Keto For Beginners - Ep 1 - How to start the Keto diet | Keto Basics with Headbanger's Kitchen

horns up Happy new year and welcome to

headbanger

s

kitchen

my name is Sahil I am a heavy metal musician and I am also the author of the recipe book called Vida de Quito here this is the one and it is now available worldwide welcome to my new series called Quito for

beginners

where I tell you what to eat when to eat and how to eat on the

keto

diet

the

keto

diet

or the keto lifestyle as we prefer to call it is quickly becoming one of the most popular ways of eating especially for losing weight loss and with good reason: the ketogenic diet has helped many people lose a lot of weight, it has also helped people with diabetes and improve their overall health, so it doesn't surprise me that everyone wants to jump on the ketogenic diet bandwagon, but there are There is a lot of information online about keto and I can totally understand how it can be very intimidating and quite overwhelming for many people who just want to

start

the keto journey and lose weight, which is exactly why I

start

ed this series now.

I would recommend you slowly but surely familiarize yourself with Keto, how it works, Water Keto macros, how to track your calories. In fact, for this very reason I made a Keto 101 series where I explain everything in great detail and if you click here on the I button. You will be able to access my Keto 101 playlist, which has all the videos in one place, so that for the next week or two I would like you to watch those videos at your own pace and absorb all that information until then, I will make your life. easy by just telling you what you need to eat and when you need to eat until you figure it all out and can do it on your own, so in this video I will give you a meal plan for a full day, breakfast, lunch and snack and dinner and what What I want you to do is eat the same food for the next seven days.

Yes, no one said this was going to be easy but it's going to work so what I want you to do is go shopping tomorrow and prepare everything. and then for the next seven days eat the same food and in six days join me for the second episode where I will give you the meal plan for week number two, so for the next four weeks I will give you a new meal plan ketogenic diet every week and you will eat it for the whole week and during this month you will not only lose weight, you will watch all those videos and understand the ketogenic diet properly. that at the end of this month you have not only lost some weight, you have also understood the ketogenic diet and can continue your journey on your own without anyone holding your hand now, before it starts and gives you the meal plan that there is.

There are a few things you need to keep in mind, so the first thing you need to keep in mind is adjusting the amount of food you eat now. This eating plan is based on me, so I'm 5 feet 5 inches tall and weigh 70 kilograms. obviously if you are a bigger person you may need more food than me, if you are a smaller person you may need less food than me so for example if you are 6 feet tall and say 90 kilos While 2 eggs might be enough for me, you might need 3 or even 4 or say you're shorter than me, maybe 5 feet tall. 2 eggs can fill you up too much, so you may only need to eat one egg, so it's important to keep that in mind and adjust this plan to suit your own needs, which brings me to point number two, eat only when you have hungry, so like I said, I give him breakfast, lunch and dinner.

Suppose you feel full after lunch and don't feel like eating the snack, don't force yourself to eat. Similarly, if you wake up in the morning and don't feel like eating breakfast, don't eat it, it's important not to schedule yourself to eat around a time, so it's 9 o'clock, I have to have breakfast, no. when you wake up in the morning, depending on how hungry you are and when you are hungry, eat, so for example, if you can't finish your lunch, don't force yourself to leave lunch incomplete and eat it later when you are hungry. It's very important.

To keep this in mind, point number 3, no alcohol now, while alcohol is allowed on certain types of ketogenic diet only if you are here to lose weight, alcohol is not your friend, other than the fact that it has no real nutritional benefit, that's a lot of empty calories. Alcohol also leads to many bad decisions in life, i.e. eating carbs when on keto diet, so no alcohol, so what can you drink well while on keto diet? While following this diet plan, you can drink water, you can drink black coffee. black tea and green tea, that's all, if you feel the need for some kind of milk in your coffee or tea, you can have heavy cream, almond milk, coconut milk and soy milk, and if you need some sweetener, you can take stevia or erythritol, but that's pretty much all that's allowed, which brings me to my fourth and final point, so after you finish watching this video, I want you to go to my website

headbanger

s

kitchen

comm and read the blog post I will give you. the exact link in the video description box just below this video.

Now what that blog post will have is all the information you need on how to get started with Keto. A shopping list will also have substitutions, so for example if you don't want to eat. beef, I give you an alternative, say you can't find an avocado where you live, I'll give you an alternative and so on so that all the information is in the Headbangers cooking communications in the blog post, including the written recipes, but I'm not going to give you any macros because the idea of ​​this series is to leave that out of the picture for now, we'll get to that later anyway.

