Keto Mastery: Keto Meal Planning For Beginners | Better Training, Health & Performance | Felix Harder | Skillshare

Keto Mastery: Keto Meal Planning For Beginners | Better Training, Health & Performance

Felix Harder, Fitness Coach & Amazon Best-Selling Author

Keto Mastery: Keto Meal Planning For Beginners | Better Training, Health & Performance

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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28 Lessons (1h 23m)
    • 1. Course Introduction

    • 2. Course Overview

    • 3. Keto: What it is & how it works

    • 4. Is Keto Right For You?

    • 5. Keto Myths Debunked

    • 6. Setting up your keto meal plan step-by-step

    • 7. Calories And Keto

    • 8. Calories Explained

    • 9. How To Calculate Your Maintenance Calories (TDEE)

    • 10. Protein Explained

    • 11. How Much Protein On Keto

    • 12. Quality Protein Sources

    • 13. How Many Carbs On Keto

    • 14. Quality Carb Sources

    • 15. Fats Explained

    • 16. How Much Fat On Keto

    • 17. Quality Fat Sources

    • 18. Sample Meal Plan

    • 19. How to detect ketosis

    • 20. Adjusting Your Meal Plan For Muscle Growth

    • 21. Targeted keto for athletes

    • 22. Alcohol and caffeine: is it ok on keto?

    • 23. Top Beginner Supplements

    • 24. How Much Water Should Your Drink?

    • 25. How To Read A Food Label

    • 26. Explaining Unexpected Bodyweight Changes

    • 27. How to track your progress

    • 28. Why I Don't Take Multivitamins

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About This Class

Learn How To Build The Perfect Ketogenic Meal Plan For Improved Health, Better Training And More Mental Clarity

Hi, I'm Felix Harder health coach and amazon best selling author. My "Keto Masterclass" is designed for anyone who wants to get the most out of keto, no matter if you're an athlete, bodybuilder or simply want to live a healthier life.

This course is not some random fad that tells you which foods you should and shouldn't eat. Instead I will take you through each of the steps involved in setting up and following through with your meal plan

Unfortunately, the internet is full of false advice and misinformation about keto. That is why I wanted to create a video course that not only debunks the most common myths but also teaches everything you need to know to reach your goals, be it to be healthy, build muscle or simply live a more balanced life. 

Here Is What's Inside The Program:

Setting Up Your Ketogenic Meal Plan

  • The Most Common Keto Myths Debunked

  • How To Determine Your Optimal Calorie Intake

  • How Much Protein, Carbs & Fat Do You Need On Keto?

  • The Best Keto Food Sources Of Protein, Carbs & Fat

  • Supplements - The Best Products  

Building Muscle & Getting Fit On Keto 

  • How Much Protein Do You Need To Build Muscle?

  • How Track Your Progress

  • The Best Supplements

Everything You Need To Improve Your Health & Immunity:

  • How Much Water You Should Really Drink (No, It's Not 8 Glasses Per Day)

  • How To Correctly Read A Food Label

  • Scientifically Proven Ways To Boost Immunity

Common Questions Answered:

  • Should You Take Multivitamins?

  • Is Too Much Protein Bad For You?

  • Is Too Much Fat Bad For You?

All In All The Program Includes Over 30+ Lessons

Learn everything you need to know about ketosis, keto cooking, and Ketogenic recipes.

