghee, and top with some nutritional yeast. Great pairing with your protein foods that should come into the system first. Lemon water with apple cider vinegar, cayenne, black pepper and turmeric is also a great way to start the day to prepare your liver and body as a whole in the AM. And most importantly, have a good relationship with your food.
but do you never allow yourself, eating cake/ chocolate/ desert/ nutella/....? I eat a bit similar like you, veggi bowl + ACV+ Lemonjuice+ pepper+salt+chives+sometimes chilli or other spices. But i also do eat erytrhitol to sweeten my yoghurt, and apples, is this a problem? i try to avoid banana i know its not keto. But still...i think i´m doing some things wrong. I have to admit i love to eat sweet.
Everyone searching for the magic potion in food . Where did are ancestors find more fat to eat then anything else ? The hell with meat , eat mostly fat . . That makes so much logical sense
@@madlenj.4644 Try fruits that are somewhat lower in carbs. Also, there are many Keto sweets you can have. I try to not buy the snacks that are Keto and get into the habit of making them. If you type in the TH-cam search window "Keto sweets" or "Keto dessert s" you will see lots of videos and channels that have recipes. LowCarbLove has a lot of Keto snacks/desserts, cjketokitchen has lots of recipes and so many more. Some take several ingredients and some take as little as two ingredients! I made a batch of fudge using heavy whipping cream and Lily's milk chocolate chips that are sweetened with Stevia. Heat up the whipping cream (don't let it come to a boil), then mix in the 9oz bag of the chips, mix then place in a loaf pan and put it in the fridge. Soooo good! I got the recipe from a YT channel, her name is Shelly. Just search for 2 ingredient chocolate fudge. 😊
Hi...thank you for the great video...I was 244 pounds and then I lost 26 pounds when Anxiety hit me in April (made me lose my appetite)...I sought treatment in mid-June and got better...decided to try Keto and at one point lost another 12 pounds...been doing Keto for 2+ months but gained 4 pounds since...I will try your 3 steps to see if I can lose the 8-10 pounds that I want to lose to get to my goal of 200 pounds...I am 57 years old, 6ft tall and haven't been 200 pounds since I was 25 years old...wish me luck. Thanks!
no luck need David, you have it figured out already. good on you! I'm in pretty much the same boat (56 years old, dropped 38 lbs and just finished my first year as keto-vore). My problem to hurdle is the sweets and snacking. I'm not hungry at all, just busy snacking. I know, I know... that if I keep off the sugar substitutes for just two weeks, then it will be so much easier and I won't be craving sweets (in my mind). I just have to get there. This video was the punch I needed. I bought a jump rope for indoor intensity work and paired with this video, I'm looking forward to starting to tackle those last 10 to 15 lbs on my mid-section! keep up the great work!
David L, Floressence Tea removes heavy metals and pesticides gently over 3 to 4 months or 4 to 6 boxes. Insomnia ends day 14, anxiety soon after. Repeate same 3 months next year. Book The Essiac Report...Canada, read letters in the back first.
Electrolytes will help with the so called Keto Flu as Carbs do cause water retention. For those who are new and not fat adapted this may take 48-72 hours before dumping loads of urine, thus creating a potential electrolyte imbalance. I personally believe a big portion of Keto Flu symptoms is withdrawal. No different than a drug or alcohol addiction. You feel like Crap and need your Fix. Carb addiction is Real! Most can not handle going cold turkey and need to be coached through stages to get to intermittent fasting. Great work, good stuff!
Great advice on getting into ketosis quickly! These steps are clear and easy to follow. Thanks for making the process simpler for those starting their keto journey!
These 3 steps to get into ketosis are super helpful! I’ve been struggling to get back on track after a carb-heavy weekend, and this seems like the perfect strategy. I’m definitely going to try the sprints and load up on MCT oil. Thanks for the clear breakdown!
I got the nutritionist mad! I used more calories than I eat. I was only to reduce the calories for 2 pounds weight loss a week. I worked out at the firehouse and walked golf course. 27 holes in one day. I did circuit training for 3 hours. I walked for 3 miles to gym and 3 miles home.
Great video on Ketosis. I experienced or observed the benefits of Ketosis via watching my wife during her weight loss program in the ’90s. Back in those days, she was on the Oprah Winfrey diet, and the results were amazing and magical to behold, but it begins and ends with getting into Ketosis first. I think it took her 3-7 days to reach her target goal, but once she acquired it, her weight loss was downhill from there. Your explanation of getting into Ketosis and the benefits were amazing and dead on - you’re good. Folks, it truly works! 😊
I was monitoring my ketones and blood glucose for awhile and I had good progress losing and maintaining weight. After moving and misplacing my meter strips I stopped monitoring and I gained weight and let go 😭. Getting this video in my feed really helped motivate me. I ended up ordering more strips for my meter as well :)), hopefully I can get back to ketosis and be healthy again.
hey, sow hats the crucial point in doing ketosis? To me it sounds all so complex. I´m completely overwhelmed and idk where i should stat with it, even though i´m already doing IF and eating mostly low carb.
GUYS. I am currently 137.4bs 5'4 female. I am pretty active I spend about 1-1.5 hours in the gym 5 days a week. I know they say don't focus on weight it's just a number, but I do want to slim get a bit leaner. My goal weight is 125lbs. I started keto today on an 18:6 ratio. I will keep anyone interested updated! I will weigh myself every morning.
Great video, Kait! You're always so concise and informative! Great information, good product suggestions, and most of all...always delivered with that great smile!
👍Excellent! I just re kick started my Keto Diet. Been on the Fatboy Crap diet, 50 lbs later, plus high blood pressure. Got surgery next week, blood pressure is correcting fast since a I decrapped my cupboards and restocked with Keto. Feel better day one! Thx Kait, solid info
I agree with most of what you are saying. I would recommend using single source evirgin olive oil and mct oil instead of coconut oil. Of the 45% mct that your chart said for coconut oil only 10 to 15% is the c8 and c10 MCT's, most is c12 which doesn't process the same. Also cramps are caused by low potassium vs high sodium, for cramping you need more potassium. Either way you need to top up on electrolytes if your going to do heavy exercise. Good job
EVERYONE needs extra potassium. It has many benefits not least preserving muscle mass especially during calorie deficit. Several grams per day. Try potassium bicarb, which has added advantage of being highly alkaline, which ALSO has lean mass preserving effect. Double-plus.
HI, why am i not sleeping properly I'm awake until 3 am and just getting angry also fill a bit hungry but have 19 20 net carbs please let me know Colin UK 🇬🇧 xxx
I found my sleep requirement went down the closer to full carnivore my diet (+nothing processed)... like 5-6 hrs max. Of course sleep hygeine is important - addressing stress, mental health, peaceful routines, morning sunlight, exercise etc. God bless ❤️🙏❤️
@@stringman509 You're welcome. 😊 So many internet strangers have helped me on my journey, it's only right to pay it forward. One important key is managing our attitudes by prayer, meditation, affirmations..."this is a journey and I'm on my way, others have succeeded and so can I, I can find the help I need, less sleep frees me to enjoy more [xyz]" etc. You know best what will keep you encouraged. May God bless you with a clear path to better health. ❤️🙏❤️ Judy in California .
I didn't know that about the urine test strips, not being accurate after being fat adapted. I have been doing KETO and fasting for 6yrs with amazing results. Great info Kait, thanks!
I dont have any ussues getting into ketosis but the best tip is working out (lifting, not cardio) before you break your fast. I work out after I open my eyes and drink a glass of room temperature water. I lift before bed as well
Salt, Salt, Salt!! I'm in my 50's and just started blood pressure medication and started keto a week prior. I woke up with calf cramps and when i stood up my arms, stomach also started cramping. I checked ok health wise but i my estimation when your on blood pressure meds you urinate more which depletes your salt levels plus being in ketosis really mess me up big time. Great info! I'm going to try again but with awareness on electrolytes.
Kait, you got me subscribing. Great, concise and precise instructions. I am a 5:2 faster now for 5 + years and have not been using MCT oil the last few weeks and you reminded me of their importance. Thanks. Now I am going to go through youyr other videos. You do a great job in presenting.