I think that's enough blathering from me, let's get started right. The first meal of the day will be breakfast and on the menu there are eggs, bacon and avocado, and we are going to give that avocado a special touch by turning it into guacamole, so a pretty simple breakfast, eggs with bacon and avocado, well, eggs with bacon and guacamole actually. so the first thing I'm going to do is prepare the guacamole and the star of this show is the avocado and I have a pretty fancy avocado but I've been a little afraid of whether it will be overripe or underripe but I'm going to take a chance and open it anyway running my knife around the avocado and you can see my avocado is almost perfect it has some brown spots but it is still edible and I use the knife to get the seed out of the avocado and the way I like to cut the avocado is to use my knife and run it along the avocado up and down the sides to get little cubes of avocado, so anyway I'm just going to take a bowl and then I'm going to use a spoon and scoop out the avocado and it has a few more overripe spots, but honestly it doesn't matter just eat the avocado, life isn't perfect and your avocado isn't either anyway, once I've scooped out all the avocado it's time to make the guacamole so I'm going to start by generously seasoning the avocado with a little bit of salt.

I'm going to squeeze some lemon juice, although thinking about it now I should have squeezed lime juice, that's more authentic anyway, whether you use lime or lemon, it's all good, the next thing I'm going to do is chop a little bit of red and you can also use your regular white onion if you want and you want to chop it nice and fine and how much onion you use in your guacamole is completely up to you so anyway after chopping that onion I'm going to put a little bit in the guacamole and I'm not afraid of onion, so I'll be generous with it and then I'll have a little bit. -Small tomato that I have and I'm going to cut it, of course, once again, you can use any type of tomato you want, you can use as much or as little as you want, so anyway, after I cut the tomato, it goes all. because I love the freshness of fresh tomato and then add some cilantro aka cilantro that's all good cut it up and then the cilantro or the cilantro goes right into the guacamole and then of course I'm going to take a fork and give it to everything a good mix and a little bit of puree, so I'm mashing the avocado, but I'll also leave a little bit of those pieces because you know it's really good, I love that texture. anyway after mixing everything well and pureeing my guacamole is ready now with the bacon and eggs now I'm going to put my non stick skillet on the stove over medium heat and add two rashers. of bacon good, I was feeling a little greedy so I decided to add a third.

I would also like to state for the record that the bacon I am using is not very big so hey three is good and look now the bacon slowly renders off its fat and you will see it start to shrink which is why three rashes makes sense, so anyway, patiently watch the bacon as it cooks and once I think it's getting some color on one side, I'll flip it. Now ladies and gentlemen, please cook the bacon to your liking. Some people like chewy bacon. Some people like it crunchy. Some people don't even eat bacon anyway. Let me know in the comments if you like your bacon with a little chew or if you like it.

It's nice and crispy. I like my bacon with a little crunch and I also like it with a nice color. Anyway, as you can see, my bacon is pretty cooked. Now I'll take it out and put it in. Put it on a plate on a paper towel because I don't really need that excess fat right now, okay and you'll see there's a lot of residual bacon grease in the pan, that's perfect, now we're going to fry in the same pan. our eggs, so I'm going to crack two eggs in the pan and now I'm going to make a fried egg, of course, you can scramble, you can make an omelet, it's completely up to you, just use that bacon grease in the pan anyway .

I'm going to season my eggs with a little bit of salt and a little bit of fresh black pepper and then I'm going to cover them with a lid and let them cook for three full minutes and after three full minutes my eggs will be ready and cooked to my liking, so I'm just going to scoop them out on a plate and then my fried eggs will be ready, so anyway now all we have to do is take our eggs, put the bacon next to the eggs and then add some of that guacamole both or as little as you like, but remember, try not to overeat and you know what I love about this food, you can use that crispy bacon like a nacho and have that guacamole and anyway, ladies and gentlemen, that's your beautiful breakfast of eggs, bacon and avocado and it is delicious.

It's perfect and should keep you full for a good amount of time, so once you're done with breakfast, the next meal will be lunch and for lunch you'll have a delicious ground beef stir fry with broccoli and zucchini. so I'm going to start by preparing my broccoli and I'm just going to cut the florets off the stem, just use your knife and cut those florets off, you can also use your hands and just separate the florets from the stem. Pretty simple and with that said, your broccoli is ready, but don't throw away the broccoli broth, it can be used in several recipes.

I will put all the information in the headbangers cooking communications in the blog post and the next thing I will do What I do is chop the zucchini and since I had a fairly large one I decided to use only half for this recipe and the other half of the zucchini will be used After about three or four days when you need to make this dish again, so just cut the zucchini. I like to cut it in half and then cut it into small pieces and once I'm done with the broccoli and zucchini it's time to cook so I'll start as usual.

