A keto diet for beginners

How do you eat a keto diet? How do you maximize weight loss, increased energy, appetite control, and other potential health benefits? Check out our full new keto video course, we hope you’ll like it a lot:

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Keto guide:

0:29 Two different fuel sources
1:28 Benefits of ketosis
3:06 The evolutionary perspective on keto
4:38 What you’ll learn in this course

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  1. Quokka Pirquish on February 16, 2020 at 1:36 am

    The best explanation so far. Going straight to the website.
    I’ve already lost 14 pounds in 5 weeks, and I’m not even sure if I’m doing it properly yet

    • Live For Christ on November 26, 2020 at 3:53 pm

      Buy a bottle of Keto Sticks, they are urine keto test strips, they help you make sure you’re loosing weight. Test with them every day. You have to start by eating zero carbs and no caffeine for about 3 days to get the body into the state of ketosis. It takes most people about 3 days. Exclude sweeteners for the first few days also. If you’re ketosing you are loosing weight so your test strip will show pink/purple color. If you’re not ketosing you are not loosing weight so you’re test strip will not show pink/purple color so you have to keep eating zero carbs and no caffeine until your test shows pink/purple color. When the body runs out of carbs to use for energy it switches to using the body’s fat stores for energy and they show in the urine as ketones. The test strip detects the chemicals in the ketones. The darker the tint color means the heavier you’re ketosing meaning the faster you’re loosing weight. Read Dr.Atkins book titled Dr. Atkins New Diet Revolution. He explains ketosis and low carb dieting very thoroughly in this book, it’s so easy to understand. Its the book my dad followed to loose 275 lb in a year and 2 months and his weight was mostly in his belly. He kept with low carb eating, he ate all the meat and fat he wanted and got healthy. He started with zero carbs and no caffeine for a few days to get the body into the state of ketosis. He bought Keto Sticks, and he tested every day. After he achieved ketosis he gradually added more carbs. He added 10 – 20 grams of carbs to his daily intake every following week until he was intaking no more than 40 grams of carbs per day through out his weight loss journey. You can stay at 20 grams of carbs per day to ketose heavier until you reach your weight loss goal. You can adjust your weightloss speed by eating more or less carbs but keeping it under 40 grams per day should keep you in ketosis, it’s a recomended carb intake limit. 20 grams of carbs per day will cause quicker weightloss. Some people can tolerate a little more carbs per day maybe even up to 100 grams of carbs per day. You can try gradually adding more than 40 grams of carbs per day and see what it does to your ketosis if you want. If the body is in the state of ketosis it can not store fat it can only shed fat and other toxic weight so he ate all the fat and calories he wanted to keep himself satisfied while ketosing. There is no need to count calories as long as you are keeping your carb intake low enough to keep you ketosing. Forty grams of carbs per day is a recommended limit to keep the body in the state of ketosis. If you have a cheat day or cheat meal your body may stop ketosing because of overconsumption of carbs so all you have to do after a cheat day is start over by eating zero carbs and no caffeine for a few days to get yourself back into ketosis. Caffeine spikes insulin thus slowing weighloss so some people restrict it completely even after the first week to avoid slowed weightloss. Eating fat , especially rich animal fats , while ketosing causes the body to ketose more heavily, provides energy, satisfies appetite healthily, lubricates intestines , eyes and skin and is crucial for organ function including the brain. Animal meats should not be restricted either they are too important for replenishing the muscles and organs. Also, no colon cleansers are needed on a diet that causes the body to ketose, in fact it can be detrimental. I made that mistake and almost killed my kidneys it hurt so bad so I quit colon cleansers while keto dieting and I felt so much better. Ketosis causes the body to naturally cleanse itself including the colon. The body works hard enough while ketosing to shed weight on its own. There are veggies allowed in the first week about 1 cup per day they are practically zero carb. They are listed in Dr. Atkins New Diet Revolution book. He also wrote a book giving carb count content of many foods to help you stay on track. I’ve read both of these books. Test your urine an hour or two hours after trying new packaged foods or snacks to test their carb content honesty. Or if you prefer the keto blood testers you can use that instead or use both. Some people say blood testing is more accurate and quicker. I prefer the urine strips. I analize my ketosis the day after trying new packaged products also. Eating practically zero carbs for a few days should get your body into deep ketosis. Sorry to repeat myself but I hope this info helps people loose weight fast like my dad did. I mostly eat meat and their fats, low carb veggies and low carb fruit ,salads, nuts not so many cashews, unlimited butter, full fat sour cream and full fat mayo, blackberries, raspberries, strawberries, heavy cream, avacados, Sweetleaf Stevia Sweet Drops (practically zero carb sweetener) too much is bitter so use a few drops at a time until it tastes right, it sweetens lightly but it’s a life saver. These are some packaged products to help if I have strong craving for sweets: Hungry Buddha Keto Bars, Lilly’s baking chips all flavors, Live Soda, Zevia Soda, Rebel ice cream, Atkins lemon bar and cheesecake bar, Two Good yogurt, Love Good Fats Bars, most of the Quest bars are ok just watch the ingredients on the packaged products claiming to be keto friendly, most of them are pretty trustworthy. Quest protein chips are awesome. Everyone’s tolerance is different. There are good keto bakeries online. I pray you understand all this completely in Jesus’ name. God’s blessings to ya!🤔😉🙏😄