This has by far been the most helpful information I have received in the past 6 weeks of doing keto. I've been completely faithful tracking everything that goes in my mouth, staying within the ranges for the most part and still have not lost weight. I believe I'm possibly eating too much fat. Thank you for any assistance!
Also a good hack: Eat every meal in this order; 1. Eat fiber/vegetables 1st 2. Eat whatever has carbs 3. Eat whatever protein you choose This will reduce the spike in glucose by 35-55%
Quite right. Adaptation to ketosys actually takes long. It took me a year or longer. For now I am on a high fat carnivore diet + very intense aerobic exercise for 80-90 min afternoon and strength exercise for 20-30 min. Intermittent fasting and OMAD 5 days a week. All the rest is quite similar to what she said. But I use much more different supplements, vitamins, electrolytes, coconut oil, etc. Cheers.
@@sdeejo1sj You can do it too. Muscles size and strength are growing very quick. I cannot believe that is it only 9 weeks in a gym. A problem is that i have to change my shirts to much larger size. A good news that it is not abdominal fat. Panties are of the same size. I got little bit of fat to legs but i may burn it later. Check my TH-cam channel for more ideas on lean mass increase. I am 65, BTW.
For someone just starting a keto journey, the urine test strips are the most cost effective way to gauge your progress. As your body starts to make ketones it initially doesn’t know what to do with them so you pee them out. I find it’s a great indicator to know that the process is working. Blood ketone meters are expensive which can be a barrier in these times.
So I did the 20 minutes sprints this morning totalling 14 sets of 20 seconds sprinting and 1 minute interval in between. It felt great 👍. My question is, should I do it more than once a day? Or just once is enough to get to ketosis?
I began my keto journey in February 2021, I was 335 lbs with an A1C of 13.7 in July of 2021 I was down to 270 and 6 pant sizes and a A1C of 6.4, my Doctor fell out of his chair. I never looked back. Intermittent fasting coupled with OMAD diet no carbs, sugar, processed junk, breads and only drinking water, coffee and tea. I don't eat fast food, drink regular sodas, I do have a zevia soda or a fit soda every once in a while as a treat. I now look forward to my fasting times rather than my feeding times. When I am fasting I feel so much better and I can almost feel my body healing itself from all the stuff I've done to over the years. When your body is empty, it can devote energy to healing and to bringing the body into autophagy, that's when the real miracles start to happen. Some may even call it a "fountain of youth", when they body recycles old bad and sick cells and replaces them with new ones, even cancer cells get destroyed in the state of autophagy. Mind fog clears as amyloids (Google what causes amyloid build up, it's a shocker) get destroyed. I am off insulin, my ekg's are normal, I have neogenisis and my body is now making sugars from proteins instead of me consuming sugar. I've never felt better or more energized, I feel like I'm in my 30s again. So nice to be able to breath and put on my shoes at the same time.
I totally agree with you about fasting.I usually fast between 20 HR’s or like yesterday I did 24 hr fast. My first meal was at 5:00 with lot’s of seafood.
Started out keto Was 250lbs A1c was 11 Most days BS was 11 American BP 220/90 Pulse 90 Now170 A1c 5.6 BP This morning 112/56 pulse 56 . More of a lifestyle now.
@Health Coach Kait Just discovered your channel with this video thanks for the great info! I fell of the keto kart a few weeks back although I had fast results and success. Problem is Id experienced a terribly strange and scary setback. About 3 or so weeks in and sticking to it strictly, and losing rapidly, my voice started shaking or quivering when I'd talk in my normal tone! My gf noticed it but didn't say anything at first. This frightened me immediately because I sing professionally several times a week. The issue began about the same time I started electrolytes and nutritional yeast. Because of the way I sounded, and how it felt when I spoke and my profession I bailed after dealing with it for another week or so. I then stopped everything. I'd not been sick and made no other changes to my diet other than going head into keto and following Dr. Berg s info. Strangely my upper voice registry wasn't effected or as noticeable by the shaking when I sang as my lower normal speaking voice. Wondering if you know of anyone else whose had any vocal issues while doing keto? Also, the problem still persist even off keto although it's greatly improved. I'm gonna make an appointment with my doctor and get a referral to an ENT to cover my bases but thought I'd ask your opinion.
Did you get this figured out? Two of us in our household have had intermittent voice problems like you describe since having covid about a year ago. The weirdest part is that it comes and goes.
@J Savannah thank you for asking. Unfortunately no, still looking into and playing the referral waiting game! Hope you n family are well. Mine fortunately not progressed though. Some days and even moments in a day are unpredictable. The ENT didn't find any nodules or real issues. Said could be neurological. More yest. Be well!
@@jimmiellis For what it's worth...I had no voice issues on keto, only after getting covid. My son's dad has never tried keto and he got the voice issues after covid. So we think it's that. He gets hoarse on/off more intensely than I do. Interesting that they said it could be neurological...could well be! I really suspect the virus, not keto. Take care.
I have a tough time getting into ketosis…after 16h fast I’ll be consistently at .3…reach .5 at 18h…and then it’s time to eat. 😂 I just finished oncology treatment for breast cancer and really would like to get back on keto after gaining 25 pounds this year. I think the treatments have made me insulin resistant. Feeling like I’m starting from scratch and really ready to dive deep. 🎉 I’ll focus on electrolytes and fats for a kickstart. Thanks for all you share.
Thanks for the data point I didnt realize I wanted. My liver stores 2000 calories of sugar/glycogen. That means that If I have fasted overnight while sleeping, dont eat all day today (day 1), by the time I wake tomorrow (day 2) morning or at most by noon, I have depleted all of my stored glycogen. At that time, I will naturally be in ketosis. Easy to think of, a little more difficult to do.
This was Awsome.. I'm struggling so BAD at losing the last 15 lbs. I have gone carnivore for a and still struggle. Excited to give thia a try! Thanks for the Awsome content you provide!
One thing I didn't hear you mention is this: Since the liver is quite adept as converting fat into sugar, it's still important to keep the overall calories significantly below (50% to 80%) your basal metabolic rate while simultaneously engaging in full-spectrum exercise. This forces your body into "fat adaptation," which is an adjunct to ketosis. - cardio - steady - cardio - high intensity interval training - resistance - slow (weights) - resistance - fast (court game and explosive lifting with light weights) Soccer is outstanding. If you can't play soccer, then swim, or at least walk on mild to moderately uneven trails.
I have taken a five-month break from ketosis keto diet... And now have officially gained 25 pounds. I have ate everything under the sun pizza ice cream sometimes I scream 4 times a day I've just gone all the way in.. now I'm going to get back on my keto lifestyle and I'm having the hardest time committing to it. I will wake up first thing in the morning and be ready and motivated to start the keto lifestyle then turn around later on in the day completely flunk and eat so much sugar and carbs to make up for the first part of the day that I didn't eat the carbs and sugar.
There's more too it. I would have considered changing after the first 5 pound gain and really known it after the second 5. It's a long haul. There is no end point of "can eat everything every day now.\."
When I was mainly eating high carbs I was getting horrific leg cramps every night and fighting it with 1000 or 2000 mg of magnesium but now that I’m doing low carb I don’t get the leg cramping anymore and I don’t need the magnesium. I’m thinking it was the high blood sugar that was causing it
@@SandyCheeks63564 Not directely, but yes it is very possible that you were loosing electrolites because your kidnies were not functioning properly caused by the chronic glucose elevation, or that you were drinking excessive fluid caused by the excess glucose which would flush electrolites out of your system to fast. But the blood sugar its self would not cause the cramps directly in the muscle.
@@mikesmicroshop4385 I don’t understand the mechanisms involved but I have read that those cramps are a symptom of diabetes or at least elevated blood sugar
@@TheMinot60 It is not very common at all as most people get far more sodium in their diets than is actually needed. This is not a problem if you are not medibolically challenged, but most are and it can cause other issues but not cramping. It is Far more common to be deficient in Potasium and Magnesium.