My nonstick skillet on the stove and I'm going to heat up some avocado oil. If you don't have avocados, there are many other options. I will mention them all on the website in my blog post so once the avocado oil is ready. nice and spicy and about to start smoking. I'm going to add my ground beef. Now you want to get 80/20 ground beef, which is 80% meat and 20% fat, if you don't like B, yes you can use pork. Lampe Chicken, any ground meat will do, so put the meat in the pan anyway and let it start cooking.

However, I'm going to season it right now with a little salt and pepper because I like to season the dish as I go. To give it a lot more flavor, I will also add some red onion that I have and some freshly minced garlic and the onion is optional, you don't have to use it if you don't want to. If you don't like it, you can put as much garlic as you want, but if you want to cook the meat, onions and garlic together, now the onions will start to soften and everything will smell really delicious. once it's cooked for about a minute, I'm going to season it now with a little bit of paprika and I'm going to be generous with the paprika because I really love the flavor.

I'm also going to add some red chili flakes because that's what. to give it a little spice and a little bit of fresh thyme and if you don't have fresh thyme you can use dried thyme you can also use rosemary oregano many options it's completely up to you anyway I'm just going to give this all a good mix and let it cook now and What's going to happen is that the fat in the meat is going to melt and then it's going to melt and the meat is going to be fried with all these spices together and everything is going to be fried and it's going to become something reallybeautiful anyway.

The next thing I'm going to do is add my zucchini and I realized I have a lot of vegetables for this pan but I'm still going to give it a good mix without any spilling out of the pan and then I debated. should I put the broccoli in this pan or should I switch and use a bigger plate for this anyway I said let me take the risk and then my broccoli goes in and everything fits but I'll have to be cautious. While I'm stirring everything up anyway, I'm also going to season the broccoli with a little salt, cover it and cook it for a minute or two after checking it in.

I'm going to be brave and mix everything well and try to mix it all together without spilling everything out of the pan and it looks like I'm good, now what I'm going to do is Grate some cheese over this and I'm using a cheese called Scar Moza, but you can use any cheese you want, you can use cheddar, you can use mozzarella, you can use Gouda, it's completely up to you anyway once you've grated enough. of cheese on top, I'm also going to add a little bit of heavy whipping cream and now I'm just going to cover it and let it cook a little longer after a minute or two.

I'm feeling brave and I'm going to Stir it all together one more time and hope nothing spills. Now I'm going to cook this a little longer because I want my broccoli to be nice and tender, but if you like it to have a little bit of flavor, you can cook it. for a shorter time so anyway now I'm going to cover it and let it go a little bit more and finally now it looks like everything is coming together I'm going to try it because well I need to check the seasoning and I felt like mine needed a little more salt so I added a little more salt and now of course you will see that there is a little bit of liquid in the pan and you want to reduce it to cover it and cook it or you can remove the Cover it and cook it it's up to you but now to To finish the dish, I will add one or two tablespoons of cream cheese and this cream cheese will melt and make the ground beef creamier and more delicious. broccoli and zucchini stir fry.

I mean, this is going to be amazing, so anyway, give it all the good final batter and once the liquid in the pan has reduced to your liking, it's pretty much ready, so I'll pour some into a bowl. I'm going to grate some fresh Parmesan cheese on top and sprinkle some paprika and that's it. Our beef stir fry is ready, so enjoy it for your lunch. A well-filled regular-sized bowl should suffice. Hopefully, lunch will keep you full until dinner, but in case it doesn't, you will also receive a snack in the evening and for your snack you will have ham, cheese and lettuce wraps, so for the lettuce wraps you can use any lettuce you like.

I am using a green leaf lettuce and I have washed it. Please make sure to wash the lettuce. There is nothing worse than dirty lettuce. If you think the lettuce leaf is too big, bigger than the slice of ham. you have, you can cut a little bit and make it smaller or you can leave it as is and fold it. I'll show you how to do it later anyway, take your lettuce leaf and I'm going to use some Dijon mustard. that I'm going to spread on the lettuce, you can use any mustard you want, you can also use keto Mayo or you can also use a little bit of hot sauce, once you've spread the lettuce on, goes your slice of ham or slices of ham. my case since I am using a little French ham and then I am going to put a slice of cheese on it but you can use the cheese you want again and then all you have to do is roll it up and that's it, your lettuce wrap is ready now I'm going to photograph it, I'm putting a toothpick in it so it stays and keeps its shape and then I thought I should cut it in half and show you the cross section, so look, it looks pretty good if you ask me anyway, I'm going to make one more lettuce wrap, so take your lettuce leaf, put mustard on it, then goes the ham and finally the cheese and then I'm going to fold the extended part of the lettuce leaf inward and then roll it up so you don't have Just cut off the leftover part of the lettuce, you can eat it all and yes, that's it, ladies and gentlemen, that's how simple it is to make these lettuce wraps with ham and cheese and your final meal.

