Ketogenic Diet for Weight Loss (Full Plan)

  • Published on May 18, 2019
  • Learn how to do A KETOGENIC DIET for Weight Loss with this FULL MEAL PLAN. This guide will teach you exactly how to use keto to lose weight. You'll learn how to get into ketosis faster, mistakes to avoid, how to do the diet correctly, and how to select the best high fat, low carb foods for meal prep. Enjoy the video!
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    What Is A Keto Diet? 0:57
    Benefits of Keto 1:33
    Standard Keto Diet 2:29
    Avoid These Foods 3:19
    Vegetables 3:59
    Protein 4:30
    Fats 4:45
    You’ll Feel These Changes 5:25
    Speed Up Ketosis 6:29
    Signs of Ketosis 7:33
    Variations of the Keto Diet 8:47
    Sticking to the Diet Long Term: 10:44
    Alcohol 12:04
    Supplements: 12:42
    Is this Diet Ideal for You? 14:06
    While the ketogenic diet may be growing in popularity there are a lot of people jumping into it without knowing what they're doing. And even though keto can help you lose weight and burn fat, it'll only help you do that if you do it right. So I want to give you guys a step by step guide that'll allow you to properly set up your own ketogenic diet from scratch. I'm gonna give you everything you need including what foods to eat, how much to eat based on your individual body, how to get into ketosis faster, what supplements to take, as well as the benefits, side effects and much much more. First let's start with the basics. A ketogenic diet is high fat, moderate protein, low carb diet. And the goal is to get you into a state known as ketosis. Normally your body uses glucose or carbohydrates as it's primary source of energy, but ketosis is a state where your body doesn't have enough glucose to use for energy so it switches over to primarily using fats for fuel instead. As your body becomes more fat adapted it becomes more efficient at using the dietary fat that you get from the food you eat and it becomes more efficient at breaking down stored body fat for energy as well. This is what helps many people lose a lot of weight on the ketogenic diet. Besides losing weight other benefits include reduced blood sugar, improved insulin sensitivity, improved blood triglyceride levels, higher levels of hdl cholesterol or the good kind of cholesterol, lower levels of ldl or the "bad' cholesterol, less acne, and many people report experiencing less hunger than they would on a typical calorie restricted diet plan. Now even though a keto diet can help provide all of these benefits, many people mess it up from the beginning because they have no targets for the day. Instead they just avoid carbs, and eat as much protein and fatty foods as they want, assuming that as long as they keep their carbs low they'll burn fat. Even though low carb diets, will usually automatically restrict your calories and lower your insulin levels, (2) if you over eat protein and fat you can gain weight the same way you would by overeating carbs. So to start the ketogenic diet the first thing you'll want to do is figure out about how much protein, carbs, and fats you should be having everyday based on your particular body. A standard keto diet will have only about 5 percent of your daily calories coming from carbs, 75 percent of your daily calories coming from fat, and only 20 percent of your calories coming from protein. The easiest way to figure out exactly what this means for you and how much you should be eating is by using my free fat loss calculator that can be found by clicking the link in the description below. After you input your stats like your height and your weight your macro results will load. Once they load, just select the ketogenic dieting option to find your daily protein, fat, and carb targets. Keep in mind you don't have to track your macros forever, but it's a good idea to do it for at least a few days so you can make sure that you're not eating too much or too little. Something that you'll notice right away is that your carbs are very low, so it's important that you're selecting the right foods, that will be appropriate for this type of diet plan. Since most of you will be required to stay under 20 to 30 grams of carbs per day you'll want to avoid the obvious things like
    ► Music Credit: OurMusicBox (Jay Man)
    Track Name: "A Mothers Sacrifice"
    Music By: Jay Man @
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    License for commercial use: Creative Commons Attribution 4.0 International (CC BY 4.0)
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    1. Keto diets help reduce appetite:
    2. Low Carb diets result in more weight loss without calorie restrictions:
    3. Leucine can help with ketosis
    4. Exogenous ketones may inhibit ketogenesis

Comments • 185

  • Talyang Khoda
    Talyang Khoda Day ago

    Can you try keto diet and heavy workout if your BP is high??... wanted to transform someone but he has a high bp...

  • Razabaza Azabazar
    Razabaza Azabazar 13 days ago

    It says 21g carbs for me. Is it net carbs or regular?