    • Joyce Gryglewski on February 3, 2021 at 1:28 am

      @Live For Christ This is the best, most helpful comment ever. You encouraged me enough to keep going.

    • Lou Beluso on May 15, 2021 at 7:37 am

      @Live For Christ , thank you very much, you are soo helpful and kind, I would follow your advise, I am type 2 diabetic with medications.

    • John Wayz on July 12, 2021 at 1:30 pm

      Herbal treatment is 100% guarantee for diabetes type one cure, the reason why most people are finding it difficult to cure diabetes type one is because they believe on medical report, drugs and medical treatment which is not helpful to cure diabetes type one. Natural roots/herbs are the best remedy which can easily eradicate diabetes type one finally,
      Please visit and write Dr. Idialu https://chat.whatsapp.com/C7pnDc9hVvX49SaE2X0GI3
      for any health challenges

    • John Wayz on July 12, 2021 at 1:31 pm

      Herbal treatment is 100% guarantee for diabetes type one cure, the reason why most people are finding it difficult to cure diabetes type one is because they believe on medical report, drugs and medical treatment which is not helpful to cure diabetes type one. Natural roots/herbs are the best remedy which can easily eradicate diabetes type one finally,
      Please visit and write Dr. Idialu https://chat.whatsapp.com/C7pnDc9hVvX49SaE2X0GI3
      for any health challenges.

  2. Galactic on February 25, 2020 at 7:06 pm

    I’m 16 I weigh around 220. My goal is to get to 200, then make my way to 170. but it’s hard bc my family just eats whatever they wanna eat around me and sometimes healthy options aren’t accessible. But I’ve created a weight loss journey groupchat with other people my age. We share advice, tips, recipes and just motivation so we won’t be alone doing the keto❤️

    • Marj Nussby on November 7, 2022 at 7:01 pm

      Congratulations for persevering! You’ll get there.

  3. Sabrina on March 6, 2020 at 2:14 am

    It’s amazing that on my first day of keto diet, i didnt had any breakfast i only eat sautee veggies and seared fish ( less oil and seasonings ofc ) but after that i didn’t feel hungry at all even i only eat boiled egg for dinner because im not that hungry, usually when i tried other diets i tend to get hungry all the times even after drinking lots of water i still feel hungry, i think my diet this time might work, wish me luck

    • Jimmy Ruger on December 15, 2021 at 8:56 pm

      @Джакети Лув she lost her dog , her job , her boat, butt got her belly back

    • Laura on January 16, 2022 at 2:53 pm

      Please give an update

    • leeleeturn on January 20, 2022 at 7:10 pm

      @J- Ribosome Nonsense. It depends on your metabolism. People without obesity and a history of yo-yo dieting can go into ketosis with as many as 50 g of carbs per day. I do have that history and I can have between 20 and 30 a day and still turn my ketosix pink. That allows for several servings of low carb veggies. Especially high fat high fiber veggies like avocados.

