Keto for Beginners UK [How to start a KETO Diet? Keto Foods to Eat & Foo...

If you want to start a keto diet, you’re in the right place.  This Keto for Beginners in the UK guide is all you need to start a keto diet.  It shows what foods to eat and what foods to avoid, gives you an example of a keto grocery shopping list, and an example meal plan for 1 week.  All you need to start a keto diet in the UK.  Make sure you watch this video until the end because you definitely don’t want to miss anything.  By the way, if you're new to my channel, I'm a nutritionist who promotes the keto lifestyle.  Keto is absolutely amazing and you should definitely try it out if you haven’t already.  And if you’ve tried keto in the past and it hasn’t worked for you, still, you should definitely watch this video because I will share a proper way of doing it.  Where you focus on eating keto-approved foods and don’t have to worry about anything else.  You don’t have to count your calories or your macros.  This way of eating is great for losing weight and improving your health.  Also, if you're interested in staying healthy and fit, don't forget to like this video and subscribe to my channel.  Before we get into the how-to part, First, let’s look at What does keto even mean?  Your body can run on 2 types of fuel, glucose, and ketones.  Glucose is the most common source of fuel.  But is it actually the best?  Well, when you compare the two, glucose is a way dirtier type of fuel that damages and wears off your body much faster.  Ketones, on the other hand, create more metabolic energy and significantly less free radicals and metabolic waste than glucose metabolism.  What are ketones?  Ketones, also known as “ketone bodies,” are by-products of the body breaking down the fat you eat and your own body fat for energy.  This only happens when your carbohydrate intake is low, and your body switches into a state of ketosis.  Typically, to reach the state of ketosis, you would have to lower your daily carb intake to not more than 50g of carbs a day.  The Latest National Diet and Nutrition survey of UK adults found the average daily intake of carbohydrates was 252g for men and 198g for women.  Which is an equivalent of around 50% of the daily calories from carbs.  So, if you’re an average man in the UK, and you want to go keto, you would have to remove 200g of carbs a day.  So, let’s look at what exactly is a ketogenic diet?  A Ketogenic diet is a diet high in fat, low in carbohydrates, and moderate in protein.  The typical macros could be 75% of your calories from fat, 20% from protein, and 5% from carbs.  No, it’s not the Atkins diet which is high in protein.  And no, it’s not a fad diet.  It was invented by doctors and scientists around 100 years ago with the purpose of treating diseases.  Let’s look at the benefits of the keto diet.  Keto diet has been shown to be the most effective diet for weight loss.  Several systematic reviews and meta-analyses of randomized controlled trials (which is the highest quality type of evidence), found this diet to be significantly more effective for weight loss when compared to other dietary approaches such as the low-fat diet.  Some studies even found, that when obese participants are on the same number of calories, the ones assigned to the keto diet always lose more weight, despite the same number of calories.  Other well-researched and proven keto benefits include reduced appetite, and improved blood lipid profile, where triglycerides are decreased, HDL, the so-called good cholesterol is increased and LDL, the so-called bad cholesterol is improved in a way where the particle size is increased.  The small-sized LDL particles are the ones linked with heart disease, while larger particles are linked to a lower risk.  Also, one of the obvious benefits of the keto diet is reduced blood sugar and insulin levels.  High blood glucose and high insulin are the root cause of most common chronic conditions such as type 2 diabetes, cancer, dementia, heart disease, and a lot more.  Keto can be used to treat these conditions and is the best way to prevent them in the first place.  And you don’t have to be ill to do keto.  Clean keto diet can be safely used long-term to achieve and maintain optimal health.  You can watch my other video on the long-term safety of the keto diet.  Also, I just discussed here; that I will link some studies in the description of this video.  Let’s look at the how-to part.  There are a few rules you have to follow.  You have to eat only when you’re hungry and you stop when you’re full.  It’s like trying to reconnect back with your body, as refined carbs mess up with this and make you want to eat all the time and snack between meals, because of the sugar fluctuation.  Try to have 2 – 3 larger meals a day rather than having 5-6 smaller meals.  This will help to regulate your hormones and keep you full for longer.  You have to reduce your starchy and sugary carbs as much as possible.  Meaning, no bread, no rice, no pasta, no potatoes, no ice cream, no sodas.  Here are some of the examples of the foods that you should avoid.  This also involves vegetables that grow below the ground.  Here are some of the examples.  Potato, beetroot, carrot, and onion, these are all higher in carbs.  The ones with up to 8 grams of carbs per 100g could still be okay in moderation but should not be a huge part of your diet.  In some of these images, you will see grams of carbs per 100 grams of that food, the ones with the lowest amounts of carbs are the best foods for keto and you should be more careful with the ones that have higher amounts of carbs.  Starchy carbs like pasta, potatoes, and rice should be replaced by non-starchy vegetables that grow above the ground.  Here are all keto-approved vegetables…  And here are the top best lowest carb highest nutrient content veggies.  And  you should have these vegetables with high-quality organic/grass-fed or wild animal protein.  Here are some of the best keto protein source examples.  When you choose meat, more fat is better.  It actually helps you to digest your protein.  Some of the examples would be…  And don’t overdo it with protein.  Excess protein is unhealthy and can speed up aging and increase your risk of various diseases.  As a rough guideline, You should aim for 100g, which is 3.5 ounces of meat or fish per meal twice a day.  Best keto fruits Best keto drinks  Best keto sweeteners Best keto fats  Best keto snacks Best keto nuts  Best keto desserts Also, Here’s an example of a keto grocery list, you can  adjust it  and use any of the keto-approved foods you’ve seen in this video.  Also, here’s an example of a keto meal plan for 1 week.  If you want to get my free mini keto guide, where I summarise all that I talked about in this video, and have all the pictures of  keto foods, you can click the link in  the description of this video and download it  for free.  If you’ve enjoyed this video, don’t forget to like and subscribe to my channel.  I hope this video  was useful, thanks so much for watching, if you have any questions leave them in the comments below.