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How to Do a Keto Diet: The Complete Guide
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This video will serve as a complete guide to those wanting to begin a keto diet, or are looking for a refresher on how to properly do a keto diet!
Everything that will be covered within this video (time stamps):
5:15 - What is a keto diet + the benefits of a keto diet
6:26 - What keto is NOT; debunking keto fallacies (ketoacidosis, paleo, all animal protein, etc.); keto & muscle sparing; keto sustainability (metabolic rate); keto & therapeutics (brain)
9:45 - What is fat adaptation (ketones vs glucose)
12:07 - How to prepare to begin a keto diet
15:03 - Caffeine on keto
16:19 - First steps
18:13 - “Keto flu” explained + electrolytes
20:27 - How to workout on keto
24:00 - Keto & cholesterol
26:07 - Net carbs & fiber (soluble vs insoluble)
27:30 - Keto coffee
29:10 - How to measure your ketone levels
30:22 - Sweeteners on keto
32:21 - Meal timing
33:19 - Best vegetables on keto
34:01 - Drinking on keto
35:19 - BCAAs & Whey on Keto
36:26 - Fruit on keto
37:43 - Best & Worst Fats
40:54 - Will too much protein kick you out of keto?
42:35 - Supplements to take & tips & tricks to enhance keto
Enjoy, and I'll see you in the comments!
References
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC30349
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC13736
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC58164
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC44144
https://www.sciencedirect.com/....science/article/pii/
https://link.springer.com/arti....cle/10.1007/s11745-0
https://jamanetwork.com/journa....ls/jamainternalmedic