Great video. Love your set up. As a keto health coach myself and dietitian, I’m weary to suggest MCT supplementation since the body is unable to store MCT and therefore it the body must prioritize it first for energy. This can backfire when trying to lose weight and honestly just unnecessary way to get into ketosis since we know rushing into ketosis isn’t the goal - it’s the duration spent within ketosis.
Hi, Please answer below query :) Why do we need to add too much fat in our meal if we already have a lot of stored fat which needs to be burned? Shouldn't it be low to moderate fats in meal so that ketosis focus on the already existing fats in the body?
Thanks for this video. I always forget about the electrolytes. I usually get the keto flu and feel super dehydrated and constipated by the 2nd week. I have to remember that this go round. One thing that helps me get into ketosis is doing a water fast for 36 hours. It’s tougher and takes a little longer but once I break my fast I lose weight within the first week between 5-8 lbs and then consistently 3-5 lbs per week after. I’ve tried to slow it down so I don’t lose too much weight but it’s been tricky. I no longer need to lose a lot of weight at a time but I find that being lazier with the ketosis just keeps me in a yo-yo effect. Which is exhausting and discouraging. It’s either moderate or the therapeutic level keto for me.
I do carnivore/ omad/ fasting. I do walk 2 hrs a day, becouse i have 7 surgerys on my stomac, 2 on my neck, plus a spinal surgery. But i lost weight from 218 down to 173 in just 3 months. I did reverse diabeties, and i fix my thyroid. It all happen back in july 2022 when i drop all those toxic meds cold turkey,becouse my former dr.was raising the dose of one of the thyroid med. I've got poison, and i almost died. That's when i was watching dr. Berry youtube videos and i learn from him how to eat PROPER HUMAN DIET/ FASTING. So since then i don't have to poison with crapy toxic meds again. Thank you Kait😘😘😘
I've been on Keto for four years, and I've had all the benefits you cite. There is, however, one glaring worry: My cholesterol keeps inching up - albeit very slowly. Is this something to be concerned with? If yes, then how to arrest the increase? Thanks in advance!
Avacados $5 each...a 3 inch piece of smoked salmon $22 ..nuts have tripled in price...cheaper to just starve....Currently on the water diet,...a drink every time it rains
Hi Kait, I’ve just subscribed to your channel. I followed the Keto diet in January this year and lost 14lb in a relatively short period of time, unfortunately carbs got the better of me and I completely fell off the wagon. I felt brilliant when I was in Ketosis but did struggle with night cramps predominately. I really would like to re-start a Keto diet and I hope by subscribing to your channel that I learn more about this way of eating. Thanks, Nicci
This is a late response but I had the same problem in both calves and my feet. Bad. Take Magnesium pills. It really worked for me. That info is courtesy of Dr. Berg.
I don't know, because I don't do any testing. I have been looking at ketone monitors and probably will purchase one soon. Since I am retired and on a fixed income, I have to be careful about what I spend my money for. My grocery costs are up right now, and I think it is because I am getting used to what I can and cannot eat as well as what I like. I am a type II diabetic also. My A1C had gone up to 9.0, but I have managed to bring it back down to 7.4 even without keto, just being more careful about what I eat. I believe in the keto diet and I believe that if I work out any kinks in what I am doing I WILL succeed in losing weight and bringing my A1C further down.
Thanks Kait. Do you have a recommended amount of time to spend in Ketosis before consuming some carbs again? Ie: 10 days in ketosis and then have a carb day and repeat? 🤷♂️
What?? No! You can't have any carbs. No cheat day. Only up to 25 carbs a day forever. There is no cheat day or you'll have to start over every single time. Keto flu etc. Sometimes if you cheat once it only takes 3 days as long as it was only 1 meal of carbs. Don't do it. Don't waste your hard work on a cheat day. Keto doesn't work like that. If you eat carbs and sugar all day one day, it will take the full week or whatever to get back into ketosis. Don't do it!
47 years ago when I lived in Westchester NY myself and my friend went to a doctor in Scarsdale NY who put us on a liquid protein diet, which was absolutely disgusting. We could not eat anything else except we had a treat now and then of Tinned Choc Mousse, I think it was Delmonte. We were given sticks to put in our urine to see if we were in ketosis. Our breath smelled foul, we lost about 3 stone in a Short space of time, but my hair started to fall out so I stopped and got B12 Injections which solved my hair problem. I think I put 4 stone on after that. I presume the keto regime has drastically changed since then. 🙈
Are you in ketosis right now? 😎
Why would I want to be in ketosis all the time it's a state of emergency for the body LOL for women it can disregulate high thyroid hormones if you're in ketosis all the time
This is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fastingThis is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fasting according to fasting experts like Jason Fong
@@tigertalks1567 I didn't say you need to be in ketosis all the time. 0.5 mmol/L is considered ketosis and if you follow the steps in this video you can likely achieve that in 12 hours.
I was in a moderate state this morning 4.0 mmol/l . That's when I do my weight training. I have the first meal right after training with 40g of carbs and 20g of fructose. This gives a short spike of insulin for muscle growth. The last meal is no carb, mod protein and high fat. This puts me back into KETO before bed and into the next morning for my next training session. At 70yrs I am still building muscle! And thanks for that keto strip tip about not being accurate. I was wondering why there was such a discrepancy between the finger stick and the urine strips.
@@tigertalks1567 That's only if you're a full sugar burner. If you're keto you're in ketosis most of the time if not always. If you're not in ketosis after a 19 hour fast then you're eating tons of carbs.
Keto since March '23, low carb for a little over a year. From 320+lbs to 207lbs.
Wow
Woohoo!! Keep it up
Have you tried the carnivore diet? Zero crabs and sugar
@@NPC19191 what do crabs have to do with it? lol
awesome sauce doll!!!!
1. 20-25 mins. sprints (can be on rowing machine, sta. bike) or (backup option) low intensity cardio 30-60 mins.; 2. Load up on fats after the exercise (high fat-esp. coconut oil, avocado; moderate protein-80/20,only trace carbs; 3. Fast 12 hrs. (can be overnight) to deplete glycogen Don't forget electrolytes and hydration
THANK YOU. I get SO weary of wanting information but having to listen to 30 min of rambling. I love it when people summarize in the comments. THANK YOU THANK YOU THANK YOU.
Thank you, I had forgotten the coconut oil bit! I took a pic😊
Thank you😊
Balanced diet is better
@@DK-kg1feThe video is 13 minutes long.
High intensity interval training
Small high fat no carb refeed
MCT oil
Fast 12-18 hours
Electrolytes in your water
You should be in ketosis in a day.
How much of the MCT do we you need ?
Can you recommend a training schedule based on a 8am to 6pm work week. Eating dinner with fam around 6:30-7pm
@IronSolid - thx. I was about to make the same/similar comment but thought I'd check other comments first. This list is what I came for, not the 12 min of babble, mostly at the beginning. I am one of those people that will watch the babble after the key elements are presented but get pissed off with the format used above. Thanks.
There are timestamps on the progress bar if you want to skip the intro ❤️
@@HealthCoachKait I saw them but they do not name the 3 steps, + 1, that I was looking for.
Im back. Got stuck, went up. Now im back on track. 406.6 in August 3rd today im 378.3
Didn't give up but was frustrated seemed to be stuck for a while idk why? seems to have broke why was I stuck. I even went up. why?
Way to go Kenneth ! It ain't easy. Keep going ! Let us know when you hit your next milestone.
It’s a journey. 6 months for me and I’m almost down 60 lbs. It really IS getting easy to move, and move longer. No marathons, but definite, observable, and kind of life changing improvement. It worth it.
Dont give up. I started at 389 two years ago. Im at 263 now and having a tough time breaking into the 250s
Lets go babyy
I was 300lbs last week
Today I’m 286.2!!!!
14 pounds in 1 week is just water weight. Maybe 3/4 pounds of fat MAX
still losing weight ?
You lost water.
I am down 51 pounds. I doubt that the entire 14lbs is water. I lost 10ilbs in the first week and continued to lose each week. Sure, about 8 ilbs is glycogen stores being depleted but the rest is fat and the first place to empty of fat is the liver. Keep it up!
How much is fat vs water loss ?
I have been on a clean keto diet on a 18:6 ratio and have gone from 224 down to 179 since April 17th, 2022 and I feel great. I will be 61 on Halloween and I feel 15 years younger.