So If You Want To Boost Your Performance, Feel More Energized And Live A Healthier Life, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Introduction: do you want to learn how to set up a healthy ketogenic diets step by step? Or how to lose fat and build muscle with Kato? And this course is right for you. Hi, I'm feelings, harder certified fitness and diet coach. And today I want to show you how you can improve your health and nutrition with the ketogenic diet. The course will teach you everything you need to know about topics like you meal planning, kita weight loss and muscle building diets, and how to choose the right foods and supplements. Unfortunately, because of all the hype around ketogenic diet, the Internet is full of false advice and misinformation. That's why I created a science based baby, Of course, that no only debunks the most common myths, but also teaches you how the diet really works and how to best take advantage of its positive effects. The biggest mistake people make when going Keto is that they only cut out carbs from their meal plan without making any other changes. They forget that you also have to adjust your diet to compensate for the lack of carbs and actively look for healthy alternatives. So in the course we will design a personal dye plant, step by step, that is right for your needs and your lifestyle. What senses course, apart from others, is that I don't want to sell you some hyped up hex that don't work. Instead, I designed this video course to be a complete program, teaching you all the necessary steps to start a sustainable, healthy, ketogenic diet. When that will also help you lose weight, build muscle and reach your fitness goals. I want to thank you for checking out my course, and if you liked it so far, be sure to read the description for more details and watch the preview clips. 2. Course Overview: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn and how the program is structure . So part of what is the introduction in which we are right now? Not only will you learn about the core structure, but also what the ketogenic diet actually is and how it works. In Part two, I will teach you the fundamentals of setting up your Keo Dai. This section covers things like calories and how they work when you're in ketosis macro nutrients such as protein fed carbohydrates and how much need of each and a sample diet that takes you through the meal planning process step by step. Part three is all about paedo and fitness. I will show you how to adjust your diet for weight loss, muscle growth and what athletes need to do for ideal performance. Unfortunately, a lot of people get this wrong when they switch taquito, which is why you should really watch these license carefully. Next, we will go over the best and most healthy food sources when following ketogenic diet, we'll go over the best protein foods, healthy fat sources and which carbs you can eat without breaking key toasts. Lastly, Part five gives you a few more dining tips to perfecter diet. We will talk about alcohol, caffeine and if they're OK when you're in ketosis and I will also show you how to even detect you toes is using breath, urine or blood tests. We will go over the pros and cons of each. And I will recommend the best testing that that for beginners. All in all the course, this pack with content. And since we have so much to cover, I suggest we get started. 3. Keto: What it is & how it works: before he started new diet. It's important you know how it works and what it's all about. The ketogenic diet is among the most popular diets right now, but because of all the hype, many people don't exactly know what it iss. So in this video, explaining the underlying mechanisms off the ketogenic diet along with its potential benefits as you will see going Kiddo, doesn't have to be difficult, but you need to know what you're doing. So first of all, what is the ketogenic diet? The ketogenic diet is a high fat, low carb diet that is meant to put the body in a minimal estate known as ketosis, he told us, happens when you force the body to use fence rather than carbohydrates for most body functions. So normally the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important, fueling brain functions. But if there aren't enough carbohydrates in your diet, deliver converts fat into Freddie assets and keep homebodies east ketone. Bodies can then be used by the brain just like glucose, and replace it as an energy source. To reach ketosis, most people need to consume less than 50 grams of cars per day, sometimes even less than 30 reps. All of this is possible because, unlike fed and protein, carbohydrates are non essential macron oceans, meaning we don't. Technically, you need them to survive. Now. How do you reach you toes this step by step? Basically, you take your body through the steps of becoming a fat burner rather than a carbohydrate burn. First, you cut down on carps. Like I said before. This usually needs to be less than 50 grams of carbs per day, but sometimes even less than 30 grams. Next, you increase your consumption offense to make sure your diet isn't made up. Jump food. You want to stick to mostly unsaturated healthy, saturated fence, bringing your friend and take up while lowering your carbon. Take will force your body to use fat as its primary energy source and also produce ketone bodies to fuel the brain. And lastly, once the blood levels of key tones rise to a specific point, you're officially enter into ketosis. This can be measured in the urine or blood. Now, one thing you need to know is that most people cycled in and out of ketosis regularly, but there are some that followed the diet long term, sometimes for years. It's really up to you and how your body reacts to it. Now, what many people ask themselves is, What should you eat on a ketogenic diet? First of all, we have to start with healthy fits. If you are following the key who died? There are some very specific foods on your meal plan that you should eat. Most importantly, will be healthy fence, and these will make up the bulk of your diet and up to 80% of your daily calories. So these are things like olive oil, grass fed butter, avocados, coconut oil or not some seats. Since that will be a new primary source of energy, make sure to select foods that you like that are also healthy. This make sure you prevent hunger, weakness and fatigue. Next on the list of Q friendly. If boots are non starchy vegetables, even though you want to keep your carb intake to a minimum, non starchy vegetables should still be included in your diet. Good choices. Broccoli. How far relief agrees, such as asparagus and cucumbers. These foods are great for weight loss, and there are also high in volume alone calories. High protein foods are also on the list. This includes lean needs, fatty fish, eggs, wild game and certain dairy products. They're full of vitamins and minerals, and you want to make sure to buy quality products such as grass fed meat or cage free eggs . That way, you don't just invest in your health, but also in the environment. There are foods you want to avoid to obviously, you want to avoid most processed junk food, along with everything most people consider unhealthy. But this goes for any diet, not just the key to genotype. Keep in mind that anything high in sugar is also high in carbohydrates, and this could take you out of ketosis. That's why a good idea is to cut off all sufferings fruit juices and suri sport drinks. Besides these, you also want to stay away from foods high in starch such as bread, pasta, rice and potatoes. Fruits and Tito are mix that the fructose in them is usually know, which means a lot of foods are taken out of the mix immediately. But there are some fruits that are acceptable in small to medium amounts because of their low net carbs. Examples include fruits like blueberries for strawberries. Now, at this point, you're probably wondering why I should even do all of this. What are the potential benefits of a ketogenic diet now? The key. But I can offer a serious of benefits for both beginners and experience. Tigers, first of all, is white Lawson. This is the main reason Mal's fault. Most people follow it. The key to Jenny Die can definitely help you with weight loss, and you will see the largest drop in body weight during the first few days of switching to Q. That's because your body stores carbohydrates along with water. And as you cut your carbs, you also flush off the water Well. That weight loss obviously doesn't translate to 100% fat. Plus, the initial progress is enough to motivate a lot of people to keep going. Another important aspect is better appetite control. Some people find themselves hungry all the time on a heavy carb diet. Now, as an extreme low carb diet, the ketogenic diet can help these people control their cravings a lot better. That also eliminates most junk food and die breakers. Eating less junk food also means you indirectly created calorie deficit, even if you aren't tracking your calories. Less sugary foods almost always lied to you, consuming fewer calories because fed some were naturally satisfying that simple sugars. They end up filling you up for longer. Now I have to tell you that this doesn't work for everyone, and some people actually feel more how to be on the ketogenic time. The best way to find out if it's right for you is by taking Michio Test, which you will find in a different video. Another important aspect of the ketogenic diet is it controls your blood sugar. People who suffer from diabetes for low insulin sensitivity usually benefit quite a bit from the eugenic that that's because naturally lowers your blood sugar levels due to the low carbon dietary fat also slows down digestion, which further helps regulate blood sugar. So if you're looking for a diet which can easily maintain more consistent blood sugar levels, you should definitely give Kato a shot. And lastly, we have mental focus and epilepsy. But many people don't know is that the ketogenic I was originally developed to treat epilepsy in Children, and it's still a common treatment today. It's not completely understood why this works. But one study showed that after three months, four in 10 Children started the diet at the number of the Caesars, reduced by over half and were able to reduce their medication. These mental benefits don't just apply to Children. Many adults have reported that they also feel more focused, more mental clarity and over better on the ketogenic diet. And even if you aren't into weight loss, then this could be an argument for going Peter. Okay, so to wrap up this video, ketogenic diets can have a lot of benefits. But since there's such a drastic change from the normal standard Western night, you definitely want to make sure you know what you're doing and you want to inform yourself before going to you. 4. Is Keto Right For You?: with so many popular diets, from paleo to vegan taquito, it can be difficult to find the right one for you. Each has their pros and cons, so it's important you know about the benefits and drawbacks of a new diet before starting it in this video, I want to show you how you can figure out if the ketogenic diet is right for you, even though the media and some fitness scores might tell you that is right for everyone. That's just not the case. The ketogenic diet X in a very specific way, and your body will undergo some pretty big changes when