    • ManMythLegend on February 12, 2022 at 7:52 pm

      @J- Ribosome that is false lmao

    • Linda Ss on September 4, 2022 at 8:12 pm

      @leeleeturn I do 50 – 70 carbs a day and still lose weight. Don’t even exercise every day and only have a few pounds to lose. Nothing works like this.

  4. Skye on June 17, 2020 at 5:59 am

    the keto diet helped me so much, my acne started clearing, I lost a few kgs and I finally am able to get out without being ashamed of my body and face. I still get breakouts but I have learned to accept my own face. My face was so horrible few months back,I couldn’t even smile. Really glad I found keto

    • BobRooney on November 21, 2022 at 11:30 pm

      i’m sure it’s helping me, but it has also destroyed my life. i cannot go anywhere. i get severe diarrhea almost every day sometimes several times a day. i have even lost my job because i cannot make it fast enough to the toilet and have to run back home. i have to take public transportation and i’m struggling on the train. i dont know what else to do. keto is the only way i can manage my diabetes.

    • Ouissal Zouinate on December 6, 2022 at 12:21 pm

      Hi did u cut dairy

  5. SucceedInFinance on July 4, 2020 at 12:43 pm

    I am on keto for 1 year now, lost 25lbs. I am 45. It really works. The losing weight is not the only benefit.

  6. lin lin on August 8, 2020 at 9:45 pm

    why is everyone dissing this guy. he delivers. everything else shouldn‘t matter.

    • S u R e on February 22, 2022 at 3:16 am

      https://youtu.be/t4U6-Nc5MRI check her to know how to start keto diet

    • Nikki Vanco on March 4, 2022 at 11:16 am

      Amen, he is wonderful.

    • Will get better eventually on April 17, 2022 at 4:03 am

      Because seem to love being cruel.

    • SHHLOP on May 10, 2022 at 2:55 am

      Humans are scum my friend that’s why we are one of a kind 😁 👽

    • Lakelandcowboy69 on September 20, 2022 at 9:47 am

      This guy is so hot and sexy.

  7. Bubbles on August 12, 2020 at 4:01 am

    Ive lost 90 pounds on this diet. Was a 6″2 350lb 17 year old and now I’m 260lbs at 18. Yes In between the year I took a break and I do plan on getting to my next goal at 220lbs. I reccomend this diet to everyone capable of doing it as I feel much better and confident with socialization and many more things.

    • Bella Vlogs Life on January 29, 2022 at 10:09 am

      That’s amazing!!! Well done

    • Shayanne Smith on April 28, 2022 at 12:59 pm


    • Shoaib Rahman on August 6, 2022 at 10:05 am

      Will u share ur diet chart Sir

    • Infini_Ryu on August 17, 2022 at 8:58 pm

      And you don’t have to starve yourself eating leaves and flowers. Lol

      Keto allows you to lose weight and keep it off while still getting all the nutrients you need. Honestly still can’t believe we allows low fat diets, coupled with the amount of exercise they require, they’re destroying their bodies. It’s not good to be hungry all the time.

  8. Gflo45 on September 8, 2020 at 10:45 pm

    Just started my keto diet today! I wanna get back to my normal weight again so I’m watching all these videos to have more knowledge of what to eat. My first goal is 50lb

    • mehar fathima on November 1, 2020 at 12:17 pm

      How much you losed now

    • Gflo45 on November 2, 2020 at 4:24 pm

      @mehar fathima 36 lbs

  9. Life with me: Jessie Marie on October 14, 2020 at 11:31 pm

    I just started a week ago and im down 8 pounds….yes im obese…but im not hungry anymore, im intermittent fasting and im drinking a gallon of water a day. I feel so good…

    • Adasjan Lee on August 22, 2021 at 5:45 pm

      What did you follow? Can I use your plan

    • rakadoni on September 1, 2021 at 3:57 pm

      @I FOUND HIS JAMS So when you’re on a ketogenic diet you want to keep your daily carb intake between 30g and 50g of carbs — you can Google each food item “how many carbs in 100g of melon” and if it is over you will need to moderate 🙂

    • ODSHOPFULL on September 16, 2021 at 11:14 pm
    • Sandra Fahr on October 13, 2021 at 3:03 am

      omg thats amazingg!!!