Amazing David! 🙌
Cortisol does wonders !
WTG! I just switched from 16:8 to 18:6 this week (none keto but low carb)
Wow
Happy birthday!🎉
I've been fighting the Keto "flu" for what seems like forever and never figured it out that my electrolytes were low until seeing this video. Took a electrolyte tablet after watching it and went to bed. Woke up clear and rejuvenated. Thank you!!
👏👏
I always get keto flu and nothing helps.. i think its just my body type. What electrolyte pill did you take.?
@@brianvanlier9206 I took a watermelon Nuun. I have to take them regularly now to avoid the downturn. It may work differently for you than me. It’s just what I figured I would try and it worked for me.
@@SGSchwab thanks..
@@brianvanlier9206 try adding salt to your water. You can use LMNT, redmonds salt. I think it will help. MCT oil seems to help as well.
Hello, Kate. Thank You for your informative content. I started about 2-3 months ago having my first meal between 11 am - 1 P.M. then have dinner between 5- 7. This allows my body to have at least 15-18 hours without eating. I have lost around 15 pounds and down 2 pant sizes. I turned 70 a few months ago , I have more energy. One key factor that works for me is to work out intensely 3 times per week. My goal by the end of 2023 is obtain to get off all meds.
Great routine Fred! It sounds like you have made great progress so I am sure you will hit your goal 👏
Definitely on the right track and you should be proud of your progress so far! hopefully your friends and family will hold you up as an example of what is optimal!! I have no doubt you'll be off all your meds soon!
Good plan Stan. I'm basically on the same schedule as you. I love it and I'm seeing similar results. Much more energy and feeling great.
At that rate you should be 12 years old within a few months.
Thanks for sharing- I’m gonna try this plan- need to get rid of 35 pounds like yesterday!
If your gym has a Jacobs Ladder, use that instead of doing sprints. This machine has proved in research to be phenomenal at doing hiit.
Getting hyped!
Had worked out this morning.
1. Coffee with whipping cream and mct oil.
2. Had fats at dinner w/sardines.
3. Last meal at 6pm...
Fingers crossed to get back into ketosis.
Great video… two things I would like to add is 1)consistency, like any plan it’s not over night… it took myself a week to truly get over ‘keto flu’ and I was surprised how easy it was to unfortunately get off ketosis
2) be prepared to at the minimal double your water intake… I’ve found that I cannot consume enough water, and that is even with electrolyte supplements…
12 hrs is good but 16 hr fasting is better, as well I do a 24hr fast once a week. One month in started at 207 at 177cm, now 187 and weight lifting weight has been steady increase!
A quick word on pickle juice @HealthCoachKait - It's benefits aren't related to replacing elecrolytes (as far as muscles cramps are concerned). Pickle juice chemically stimulates a reflex in the back of the throat. This reflex has been shown to decrease activity in the alpha motor neurons which causes muscle relaxation. You don’t even have to swallow the pickle juice to trigger the reflex, which can relieve cramps in less than 3-4 minutes. It is possible that other noxious tasting substances may also provide relief from exercise-associated muscle cramps. That said, keeping electrolyte levels topped up when in ketosis is key when looking to avoid Keto flu. Drinking water with a small amount of salt added is usually sufficient to avoid keto flu symptoms.
There is no one size fits all. I have been deep into ketosis and lost no weight, I have also not been in ketosis and lost weight. I no longer get fixated on it in the short term. I focus on how I feel.
EXACTLY one size does not fit all for sure! I also have been in deep ketosis and not lose weight, been barely in ketosis and did lose weight...
Try cycling your caloric intake. Higher one day, lower the next day. It is impossible to not change your weight while doing this, unless you are a robot. Eat fat to burn fat. If you are not losing weight then you have no fat? Eat carbs to make fat. Keto is like marriage. It only works if you don’t cheat.
if you were in ketosis for a week straight surely you would have lost body fat ...
@spiderjump not if you ate an entire pig
You can be in ketosis and not show it in test strips, breath, etc. If you’re using all the ketones on fat burning and energy very few are left over to show up on a test. It’s actually the perfect balance. I try to stay in the “trace” level.
Thanks for this video!!! I followed a keto diet for 2 years and felt great! Then COVID hit and I got off track. Now 1 year later, I feel awful and overweight!! need to get back on track! This video has inspired me.
So
1- 20 min of Intermitent intense cardio (like sprints)
2- low-carbs fat meal (consider adding electrolytes and MCT)
3- fast
I've lost 125 lbs, down from 380 to 255 by cutting carbs totally, water and coffee only fasting, and lately since i can walk again, exercise. My life is totally different now and I'm working again after being so bad of i couldn't work for the last four years. My legs would go numb after about 10 minutes of being on my feet, my muscles in my feet were destroyed, and my back hurt so bad i couldn't stand it. I was a walking heart attack and just gave up on life. I honestly think i was going to die within 6 months of things didn't change, i felt like death all the time. I had all sorts of other problems i didn't even list here and don't want to talk about, and they all disappeared. I was even able to pay soccer with my kids, 3 months before that i couldn't even walk through the front yard without nearly collapsing. I started coaching them and teaching them basics and their lives improved a ton as well when i started fixing myself. Oh, I'm a single dad of two kids without their mother in the picture. So doing things like that is incredibly important to them, and they responded even better than i did.
Well done
I weigh 271 pounds and id like to weigh about 185. What food did you eat to lose the weight? 😊
@richardcoleman9284 meats. Fish, chicken, hamburger, steak, pork, elk, venison, lamb, etc. I cut almost everything else out. Before that, I ate almost nothing but pastas, breads, and sweets, and i drank 3 or 4 sodas a day, minimum. Any meat I ate, I ate with BBQ or ketchup, which is LOADED with sugar. I also ate a lot of Chinese takeout. So many of the sauces are basically nothing but sugar. And rice, of course, is basically just sugar. And I could never seem to get enough of it. For a while, I allowed myself 1 soda a week, or a couple pieces of candy, or something like that, but I have a real tendency to stray and want more. So eventually I just had to say no to all of it. I still have a salad sometimes, or a small amount of whatever veggie is being served, but small amounts at most, and rarely.
I remember the days I worried about being in ketosis, Just eat the right food and RELAX
Tip: Potassium is probably the most needed electrolyte for our cells but do not dismiss the others. Avacados have a lot and leafy greens have a fair amount as well. I would rank Magnesium which a good amount is found in leafy greens as second most important.
2nd tip: if you are a diabetic (like me) that struggles with high glucose definitely take berberine to help balance it which is in tumeric. Also when it spikes get more potassium in your as your body as soon as you can because your body overworks and uses a lot more potassium while the glucose is high causing an imbalance.
I started at 302lbs in May 2022 and decided enough was enough. I found what's called the Keto egg fast along with IF 18/6 or 16/8. I dropped around 10 lbs in 2wks. I stayed on the egg fast a while bc I wasn't sure how to transition and fear of messing up. I went to the Dr last week and was down 52lbs. The same Dr who told me I could never do Keto bc I have an "unhealthy" relationship with food. She's right but again seeing that 302 was not ok with me and I've always been a big girl/woman, etc. But I'm older (58 this month) and the aches, etc are real!!! I try to do clean Keto about 90-95% of the time but I still like my diet soda.😬🙄 I do clean fats and still eat a lot of eggs...I LOVE eggs lol. I'm not much of a red meat person so I do grass-fed bone broth powder (in my coffee) coconut oil and coconut butter, ghee along with of course olive and avocado oils. I try to stick with 20 net carbs a day but I find I easily can hit way below that, sometimes less than 10 net carbs in a day. I need to start working out but even at 250lbs it can be hard. 😰 I hope next month to get a blood ketone meter. Also no one talks about doing Keto on a very fixed income. It's hard doing organic this and grass-fed that when funds are limited. I used to always say eating quality food is for people with a lot of money and not for those who are low income, which is very sad.
52lb down is huge! Kudos to you!!!