you follow it. Some people will benefit from these changes, but that doesn't mean it's right for everyone to help you understand what I mean. Let's quickly recap what the ketogenic died actually is. It's a high fat, low carb diet that sends your body into a state called ketosis, he told his happens when you force your body to use fats rather than carbohydrates for most body functions. Normally the carbohydrate containing foods are converted into glucose, which is then transported around the body, and it's particularly important and fueling brain function. But if there aren't enough carbohydrates in your diet, deliver converts fed into fatty assets and key toned bodies. The's key toned bodies can be used by the brain, just like Lou Close and replace it as an energy source. To reach Kato's is, most people need to consume less than 100 grams of carbs. But most people will only notice effects on less than 50 grams of carbs per day. No. What about the pros and cons of Aquino Genic Tight In its most basic form, the ketogenic diet is an extreme low carb died, which means that carries most of the pros and cons of normal low carb diets. Knowing them will help you understand the diet better and find out if it's right for you. So the first key to benefit is that it eliminates most junk food. Cutting carbs from your diet means you automatically eliminate most truly junk food from your diet as well. For example, chocolate or cookies. This is especially helpful for people who have problems with hunger cravings and cannot control themselves once they've had just a tiny bit of sugar. Eating less junk food also means to indirectly created calorie deficit, even if you aren't tracking your calories, less sugary foods almost always lead you to consume fewer calories. Your calories mean more weight loss, which is definitely a plus. Keeter benefit number two is that it's better for people with low insulin sensitivity. Insulin is a hormone secretive by the pancreas, and its main role is to regulate blood sugar carbohydrates, causing much bigger spiking insulin than fed and most proteins. When you eat a meal high in carbohydrates, the amount of sugar in your bloodstream increases. Insulin then tells the body cell to pick up the sugar from the blood. This brings down the blood sugar levels, which is important because high amounts of sugar in the blood can have negative side effects, even though this process works very efficiently and healthy people. Some people cells don't respond well to insulin, and a lot more is needed to bring down blood sugar levels. Usually, these people are either obese, completely sedentary or both. When such people consume fewer carbs and more fit, they avoid large spikes and blood sugar levels and therefore the negative side effects that come with it. Therefore, if you have low insulin sensitivity, a low carb or ketogenic diet can be a good idea. The third key to benefit is that it can stabilize hunger. High sugar fast food is digested fairly rapidly by the body because of its lack of fibre, doesn't satisfy much and leaves you craving for more food again in just a few hours. Switching such foods with healthy feds will not only stabilize blood sugar levels but also slow down digestion. This can reduce hunger and eliminate cravings when you're dieting. Now, of course, there are also some drawbacks to the ketogenic diet, which I want to go over now. First of all, it can be easier to overeat. Unfortunately, not everyone will see the same reduction hunger. And since fat is a lot more calorie dense than carbohydrates, it's also a lot easier to overeat on it. One gram of fat has nine calories, whereas one grams of carbs has only four calories. This huge difference and calorie density isn't bad per se, and like I said before, some people will still eat less because they find fat to be more filling. But this effect is not the same for everyone. Really, the only way to find out is to test it yourself and see how you respond to a higher fed and take. The next possible drawback is that it could have heard training performance. Carbohydrates are the body's preferred energy source for high intensity performance. That's because carbs can be broken down to provide energy even when there's no oxygen available. This process is called anaerobic, like a license, and it's not possible for fat. That means when you deprive your body of carbohydrates, you also take away the fastest energy source available. This isn't a problem when you only do low to medium intensity exercise, such as walking or mild jogging. But if you regularly perform high intensity exercise such as heavy weight lifting were long aerobic exercise, you will literally run into problems. This doesn't mean it's impossible to build muscle on a ketogenic diet, but you really have to know what you're doing. I will talk about what you need to know as an athlete on a ketogenic tight in a different video, so make sure you watch that, too. Okay, so with these pros and cons is the ketogenic diet right for you. When we look at these benefits and drawbacks of the key to Jennings died. We can see who is best for in generally. A can be a good idea for people who don't were only barely exercise, have low insulin resistance and are susceptible to diet break of foods such as chocolate cookies or Chris Sants. If you function well with no major energy or hunger swings on a high carb diet, you will probably run into problems on a ketogenic. You will most likely have good insulin sensitivity, work out a lot and have the low body fat percentage. Thes people are generally well suited to run on carbohydrates, and there really isn't a big reason for them to change it and go Kato. But if you often feel tired and weak on a high carb diet, were after meal high in carbs, you will probably feel a lot better on a lower carb intake. Chances are you're more sanitary and maybe a little overweight or have bad insulin sensitivity. Your body just isn't very well equipped to handle carp, so you should definitely check out low carb or Keogh diets 5. Keto Myths Debunked: with the growing popularity of a died, you will always have more and more myths surrounding it. In this video, I will debunk the most common myths off the ketogenic diet, so you get a better idea of what it's really all about. So with no one is that you can exercise on key toe. Like I said in my video on how to find out if key does right for you. Carbohydrates are the body's preferred energy source for high intensity performance. That's because carbs can be used more rapidly than Fed because they could be medicalized without oxygen. So in general, taking away the bodies fastest energy source isn't the best idea if you training at high intensity, but you shouldn't see a decline in performance if you only do low to medium intensity exercise, such as walking or mild jogging. For people regularly perform high intensity exercise things a little more complicated here . Things will really depend on your body and how you react to this new diet. Some people feel a lot weaker on a ketogenic diet when they also do high intensity exercise , for example, weightlifting, while others see little to no difference. What's important to know is that most athletes that successfully follow a ketogenic died usually follow a modified approach where they reintroduce carbs on specific days of the week or right before they exercise. I will talk about this in a different video myth. Number two is that you will automatically lose muscle on key toe. Switching to kiddo can lead to great improvements for some people and leave others a lot weaker. That said, you can definitely build muscle on a ketogenic diet if that is your goal. Most important here is a sufficient intake of protein and overall calories. Since two high over protein intake can get you out of ketosis, you need to hit a fairly small window where you're getting enough for muscle girls, but not too much to loose ketosis. Achieving this requires some tracking, but it isn't the most difficult thing in the world. I will also explain this in a different video myth. Number three is that everyone gets the key to flu. The key to flu is caused by a body's transition from burning sugar to burning fed for most of his energy needs. It tastes your brain and other organs. A few days to adapt to this new fuel. Most of the time, your body will excrete more sodium in the urine and also more overall water. That means you will pee more during the first week or so on a cure diet. Unfortunately, some people feel tired and weak during these first few days and show flu like sentence. But that doesn't mean you will necessarily get them to. Some people transition into ketosis smoothly, while others have a lot more problems. Usually, it all goes away once your body has adapted to the changes after 3 to 5 days, and you can reduce the sentence by making sure you get enough water, salt and electrolytes. Myth number four is that high fat key to die. It means you can eat any type of fit. High fat diets can be very healthy. The best example for this is the Mediterranean diet that includes a lot of unsaturated fats in the form of olive oil. But that doesn't mean you should be eating any type of fit. In general, you want to stick to mostly unsaturated fats like avocados, nuts or, like I said, before olive oil and healthy saturated fats like lean meats, eggs or grass fed butter. What processed meat products such a salami or bacon along with transfats, which are mostly found in processed foods made with low quality vegetable oils, Junk food and fried food should also be kept to a minimum. But that goes with any diet, not just the key to diet. Myth Number five is that you have to fast when following a ketogenic diet. Intermittent fasting is another extremely popular diet strategy next to the ketogenic diet . That's probably why many people think you have to fast when you're doing kiddo to see results. But it's not a requirement. And if you're a beginner, you probably want to take it one step at a time. Going kiddo is already pretty big change, so I suggest you get used to it first before complicating your diet further through intermittent fasting. Some people report that once they get a costume to the ketogenic died, they not only feel less hungry of all but also find fasting to be easier than before. So if you always wanted to try out fasting but haven't because of hunger issues, this might be another reason to try Kato and the last myth is that you cannot drink alcohol on a ketogenic diet. Generally, alcohol is safe to consume in moderation. When you're following a ketogenic diet, The most important thing to keep in mind is to limit carb heavy drinks that are high in sugar, especially sweetened mixed drinks and many cocktails. It is also a good idea to consume alcohol with a meal that is high in fat and some protein . This combination will slow down digestion and prevent a sudden surge and blood sugar. Of course, the most important thing is to always keep an eye on how alcohol affects you personally. Some people have mentioned a lower tolerance on the ketogenic diet, while others seem to have no problems at all. 6. Setting up your keto meal plan step-by-step: setting up a ketogenic diet is fairly simple. When you know what you're doing in this section, I will take you through the process. Step by step, I will show you how to set up a standard ketogenic diet First that allows you to maintain your current weight and later lessons. You will learn how to just this diet for weight loss or muscle growth and what to do if you're after. So in general, setting up your ideal diet is a four step process. First we start with calories, and for this you can use the online calculator telling on the resource section. All you have to do is enter your measurements and it will give you your ideal calorie count . Next, you will need to figure out your ideal protein intake for the ketogenic diet. As you probably know. Too little protein increases muscle loss, but too much protein can take you out of ketosis is therefore I will show you will wear exactly sweet spotlights. Step three is all about carbs. Carbohydrates are probably the most important aspect of a ketogenic diet because they determine key toasts. As a general rule, carbohydrate intake must be reduced to at least below 100 grams for the body to create key toned bodies. But most people won't notice anything unless they go below 50 or even 30 grams of carbs per day. I will show you how to do this and what types of carbs are best. And lastly, we need to calculate fed intake. This is pretty straightforward because you simply fill the rest of your daily calories with healthy fats. I was free how to do this and also give you a few tips on healthy fats sources. Okay, so now that you know the general structure of how to set up a keeper diet, let's go into more detail, starting with calories. 