  • ibarix
    ibarix 17 days ago

    8:11 is that a scene from Breaking bad?

  • Dakoya
    Dakoya 18 days ago

    Would this be good if I'm also trying to gain muscle weight

  • Travis Moore
    Travis Moore 22 days ago

    You get into a calorie deficit. That’s how you do it with any diet. Keto is really kind of silly for the most part, to be honest, but yeah, it is possible to lose weight with it.

  • Dimension Traveler
    Dimension Traveler 22 days ago

    Can I use creatine during ketosis or it won't work cause low carbs?

  • potty017
    potty017 24 days ago

    This video is immensely helpful

  • Alex Rogers
    Alex Rogers 24 days ago

    Or you could just eat fruit and veggies

  • How to Everything
    How to Everything 25 days ago

    I’m thinking about doing interval sprinting. What distance should I go and how long between intervals should I go?

  • Logo for u
    Logo for u 25 days ago +1

    i think this plan is shit. @t-this will help you,thank me later!

  • BB 4ever
    BB 4ever 25 days ago

    I’m 14 117.8 lbs with a 9% body fat 102.6 lbs is muscle but my abs don’t show what should i do

  • Onfire 777
    Onfire 777 25 days ago

    Thank you for the Video

  • Lekks25
    Lekks25 25 days ago

    I was a skinnyfat, and I lost 8kg / 17.5 lbs in 5 weeks when living in Japan (rly hard to sustain keto there since 90% of their food contains sugar). It was the only thing that helped me get rid of the stubborn belly fat.

  • Kristijan Jerković
    Kristijan Jerković 25 days ago

    I'm 8 months on that diet i have lost 24 kg.. Great diet..... Very gooood.. 👍

  • Juan Carlos Medina
    Juan Carlos Medina 26 days ago

    Please do a Leg Routine Video

  • JayPongK
    JayPongK 26 days ago +1

    7:32 "With how you're feeling". You're evil lmao

  • dota
    dota 26 days ago

    1 pound underground corn 1 pound underground corn

  • Shashank Cm
    Shashank Cm 27 days ago

    Bro make a video about chest fat

  • derboss111
    derboss111 27 days ago

    could u make video about SARMs ... cause i am confused ....

    EVIYA 27 days ago

    Are supplements really good ?

    EVIYA 27 days ago

    Thanks man . these videos are really useful to me ❤️❤️❤️

  • Ida Centineo
    Ida Centineo 27 days ago

    Dude! Every single time I come to your videos, you talk about your macro calculator. Cool I go to it to find out how much protein, etc I should eat.. ( mind u I already know but curious what your says ) and your calculations always brings me to your body transformation site and tells me I should eat 100 gram of carbs!! WTF!!!

  • Headbanger's Kitchen
    Headbanger's Kitchen 28 days ago +1

    Hahahahah tell me about it!! I deal with this all the time.

  • Stephen Holyoake
    Stephen Holyoake 28 days ago

    So you need to avoid onions carrots and corn since they grow below the ground......corn, really!!!

  • nishanth nandu
    nishanth nandu 29 days ago

    It is okay to have whey protein without exercising or it helps to gain weight???

  • Aaron Turck
    Aaron Turck 29 days ago

    My only question is, does Creatine use effect the Keto diet at all?

  • Mainor Soto
    Mainor Soto 29 days ago

    Hi, I follow you from Costa Rica and your advices have helped me a lot in my training, could you please make a video about a 1 hour morning Routine using just a barbell and dumbbells? Please🙏, I alternate muscle groups every day but I feel that my progress has slow Down , I weigh 68 kg and 1,65 height and I what to grow muscle cuz I’m thin, this is my first year “ training” thank you, y have seen many times the only 7 exercises you have to do to grow muscle video and that’s what I’m doing at the moment

  • norwegian m8
    norwegian m8 29 days ago

    I just CUT down on what I eat and almost cut out fast food and I eat fish 2 day a week vegetable and fruits meat chicken eggs and other that’s healthy and are good for the training and I train a lot and I have lost about 10kg fat and gained 15kg in muscle I was 70kg before and went down to 60kg and after that 75kg and I am close to a sixpack

  • Khalil Kheireddine
    Khalil Kheireddine 29 days ago

    Corn grows above ground

  • Ryan McCrory
    Ryan McCrory 29 days ago +1

    Brayzil nuts are my favourite!

