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hello and welcome to our video on how to
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start a ketogenic diet
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first let's define what a ketogenic diet
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a ketogenic diet or keto diet for short
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is a low carbohydrate high fat diet that
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has been shown to help some people lose
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weight and improve certain Health
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the goal of the keto diet is to get your
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body into a state of ketosis where it is
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using fat as its primary fuel source
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instead of carbohydrates
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before starting any new diet it's
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important to speak with a health care
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professional to determine if it's right
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the keto diet may not be suitable for
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everyone and it's important to
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understand the potential risks and
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now let's get into the steps for
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one calculate your macronutrient needs
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to start a keto diet you'll need to
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determine how many grams of
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carbohydrates protein and fat you should
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be consuming each day
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there are a few different approaches to
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calculating these needs but a common
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starting point is to aim for five to ten
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percent of your daily calories from
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carbohydrates 20 to 25 percent from
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protein and the remaining calories from
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fat two plan your meals and snacks
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once you know your macronutrient needs
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it's time to start planning your meals
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aim for meals and snacks that are high
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in healthy fats moderate in protein and
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some examples of keto friendly Foods
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include avocados olive oil nuts and
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seeds meat and poultry and low
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carbohydrate vegetables like leafy
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three stock your kitchen
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once you have a plan in place it's time
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to stock your kitchen with keto friendly
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this will make it easier to stick to
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your diet and stay on track
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four monitor your progress
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to ensure that you are in ketosis and
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staying on track with your diet you may
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want to consider using a ketone meter or
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testing your Ketone levels in your urine
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you can also track your progress by
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monitoring your weight measuring your
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waist circumference and checking your
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it's important to stay hydrated on the
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keto diet as carb restriction can lead
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make sure to drink plenty of water
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throughout the day and consider adding
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electrolytes to your water to help
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it can take a few days to a few weeks to
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get into ketosis so be patient and stick
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it may also take some time to adjust to
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the new way of eating and to find what
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thank you for watching
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we hope these tips have been helpful in
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getting you started on your keto Journey
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remember to always speak with a health
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care professional before starting any
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new diet or exercise program