Truth is, don’t stress about organic and grass-fed if it’s not in your budget. Everything’s on a spectrum. You don’t need to buy the best to get results ❤️
@@HealthCoachKait Thank you for the encouragement. I try not to stress about it and just keep moving forward. I take the weight loss at 10lb intervals. Anything more I know I will get stressed lol. So when I hit 240, then I can say, ok 230 here we come. 🙂
@@LiveANoursishedLife great mindset Linda!
Fasting also helps and it saves money
What did your doctor say???
Timing is everything! I have fallen off of keto and I need to get back on it!! Thank you for your videos.
🎯🎯🎯I do it by walking 11 miles as quickly as I can in the late morning (haven't eaten since 5pm the day before) and then after the walk I have a pat of butter or 2 with Redmond salt and potassium in my Pellegrino. For dinner and lunch I have bone broth and a pat of butter. In ketosis by breakfast the next day!
I have never fully understood how Keto works. This was so simply explained and easy to listen to...THANK YOU!
🫶🫶
steps
20-30 min sprints with 2 minute rest or walk 60 min
loud up on fat- after workout you need high fat meal- coconut oil -MCTS
electrolytes- sodium potassium magnesium - Sodii
fast for 12 hours
❤️❤️
Yes ! you helped me to reversed my pre diabetes, homa ir 3.73 to 0.53 ❤
INCREDIBLE MICHAEL 👏
@@HealthCoachKait just in one month!
@@HealthCoachKait so that I just get into ketosis with animal fat within 12 hour .
@@madhu_1489 Hey how did you do it, if you don't mind me asking? It will be really helpful information. Im 16 and prediabetic and I don't know how to get rid of it..
@@faithfulprosperity used to eat 3 meals a day and somedays 2 meals at 9, 3, 9 timing.
Just only consumed cabbage , cauliflower, carrots , cucumber, and other veggies with here there some 2 eggs or some fatty fish !
Eat some lamb liver raw 1oz a day!
But at a time I tested in two clinics , one showed 2.73 and another one 4.2 !
Nobody have ever explained all this so simply, I actually understand it now!! Thank you 💜
The only time it took me a long time to reach ketosis was the first time I went into it, and I suspect that's just because I was eating so many carbs. I'm not "keto," but I am definitely low carb and doing OMAD, and I'm in ketosis most of the time. If I come out of it, I can usually easily get back into it within 12 to 18 hours.
Do you test your blood? How do you know you’re in ketosis?
I also would like to know how you know you’re in ketosis
A rebounder is a great way to exercise, too!
3 months on ketosis got me from 205 to 169lbs, A1C from 6.4 to 5.4, Cholesterol from 210 to179, Triglycerides from 159 to 109, liver enzymes AST 77 ALT 118 to AST 28 ALT 32. This works
Only on a month so looking forward to my next triglyceride reading. Dr prescribed medication for high cholestrol which Ive always had even whrn I was in my 30's and weighed 105. and blood pressure meds which is reads fine when taken at home.
You lost 36 pounds in 3 months?!?! Wow!! Great job
Personally eating Greek yogurt for breakfast, and 16 pecan halfs for lunch does wonders.
I think its mainly because of the Greek yogurt making your body burn more energy digesting the yogurt, than it actually gains.
Asell as doing pushups, russian twists, or situps, for an exercise, i think planking worked aswell but its been awhile😅
I agree 1000% with the MCT oil, it does absolute wonders as long as you dont take too much
Lemon juice in carbonated water is a great keto replacement for soda. Also good natural source of electrolytes.
Very informative.
I have been on keto, (though not strict) for over 2 years.
Went from trying to lose weight for decades, low fat, smaller plate, even snacking as recommended by CSIRO.
Finally after checking keto, went from 84 to 67kg and stayed there without and effort. Just OMD is enough.
I can believe so many people still believe eating fat, makes you fat.
You have so much good info here, I will watch it many times again.
Thanks for a great job you are doing.
I’m 61y/o just lost 44lbs on Ketovore; 30lbs to go. Haven’t run in about 20 years. Had to re-learn. Haven’t run/walked Fartlek since the 80s. It was fantastic! Unfortunately, I jarred loose a kidney stone. One less stone to pass.
I use sea salt on salad and have an electrolyte powder. I do intermittent fasting 20/4 in addition to exercise. I never have a problem getting or staying in ketosis.
Good points. Most people fast without knowing it for 12 hours. It is the time between dinner (8 pm) and breakfast (8 am), if they don't snack or drink milk before bed.
These absolutely work. If you can't exercise (I do KB clean and press sprints - I only have a small amount of room) you can just fast longer. Today I am going at least 16 hours, then eating egg yolks, unsaucesd and unbreaded chicken wings, and butter
👏👏
Just a warning about chicken wings..if they inject anything, it's into the wing...antibiotics, groth hormones etc.. eat the breast or thigh instead.
@@WaningGibbous 80/20 rule for now
This seems like a great kickstart into ketosis, will definitely try this approach.
I oscillate on an annual cycle between 90 and 100kg. I’ll eat liberally for a few months and pack on 8-10kg, then gently keto back down. It’s been great and feels pretty natural, like my body is changing with the seasons. And at 51 years old I’m in the best shape of my life by far.
Also Kait you have the best eyebrows on TH-cam.
Note: excellent advice, just remember to curb all fluid intake for minimum of three hours prior to bedtime to avoid nocturnal urination. Once the sleep cycle is interrrupted due to a bathroom trip, you can't continue that cycle....you have to start that cycle over. Just a thought!
That makes so much sense! I drink a lot before bed and always have to pee in the night. I used to be able to get back to sleep but now I’m in peri-menopause and I cant get back to sleep!
I love3 this comment. I can relate as same thing happened to me and I was trying to figure out why 😅
That makes 0 sense. You can drink shit up until sleep. You're still fasted when you wake up. And your body gets dehydrated when you sleep so drink plenty of water prior to sleep
@@clarencelucas1256 ? My point was not that drinking water before breakfast time breaks your fast, or whatever you were trying to say.
Drinking water before bedtime will cause disruptions in your sleep cycle....duh!
@@glfriendliness9793 bro, I'm saying it's irrelevant for ketosis, AND it's healthier to drink plenty of water prior to sleep because your body gets dehydrated during repair.
I did fast many times in the past years, before knowing ketones exist or the keto-diet becoming a thing, but in my rudimentar experience, the simple long fasting (water *only*) is how best results are achieved.
I must add that staying days on water only is not for everyone, that's when those tricks become valuable.
Long water fasts, electrolyte additions have helped me greatly. LMNT unflavored helped me a lot
@@jimreimers4213 Yeah a TH-cam channel I watch is sponsored by LMNT so I looked into them, but they do not make sense just like all the other electrolyte products out there, the ratios are way off...
For instance in one serving the LMNT powders have almost half of the daily need for sodium but only 15% of the daily need for magnesium and only 4% of the daily need for potassium, so how are they helpful???
You would need 7 servings a day for magnesium and 20 servings a day for potassium, but that would put you way, way, way to high on the sodium, I just don't understand how they help, to me they are a scam...
I get myself into ketosis for weight loss and she's right on all counts
You get into ketosis in just 12 hours? Really???
Oh, but those teeth! you need to do a video on how you keep those pearls so white and bright, they really bring out your beauty. You're a gem. You really broke down and explained this process in a clear, concise and meaningful way. I've gleaned a ton of info from folks like you in the past 4 months and have already lost 25 lbs. toward my total goal of 65. Thanks for the invaluable information. I'll be sure to follow and look forward to your contributions for good health. Stay well.
That's so funny, I sprained my foot last week so I can't do sprints. I have been rowing twice a day since my injury. Thanks for sharing, that's why I subscribe to your channel, lots of good health tips tips. 👍👏🌟❤️
Oh no! Wishing you a speedy recovery for your foot ❤️
How to get into ketosis fast: stop eating.
Stop eating for how long ? Are you talking a prolonged fast over the course of several days ? Or intermittent fasting?
@@nydeviantgaming6872 if you are trying to get into ketosis ie ketones up, glucose down you gotta stop eating. Some people can get into ketosis this way in 24 hrs, sometimes it’ll take longer 48, 72 hrs, If you’ve never fasted you gotta work up to it. Good luck.
