7 Steps to Starting the KETO DIET

Infotainment

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00:00hey this is Dr. Berry so you've decided to give the ketogenic way of eating a

00:05try I'm glad I hope that you will share this video and invite a friend to do

00:11this with you any kind of weight loss journey improvement in your health it's

00:17so much easier and so much more fun if you do it with a friend so feel free to

00:21share this video with someone and say hey let's keto together now this video is

00:26going to be about the seven very first steps to converting from the standard

00:32American diet or the standard Western diet over to the healthy ancestrally

00:37appropriate ketogenic diet and so I'm going to keep this video very very

00:42simple and very basic I have many other videos about the ketogenic way of eating

00:47on this channel I have a whole playlist called keto 101 and so if you're brand

00:52new to this and you want to learn how to keto properly keto 101 is the resource

00:58you want to check out so let's go through the seven steps of starting the keto

01:03diet step number one is to remove all sugars of all kinds from your diet there

01:10are so many people who know that sugar in the sugar bowl and and sugar that they

01:15add to their coffee that's bad for you we all know that the sugar in donuts the

01:19sugar and pastries all that stuff's bad for you you know that but a lot of

01:23people think that the sugar in organic agave nectar is good for them but it's

01:27not it's just sugar a lot of people think that locally sourced organically

01:33produced honey is very good for you I don't believe it is at all I think it's

01:37nothing but sucrose and fructose which are sugars and so all of that stuff needs to

01:43be taken out of your diet whether the food manufacturer added the sugar or the

01:48restaurant added the sugar or you added the sugar it's still sugar it all needs

01:53to go that's step one and that's that's honestly the most important step many

01:58people just by going and doing step one they'll start to feel better immediately

02:03that's how powerful step one is step two is almost as powerful and that is to

02:07remove all grains from your diet and so the most common grains would be wheat rice

02:14oats corn all those need to go none of those are contain any nutrition that you

02:20can't get better from another source all of them are very inflammatory to your gut

02:26some people have immediate obvious inflammation if they grains other people

02:30the inflammation is much more subtle it may not show up in the gut it may show up

02:34as inflammation in a joint or inflammation in the skin but to be it to be a on a

02:40truly healthy ketogenic diet you have to remove all grains from your diets and

02:46now that obviously includes the grains in processed foods that you would get in a

02:50cardboard box or a plastic bag but it also includes organic stone ground grains as

02:57well grains in order for them to be healthy for human beings to eat it all

03:01have to go through a multi-step process of soaking and sprouting before they're

03:07even remotely healthy for human beings I would say let's just dispense with all

03:12that trouble and not eat grains it's very easy to do there's still thousands of

03:16foods you can enjoy on a ketogenic diet so step two get rid of all the grains

03:22step three is to remove all factory seed oils or vegetable seed oils from your

03:28diets now the manufacturers love to call these vegetable oils even though there are

03:33no vegetables in these oils these are canola oil which comes from a rapeseed

03:39plant this is corn oil this is soybean oil this is safflower this is peanut oil

03:45all of these have a terrible omega-6 to omega-3 ratio they're all

03:51inflammatory in nature they're going to inflame your gut or other parts of your

03:55body also all margarine needs to go in the garbage don't even give that to your

04:00neighbor all shortening vegetable shortening can Crisco country croc I

04:07can't believe it's not butter all that's crap you need to throw that away you need

04:11and don't eat that ever again even if you stop keto please never eat industrial

04:17factory processed seed oils again they're very bad for your body that's step three

04:22step four is you have to stop being afraid of good healthy fats this would

04:28include butter ghee bacon grease beef tallow avocado oil olive oil these are

04:36natural oils that you don't have to go to a factory to get you can actually make

04:40these oils in your own home with the raw supplies and so obviously those are much

04:46more ancestrally appropriate our ancestors have made oils from these

04:50sources for hundreds and even thousands of years they're very easy to do they

04:54don't involve any high heat in chemicals in hexane any detergents any of that kind

05:00of stuff you just make the oil from the the oily source right so stop being afraid

05:06of these fats these fats are not going to lower your HDL they're not going to raise

05:12your triglycerides they're not going to raise your a1c they're only going to move

05:16your markers for chronic disease in the right direction okay step number five is to

05:23stop being afraid of salt salt is good for you all mammals from the smallest to the

05:29largest love salt and need salt there is a reason that animals will walk miles to

05:36lick on a salty rock and that's because all mammals need salt if you prick your

05:42finger and you taste the blood it's very very salty that's okay that's normal we are salty

05:48creatures okay stop being afraid of salt now I want you to not just thoughtlessly

05:53use the table salt that comes out of the umbrella girl container don't

05:57thoughtlessly use the salt that they give you at the restaurant because they're

06:01gonna buy the cheapest variety they can find use a good quality rock salt that's

06:06been mined from deep under the ground that's the safest and it has the most

06:09minerals okay and I'll put a link down below to a salt just like that the next

06:14step is to eat whole real foods the ketogenic way of eating is becoming very

06:20popular and therefore people are starting to make keto products keto bars keto

06:26shakes keto powders keto ready-made meals yeah okay that's probably better than

06:32eating a Snickers bar but how about we just follow step six and focus on eating

06:38real whole foods that don't have a label right because if you buy a t-bone it's

06:44just beef that's it there's no added nothing else right if you just buy

06:48broccoli then it's broccoli that's a that's a real whole food and so for at

06:53least a few first few months of your ketogenic journey I want you to really

06:57focus on step six which is eating real whole ketogenic foods okay and then step

07:03seven is that you have to mind your electrolytes you have to make sure you're

07:09getting plenty of sodium plenty of chloride plenty of magnesium and plenty of

07:14potassium these are very important they're vital for your good health they're

07:19vital to keep you from having keto flu they're vital for helping you feel your

07:23best now 50,000 years ago we got all the minerals we need from from drinking

07:28water out of streams and rivers and lakes and all those mineral those water

07:34sources are rich in minerals but I wouldn't recommend drinking those these

07:37days you can just get a good product that has all four in them or you can buy

07:42several cheap products that have them in them individually not put a link down

07:47below to the electrolytes I use and so those are the first seven steps this is

07:53very simple and if you follow these steps and check out my keto 101 series

07:58which is going to pop up either here or here I can never remember in a second then

08:03you can make the ketogenic way of eating the healthiest easiest most sustainable

08:09diet that you've ever eaten in your life it can become the permanent way that you

08:13eat and you can reap all the health benefits from that now if you enjoyed this

08:17video please take one second and consider clicking that subscribe button and the

08:22little bell button right beside it that way every time I get a bright idea you'll

08:26be one of the very first to know okay and if you have found that my videos have

08:31helped you some in some small way and you'd like to join our keto family and

08:36help me have more time to make videos just like this one click on my patreon link

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08:48this one this is dr. Barry I'll see you next time

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