7. Calories And Keto: in this video, I want to explain the relationship between calories and the ketogenic diet. As I explained in my video on the science behind calories, they're nothing more than a measurement of energy stored and food. While they tell you nothing about the nutrients in the food, they do tell you what type of impact of food will have on your weight. Consume more calories than you burn, and you will gain weight. Consume fewer calories than you burn, and you will lose weight With. That said, there is some confusion about ketogenic diets and calories. Many fitness gurus claim that the calorie rule doesn't apply to ketogenic diets and that people can lose weight while eating as much protein and fed as they like. Now any serious nutritionists would tell you that this is nonsense and theoretically impossible because it breaks the loss of thermodynamics. But there actually have been some studies done where participants were told to limit carbohydrate intake, but to consume unlimited quantities of protein and fete. They often found that even on those diets to participants lost weight. How is that possible? And could it really be that you can eat as much as you want and still lose weight on a ketogenic diet. Well, what the studies actually found is not that calories don't matter on Akio diet, but that people automatically lower their calorie intake even though they thought they ate the same amount of food. The reason for this is the high amount of dietary fed in the ketogenic diet, which is more filling than simple sugars by increasing fed and decreasing process carbohydrates. The participants of this study reduced their calorie intake without inducing hunger cravings. What this means is that many people will feel that they can eat a lot more on the ketogenic diet than on other diets and still lose weight. Unfortunately, the satisfying effect of dietary fats differs from person to person, and not everyone enjoys this benefit. So to wrap up this video, we can say that calories still matter on a key to diet, and you still need to create a calorie deficit to lose weight. But for some people, this happens automatically when they go key toe 8. Calories Explained: like I said in the last lesson. The single most important variable and determining diet success is your calorie balance from scientific standpoint. Whether you gain weight or lose weight is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. Now, I don't want to turn this into a physics lesson. But when applied to dieting, the first law of thermodynamics states that your body weight is dependent on Lee on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your calorie balance. Before we go into the different forms of calorie balances, let's first talk about what a calorie actually is. A calorie is the amount of energy needed to raise the temperature of one leader of water by one degree Celsius, so that means a calorie is a form of energy measurement. When you eat your food, you're consuming the energy that is stored within the food. Your body then uses this energy to produce movement and keep your organism alive. Alternatively, if not all energy is used right away. It can also be stored for later use. Some energy can be stored in the muscles and liver as glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fit back to calorie balance. There were three different states of calorie balances and you could only be in one state at a time. The first is a negative calorie balance. This, of course, when someone burns more calories than he or she consumes here, your body needs more calories to produce energy for your daily functions that it gets from your food. That means it makes up the difference by burning stored energy, meaning you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results in weight loss. The second state is a neutral calorie balance. Here, a person's intake of calories is the same as the expenditure of activities and body processes. This means that all the calories you consume will be used for some form of body process, and your weight will remain stable now, of course, calorie intakes and activities on any given day are not going to be exactly 100% the same, but over the course of weeks and months and neutral calorie balance is quite possible. If your weight hasn't changed over the last few months, your calorie balance is almost always neutral. The third and last state is a positive calorie balance here, more energy is consumed through food and is being burned to produce body processes or movement. As I explained before in this case, the extra calories are stored. Is either glycogen and the muscle and liver or as fat. Okay, so now that you know the fundamentals behind calorie balances, let's see how all this dry theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fed you can lose over any period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscles, you not only need to train, but you also need to provide your body with the necessary raw materials to form muscle cells. On the other hand, if you want to burn fat. You have to make sure that not enough calories are shuttled into fat cells to keep in the same size. I explained both processes in more detail in the muscle building and fat loss formula. 9. How To Calculate Your Maintenance Calories (TDEE): Okay, Now that you have learned the theory behind weight loss and fat loss, let's put everything into practice. Remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, and if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator, such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise. While the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight If you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference right? Can make or break your diet as you will see in the next list 10. Protein Explained: If you follow any fitness block or listen to any personal trainer, they will all agree on one thing. Protein is important. Not only is it important for building and repairing muscle fibers after exercise, but it actually has thousands of other essential roles in the body, including the production of antibodies for the immune system, manufacturing hormones and enzymes that are involved in most reactions in your body. Aiding in the digestion and absorption of food. Maximizing the transport of oxygen to tissues and providing structure from muscles, tendons, ligaments, organs, bones, hair, skin and all other tissues. For body composition purposes, protein is actually the most important dietary mattress Nugent. The reason for this is that muscle is literally made out of it. If muscle is the car, then protein is the metal out of which the parts are built. Prodi not only provides the building blocks for muscle growth, it also supplies the amino assets needed to reduce muscle breakdown. So, in essence, protein both builds new muscle and saves existing muscle from being lost. Both functions are very important and maximizing muscle and minimizing fed. Let's now look at what happens when you consume protein about 90% of the protein you eat is broken down into amino assets and becomes part of the amino acid pool that the body draws up on when it needs to build or repair muscle or any other tissue. Unlike carbohydrates and fend, which the body can store for later use, amino acids have no form or starch in the body, so it's important you have some protein every day. But wait before we continue. Let's clarify one thing. What are amino acids, anyway? Um, you know assets are the building blocks of protein and are necessary to support muscle growth. Amino acids are usually categorised as essential and non essential. There are eight essential amino acids, but you don't really have to worry about them too much. Just understand that your body cannot create them, and they must be obtained from foods and or supplementation on the other side. And non essential amino acid can be produced in the body by reconfiguring other amino acids 11. How Much Protein On Keto: protein is the most important macronutrients when it comes to building muscle or preventing muscle loss, while an easy solution would be to simply eat as much protein as possible. Too much protein can prevent ketosis as well, so the ideal intact actualized within a narrow range enough for muscle growth or muscle maintenance, but not enough to break you toasts. Now the minimal recommended daily intake for protein for adults is around 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound of body weight. But this value assumes not much physical activity and enough daily calories. As you can imagine, this value is less than ideal for anyone interested in fitness or muscle growth, which is why your ideal protein intake lies higher than the R. D. I. The most critical point in your diet, where you definitely want to make sure to get sufficient protein is during the first few weeks on a ketogenic diet. This is when the need for protein breakdown to provide glucose is at its highest after the first few weeks of ketosis, when the body reduces its need for glucose, your protein requirements will also go down, which means you can eat less now. What does that mean in numbers? If you exercise, set your daily protein at 0.9 grams per pound of body weight and 0.8 grams per pound of body weight. If you're a senator, if this daily protein intake translates to less than 150 grams per day because of your low body weight, stick to 150 grams per day for the first few weeks and then go back to the 0.9 grams, or 0.8 grams per pound of body weight. As always, the more experience you gain, the more you want to play with these numbers. For some people, even the values I mentioned before it might be too much protein, while others can maintain ketosis with an even higher daily intake. You want to find your sweets, but and in just your diet, accordingly. Now, which protein should you choose? I always suggest you go with quality protein sources such as