@@nydeviantgaming6872 I'll only eat between the hours of 1pm and 7pm. This works wonders for me
I take 18hr to be on ketosis
No, it doesn’t work for everyone. I had 24 hours no eating and still no ketosis.
I've done a dirty keto over the past years before this at my initial weight loss from 342 to 267 in a 12 week time frame. It was also around a time where the science behind it was just starting to develop as well so the nuance was a bit different.
This past year is where I've been really focused on clean keto along with intermittent and prolonged fasting.
Key thing is knowing your fats and ingredients in keto foods, since some mayos and oils contain hydrogenated seed oils or maltodextrin, dextrose and other "gross" sounding stuff.
I usually prep a sautéed veggie bowl with my meals that consists of spinach, kale, arugula, scallions, asparagus and shiitake mushrooms that I pan stir with ghee, and top with some nutritional yeast. Great pairing with your protein foods that should come into the system first.
Lemon water with apple cider vinegar, cayenne, black pepper and turmeric is also a great way to start the day to prepare your liver and body as a whole in the AM.
And most importantly, have a good relationship with your food.
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but do you never allow yourself, eating cake/ chocolate/ desert/ nutella/....?
I eat a bit similar like you, veggi bowl + ACV+ Lemonjuice+ pepper+salt+chives+sometimes chilli or other spices.
But i also do eat erytrhitol to sweeten my yoghurt, and apples, is this a problem?
i try to avoid banana i know its not keto.
But still...i think i´m doing some things wrong. I have to admit i love to eat sweet.
Everyone searching for the magic potion in food . Where did are ancestors find more fat to eat then anything else ? The hell with meat , eat mostly fat . . That makes so much logical sense
Sounds like you listen to Dr. Berg
@@madlenj.4644 Try fruits that are somewhat lower in carbs. Also, there are many Keto sweets you can have. I try to not buy the snacks that are Keto and get into the habit of making them. If you type in the TH-cam search window "Keto sweets" or "Keto dessert s" you will see lots of videos and channels that have recipes. LowCarbLove has a lot of Keto snacks/desserts, cjketokitchen has lots of recipes and so many more. Some take several ingredients and some take as little as two ingredients! I made a batch of fudge using heavy whipping cream and Lily's milk chocolate chips that are sweetened with Stevia. Heat up the whipping cream (don't let it come to a boil), then mix in the 9oz bag of the chips, mix then place in a loaf pan and put it in the fridge. Soooo good! I got the recipe from a YT channel, her name is Shelly. Just search for 2 ingredient chocolate fudge. 😊
Hi...thank you for the great video...I was 244 pounds and then I lost 26 pounds when Anxiety hit me in April (made me lose my appetite)...I sought treatment in mid-June and got better...decided to try Keto and at one point lost another 12 pounds...been doing Keto for 2+ months but gained 4 pounds since...I will try your 3 steps to see if I can lose the 8-10 pounds that I want to lose to get to my goal of 200 pounds...I am 57 years old, 6ft tall and haven't been 200 pounds since I was 25 years old...wish me luck. Thanks!
no luck need David, you have it figured out already. good on you! I'm in pretty much the same boat (56 years old, dropped 38 lbs and just finished my first year as keto-vore). My problem to hurdle is the sweets and snacking. I'm not hungry at all, just busy snacking. I know, I know... that if I keep off the sugar substitutes for just two weeks, then it will be so much easier and I won't be craving sweets (in my mind). I just have to get there. This video was the punch I needed. I bought a jump rope for indoor intensity work and paired with this video, I'm looking forward to starting to tackle those last 10 to 15 lbs on my mid-section! keep up the great work!
David L, Floressence Tea removes heavy metals and pesticides gently over 3 to 4 months or 4 to 6 boxes. Insomnia ends day 14, anxiety soon after. Repeate same 3 months next year. Book The Essiac Report...Canada, read letters in the back first.
@@charlanpennington3989 Thank you so much for the tip! I will try the tea.
Did she say 20 min of sprints lol
Electrolytes will help with the so called Keto Flu as Carbs do cause water retention. For those who are new and not fat adapted this may take 48-72 hours before dumping loads of urine, thus creating a potential electrolyte imbalance. I personally believe a big portion of Keto Flu symptoms is withdrawal. No different than a drug or alcohol addiction. You feel like Crap and need your Fix. Carb addiction is Real! Most can not handle going cold turkey and need to be coached through stages to get to intermittent fasting. Great work, good stuff!
This is one of the best explanations of ketosis that I've ever heard of! Thank you!
Great advice on getting into ketosis quickly! These steps are clear and easy to follow. Thanks for making the process simpler for those starting their keto journey!
This is how I do it and it works perfect. I can recover from a keto break very quickly.
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These 3 steps to get into ketosis are super helpful! I’ve been struggling to get back on track after a carb-heavy weekend, and this seems like the perfect strategy. I’m definitely going to try the sprints and load up on MCT oil. Thanks for the clear breakdown!
I got the nutritionist mad! I used more calories than I eat. I was only to reduce the calories for 2 pounds weight loss a week. I worked out at the firehouse and walked golf course. 27 holes in one day. I did circuit training for 3 hours. I walked for 3 miles to gym and 3 miles home.
Great video on Ketosis.
I experienced or observed the benefits of Ketosis via watching my wife during her weight loss program in the ’90s. Back in those days, she was on the Oprah Winfrey diet, and the results were amazing and magical to behold, but it begins and ends with getting into Ketosis first. I think it took her 3-7 days to reach her target goal, but once she acquired it, her weight loss was downhill from there. Your explanation of getting into Ketosis and the benefits were amazing and dead on - you’re good. Folks, it truly works!
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I was monitoring my ketones and blood glucose for awhile and I had good progress losing and maintaining weight. After moving and misplacing my meter strips I stopped monitoring and I gained weight and let go 😭. Getting this video in my feed really helped motivate me. I ended up ordering more strips for my meter as well :)), hopefully I can get back to ketosis and be healthy again.
hey, sow hats the crucial point in doing ketosis?
To me it sounds all so complex. I´m completely overwhelmed and idk where i should stat with it, even though i´m already doing IF and eating mostly low carb.
Monitor your Cortisol.. Gluconeogenesis is it healthy
@@rollycornerstone1382 how do you monitor cortisol
I just ordered a blood ketone monitor and strips, they should be here tomorrow. I'm eager to use it.
GUYS. I am currently 137.4bs 5'4 female. I am pretty active I spend about 1-1.5 hours in the gym 5 days a week. I know they say don't focus on weight it's just a number, but I do want to slim get a bit leaner. My goal weight is 125lbs. I started keto today on an 18:6 ratio. I will keep anyone interested updated! I will weigh myself every morning.
Did you achieve your goal?
Great video, Kait! You're always so concise and informative! Great information, good product suggestions, and most of all...always delivered with that great smile!
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👍Excellent! I just re kick started my Keto Diet. Been on the Fatboy Crap diet, 50 lbs later, plus high blood pressure. Got surgery next week, blood pressure is correcting fast since a I decrapped my cupboards and restocked with Keto. Feel better day one! Thx Kait, solid info
I agree with most of what you are saying. I would recommend using single source evirgin olive oil and mct oil instead of coconut oil. Of the 45% mct that your chart said for coconut oil only 10 to 15% is the c8 and c10 MCT's, most is c12 which doesn't process the same. Also cramps are caused by low potassium vs high sodium, for cramping you need more potassium. Either way you need to top up on electrolytes if your going to do heavy exercise. Good job
EVERYONE needs extra potassium. It has many benefits not least preserving muscle mass especially during calorie deficit. Several grams per day. Try potassium bicarb, which has added advantage of being highly alkaline, which ALSO has lean mass preserving effect. Double-plus.
