Serious Keto
Keto Beginner's Series pt 1 – My Top 10 Tips When Starting Keto
If you're new to keto – or just “keto curious” – there is a lot of information on the internet to sift through. In this video series, I will attempt to simplify much of this information and share with you my pragmatic approach to the keto way of eating, starting with my top 10 tips for beginners.
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Timestamps:
0:00 Intro
0:41 #1 – Don't talk about keto
2:25 #2 – Take “before” pictures
3:36 #3 – Budget for new clothes
4:38 #4 – Keto ingredients
5:58 #5 – Throw away the junk food
8:21 #6 – Keep it simple
11:22 #7 – Mitigating keto side effects
13:16 #8 – Focus on ketosis
14:45 #9 – The scale – friend and foe
16:17 #10 – Beware of dogmatic keto
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hey there it's Steve from series keto and if you're new to keto welcome welcome to this Channel and welcome to the bigger keto world in this video I'm going to share with you my top 10 tips or lessons learned from my roughly four years on keto some of these things I did well most of them I didn't so I want to help you learn from my mistakes and missteps now if you've been doing keto for a while I think this video can also be useful to you because sometimes we need these little Refreshers and who knows you may have some tips that you'd like to add as well down in the comments below so with that let's get started these are not in any particular order but number one is well it's basically the same rule as rule number one and Rule Number Two a Fight Club don't talk about keto don't talk about keto to friends to family to co-workers unless they are also doing keto now the reason for this there's a couple but the biggest is the media and the government and the health care industry have done a spectacular job at demonizing keto telling people just how bad it is and how they should stick to the food pyramid but I think it should be fairly obvious that that's not correct I mean if you look at the standard American diet if it were that effective we wouldn't have obesity rates above 40 percent in this country yet still if you tell people that you're doing keto they are going to tell you that your heart's gonna explode your kidneys are going to fail your arteries are going to clog you are going to die so rather than get into that entire discussion I say just avoid it whether you just say well you know I'm cutting back on sugar and refined grains or I'm doing sort of a low carb thing or you just don't talk about it eventually though people are gonna notice the difference in you how you look how you behave and they're going to want to know what you're doing and at that point you are now living walking talking proof of the effectiveness of Keto and then you can make the decision if you want to get into that potential argument with people about whether or not keto is good or bad but I would say initially I would steer clear of it because people are going to give you grief number two take a before picture you want to take a picture of yourself well you may not want to but you should take a picture of yourself in the the biggest state of undress that you can manage so whether that's a swimsuit or a sports bra or just a pair of shorts or something like that take that picture straight on and from the side yes it's probably going to be embarrassing I wish I had taken a picture at my very heaviest weight because it is great to look back at and see the progress that you made I'm going to talk a little bit later about what I call non-scale victories and your appearance is a big one please trust me on this take that picture I know I know it's going to be embarrassing I know you're not going to want to look at yourself it's you'll if you feel disgusted that's probably a sign that it's time to take that before picture you will be so glad you did in the future that you can share your before and after pictures with people take that picture number three prepare yourself for a wardrobe change I lost somewhere above 75 pounds doing keto and that's that's a lot of inches around the waist that's a couple of shirt sizes and you should probably start budgeting for that be prepared uh you know whether that means buying some secondhand clothes along the way because you are gonna go through some clothes trust me on this there are shirts that I used to wear that they were tight on me and now they look like a circus tent so in addition to budgeting for clothes I would also recommend take that fattest biggest whatever whether it's a shirt a jacket a dress a pair of pants don't give that one away keep a couple of those again for that after picture you know the one where you're holding the waist of your pants way out here trust me save one pair of clothes number four is a mistake that I made a lot when I first started keto I got a bunch of different keto cookbooks and lots of them at the beginning would say here's what your keto Pantry should contain and I went and I bought it all and there are things in my keto Pantry from four years ago that I haven't used my advice instead is start looking at some keto recipes watch some keto cooking videos and see if there are certain common ingredients that you would use in these recipes that you like there are certain things that you won't use if you don't do keto baking for example so don't buy those things there is an abundance of different sweeteners and keto based flowers like nut type flowers and things like that it's very very easy to kind of get confused and start filling up your pantry and wondering why did I buy this again so like I said make a list of those meals those recipes that you could foresee yourself making repeatedly and see what common ingredients are in those and buy accordingly because keto can be kind of expensive just you know we're buying lots of