quality meat, eggs, fish and dairy products. Protein supplements are also an option, but since their liquid they will flee of less than whole foods. This can become a problem when you're dieting for weight loss, where hunger cravings could mess up even a ketogenic diet. 12. Quality Protein Sources: after you have set up your meal structure, you will probably ask yourself what foods are the best sources of protein carbs and fats to include in your diet? I already gave some examples and previous lessons, but to give you some inspiration here, even more ideas. Let's start with protein. High protein foods and the Darien X category include Greek yogurt, cottage cheese, Swiss cheese, eggs, of course, milk and way protein. High protein needs include lead cut steak, ground beef, pork chops, chicken breast and turkey breasts. High protein seafood includes tuna, halibut, Salman and chill Appia. High protein can foods can include anchovies, corned beef, sardines and beans. And high quality is next To go can be jerky. Peanut butter. We're nuts. For example. Hi porting, vegetarian and vegan sources can be beans, chickpeas, nuts and nut butters. Tofel Chia seeds and Leaf agrees 13. How Many Carbs On Keto: your carbon take is what will make or break your ketogenic diet. As a general rule of thumb, carbohydrate intake must be reduced to at least below 100 grams, but most people find that noticeable ketosis doesn't happen before they go much lower. Now we know that cars aren't an essential macronutrients, so in theory, your body could survive without them completely. But from a practical standpoint, it's almost impossible to avoid all sources of carbs in your diet, and certain vegetables are also great sources of vitamins and fibre. So your goal is to figure out how many grams of carbohydrate you can consume without interrupting key toasts. Like I said before, Kato's is usually starts below 100 grams of carbs per day, but you most likely won't notice it or wouldn't be able to measure it, using kiddo sticks unless you go lower. What I suggest is that you start around or slightly below 30 grams of carbs per day to Loki . Toast is to be established and for key tones to be lost in your urine so you can measure it now, even though the exact value differs from person to person. This is a good starting point if you also keep your protein intake within the ideal range. This will allow your body to transition into ketosis within a few days to a few weeks after your body has adapted to the new diet. Most people can up their carbon, take a bit without breaking ketosis. So what you can do is with the help of Kyoto sticks to gradually add carbs afterwards and see up to which point you still stay in ketosis. This would be your ideal carbon take for after the first few weeks. 14. Quality Carb Sources: what carbs should you choose on a key to diet? Since too many carbs will take you out of ketosis, you need to watch your carb intake closely. In this video. I want to give you a list of foods that fill you up while still being low in carbs. Normally, your best option would be vegetables, especially in non starchy vegetables. This includes things like leafy greens, spinach, kale, collards or be greens. All these range from 0.5 to 5 grams of net carbs per one cup. By the way, net carbs are your total carbs, minus all the fiber, which the body doesn't. I just Next we have cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower. These have 3 to 6 grams of net carbs per cup. Another good carbs. Sores on Cato are things like cucumbers, zucchinis for salary, vegetables. They're somewhat higher in carbs, but can still be included. Are bell peppers, asparagus, mushrooms, tomatoes or green beans with 3 to 7 grams of net carbs per one cup. If they're rock, all these food categories should make up the book of your carbohydrates. Let's now look at things that you can occasionally eat. First of all, we have Berries such a strawberries, blueberries, blackberries, raspberries. They're great if you're looking for a sweets neck and depending on the type, they have 6 to 18 grams of net carbs per cup. Legumes and beans can also sometimes be included in your diet. Examples include chickpeas, kidney beans, lima beans or lentils and homis. But keep in mind that they have up to 26 grams of net carbs per cup. There are also some medium starchy vegetables that you might want to include. Foods like be carrots or artist shocks would be good options again. Make sure to track these carefully, though, and to not go overboard. And lastly, we have nuts and seeds, which are actually a mix between carbs and fat. This food category includes walnuts, cashews, sunflower seeds or almonds. They generally have 1.5 to 3 grams of net carbs per ounce. Of course, you could also go with not butters, but here you don't just want to watch the carbs. But also the calories, not butters are pretty calorie dense, But since there is so easy to eat, you can easily lose track off the calories when you're watching your weight 15. Fats Explained: fats are an important part of your diet, but often misunderstood. So let's find out what that really is all about and debunk a few myths along the way. Besides protein and carbohydrates, dietary fed is one of the three main macronutrients besides protein, one of the essential macronutrients. That means your body needs some Fetty assets to survive and cannot produce them from other foods. You also need fed to regulate a former production and to keep your skin and hair healthy. That also helps you absorb vitamins A, D, E and K, the so called fat soluble vitamins and lastly, fed sells. Insulate your body and help you to keep warm. One gram of fat has around nine calories, which is more than twice the number of calories in a gram of carbohydrates and protein, which each have four calories. Program. There are two main types of fit saturated and unsaturated fats saturated fence were long referred to as bad fats as it was believed that they raised her LDL. Cholesterol level cholesterol is a soft, waxy substance that can cause club or blocked arteries. Therefore, high LDL cholesterol can theoretically put you at risk for heart attack stroke and other major health problems. Nowadays, the effect of saturated fats on LDL cholesterol seems to be a lot less problematic than previously thought. And the debate whether saturated fat directly increases your risk of heart problems is still unsettled. But until we know more, it's probably best to limit foods that are high in saturated fats. Foods that contain a lot of saturated fence are animal products such as butter, cheese, whole milk, ice cream, cream and fatty meats. Some vegetable oils, such as coconut palm and palm kernel oil, also contain saturated fats. You can easily identify saturated feds as they're usually solid at room temperature. Unsaturated fats, on the other hand, can help you lower your LDL cholesterol. Most vegetable oils that are liquid at room temperature have unsaturated fats. Among the unsaturated fats. We can distinguish two kinds. Mona and saturated fence, which include olive and canola oil, and Polian saturated fats, which includes sunflower, corn and soy oil. One last type of fed that you will stumble across our transfats trans fatty acids, formed when vegetable oil is infused with hydrogen. This is often done to keep foods fresh for a longer time, the problem is that studies show that relatively small amounts of these fats will increase the risk of different health problems, including heart disease, Alzheimer's breast cancer, depression and war. Therefore definitely tried to avoid will limit foods with hydrogenated or partly hydrogenated oils such as heart, butter and margarine. 16. How Much Fat On Keto: the last macro nutrient. We need to talk about this fact. Like I said before, the great thing about dietary fat is that it promotes a tidy and many people, which means they feel fuller even though they eat less. One thing I do need to mention, though, is that some people will feel stomach upset when they begin a ketogenic diet and eat a lot of dietary fat, especially if they pull it a low fat diet before what this means is that you can ease into a key to diet and slowly increased fat intake while decreasing carbon take at the same time over a few days. Establishing controls us this way will take a little longer, but it helps your stomach get adjusted to the new food intake and higher amounts of fit. Okay, so now how do you calculate your ideal fat intake for a Keto diet? It is actually super easy, and all you need to do a subtract your protein and carbon takes from your daily calories. So that means once you know your ideal calorie intake, simply subtract the ideal amount of protein and carbs you should eat, and what you're left with is how much fat you should consume. I will illustrate this process with an example in the next video 17. Quality Fat Sources: consuming quality fed can actually be pretty easy and delicious at the same time. You're a few high fat foods that are incredibly healthy and nutritious. Sources of unsaturated fats include avocados, salman olives and olive oil, nuts and nut butters when they're not highly processed flaxseeds, tuna, dark chocolate and son floor seats. Sources of saturated but healthy feds include whole eggs, high quality meat, full fat milk and chicken breast. Now, sources of transfats or feds that you want to limit and avoid include pizza, hot docks, hamburgers and basically any type of fried were fast food. 18. Sample Meal Plan: Now that you know the theory of how to set up a ketogenic diet, let's illustrate everything. With an example in this video, I will set up a ketogenic diet for a six foot, 25 year old, £200 man, was active and works out three times per week. That means he stresses his muscles regularly and needs to watch his protein to get enough for muscle growth. I will show you how to set up a maintenance diet to keep its current weight and then, and further lessons. We will look into how to adjust that's died for weight loss or muscle games. So Step number one is calculating the ideal calorie intake for weight maintenance. This is his Tedy, which I explained in an earlier video. If we use the TD calculator I link in the resource section, you will get a daily estimate of around 2600 calories to maintain his current weight. Step Number two is to calculate his ideal protein intake. Since he's active, there should be 0.9 grams per pound of body weight. If we times this by 200 we get 180 grams of protein per day, which translates to 720 calories. Because one gram of protein has four calories, Step three is calculating carbohydrate intake. Like I explained earlier, this should be at or below 30 grams per day, especially during the initial weeks of the diet. Carbohydrates contain four calories program, so this translates to 120 calories from carps. The last step, then, is to determine fat intake. And for this we simply subtract calories from protein and carbohydrates from the total daily calories, so 2600 minus 720 minus 120 which leaves us with 1760 calories for fet. Since one gram of fat has nine calories, you need to divide this value by nine to get 195 grams of fat per day. So this person's diet will look like this. 2600 calories per day. 720 calories or 180 grams for protein, 120 calories for 30 grams of carbs and 1760 calories or 195 grams of pepper day. Now there are two things you need to keep in mind. If you don't exercise, go with 0.8 grams of protein per pound of body weight instead of 0.9. And if that totals less than 150 grams because of your little body weight, make sure to stick with 150 grams instead during the first few weeks. And that's pretty much it. It's really simple. But if you need help with your personal calculations, you can also send me an email to Felix at nutrition and fitness dot Net, and I will try to get back to you as soon as possible. 