Thanks for an easy to comprehend explanation about how to get into ketosis. I really appreciate the help
I’m strength training today and doing sprints after. Thank you. Finally advise that makes sense
HI, why am i not sleeping properly I'm awake until 3 am and just getting angry also fill a bit hungry but have 19 20 net carbs please let me know Colin UK 🇬🇧 xxx
I found my sleep requirement went down the closer to full carnivore my diet (+nothing processed)... like 5-6 hrs max. Of course sleep hygeine is important - addressing stress, mental health, peaceful routines, morning sunlight, exercise etc. God bless ❤️🙏❤️
Thank you so much for answering just been for a 5 mile walk take care Colin UK 🇬🇧 🙏 ❤️ xx
@@stringman509 You're welcome. 😊 So many internet strangers have helped me on my journey, it's only right to pay it forward. One important key is managing our attitudes by prayer, meditation, affirmations..."this is a journey and I'm on my way, others have succeeded and so can I, I can find the help I need, less sleep frees me to enjoy more [xyz]" etc. You know best what will keep you encouraged. May God bless you with a clear path to better health. ❤️🙏❤️ Judy in California .
I did a 3 day water fast then started keto diet. A week i am down 6 lbs. its hard but motivated.
I didn't know that about the urine test strips, not being accurate after being fat adapted. I have been doing KETO and fasting for 6yrs with amazing results. Great info Kait, thanks!
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@@AThingThatsWild I read the study you cited.
What’s the best thing to eat after a fast? Thanks in advance
I dont have any ussues getting into ketosis but the best tip is working out (lifting, not cardio) before you break your fast. I work out after I open my eyes and drink a glass of room temperature water. I lift before bed as well
The quickest but least fun way to get into ketosis is just water fasting with electrolytes for 1-2 days and do low intensity cardio for like 8 hours.
Who wants 8hrs cardio over 2 days while fasting? Fasting is hard enough lol. 😂
Salt, Salt, Salt!! I'm in my 50's and just started blood pressure medication and started keto a week prior. I woke up with calf cramps and when i stood up my arms, stomach also started cramping. I checked ok health wise but i my estimation when your on blood pressure meds you urinate more which depletes your salt levels plus being in ketosis really mess me up big time. Great info! I'm going to try again but with awareness on electrolytes.
Hockey player trick to fix cramps… a packet of yellow mustard. Works in seconds. Literally!
Kait, you got me subscribing. Great, concise and precise instructions. I am a 5:2 faster now for 5 + years and have not been using MCT oil the last few weeks and you reminded me of their importance. Thanks. Now I am going to go through youyr other videos. You do a great job in presenting.
This has by far been the most helpful information I have received in the past 6 weeks of doing keto. I've been completely faithful tracking everything that goes in my mouth, staying within the ranges for the most part and still have not lost weight. I believe I'm possibly eating too much fat. Thank you for any assistance!
Berberin helps also and apple cider vinegar.
Also a good hack: Eat every meal in this order;
1. Eat fiber/vegetables 1st
2. Eat whatever has carbs
3. Eat whatever protein you choose
This will reduce the spike in glucose by 35-55%
Quite right. Adaptation to ketosys actually takes long. It took me a year or longer. For now I am on a high fat carnivore diet + very intense aerobic exercise for 80-90 min afternoon and strength exercise for 20-30 min. Intermittent fasting and OMAD 5 days a week. All the rest is quite similar to what she said. But I use much more different supplements, vitamins, electrolytes, coconut oil, etc. Cheers.
WOW!!! Impressive...
@@sdeejo1sj You can do it too. Muscles size and strength are growing very quick. I cannot believe that is it only 9 weeks in a gym. A problem is that i have to change my shirts to much larger size. A good news that it is not abdominal fat. Panties are of the same size. I got little bit of fat to legs but i may burn it later. Check my TH-cam channel for more ideas on lean mass increase. I am 65, BTW.
For someone just starting a keto journey, the urine test strips are the most cost effective way to gauge your progress. As your body starts to make ketones it initially doesn’t know what to do with them so you pee them out. I find it’s a great indicator to know that the process is working. Blood ketone meters are expensive which can be a barrier in these times.
So I did the 20 minutes sprints this morning totalling 14 sets of 20 seconds sprinting and 1 minute interval in between. It felt great 👍.
My question is, should I do it more than once a day? Or just once is enough to get to ketosis?
I’m gonna start a keto diet starting off today (28/11/23). I’ll also try to drink lots of water and sleep well. Update you guys soon.
How long did you do it? What was your result?
I began my keto journey in February 2021, I was 335 lbs with an A1C of 13.7 in July of 2021 I was down to 270 and 6 pant sizes and a A1C of 6.4, my Doctor fell out of his chair. I never looked back.
Intermittent fasting coupled with OMAD diet no carbs, sugar, processed junk, breads and only drinking water, coffee and tea.
I don't eat fast food, drink regular sodas, I do have a zevia soda or a fit soda every once in a while as a treat.
I now look forward to my fasting times rather than my feeding times. When I am fasting I feel so much better and I can almost feel my body healing itself from all the stuff I've done to over the years. When your body is empty, it can devote energy to healing and to bringing the body into autophagy, that's when the real miracles start to happen. Some may even call it a "fountain of youth", when they body recycles old bad and sick cells and replaces them with new ones, even cancer cells get destroyed in the state of autophagy. Mind fog clears as amyloids (Google what causes amyloid build up, it's a shocker) get destroyed.
I am off insulin, my ekg's are normal, I have neogenisis and my body is now making sugars from proteins instead of me consuming sugar.
I've never felt better or more energized, I feel like I'm in my 30s again.
So nice to be able to breath and put on my shoes at the same time.
Congratulations! What a fantastic change! Best of luck to you as you continue your health journey 👍
I totally agree with you about fasting.I usually fast between 20 HR’s or like yesterday I did 24 hr fast. My first meal was at 5:00 with lot’s of seafood.
Started out keto Was 250lbs A1c was 11 Most days BS was 11 American BP 220/90 Pulse 90 Now170 A1c 5.6 BP This morning 112/56 pulse 56 . More of a lifestyle now.
@Health Coach Kait Just discovered your channel with this video thanks for the great info! I fell of the keto kart a few weeks back although I had fast results and success. Problem is Id experienced a terribly strange and scary setback. About 3 or so weeks in and sticking to it strictly, and losing rapidly, my voice started shaking or quivering when I'd talk in my normal tone! My gf noticed it but didn't say anything at first. This frightened me immediately because I sing professionally several times a week. The issue began about the same time I started electrolytes and nutritional yeast. Because of the way I sounded, and how it felt when I spoke and my profession I bailed after dealing with it for another week or so. I then stopped everything. I'd not been sick and made no other changes to my diet other than going head into keto and following Dr. Berg s info. Strangely my upper voice registry wasn't effected or as noticeable by the shaking when I sang as my lower normal speaking voice. Wondering if you know of anyone else whose had any vocal issues while doing keto? Also, the problem still persist even off keto although it's greatly improved. I'm gonna make an appointment with my doctor and get a referral to an ENT to cover my bases but thought I'd ask your opinion.
Did you get this figured out? Two of us in our household have had intermittent voice problems like you describe since having covid about a year ago. The weirdest part is that it comes and goes.
@J Savannah thank you for asking. Unfortunately no, still looking into and playing the referral waiting game! Hope you n family are well. Mine fortunately not progressed though. Some days and even moments in a day are unpredictable. The ENT didn't find any nodules or real issues. Said could be neurological. More yest. Be well!
@@jimmiellis For what it's worth...I had no voice issues on keto, only after getting covid. My son's dad has never tried keto and he got the voice issues after covid. So we think it's that. He gets hoarse on/off more intensely than I do. Interesting that they said it could be neurological...could well be! I really suspect the virus, not keto. Take care.
I have a tough time getting into ketosis…after 16h fast I’ll be consistently at .3…reach .5 at 18h…and then it’s time to eat. 😂 I just finished oncology treatment for breast cancer and really would like to get back on keto after gaining 25 pounds this year. I think the treatments have made me insulin resistant. Feeling like I’m starting from scratch and really ready to dive deep. 🎉 I’ll focus on electrolytes and fats for a kickstart. Thanks for all you share.
Thank you Dexter's sister!
Lol! Omg 😅 wow but definitely a healthier version
😮Wow I did it🥳🥳🥳🥳🥳
I worked all your steps this morning and I am now in ketosis …no joking around!!!