meat and protein and things like that don't make it more expensive by wasting money on ingredients that you're not going to use tip number five dovetails nicely into tip number four which is clean out your pantry clean out your fridge you gotta get rid of any of that old standard American diet food the chips the pasta the flour the sugar the sweets Etc now this is a lot easier if you are doing keto either solo like you live alone so you've got full control over the Pantry in the fridge or if you and a spouse loved one child parent someone who lives with you a partner if you're doing keto together this becomes much much easier clear out the pantry there's going to be some stuff you just throw away there's going to be some stuff maybe you give to the local food pantry but this you gotta kind of get rid of the temptation it gets a lot more difficult though if you're doing keto Solo in a family of people that are still doing the standard American diet this is what I had to do so in my family at the time I started keto we had there were six of us I think in here five or six and I was the only one doing keto and there was constantly junk food crackers and cookies and snacks around so if you find yourself in that situation as well I encourage you to figure out what are your trigger foods what are the things that you crave and then proactively get out and either buy or make the keto versions of those things so if it's crackers I got a couple of cracker recipes make some crackers if it's some sort of sweets or cookies you can make those there's plenty of recipes out there on my channels and other channels make sure you have that stuff available to you if you love sandwiches and are craving bread get out do a search on my channel for chocolate videos that's cheese waffle you can make some great bread and Bun substitutes very quickly very easily and you can continue to have a burger bun made out of truffles while your family is eating regular wheat based products but just make sure if you're doing keto with a non-keto family that you've got that safety net of Keto products that would normally be trigger foods for you rule number six is kind of a biggie the the words are small but the concept gets bigger and the rule is keep it simple and by that I mean a couple of things first off there is so much information and honestly some disinformation or misinformation about keto out on the internet my advice is first find one or two sources that you feel align with what you are capable of doing for keto so if you if you are of the mindset that keto needs to be a religion and it needs to be super duper strict and you need to be tracking everything down to the gram in terms of your macronutrients then find a channel that shares that sentiment if you feel that's going to be too complicated and you're looking for something a little bit more pragmatic and easier to follow and easier to understand find a channel like that which is probably closer to where I am because you can really really get wrapped around the axle when you're first starting keto there's just so much like I said information and you're going to be really enthusiastic about it you're going to want to buy the macro trackers so you can track your fat and your protein and your carbohydrates and you're going to want to be testing your blood glucose and testing your ketones with a meter or something like that I would say start out simple you don't need to necessarily dive right into the deep end of the pool you can wade into the pool instead of buying a keto Mojo or some other blood glucose and Ketone monitor just get yourself a packet of the Ketone sticks the little urinary they call them pea sticks sometimes that measure your ketones and in terms of macro tracking the biggest and most important aspect are the carbohydrates some people say you've got to be you know this specific on fat and this specific on protein honestly I have found that carbohydrates that's the key and you kind of need to decide do you want to be looking at net carbs which is carbohydrates total carbohydrates minus dietary fiber minus alcohol sugars and or allulose or do you want to do total carbs and I will likely be doing a video on that within the next couple of weeks just giving you my thoughts the pros and cons of each but what I will say is if you do total carbs instead of net carbs it's hard to go wrong you don't have to do a lot of math it really kind of simplifies Keto from that standpoint the positive to doing net carbs is that does seem to be sort of the standard for keto products that are sold in stores and on the internet and it also allows you more versatility generally speaking in terms of what you can eat but as I I said that will probably be the second or third video in this keto beginners series number seven let's talk about the side effects of Keto the negative side effects that you hear trumpeted in the media in particular the keto flu and keto breath those seem to be the big things that they throw at you to try and turn you off of Keto so the keto flu is as your body is switching from being a carbohydrate burning machine to being a fat burning machine you can start to feel fatigued sick worn down the antidote for this is electrolytes get yourself some sort of electrolyte supplement I've used the supplements from perfect keto and from keto Chow they both work great you can also if you go to Walmart they've got a drink it's the good value or Great Value I forget what their house brand is called but it's an electrolyte drink I just I think it's just called hydrate and I'm pretty sure it's sugar-free if you get any sort of powdered electrolyte mix make sure that you're looking at the carbs that it doesn't contain sugar because I've seen lots of these little electrolyte packets that contain sugar and that would kind of fly in the face what we're trying to do