    • yahadam David on July 30, 2022 at 7:20 am

      Good job

  10. Lulu on October 20, 2020 at 8:31 am

    My goodness if I had you as my teacher I’d never fail any class…. so easy to understand

  11. RevivedSoul on February 16, 2021 at 7:43 am

    Thank you for the easy educated topic! Was easy to digest. I will start today, my last meal of pasta, even tho i ate salad and cucumber etc aswell orange juice. The vegetable tasted good. I know carbs not good. So i started before Military diet wich made me 5-10 kg skinnier. I now start Keto wich seems better and long term. Im 77kg now, i edit hows the progress going. Have an amazing journey people! <3

  12. Bongani Matsebula on April 4, 2021 at 5:53 pm

    Listening to him at 1.25x speed is such a nice experience.

    • Diaboli Virtus En-Tavares-Eastside on July 9, 2022 at 11:38 pm

      😅 thank u

    • Astrit Bekteshi on July 12, 2022 at 11:36 pm

      Wtf 😅😅

    • Michael Maisey on August 1, 2022 at 8:27 pm

      Didn’t even know you could do that… great tip thank you

    • Sunny Magnuson on August 6, 2022 at 10:20 am

      Yeah because of his accent!

    • ruby khan on August 31, 2022 at 5:08 pm


  13. LA REVELACION DEL KETO on June 24, 2021 at 7:45 am

    it’s helpful to know what you’re getting into! I’ve been a little over 10 MONTHS, I’VE DROPPED 125 POUNDS I love it. Therefore, I thought that sharing my experience would help others. IT HAS CHANGED MY LIFE ☘️☘️ S FEEL LIKE I’M IN MY 20 AND I’M IN MY 40☘️☘️

  14. MILAGRO METABÓLICO on July 4, 2021 at 7:04 pm

    I lost over 70 pounds on keto my first year. No bounce, it’s sustainable I feel great! Always satisfied. Today is my 480th day!😍😀😍

    • William Gawne on March 2, 2022 at 9:26 pm

      @A JC how did it go ?

    • William Gawne on March 2, 2022 at 10:19 pm

      @A JC I battle alcoholism so I know about the curve balls and the wagon and yes we can wallow in the mud or get up good to hear your still at it. What kinda diet plan do you do

    • Shayanne Smith on April 28, 2022 at 12:57 pm


    • Whatyou Lookin at? on April 29, 2022 at 3:36 am

      What are the side effects?

    • Infini_Ryu on August 17, 2022 at 9:04 pm

      @Whatyou Lookin at? Some temporary ones as your body adjusts. But you really should lean yourself into instead of jumping right in. You’ll cause a civil war in your gut if you drop the carbs overnight.

  15. Stro Productionz on August 27, 2021 at 5:00 am

    I lost 15 pounds in about 1 one week. I started at 350. I’m now 335lbs. I’m aiming to reach 250 by the summer of 2022. The diet has been so helpful so far.

    • detrayls on November 7, 2021 at 7:31 pm

      @Stro Productionz what did u eat

    • Stro Productionz on November 7, 2021 at 7:46 pm

      @detrayls well I would suggest getting a carb counting app. I make a smoothie in the morning that helps me get at least 60% of my daily fat protein and fiber required in the start of the day. In the smoothie:
      2 scoops Vega One Protein and maca powder
      1 Carton unsweetened of 10x protein Orgain almond milk (40g of protein in one carton)
      2 tablespoons of chia seeds (high in fiber and protein)
      1/2 cup of raw walnuts (high in fat protein fiber)
      1/2 cup of Macadamia nuts (high in Omega 3)
      Table spoon of MCT oil.
      6 Brazil nuts (these are super high in selenium so you don’t need more than 5 or 6 a day. These help with thyroid function and hormones)
      Truvia sugar / Ceylon cinnamon (REAL KIND) / nutmeg / ginger powder / vanilla for flavor. Blend it all and you have a huge chunk of your required Keto nutrients taken care off. And will keep you feeling full for at least half the day.