19. How to detect ketosis: when you follow a ketogenic diet, the goals to enter ketosis and hopefully staying it for a while in this video want to show you how to easily detect ketosis so you know when you're there, their several ways in which you could do this, but someone more easily done than others. Before we go into the different ways of detecting ketosis, let's quickly recap what happens when you follow a ketogenic diet. This is a diet that is high in fat and low in carbs, which means to force the body to use fats rather than carbohydrates for most body functions . Lonely, the carbohydrate containing foods are converted into glucose, which is then transported around the body and is particularly important in fueling brain functions. But is there aren't enough cover. Hired Senior died deliver of converts fed into Fenty assets and key tone buys. These key toned bodies can then be used by the brain just like locals, and replace it as an energy source. To reach Kato's is, most people need to consume less than 50 grams. Of course, today, sometimes even less than that going into ketosis take some time, usually a few days. But the best way to know for sure. If you reach your goal is by testing. There are three main ways in which you contest key tones through your breath, urine or blood. Let's go from easiest and least reliable to most difficult and most reliable. The first test on the list will be the breath test. You can actually do this by smelling your own breath without any equipment. Acetone is a byproduct. When Freddie assets are broken down for energy, and since you breathe it out, it changes the smell of your breath. People usually described as fruity or metallic and some likened, while others hate the smell. If you change your diet and no, this this type of smell, it probably means you're enter ketosis. The problem is that it's a lot less accurate than the methods I will talk about next, And the smell also sometimes disappears after well. Now. There are also breath key tone meters that measure acetone levels, but they're relatively new to the market and also not the most reliable. Next, we have urine tests. These air, usually called Cuba sticks because of their brand name. Hustings are pretty cheap, and you can get them at your local pharmacy. You work by detecting ketone bodies in your urine, which means you have to pee in them or dip them in your P to see the results. There's a color spectrum, which will show you how deep your level of ketosis is, and the darker the color, the higher the concentration of key does. Now, even though urine tests are probably the easiest way to get a reliable result, you need to know that you're in Kyoto. Levels aren't always blood ketone levels. Urine is a waste product, so it might not be the best indicator of how well the bodies using key toes as fuel. The longer you are in ketosis, the better the body becomes adapted to it and the fewer key toned bodies you'll excreted through urine. How much you drink also affects the test results, and if you drink too much, you can dilute the concentration ketones in your last on the list. We have blood tests. They're by far the most reliable, but also the most expensive and the most invasive because obviously, you need to draw that blood from somewhere. The meter measures Keitel levels just like electrical levels, would be measured for diabetics. The problem is that these devices aren't the cheapest and pricking your finger every day isn't the most convenient way, especially if you have hauling the ketogenic diet for lifestyle reasons and not because of some medical necessity. That's why all things considered, I suggest you try out your tests first and see how this works out free. Most people find them to be the easiest to use and the investment. It's so small that even if you don't like the key who died in the long run, you didn't spend a couple 100 bucks on a machine, you're never going to using it. 20. Adjusting Your Meal Plan For Muscle Growth: you probably heard that most bodybuilders and athletes work in two phases, called bulking and cutting. First, you focus on building strength and size while consuming more calories than your body burns throughout the day. And then you try to get rid of any extra fit by cutting calories while maintaining lean muscle mass. In this lesson, I will teach you everything you need to know to successfully bulk up by adding muscle mass and maintaining a relatively low level of body fed over a period of several weeks. So why do you need a booking plan anyway? The logic behind a well designed bulking planets simple. In order to force your body to grow more muscle tissue in a very little time, we need to lift heavy and consume extra calories. Basically, all successful bulking guides rely on these two factors. If you work out is too light, meaning not enough weight and too many reps percent or you simply don't taken enough calories. Even hitting the gym five times a week won't get you any results. Complete beginners an exception to this rule because they can often lose weight and build muscle at the same time since their body reacts extremely well to the new training stimulus and builds muscle faster than experienced lifters. The more muscle you have, the more difficult it becomes to add more without any extra calories. Okay, so how do you diet during a book, you'll find tons of bulking meal plans on the Internet, some good and many bad, the good ones awful of more or less the same pattern. First you calculate your TV. Then you add a certain percentage to Utd to get the ideal calorie count for your bull. And then you reach this calorie count by eating mostly healthy foods. Let's look at all these steps individually. I already showed you how to calculate your TV and an early lesson so we will skip this step . And if you don't remember simply go back to that list. Next, you want to add a certain percentage to Utd to get the ideal calorie count for your book. This part is probably the most controversial part of any bulking program. Some gurus will tell you to lean Bogue, adding only around 10 to 15% of additional calories to your TV to avoid getting any unnecessary fit in the process. Others will tell you that this number is too low and your metabolism will most likely speed up and erase such a tiny surplus. So who is right? As often in life, the truth lies somewhere in the middle. It is true that the human body has a limit of calories and can put towards the process of muscle growth. Consuming more calories than that won't speed up muscle growth, but it will make you fatter. However, most skinny guys were super skinny. Guys won't mind a little extra fed and will also have an easier time losing it afterwards. It is also extremely time consuming to maintain a lean book over several weeks, having to perfectly track your calories all the time. This is why, in my personal bulking program, I prefer to eat around 500 calories more than novel, which is around 20% of additional calories to my TV. That way, I make sure to give my body enough energy to build muscle, even if my metabolism, where to speed up mu. Planning is also easier that way because 500 calories equals more or less to an additional meal. How larger daily bogan calorie count has to be really comes down to how your metabolism re extra more food and how you feel about tracking calories and gaining unnecessary fit. If you're a skinny and simply want to get bigger, don't be afraid of eating a lot. You won't get fed overnight and have plenty of time to counter. Act should your body fat percentage rise too quickly. If you have a normal metabolism and feel that a small surplus is enough than 250 extra calories a day will probably be enough. Smaller surpluses also work better for women who generally have lower te's and would gain fed a lot quicker with 20% extra calories. Now in step three, you want to reach this calorie count by eating mostly healthy foods. We already talked about quality sources off protein carps and feds before, so just make sure to not go crazy during a bulk by eating nothing but pizza and ice cream 21. Targeted keto for athletes: the targeted ketogenic diet, or TKT, is a more flexible, ketogenic diet. We need more carbs around your work up. This helps people who are very active or lift weights keep up their performance while still enjoying the benefits off the ketogenic diet. This video explains how to correctly implement the TKT and what you need to look out for. Okay, so the first thing we need to talk about is Why do you even need to adjust the novel here, Jack? We'll talk about all the potential benefits of going kiddo in different videos. When major drawback is exercise performance cars are the bodies prefer fuel, especially for high intensity training. So when you deprive your body of carbs, most people will see a decrease in their athletic performance. Now, before I go into more detail about the TKT, I have to say that there's very little research on it, especially when it comes to Waitress. So the advice I'm about to give you is mostly from personal experience and from clients. Unfortunately, as long as we don't have more evidence on the subject, that's all I can give you. So like I said before, the TKT has you eating more carbs around your workouts, most importantly, right before you work up. So what you need to know is how many cars you should eat when exactly, but type. Let's go into all of these now. From my experience, 25 to 50 grams of carbs were best, and they should be eaten 30 to 60 minutes before your workouts. What you eat is really up to you and will depend on how your stomach handles carps. Some people prefer a cereal bar, while others like more easily digestible sources such as liquid carbs or even candy. You kind of have to play around with this a bit to find out your ideal source, but as long as you don't feel it sitting in your stomach during your workouts, that will be fine. Now. If you're new to the TKT, you might be wondering what these cars will do in Turkey toeses, depending on how many you need. You can definitely go out of ketosis for a short while, but there should be more than a few hours, and the benefits of the improved workouts make up for this minor problem. That's actually pretty much it. The targeted ketogenic diet is really not that difficult. And if you stick to 25 to 50 grams of carbs before your training sessions, you will be fine. If you're on a weight loss site, make sure to include the higher carbon take in your daily calorie calculations and e last five to compensate for it. 22. Alcohol and caffeine: is it ok on keto?: in this video. I want to talk about the effects of caffeine and alcohol on your body When you follow a king genital. Are they fine, or should you cut up both from your Let's find out. So to start this video, let's first talk about alcohol and Skeeto. This will usually be a bigger factor for most people because it plays a huge role in our social