Nicely explained Kait. I have my MCT oil every breakfast in my coffee.🤗
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Does the MCT Oil break your fast?
@@dallascowboyscollaboration Not sure. I'm not presently fasting though.
Thanks for the data point I didnt realize I wanted. My liver stores 2000 calories of sugar/glycogen. That means that If I have fasted overnight while sleeping, dont eat all day today (day 1), by the time I wake tomorrow (day 2) morning or at most by noon, I have depleted all of my stored glycogen. At that time, I will naturally be in ketosis. Easy to think of, a little more difficult to do.
This was Awsome.. I'm struggling so BAD at losing the last 15 lbs. I have gone carnivore for a and still struggle. Excited to give thia a try! Thanks for the Awsome content you provide!
❤️❤️
Don't feel lonely. I'm struggling to loose the last 10 lbs. Last 3 lbs took 3 months. Hang tite.
One thing I didn't hear you mention is this: Since the liver is quite adept as converting fat into sugar, it's still important to keep the overall calories significantly below (50% to 80%) your basal metabolic rate while simultaneously engaging in full-spectrum exercise. This forces your body into "fat adaptation," which is an adjunct to ketosis.
- cardio - steady
- cardio - high intensity interval training
- resistance - slow (weights)
- resistance - fast (court game and explosive lifting with light weights)
Soccer is outstanding. If you can't play soccer, then swim, or at least walk on mild to moderately uneven trails.
This is common knowledge in the keto community, but you’ve put it into plain simple terms, bravo 🙌
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I have taken a five-month break from ketosis keto diet... And now have officially gained 25 pounds. I have ate everything under the sun pizza ice cream sometimes I scream 4 times a day I've just gone all the way in.. now I'm going to get back on my keto lifestyle and I'm having the hardest time committing to it. I will wake up first thing in the morning and be ready and motivated to start the keto lifestyle then turn around later on in the day completely flunk and eat so much sugar and carbs to make up for the first part of the day that I didn't eat the carbs and sugar.
There's more too it. I would have considered changing after the first 5 pound gain and really known it after the second 5.
It's a long haul. There is no end point of "can eat everything every day now.\."
Low sodium is rarely the cause of muscle cramps. It is far more likely that you are deficient in either magnesium or potassium.
When I was mainly eating high carbs I was getting horrific leg cramps every night and fighting it with 1000 or 2000 mg of magnesium but now that I’m doing low carb I don’t get the leg cramping anymore and I don’t need the magnesium. I’m thinking it was the high blood sugar that was causing it
@@SandyCheeks63564 Not directely, but yes it is very possible that you were loosing electrolites because your kidnies were not functioning properly caused by the chronic glucose elevation, or that you were drinking excessive fluid caused by the excess glucose which would flush electrolites out of your system to fast. But the blood sugar its self would not cause the cramps directly in the muscle.
@@mikesmicroshop4385 I don’t understand the mechanisms involved but I have read that those cramps are a symptom of diabetes or at least elevated blood sugar
Low sodium will absolutely cause muscle cramps. I don’t know how much more frequently or less than other causes, but it’s not uncommon.
@@TheMinot60 It is not very common at all as most people get far more sodium in their diets than is actually needed. This is not a problem if you are not medibolically challenged, but most are and it can cause other issues but not cramping. It is Far more common to be deficient in Potasium and Magnesium.
Great video. Love your set up. As a keto health coach myself and dietitian, I’m weary to suggest MCT supplementation since the body is unable to store MCT and therefore it the body must prioritize it first for energy. This can backfire when trying to lose weight and honestly just unnecessary way to get into ketosis since we know rushing into ketosis isn’t the goal - it’s the duration spent within ketosis.
Thank You Kait for the wonderful video!
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Hi, Please answer below query :)
Why do we need to add too much fat in our meal if we already have a lot of stored fat which needs to be burned? Shouldn't it be low to moderate fats in meal so that ketosis focus on the already existing fats in the body?
Thanks for this video. I always forget about the electrolytes. I usually get the keto flu and feel super dehydrated and constipated by the 2nd week. I have to remember that this go round.
One thing that helps me get into ketosis is doing a water fast for 36 hours. It’s tougher and takes a little longer but once I break my fast I lose weight within the first week between 5-8 lbs and then consistently 3-5 lbs per week after. I’ve tried to slow it down so I don’t lose too much weight but it’s been tricky.
I no longer need to lose a lot of weight at a time but I find that being lazier with the ketosis just keeps me in a yo-yo effect. Which is exhausting and discouraging. It’s either moderate or the therapeutic level keto for me.
I do carnivore/ omad/ fasting. I do walk 2 hrs a day, becouse i have 7 surgerys on my stomac, 2 on my neck, plus a spinal surgery. But i lost weight from 218 down to 173 in just 3 months. I did reverse diabeties, and i fix my thyroid. It all happen back in july 2022 when i drop all those toxic meds cold turkey,becouse my former dr.was raising the dose of one of the thyroid med. I've got poison, and i almost died. That's when i was watching dr. Berry youtube videos and i learn from him how to eat PROPER HUMAN DIET/ FASTING. So since then i don't have to poison with crapy toxic meds again. Thank you Kait😘😘😘
I've been on Keto for four years, and I've had all the benefits you cite. There is, however, one glaring worry: My cholesterol keeps inching up - albeit very slowly. Is this something to be concerned with? If yes, then how to arrest the increase? Thanks in advance!
th-cam.com/video/rs_gmfU5twg/w-d-xo.html
@@HealthCoachKait Thanks; that was illuminating indeed!
Thank you Katie, my mg/dl went from 408 to 192 in ten days!!! It’s still going down!!
Avacados $5 each...a 3 inch piece of smoked salmon $22 ..nuts have tripled in price...cheaper to just starve....Currently on the water diet,...a drink every time it rains
I like the free shopping diet where i don't pay for anything
Hi Kait, I’ve just subscribed to your channel. I followed the Keto diet in January this year and lost 14lb in a relatively short period of time, unfortunately carbs got the better of me and I completely fell off the wagon. I felt brilliant when I was in Ketosis but did struggle with night cramps predominately. I really would like to re-start a Keto diet and I hope by subscribing to your channel that I learn more about this way of eating. Thanks, Nicci
This is a late response but I had the same problem in both calves and my feet. Bad. Take Magnesium pills. It really worked for me. That info is courtesy of Dr. Berg.
Ok for step two, just because eggs are protein i think you would say eggs on bread is a no no
I don't know, because I don't do any testing. I have been looking at ketone monitors and probably will purchase one soon. Since I am retired and on a fixed income, I have to be careful about what I spend my money for. My grocery costs are up right now, and I think it is because I am getting used to what I can and cannot eat as well as what I like. I am a type II diabetic also. My A1C had gone up to 9.0, but I have managed to bring it back down to 7.4 even without keto, just being more careful about what I eat. I believe in the keto diet and I believe that if I work out any kinks in what I am doing I WILL succeed in losing weight and bringing my A1C further down.
Thanks Kait. Do you have a recommended amount of time to spend in Ketosis before consuming some carbs again? Ie: 10 days in ketosis and then have a carb day and repeat? 🤷♂️
I need to know about this too.
Need this info as well
Me too
What?? No! You can't have any carbs. No cheat day.
Only up to 25 carbs a day forever. There is no cheat day or you'll have to start over every single time.
Keto flu etc. Sometimes if you cheat once it only takes 3 days as long as it was only 1 meal of carbs.
Don't do it. Don't waste your hard work on a cheat day. Keto doesn't work like that.
If you eat carbs and sugar all day one day, it will take the full week or whatever to get back into ketosis.
Don't do it!
47 years ago when I lived in Westchester NY myself and my friend went to a doctor in Scarsdale NY who put us on a liquid protein diet, which was absolutely disgusting. We could not eat anything else except we had a treat now and then of Tinned Choc Mousse, I think it was Delmonte. We were given sticks to put in our urine to see if we were in ketosis. Our breath smelled foul, we lost about 3 stone in a Short space of time, but my hair started to fall out so I stopped and got B12 Injections which solved my hair problem. I think I put 4 stone on after that.
I presume the keto regime has drastically changed since then. 🙈