here with keto so to counteract keto flu get yourself some electrolytes keto breath is something I I don't experience anymore I did early on but I don't currently and this could be countered with a couple of things one eating leafy green vegetables which are good on keto cruciferous vegetables like broccoli or you can just buy yourself some chlorophyll tablets and you take a couple of those a few times a day and basically what you're doing is you're deodorizing from the inside out so both of these two horrible keto side effects are pretty easily mitigated number eight focus on the goal not on the methodology and by that what I mean is the goal here is to be in ketosis some people get so focused on the methodology on on the macro tracking or the glucose monitoring or intermittent fasting or some other concept of Keto that they lose focus on what is the real goal and the real goal is to be in ketosis if you are in ketosis you are burning fat as your fuel that's what we want and how to get there and the amount of carbs that we can eat is going to be different for different people some people can handle more some people need to be more strict keto is not one size fits all so it may take a little bit of experimentation to determine what is your carb threshold for you to be in ketosis but the reason I bring this tip up is because I feel that if anyone is trying to sell you key is a one size fits all there's one way to do keto and only one way to do keto if you're hearing that from somebody I would say find a different Channel find a different source of information because there's also a good chance that these people are trying to sell you something as well they want to sell you their plan or their supplements or something like that number nine the scale can be your friend or it could be your enemy there are going to be days when you step on the scale and what you see is just going to make you kitty you're you're going to be amazed at the weight loss that you're achieving there are going to be other days that you step on the scale and it's not going to move or worse it might go up so how often should you weigh yourself I weigh myself daily and I find myself going through some of these Peaks and valleys if you feel you're psychologically Tough Enough then I would say go ahead weigh yourself daily otherwise weigh yourself weekly but also be aware that this scale is not the end-all be-all your body composition is changing I've had numerous viewers tell me you know the last six months the scales barely moved but I've gone down two dress sizes you're also going to physically feel some non-scale victories you're gonna you're gonna feel inflammation go away if you don't know what inflammation is you will once you start doing keto because you'll recognize that you feel so much better your knuckles feel better your knees feel better your back your hips Etc you're gonna find a lot of little health benefits that start coming with keto and with eliminating sugar and these processed grains from your diet so remember the scale is not the end-all be-all number 10 is something that I've kind of touched on on a couple of the earlier numbers which is beware of dogmatic people on keto the the people that are absolutely militant and self-righteous and just love telling people that they're doing keto wrong this is not what I think we should be doing in keto I I've said this in some of my videos in the past which is we need to pitch a bigger tent we need to be more welcoming of people into keto we need to be more pragmatic about how we practice keto you will find out on the internet there are a lot of ingredient police and keto police and I call them police because they want to get in there they want to they they want to give you a citation they want to tell you that you're doing it wrong I differentiate that from keto and pfizers or ingredient advisors or people who they'll provide you information about it an ingredient or a given type of Keto food or some aspect of Keto and then let you go and further investigate it and make up your own mind if you're looking for a couple of good sources for pragmatic keto besides this channel I recommend two books one is the Obesity code by Dr Jason Fung this is very much a explanation as to why keto Works sort of book and the role of insulin in your body and why we get fat or obese it's a great book I really love it I think I think the world of Dr Jason Fung the second book is end your carb Confusion by Dr Eric Westman another fantastic book it's a super easy read it's very down to earth it is very pragmatic and it really gives a very simplified explanation and as to how to do keto now down in the description below I will link to both of those books I will also link to the electrolyte supplements that I talked about you may be able to find something cheaper at Walmart or your local drugstore or something like that but I'll link to the ones that I use down in the description below and as I said at the beginning of this video if you are also a seasoned keto person and you've got some tip trick something you wish you'd known or done earlier in your keto Journey let us know down in the comments below but that's going to be it for this episode next episode in this series I will likely cover the whole navigating keto products and keto labels and ingredients lists so I hope you found this video interesting or helpful if you did please click that like button if you're not a subscriber already tap that subscribe button then hit the Bell to turn on all notifications and if it was really helpful click that thanks button buy me a cup of coffee and thanks for watching
#Keto #Beginners #Series #Top #Tips #Starting #Keto
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I was / am over weight and always stayed away from having my picture taken. I wish I would have had a before picture.