  • 92andrelis
    92andrelis 29 days ago

    Can you eat ass?

  • Robbob9933
    Robbob9933 29 days ago

    Please, quit referring to HDL and LDL as cholesterol. They are not cholesterol and are not really markers for cholesterol. LDL transports cholesterol around the body but due to the highly variable number of cholesterol molecules they contain it's use as a marker is poor at best.

  • Doc Moll
    Doc Moll 29 days ago

    question: Im hypoglycemic and Im 50 lbs over ideal weight. Im carb intolerant as well. Will this work for me? I do workouts like P90X and Body Beast, (( before getting hurt )) could i still do these?

  • Stephanie Phouotrides
    Stephanie Phouotrides 29 days ago

    Loved this.

  • Simply FITT
    Simply FITT Month ago

    Awesome, love the content and it all makes sense

  • Ivar Andrè
    Ivar Andrè Month ago

    Or tofu/ tempeh? Does that work as a low carb protein source?

  • berlinbunker
    berlinbunker Month ago

    Wtf is a brayzel nut. Its Brazil dude. Pronounce it like the country. Who wrote this shite for you

  • Jim Piechowski
    Jim Piechowski Month ago

    I did the Keto and t works, hands down.. now the first 10 days sucked

  • Filip Arizanov-Bebic

    "Why not eating es much as you can: proteins and vitamins, I've invented my-self this type of eating!?" Anyway: i like the variety of food that you have, i would be a: different man in your country: I am from: North Macedonia. Our new name is good, but our strongest leader was: Nikola Gruevski! The End.

  • Mike90 susanoo
    Mike90 susanoo Month ago

    The movie scenes really crack me up on how you present about the keto diet LMAO

  • Jaja Bimvi
    Jaja Bimvi Month ago

    Your macro calculator is way wrong man.

  • Marc Lussier
    Marc Lussier Month ago

    I guessing it can mess up your heart and guts

  • synthystation
    synthystation Month ago

    Belushi Animal House diet!! Oh yeaah!

  • john wick
    john wick Month ago

    I will begin the Keto diet after ramadan inshallah

  • Omar Cabrera
    Omar Cabrera Month ago

    Being on Keto dropped my blood sugar low. So I lowered my insulin intake more than half. Blood sugar is in check so much better

  • arbitrary PasTime
    arbitrary PasTime Month ago

    Bro who draws your thumbnails? No way someone can look that fat.
    Body positivity:HOLD MY BEER

  • Eyedunno
    Eyedunno Month ago

    Lots of good info; seems to be mostly in tune with the conventional wisdom in the Reddit keto groups.
    I lost 40+ pounds in four months doing a ketogenic diet, and it definitely gets easier over time to give up things like bread. But I quit doing it once I hit normal BMI not because it wasn't sustainable, but because I felt like it was probably a good idea for my gut to reintroduce some oats and some more variety in terms of fruits and vegetables. But keto was a great reset for me from the processed foods and fast foods I ate so much of before to a diet that is primarily whole foods.

  • Peter Miller
    Peter Miller Month ago

    my diet consists of the homestyle chicken bites and chicken ceasar salads from water and lots of water.
    eventually I would like to drop down to 130lbs. im currently between 230-240

  • Jose A. Justiniano
    Jose A. Justiniano Month ago +1

    Honestly is o complicate to fallow I am old and take some medications but I like to exercise i have 65 but tray to do my best God bless.

  • Jai Kishen
    Jai Kishen Month ago

    Is insomnia part of the side effects? I'm having insomnia at the moment after recently starting the keto and IF diet. Been a week exactly. Please help.. need information on how to overcome insomnia. Any advice would be greatly appreciated. Thanks .

  • Muru Jay
    Muru Jay Month ago

    First scene hahahahahahaha

  • achmad mudassir
    achmad mudassir Month ago

    Can i take some protein from whey protein shake ?

  • Ezzo Katkhuda
    Ezzo Katkhuda Month ago

    which is more important in loosing fat, controlling insulin or being in cal deficit??

  • Ron Elmy
    Ron Elmy Month ago +1

    Amazing B-roll. Good work.