lives. The first thing you need to know is that in a bar, their cars pretty much everywhere you look, beers, week lines and truly cocktails are often packed with carbs, so it's better to avoid those If you want to stay in ketosis, this leaves you with heart liquor, which is made from natural sugars, screens for potatoes that turn into ethyl alcohol during fermentation. That means they're no longer carbs, and you don't have to worry about ketosis. But you still need to worry about the calories and the headache Afterwards. A lot of people report getting drunk faster and having a stronger hangover the next day, when they follow a key to diet to keep you from regretting your night out, I suggest you stick toe wandering and make sure to eat a balanced, Skeeto friendly meal before you hit the bar. Also, make sure to drink plenty of water. One glass along each alcoholic drink is usually a good rule of thumb. Next, we need to talk about caffeine. People are worried that it will throw them out of ketosis, which it won't now. I have to admit there are no scientific studies that have actually tested this. But from a theoretical standpoint, the Onley wake having could have an effect on ketosis, would be indirectly. You could raise adrenaline, which could cost the liver glycogen to be broken down into glucose, which would then raise insulin. But this only works if you aren't in controls, is already so. It's really just a hypothetical case. What can definitely throw you out of ketosis are sugary drinks, high end caffeine, a lot of coffee with sugar and cream or some red bull come loaded with carbs. So make sure to keep that in mind to wrap up This video of alcohol and caffeine are fine on a ketogenic diet when consumed in moderation. What throws people out of ketosis aren't either than but the cars they come with. So sugar and coffee or cocktails. As long as you keep this in mind, you will be fine 23. Top Beginner Supplements: last. On the list of the ingredients and a good diet are supplements. We all know that supplements can never replace proper diet, planning and nutrition, but they can help you reach your fitness goals faster. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where they had literally hundreds of powders, bars and pills. It's also not helpful that most supplement ads make promises that are often exaggerated and sometimes even flat out lies. You should always be skeptical when someone tells you they build crazy amounts of muscle with some new product, especially if they're trying to sell it to you. The simple truth is that the supplement industry is huge, huge, as in billions of dollars. It's also true that most of that money is spent on worthless supplements that won't have any effect on muscle growth or fat loss. So to help you find the ones that are worth their price tag, here's my short list of the best supplements for beginners that are looking to build muscle and or lose fed in a later lesson. I will also go over supplements for improving general health and your immune system, so be sure to check that one out, too. Number one on the list is protein powder. Protein powder is probably the single most popular workout supplement. This is because when you want to build muscle through strength training, your body requires more protein for a muscle repair and growth after work out. While this doesn't mean that you have to use protein powders to reach your recommended daily protein and tag, consuming enough protein every day can be tricky, especially when you don't have the time to prepare high protein meals every day. A good protein powder can really make your life easier. This is why most athletes and bodybuilders use protein powders in addition to a balanced diet. You probably already know this and might just be asking yourself which protein powder is best from way to casting to vegan. There are lots of options to choose from, and within the fitness and bodybuilding community, there's always a lot of discussion about which is best. But as I explained in the lessening protein powder and most likely won't matter all that much. Which kind of protein you buy, as long as you take it regularly. So just go with the one you like best. The second on the list is created. Creating is an organic acid that helps supply the muscle cells with energy during high intensity short duration exercise, along with protein powder. It is one of the few supplements that actually delivers on its promise to help you see more gains. Unfortunately, due to its popularity, there are also a lot of misconceptions about creating. No creating won't harm your kidneys unless you have an already existing conditions. As study after study has proven this, it also doesn't build muscle by itself, but it will increase your strength level if you have taken one of my muscle building courses. You know that the only way to ensure long term muscle growth is by playing progressive overload. You have to continually increase the tension placed on your muscle to force it to adapt and grow By enabling you to lift heavier weight. Creating will indirectly help you to build more muscle, but you will still have to put in the work in the lesson on how to take creating correctly , I will teach you everything you need to know about the optimal dosage and timing. Last on my short list is fish oil, even though fish oil won't directly lead to more muscle growth and not only boosts your mood but also helps to maintain healthy cholesterol levels and strong bones and ligaments. Unfortunately, most of us aren't getting enough fish, which is why the average person should go for the second best option, which is supplementing with official capsules. The omega three fatty acids contained in fish oil are essential fatty acids that reduce the risk of heart attack and lower blood pressure, among other benefits. I also found that my skin has improved since I started taking my official supplement. Another great advantage of fish oil is that there are basically no side effects unless you're allergic to it. While you will find people on the Internet complaining about the fishy aftertaste, this usually only happens when you buy low quality products. I personally have never had this problem 24. How Much Water Should Your Drink?: Okay, So after talking about all these vitamins and minerals, you may have noticed that I left out something very important. Until now, water intake is vitally important for optimizing health and performance. The bottom line is that if you're currently not drinking enough water, you're going to notice several immediate benefits by increasing intake to optimal levels. So in this lesson, I want to teach you how much water you need exactly and what kind of water you should be consuming. As you probably know, water comprises over 60% of your total body weight, and every part of your body requires water. For example, water is a vital part of your body's detoxification systems. It's used to digest foods and shuttle nutrition's to its cells. It's needed to keep your eyes, nose and throat moist. It keeps our joints lubricated and supple, which is vital for preserving joint health and brain cells. Required a delicate balance of water and other chemicals to function properly. So it's obvious that staying hydrated is important and dehydration will slow you down both mentally and physically know how much water should you actually drink them to stay hydrated . Interestingly, the question should really be how much you eat and drink, because many foods, such as fruits and vegetables, contain significant amounts of water. For example, research shows that in the United States, about 20% off our water and take comes from the food we'd with this in mind. How much water should you be drinking every day? You have most likely heard the traditional recommendation off a glass of water per day. But the problem is that optimal water intake will differ depending on your weight and activity level. This is why the institute from medicine actually recommends relate thirst. Be your guide. I know this sounds really big, but our bodies are actually very good at recognizing dehydration, and once this happens, you will feel thirsty. Now you probably still prefer a specific value that you can target just to make things a little more tangible. A good target value is about 2.7 leaders or 3/4 of a gallon of water for women per day and 3.7 leaders or a gallon for men per day. So this should be your baseline to shoot for every day. No, If you're like me and exercise regularly, then off course, you need to add some additional water to the baseline simply because you sweat more than the average person. A good recommendation is to add around one leader per hour of exercise to make up for the additional sweating. Okay, now that you know how much water you need, the next question is, what kind of water should you be drinking? This will heavily depend on where you live in the world. In developed countries, tap water is usually fine, but research has shown that even there it can sometimes be contaminated with all kinds of pollutants, like bacteria and heavy metals. Many people know this and drink bottled water instead. But the problem is that bottled water, especially when it comes from plastic bottles, also contains quite a few chemicals, mostly from the plastic leaking into the water. Also, bottled water can be quite expensive when you drink a lot of it. So what's the solution? Children tap water. Home water filters are getting better and cheaper by the year. The key to judging them is the amount of dissolved solids they leave in the water, which can be measured in terms of parts per millions to use them. You simply put water in the top container of the filter, which then slowly passes through the filtration mechanism and comes up pretty much chemical free. A good water filter will produce clean water for many months before needing a change of filters, so drop about this lesson to make sure you get enough water. Let thirst Beer Guide and shoot for 2.7 leaders if you're women and 3.7 if you're a man. If you exercise regularly, drink around one leader per hour of exercise on top of that. And if you're concerned with chemicals in the water who water filters are a great way to get rid of them without spending too much money. 25. How To Read A Food Label: When it comes to proper dieting, food labels are extremely important. They pretty much tell you everything you need to know and give you a perfect overview off the nutritional value off the food at hand. Unfortunately, many people don't know how to read a nutrition label, which is something we will change now. This lesson is intended to make it easier for you to use nutrition labels to make quick informed food choices that contribute to a healthy diet. So the first thing you always want to check is actually no in the nutrition label, but somewhere else. On the packaging, which are the ingredients ideal year. You want to have as few as possible. If you buy a head of lettuce, for example, the only ingredient will be lettuce. The same goes for most other fruits and vegetables. Being realistic, though, most people purchased package or frozen foods that have more than one ingredient. But then a similar rule applies the short of the green list, the better. I also understand that ingredients are ordered by volume. The higher up on the list of ingredients is the more of it you will find in the product. So for example, if sugar, corn syrup or any other sweetener is the first thing on that ingredient list, then you probably want to avoid this product where it leased. Limit your intake. Okay, now to the actual label. Here's a sample label from the FDA. Always started the top and check the serving size. I always like to compare my foods on 100 grand basis, so one serving is more or less than 100 grams. You will have to do some calculating to just the values on the label. Next, you want to check the total calories. While this will tell us how much energy the food contains, it doesn't say where the energy comes from, so then we go further down the label and check the three main macronutrients, fat carbohydrates and protein First fan. As you know, fed per se isn't bad, but it should come mostly from unsaturated fats, maybe some saturated feds and little to no transfats. Therefore, the high transferred value is an indication to avoid this product. The values for cholesterol and sodium should also be low on quality foods. You can check this by looking at the daily percentage on the right side of the label you're anything below. 