My husband had a heart attack and passed on in July of 2021. I decided right then and there that I was going to eat healthier. Without knowing it or trying my clothes were a little looser and when I stepped on the scale I had lost 30 pounds from 190 to 160. When a friend asked what I was doing I told her what I was eating and she said oh your doing keto, I had never heard of it. So looked into it and started actually doing keto to get a stubborn 10 more pounds down to 148. Then, I don't know why I started self sabotaging myself eating what I knew was wrong, over eating etc.. if I had a before and after I probably would never have put 30 pounds back on.
I'm starting again and know I can do it but this time I am going to have the before and after pictures. Thank you
Love it
Thank you for this video ! I just started keto – as a pescaterien. I am so confused as to what I can eat or not, it's awful. As you said there is so much information on the web. Do you know about or have a list of foods that are keto friendly ?
Hi new here to the keto journey!! I have epilepsy not to mention very curvy woman. Ive had a couple of doctors who have told me that my epilepsy could get better if i either lost weight doing some sort of diet or doing the keto diet. Ive had a lot of people tell me that keto has worked wonders for people who have epilepsy and have done my own research into it as well. So im doing all that i can to get started on this journey. Just had my last day of have lots of carbs. Saying goodbye to all those sugary, high carb, high calorie foods. Definitely going to the gym tomorrow and having extra time on the treadmill. These tips are very helpful. Already saved a video of how to make keto cheez its and very excited to try it.
Thanks great video! Please what’s the name of the pill for keto breath?
Thank you for this. I'm 28, and I've been on Keto for 3 weeks now. I'm still eating very basic foods and find being "out and about" difficult when choosing what to eat!
There are homade recipes for electrolytes. Most of the store or Amazon sources are 40 plus a month. Check them out , the ingredients are pennies on the dollar. Popular companies, I think it is LMNT or KetoChow share the recipe to help all of us. Lots of folks dont mind paying for convenience of a packet mixed in water and the flavors are amazing! For me 140 lbs later electrolytes are in my life forever. It's nice to save money.
Thank you, this is very reassuring. I tried keto, and low carb, but always fall back into a heavy carb junk food pattern again. After your advice I think I struggled with dehydration, electrolytes and poor gut health. I haven’t got much money, so can’t afford to buy health treat,ents, but after your video I think I can work things in and out of my weekly shop. Nightime insomnia and munchies are a struggle. I think I’ve been using a sugar low crash to get to sleep.
Do not skip rule #1! I wish I would’ve had that advice when I started keto.
Can I still do keto even though I dont want to lose weight but want to gain at least 5lbs more?
Great tips, Steve! For anyone just starting, remember that the keto police aren't real—focus on nutrient-dense foods and find a sustainable routine that works for your lifestyle. Don't be afraid to adjust macros as you learn what your body responds to best.
I am keen to try keto for my bipolar disorder, i have read it is a game changer. My only concern is if it will still work even though I am on seroquel and other mood meds.
My son has that yoda!!! He also has the massive squishmallow and it’s his favorite
Thank you!!!
Is it true keto makes women and men stink down below?
Go vikings
I have always been sceptic of keto, though I will take my first step to Keto today onwards. Wish me luck !
Thank you needed that talk
Just put a pinch of sea salt in water, thats a better source of electrolyte
I’m so thankful to have found your channel! I’ve been considering the keto diet for numerous reasons, besides weight loss. I need to lose around 30 pounds but I also have an autoimmune disease and had brain cancer a few years ago when I was 32. I’m cancer free but struggle from memory loss, cognitive issues, brain fog, fatigue, etc. I’m on a ton on medication that contribute to these issues. When I started researching the benefits of this diet, I was so impressed but also overwhelmed by the content. You have made it more approachable. Can’t wait to get started and regain control of my health. ❤
I agree. Dont talk about keto. In France it is not vert popular.
Sadly, many people around are getting docker every day.🥑
You look great now 🤩
I love the advice to pitch a bigger tent. One of the reasons I am starting keto is to start pitching more tents again.
Great tips, Steve! For those just starting, remember to be patient with yourself and focus on the long-term benefits, not just the scale. Don't be afraid to adjust things to find what makes this sustainable for you.