      I also take two table spoons of cod liver oil lemon flavored at any given time of the day. Along with salmon oil supplements. This helps with adding up the required healthy fat intake. The more omega 3, and less omega 6, the more your body becomes a powerhouse. This also helps with not eating too much unhealthy fats.

      Once I start feeling hungry. I go for keto snacks or quick foods that aren’t too much to make.
      My favorite is the Purdue chicken strips in the blue bag, hard boiled eggs from the market, chicken sausage links from Trader Joe’s, fish sticks, home made bone broth soup, homemade seafood soups like clam chowder with added shrimp, scallops, mussels, might broil some sea bass fish, bag of pork rhines, I always sprinkle olive oil on everything, make a favorite salad I always include guacamole in my salads, chicken or turkey jerky, Trader Joe’s blocks of cheese to eat with the jerky’s, I avoid other nuts because they’re too high in omega 6.

      By the time dinner comes around I just try to make something that won’t go past my carb limit which is usually a good amount left since most of what I ate earlier wasn’t carb heavy. Think of it like saving money for your favorite spending moment. I had all these carbs saved up I can now eat comfortably for dinner.

      I stayed on a 60 carb limit and drank lots of water and lemon juice. I also have a cold press juicer where I’ll juice through out the day but limit too much fruit. The carb counting app will usually tell me which fruit is too high in carbs.

      This may seem like a lot. But I promise it isn’t. Once I did the research on all these foods. It all made sense. And it’s not hard at all to form a routine.

    • Iring Gilaygit on February 23, 2022 at 10:46 am

      Wait for gallbladder stone formation

    • RatigansIsland on July 29, 2022 at 3:52 pm


    • Suncho on July 30, 2022 at 10:32 am

      From what I know at the start you loose mainly water, so you don’t actually loose weight, just the water that was retained.

  16. BJW on September 12, 2021 at 6:58 am

    Honestly, that was one of the most informative videos I’ve watched all week, the older you get the more you realise you can’t just eat whatever you want whenever you want. The fact that you can eat meat & dairy is a big one for me, avoiding pasta, normal bread & processed foods, I can do & as I am planning to be around & active for my grand kids for many more years, I’m going to make the effort to try this & see if it works for me. On a lighter note, who was waiting for a crash of lightning & that guy to let out a maniacal laugh & say something like, ” quickly Igor, get some keto on the slab now ! ” ?, just me ?, that’s ok I get that a lot.

  17. Naomi ♡ on October 24, 2021 at 11:05 am

    This video changed my life. Thank you so much for helping me getting a healthier life! I cannot explain in words how much I want to thank you.

  18. ANWAR-Giming 🔫🔥 on February 11, 2022 at 9:27 pm

    As a family, we’ve lived low carb for twelve months. My daughter and I have metabolic syndrome, both my children have autism spectrum disorder (ASD), and my husband has just been diagnosed with multiple sclerosis (MS).
    . Before embarking on our low-carb journey, I was 389 pounds. Since I discovered this keto article, I weigh 267 pounds. My daughter was 276 pounds and is now 209 pounds (95 kilos), my son was 231 pounds and is now 194 pounds . He “cheats” a bit while at university – and my darling husband was 254 pounds and is now 176 pounds. Every time we lose 22 more pounds (10 kilos), we treat ourselves to low-carb cheesecake. Thanks to keto diet.

    • Virginia Barrientos on June 6, 2022 at 9:10 pm

      Thank you for sharing you explain very well you are so helpful, being diabetes and having arthritis and high blood pressure i would like to lose weight. I’m 204 lbs now and don’t want to gain more.

    • Linda Ss on September 4, 2022 at 8:14 pm


  19. Paul Chomba on December 9, 2022 at 9:32 am

    Thank you so much for this information, very helpful, and easy to understand.

  20. TheProcrastinatingMiniaturePainter on December 9, 2022 at 6:15 pm

    Diagnosed with severe fatty liver. It made my spleen painful and swollen. I meet with a GI doctor this week. I’m scared as hell. I have a little girl I need to be here for. I’m pissed at myself for letting it get this bad.

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