5% is low, and anything over 20% is regarded as high onto carbs. Like feds. Carps aren't bad, but you have to make sure that the carps in your food don't just come from sugar. So if you see, for example, that a food has 30 grams of carbs and off those 30 grams, 10 are from sure it's not a good sign. As a rule of thumb, the lower the sugar value, the better. The opposite holds true for dietary fibre, which you want to get quite a bit off. The last macronutrients protein is actually pretty easy to get right. The higher the better, at least when it comes to diets, folks on building muscle and losing weight. The very bottom of the label will tell you the microchip value of food. In general, the more vitamins and minerals, the better. One exception is sodium, of course, but it's usually not found down below, but higher up on the label. And we already discussed this and that's about it. Reading a food labels actually pretty simple, and there isn't much you can do room once you know how to do it 26. Explaining Unexpected Bodyweight Changes: similar toe weight loss plateaus. Some people experience unwanted weight changes during their dieting. No, of course, this is not what you want. In a perfect world, you follow a diet and you wait declines in a linear fashion until you have reached your ideal weight. Unfortunately, we don't live in a perfect world, so we have to first identify the causes of unexpected weight changes and then solve to help you do this. We will now go over the most common cause of sudden weight changes. Some of them are similar to the cause off weight loss plateaus. But there are a few additional causes you might not be familiar with. The first and most common one is water retention, just like in the case of weight loss. Plateaus on one and water retention can usually be overcome by drinking more and lowering your sodium intake if you have been dieting for a very long time. So several months, for example, the stress hormone cortisol can also lead to water retention. Here, the best solution is a diet break. But don't use this as an excuse to completely go off your diet. So make sure elevated cortisol levels are really. The reason certain medication and supplements, like impure forms of creating, can also lead to water retention, making your skin look puffy and your muscles less lean. So if you're regularly taking certain meds, make sure to talk to your doctor about this. Another common reason for a sudden way changes is a higher than normal carb intake. Carbs are stored as glycogen in the liver and muscles, and each gram of glycogen is stored along with around three grams of water. So if you recently switched to a high carb diet than this might very well be the reason for your weight changes. This by itself is not a problem, of course, because that, like I said before, carps are not evil. An additional water weight isn't really a health problem. Just make sure your carbs are coming from quality sources like rice, potato or whole wheat products. Number three on the list is food. Obviously, food waste something, which means that if you weigh yourself right after you ate, you will weigh more than if you weigh yourself on an empty stomach. To cancel out these kinds of fluctuations, I recommend weighing yourself twice a week in the morning after you got out of bed and before you eat breakfast. Number four and five are two things that are outside my expertise, which are women's monthly period and digestive problems. Wolf can lead to sudden changes in your weight, and if you believe you're having your period irregularly and or having digestive problems, then please talk to a doctor. Okay, these are the most common factors of sudden weight changes before in this video, let's talk about one more possibility. This factor will not lead to sudden way changes, but a long term stagnation or even weight gain. And that is underestimating your daily calorie intake. I've already said it in the video and weight loss plateaus, but I'll say it again. Just to make sure long term problems with your diet almost always come down to an improper calorie deficit, you have to make sure to give your body less energy than it expense. Otherwise it won't lose any weight. Please always keep this in mind doing your diets and regularly check if you've calculated your calorie needs correctly. 27. How to track your progress: tracking your diet. Success is vital to your motivation. I, for example, I'm a person that is driven by results. If I see them, I get even more motivated. But if I don't see them, then I lose motivation pretty quickly. Maybe you're the same, or maybe you're different. But either way it's very important that you watch your results. So you know, if you're still on the right track, the first thing you want to do is to weigh yourself regularly. This is pretty obvious, but how often should you weigh yourself? I personally weigh myself twice a week naked on an empty stomach in the morning. This has worked well for me, but if you feel that you need an even more accurate value than weigh yourself every morning upon waking and know the weekly average when comparing your weight from week to week on Lee , look at the averages and not the individual days. This will give you the most accurate result possible. The only drawback with this method, and the reason why I don't use it is because people tend to get obsessed with their weight when they weigh themselves every day. This is something you have to decide for yourself next. Don't rely too much on the mirror. I already talked about water retention and how it can change your appearance and weight. It can really make you look like a completely different person from one day to another. So don't pay too much attention here. But, of course, don't get me wrong. What counts in the end is not how much you wait, but how you feel and look. So, of course, over the long run, you should rely on the mirror. But a better strategy here is to take pictures, maybe once a week, and then compare them after a month or two. The third option is to take circumference measurements with a tape measure, maybe once a week, and then noting your measurements. The problem with this is that you will have to do it yourself rather than relying on a partner because you're the only person that will always be with you. Two different people measuring with the same tape will probably get slightly different results and mess up the averages. If you want to do this, I will link a video in the bonus lecture on how to take measurements correctly, so be sure to check that one out. Now. Another thing you contract are your subjective feelings off things like sleep quality, stress levels, hunger and fatigue. You can write thes once a week on a scale from 0 to 5. This is done to help you identify issues early and to solve them quickly. Here's an example. Sleep quality will affect training, performance as well as recovery and muscle retention went in a calorie deficit. Sleep quality also affects hunger and energy levels. So if you're hungry, your training has been less than optimal recently, and you see that your sleep quality has been poor then your sleep is probably the cause and cure of your problems. Another example would be stress. So if your weight hasn't been coming down in the last few weeks, but your stress levels are exceptionally high, then this might be something you want to look at. Maybe high cortisol levels are preventing you from losing more weight. Or maybe you just make too many changes to your diet at once. If you work out than another thing, you should trick. Are your lifts getting weaker? Doing a diet is normal, but it should happen slowly and Onley maybe a 10% if you see you strength plummeting than you probably crash dieting and should revise your calorie deficit. Now one more thing before we go on to the next lesson. Tracking your steps is a great way to keep a good overview of your diet. But sometimes all this data can be overwhelming for beginners. Striking Onley your weight will probably be enough if you run into problems. Also, track your subjective feelings in the way that I suggested before and if you work out than tracking your lifts is a must anyway. 28. Why I Don't Take Multivitamins: probably the most well known supplement for health are multi vitamins, which you can get for cheap at any local supermarket. Now, even though the idea of multi vitamins is good, so getting all your daily requirements in just one pill their execution is usually not optimal. And why I don't recommend taking them first. Of all, the ingredients and multi vitamins are almost always either under or overdosed. Vitamin D, for example, is usually included in too small of a does to make a difference, while other micronutrients that you already get enough of your normal diet are overdosed like in the case of selenium. In fact, many of the ingredients in a multivitamin aren't even necessary to supplement and are just included. To make the customer think they're getting more. For less and more healthy and effective approach to supplementation is to build your own stick off personal supplements that you take every day and cannot just based on your needs . So how do you do this first off start by setting health goals and identify possible deficiencies, for example, you might often feel tired and weak, even though you sleep enough and not too much, either In this case, your health goal would be more energy and general resistance. I always recommend you talk to your doctor first about your symptoms and let him do a blood test to actually measure for possible deficiencies. If one exists, he will then recommend you certain supplements to make sure everything goes back to anomaly . The less accurate but still possible strategy is to simply start supplementing the most common supplements recommended for a certain health co. In the following lessons, I will list them for things like bone health, immunity, fat loss, vegan diets and more. You do not want to start by taking all of the supplements at once, but instead take one for a few weeks and see if it makes a difference. If so, keep it in your stay and then try the next one. This process takes time, of course, but it will have you perfect the diet and supplements take that is right for you and your health needs