  • Tam Singh
    Tam Singh Month ago +1

    Plizzz.....make videos to gain muscles 4 skinny guys kindly

    • Vintage Carrera Reviews
      Vintage Carrera Reviews Month ago

      Tam Singh hit 2000cal a day and 180gr protein
      focus on deadlifts/bench and squats
      don't smoke

  • Jeeses99
    Jeeses99 Month ago

    Only retards thing carbs make you fat

  • marie tinaj
    marie tinaj Month ago

    I have a problem. Im 11 and my family doesnt give great foods for fat loss. After i do workouts, my mom like feeds me spaghetti with steak. Or frenchfries. My family wants me to get Filled up and to grow. But im active and i have the mind to do a diet and able to do this, but i dont know if i should start losing fat at a young age and later do it at a older age, but i dont wanna be fat. When should i start dieting? My family isnt helping my workouts

    • Jerry Christner
      Jerry Christner 29 days ago

      You have to be self-disciplined first which means not eating what your parents make that doesn't fil into your schedule. You may have to go to the grocery store with your parents or give them a list of the food you need for the week.. Set an example for your parents! Start learning to cook for yourself (prep on Sunday :) ). Regardless, you've got to come up with a plan on what, when & how much you eat weekly. You can get by with a lot when you're young, but it gets more & more difficult as you get older, so instill the good habits now while you're young.

  • Randall Stittsworth

    Thanks for the informative video. It worked for me many years ago while on active duty in the military. I lost over 30 lbs and had my best physical fitness test of my career after losing that weight. I really loved the mashed cornflour in place of mashed potatoes, and it wasn't that hard to stick to once I got going on the diet..

  • Publik Channel
    Publik Channel Month ago +1

    What if you don’t want to lose weight if you’re already skinny and leanish? Can keto still get you strong and muscular?

  • The Butcher
    The Butcher Month ago

    Best Intro Ever

  • Doctor White Black
    Doctor White Black Month ago

    Extreme Good video thumbs up ^^^^^^^^^^ 1000000000

  • Virginie Bordenave
    Virginie Bordenave Month ago +18

    Corn doesn't grow underground though.

    • TheDreamClean
      TheDreamClean 11 hours ago

      @nagantm441 He did show an image of a corn

    • nagantm441
      nagantm441 29 days ago

      He probably meant potatoes...

  • benjamin abarca
    benjamin abarca Month ago

    Best nighttime snacks you can eat without being to full or feeling hungry video please??? Good stuff ! Awesomeness

  • Sha Gojō
    Sha Gojō Month ago

    Bacon is the worst shit u can put in your body. If u like parasites living inside of you then eat pork. Uff

  • elizabeth brogan
    elizabeth brogan Month ago +1

    Eat your greens!!!!!!!!! Lose 60 lbs like me ;)

  • Kabir Sarkar
    Kabir Sarkar Month ago +12

    so spiderman was on ketosis, which is why he didn't feel so good

  • Chriz Tactik
    Chriz Tactik Month ago

    Why was the intro very similar to the ones Athlean-X does? Sketchy

  • r3conwoo
    r3conwoo Month ago +3

    this channel has the best editing i swear all the random movie clips are always perfect, nice work

  • Nicolly Farao
    Nicolly Farao Month ago +1

    Hollywood are loosing a great actor in this era!😻❤

    • Dev n
      Dev n Month ago

      Yea right, one of many.

  • Jimmy Sixx
    Jimmy Sixx Month ago

    Keto Diet do a lot more than just weight loss. It cure type 2 diebetic, high blood pressure, fatty liver, kidney disease, heart disease, alzhimer, parkinson , stroke, altheritis, depression and the list go on. It's a disease free lifestyle.

  • A T
    A T Month ago

    Thank you for all your videos. The constant reminder and encouragement is what most of us need the most.
    I'm sending good vibes your way....Go buy a lotto ticket.

  • Anthony Leos
    Anthony Leos Month ago

    Wow Max thank you very much for these wonderful informative videos! I had a question, I want to start this ketogenic diet and I want to take your program. Do they go hand in hand or does your program use another diet?

  • Ibrahim Aziz
    Ibrahim Aziz Month ago +2

    Tomato and cucumber are fruits not vegetables as they have seeds

    • 宋少閑 。
      宋少閑 。 Month ago

      Okra is a fruit?

    • Ibrahim Aziz
      Ibrahim Aziz Month ago

      @Cesar Ponte Google the definition of fruits

    • Cesar Ponte
      Cesar Ponte Month ago

      @Ibrahim Aziz most vegetables have seeds otherwise we wouldnt be able to reproduce it,... anyway pumpkins are seeds, end of story, u said it!