Great video, Steve! It's so important to remember that keto is a journey, not a race, and to focus on finding what works best for your individual body and lifestyle. Don't get discouraged by setbacks; just keep experimenting and learning!
As someone starting out, I really appreciate the advice to keep it simple and focus on whole foods. It's easy to get overwhelmed with products and recipes, but sticking to the basics seems like a sustainable approach. Thanks for the encouraging words!
This is a great starter kit of information, Steve! I wish I had this level of clarity when I first started; thanks for simplifying the process and encouraging beginners to take the leap. Don't be afraid to experiment and find what works best for your body – keto isn't a one-size-fits-all approach!
Fantastic overview, Steve! One thing I'd add is to not be afraid to experiment and find what works best for your body and lifestyle, because keto isn't one-size-fits-all. Also, remember that progress, not perfection, is the key to long-term success!
Great tips, Steve! It's amazing how much healthier you can feel just by cutting out processed foods and focusing on whole, nutritious ingredients. Don't be afraid to experiment and find what works best for your body; the results are worth it.
This is such a supportive and informative community! Don't be afraid to experiment and find what works best for your body; keto isn't a one-size-fits-all approach. And remember, progress, not perfection, is the key.
Great tips, Steve! It's so true that keeping it simple with whole foods and focusing on how you feel is key to long-term success on keto. Don't get bogged down in the details, just listen to your body and keep experimenting!
This is such a helpful guide, Steve! The advice about not telling everyone you're doing keto is spot on—focus on how you feel and the results you see. Consistency and finding what works for your own body are key to long-term success.
This is great, practical advice for anyone just starting out! Don't get discouraged by initial setbacks and remember to listen to your body. Small, sustainable changes can make a huge difference long-term.
I lost over 100lbs my first time. It's been a few years bad habits set back in, I got 2 kids now covid locked me up. I'm trying to get back into it. Honestly I feel like shit.
My bid mistake: telling my doc I’m following keto
Great video, thank you. I'm 39 and need to go from 250 lbs to about 190. Frustrated with joint problems, hip arthritis forming, prediabetes etc. Shouldn't be happening at age 39 and it's making me depressed lately.
I told everyone because I don't care what anyone thinks ha ha…But in reality, it's still a good tip not tell anyone.
Hamburger meat, mushrooms, iceberg lettuce, sour cream, shredded Mexican cheese…. Is this fine???
I’m three weeks in and down 20 lbs! Great video. Thanks
So helpful, thank you.
Everyone who asks me how I lost almost 50 pounds while doing keto, usually say, “Oh I wouldn’t be able to do that”. Eating healthy and exercising everyday, is my fix. I tell them, do some research, either change your eating habits and get moving, or stay the way you are. 95% who notice my change, won’t try. Thank you for sharing your tips.
You are right, Steve. I regret not taking that first picture. 80 lb sure makes a hell of a difference.
Thank you for all you do for us.!
LMNT is a good electrolyte powder.
Keto is legit. What it does is keep your body in ketosis which is when your body begins to burn fat. That's why keto while internmentent fasting is key. Fasting is very good for healing your body also. Great video by the way 🙏
Hi Steve. I never saw this video before so I figure I’d give it a watch. Very well thought out and sound advice. As much as I hate to even think about what I’m eating these days I’m starting to get a lot of joint pain so I may just have to bite the bullet and go back on Keto. Thanks for the refresher. Great video.😊
I agree, great and sensible advice
You are right 100% I started keto only for experiment . (My first thought was to prove wrong this diet) . When I saw the change of my body but most Important the change of my strength and well-being I used to promote this diet. I heard enough and I can't open everyone's head to put inside my feeling doing Keto… and I understand, I was that non-beliver person. Thank God that I am curious and I allowed myself to turn this amazing diet into a lifestyle. Keto isn’t something you do for a while like other diets—once you experience its benefits, it becomes a way of life.
My doctor recommended Keto to me last week and told me how much better her live is after eating Keto 19:07 19:07 19:07 . Now I am gonna try it out.
Thank you, this is great
I tell people I feel like "shoot" and need a tune up.
And even if people approve of what you are doing, they can distract you with their "take" on it, and cause you to derail.