For the day it will be dinner and for dinner you will have a delicious chicken salad, very simple, easy to prepare and delicious, so the first thing I am going to do is prepare the chicken and I am using two boneless and skinless. chicken thighs. I'm just going to cover the chicken with some plastic wrap and then with the flat end of a meat mallet, I'm just going to pound it. The reason I do this is to help the chicken cook evenly. However, this is an optional step, you do not need to do this. If you can't get chicken thighs you can make it with chicken breast and alternatively you can also use chicken thigh with the skin on, no problem anyway, once you've beaten that chicken it's time. to season it and I'm going to season it with a little bit of salt, a little bit of black pepper and a little bit of curry powder.

Now I'm just using a generic curry powder that I bought in Bangkok and if you can't find curry powder where you live. You can also use paprika, cayenne pepper, or even a little cumin powder. Once you've finished seasoning the chicken on one side, flip it over and then season it on the other. Once our chicken has been seasoned, it will cook, so I'm going to prepare it. My nonstick skillet on the stove and I'm going to heat up some avocado oil and once the avocado oil is nice and hot, I'm going to put my chicken thighs on the skillet now because they are boneless, skinless chicken thighs .

It actually won't take long to cook, about three or four minutes per side, it will still do the job, just let the chicken cook and if you look at the sides of the chicken you will see the color starting to turn white which It means it is cooking. all the way and now I'm going to turn them over and, yeah, just look at that chicken, it looks delicious, look at that beautiful golden brown crust on the chicken. I could eat it right now, but I'm not going to anyway, like I said, this won't take long, 3 to 4 minutes on each side and well, our chicken thighs are ready, so I'm going to take them out, put them on a dish and I'll let them sit because they've had a rough day, you know anyway.

Now we're going to make the dressing for our salad and I'm going to start with a full tablespoon of peanut butter, all natural, no sugar added. I'm going to add about a tablespoon of water and then I'm going to microwave it for about 30 seconds and then I'm going to whisk it all together and basically what we're doing is diluting the peanut butter here, so once that's done and you have a peanut butter peanut thin and runny, Now we're going to add the following, so add a good splash of lemon juice. You can also use lime juice.

No problem. Then I'll add a little bit of soy sauce. You can also use coconut aminos if not. I don't want to use soy sauce, either is fine with a teaspoon. I'm also going to add a tablespoon of olive oil. Then I'm going to season this with a little bit of salt and a little bit of black pepper and the remaining juices from the chicken and I'm going to give everything a golden whisk and that's it, our salad dressing is pretty much ready, wait a minute, I forgot to add a little bit. of stevia to give it a little bit of sweetness and I give it a good final mix and our salad dressing is ready and before I make the salad I want to cut up that chicken and I'm going to cut up nice big pieces if you want, however, you can cut it into chunks smaller, no problem and that chicken looks absolutely spectacular, I mean.

You can heat it yourself, but don't eat it with the salad, since we are now going through all the trouble of preparing the salad. I'm going to find a plate and put the vegetables I just bought. like a salad mix prepared at the supermarket. I'm pretty sure you can get it anywhere; otherwise, you can get some lettuce, maybe some baby spinach, maybe some shredded cabbage and make your own salad mix, so I'm going to serve anyway. the dressing over my mixed salad and you can see mine has some cherry tomatoes in it too. Once I pour the dressing, I'll sprinkle some white sesame seeds for a little crunch and also some black sesame seeds and then. goes the star of the show our chicken and finally I'll finish it off with some fresh cilantro or some of you know it cilantro and that's it ladies and gentlemen, the chicken salad for your dinner is ready and that completes your keto meal. plan for week number one, like I said before, be sure to read the blog post.

The link is in the video description box right below this video where you can find all the additional information on food substitutes and other information you need and if you still can. If you don't see something you're looking for after reading the blog post, feel free to leave me a comment below and I'll be happy to answer your questions, so I guess that's it from me for this first episode of keto for

beginners

. All the best and I'll see you next week with another meal plan for you anyway, enough blathering. I'll see you in the next episode.

Greetings and keep cooking, so ladies and gentlemen, another way to start the ketogenic diet is to buy a copy of my book keto life because, in addition to having my hundred best recipes, it also has all the information you need about the ketogenic diet and will definitely help you on your ketogenic journey. The link to order this is also in the description box. I am also a musician as I mentioned above and you can click here and listen to one of my songs or click here to see another keto video.