    • Ibrahim Aziz
      Ibrahim Aziz Month ago

      @Cesar Ponte mate Google it anything with seeds is classed a fruit

  • Frosty Pen&Paper Online

    thx for metric system :D
    i'm german and have absolutly no plan of this american system nonsense

    • Andy Spark
      Andy Spark Month ago +1

      Willkommen im Club. Jeder Wissenschaftler benutzt metrisches System, auch in US, aber der Rest der Bevölkerung "nö, wir wollen im Mittelalter leben". Ich werde diese Einstellung nie verstehen.

  • Pankaj Gupta
    Pankaj Gupta Month ago +1

    Great Video with all info init. I m a big fan of u. Keep it up .. thanks for all ur videos 🤗

  • Chill Rex
    Chill Rex Month ago +1

    Best channel for fitness !!!!

  • Sherri Lillian
    Sherri Lillian Month ago

    Keto works. Thanks for sharing this. Your videos are great.

  • som_fes
    som_fes Month ago +1

    Corn grows below the ground?

  • belizeguy
    belizeguy Month ago

    Wow ! Thanks

  • zeczam
    zeczam Month ago +3

    What hope does one have who hates avocados

  • ahmed mamdouh
    ahmed mamdouh Month ago

    Please do an episode about fasting importance to muscle build up and fat loss and how to deal with fasting best in order to achieve best results and an episode the body types “meso , ecto and endomorph”
    Thanks for the great videos , keep it up man !
    Love from Austria 🇦🇹

  • Jerico Guevarra
    Jerico Guevarra Month ago +1

    That introduction though 😂

  • MsVbaby
    MsVbaby Month ago

    As much as I appreciate your videos. They are not PLANS. They are all information. When you say plan... I am looking for some sort of outline of how to...

    • B V
      B V Month ago

      Then sign up for his challenge.

  • Shahrayz Shoukat
    Shahrayz Shoukat Month ago +1

    No thanks. I dont want this

  • OStevens
    OStevens Month ago +3

    Fantastic I love your easy to understand way of explaining things thanks

  • Simon Troedsson
    Simon Troedsson Month ago

    Can you do a video for how teenagers should train to lose fat and gain muscles? I Think other teenagers also wouldve appreciate this

    • Cvv
      Cvv Month ago

      Just do the same but put sugar on it

  • Pavs
    Pavs Month ago +1

    good channel!

  • Pavs
    Pavs Month ago +2

    here is an idea. to get through Keto Flue just grow some freaking balls and suffer through it!

    • Pavs
      Pavs 29 days ago

      @Muru Jay naaah man KETO balls all the way lol

    • Muru Jay
      Muru Jay Month ago

      I think you need lot of carbs to grow balls

  • Pavs
    Pavs Month ago

    to enter Keto u must have absolutley 0 carbs. only fiber. for the first 18 days. i use to use keto sticks.

    • Cvv
      Cvv Month ago

      I just ate strictly apples only for 3 weeks and then my bowels fell out so I can definitely recommend this method

  • Month ago +1

    Complete Guide & Rocky clip? Like

  • Bent Nissen
    Bent Nissen Month ago

    What is the most healthy diet , for a 58 year old man ? I have trained with weights since 1977.

  • Peggy Barnett
    Peggy Barnett Month ago

    Another Awesome video Much Love ❤❤❤

  • empty happily
    empty happily Month ago +35

    I know dam well you gagged when you took a bite out of the stick of butter

    • Losat Plays
      Losat Plays 26 days ago +2

      No doubt! I totally cringed when I saw that

  • Chetan Grandhe
    Chetan Grandhe Month ago

    Great video. Is it also recommended to do a keto diet in 23:1 fasting?

  • His Presence.
    His Presence. Month ago

    I'm going for it, I'll update here when I can
    (I'm 18)

  • Rogue Leader
    Rogue Leader Month ago +1

    You should eat everything you want and not workout for 3 months then do a video on it, then lose all that fat/weight and do another video

  • MrOnionCock
    MrOnionCock Month ago +1

    What about vegetarian and vegan people interested in keto?

  • Lolo
    Lolo Month ago

    Almost as popular as you! lol that's why I subscribed your channel from the beginning
    Great video as usual. Greeting from Egypt.

  • Jason F150
    Jason F150 Month ago +1

    Excellent video! Thank you!