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LESSON #32 – Keto Diet Plan For Beginners – 15 Things You Must Know (REFRESHER)

 Are you wondering how you can begin a keto diet? This video provides you with 15 tips to be successful on a ketogenic diet.

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// T I M E S T A M P S

01:00 Keto is not a diet. Keto is a metabolic process
01:20 How keto works at a cellular level
02:44 Can I follow keto when high cholesterol runs in the family?
03:40 Burning fat vs burning sugar
04:45 How keto reduces inflammation
05:10 Number 1: Focus on health over weight loss
06:00 Focus on these non-scale victories
06:39 Number 2: Follow the 2/2/2/2 rule
07:45 Number 3: Drink the Keto Kocktail each morning to avoid the keto flu
08:56 Number 4: Eat more protein the first 28 days.
09:58 Number 5: Eat bitter rich foods
10:35 The main reason people struggle on keto, and the role bile plays with fats
12:35 Number 6: Transition into keto slowly. How many carbs on keto? Find out here
14:00 Number 7: Don’t chase ketones, chase results
14:27 How do you test for ketones? How do you know you’re in ketosis?
15:05 Optimal blood ketone range
15:19 Optimal blood glucose range
16:12 Number 8: Consume these to help with sugar and carb cravings
17:45 Number 9: Ladies, get out of ketosis the week before your monthly period
18:55 Numbest 10: Once keto adapted, pair intermittent fasting with keto
19:47 My favorite intermittent fasting schedule
20:35 Number 11: You might feel worse before you feel better on keto (this is why)
22:02 Number 12: Clean keto vs dirty keto
22:45 This is why vegetable oils are worse than smoking cigarettes
24:00 Key foods to eat on the ketogenic diet, and keto diet menu for beginners.
24:22 Number 13: Community is KEY
26:35 Number 14: Master stress
26:40 This is how stress can kick you out of ketosis
28:38 Number 15: Do not stay in ketosis for too long
29:55 Can keto affect the thyroid hormone?
31:17 Keto resources