Keto for beginners - Ep 4 - How to start the Keto diet | Free Keto meal plan | Keto Basics

Welcome to my brand new series called 'Keto For Beginners' where I tell you how to start the Keto diet and give you a meal plan to get you started. So use this FREE Keto meal plan and start your journey today! This is episode 4, please watch episodes 1, 2 and 3 before watching this.
Episode 1: • Keto For Beginners - E...
Episode 2: • Keto for beginners - E...
Episode 3: • Keto for beginners - E...
It's important to remember that I'm NOT a doctor, nutritionist or dietitian. I'm just a musician/KZbinr who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding.
Read my full blog post at headbangerskit...
My music (for those interested)
I play in a band called Demonic Resurrection. We've been around for 20 years and all our music is available for streaming on demonicresurre... as well as all digital music platforms.
My stage name is Demonstealer (don't ask, I was 16) and I have 3 solo albums out which can be listened to at demonstealer.b... as well as on all digital platforms.
My comedy rock band is called Workshop and is now defunct but you can listen to all the music on workshopindia....
Buy my book from geni.us/ketolife
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[@dirtywetdogboatsandsailing6805]

Don't you just love this guy ?

[@rashidahazari614]

I do...

[@michaelasherrell2059]

Hes the best...just love his wee bits of humour thrown in.

[@lezel4swarts]

I do

[@nan8975]

His momos are a weekly staple at my house

[@yolieslife1111]

Absolutely!!!

[@kevinmatthews9064]

I have been doing Keto for 6 weeks, and I have l lost 30 lbs in 6 weeks. Thanks for the recipe ideas.

[@tracker1009]

That's great, are you still on it ..? If so, what are your results now ?

[@junedunbar4692]

Finished the four weeks and feel great. Lost 4kilos and some centimetres of body 😁🌹 but the biggest plus is the positive energy. I am 63 years old and have had bouts of reactive depression with anxiety for 18 years. I have reduced my medication and am feeling more like my old self. Watch out world if I get my full on energy back. I will be a pain in the neck with fun and teasing 🙀😁😹🌹🌹💋

[@Averthith]

Congratulations!

[@TexasJackdaw]

Horns up! 🤘 I’m already down 14.8 lbs and over 4” since beginning this course. Your plan has changed my life!

[@bilqiis9099]

Congrats, am jealous, seriously struggling here🙈🙉🙊

[@meshajones214]

@Tim Roberts how long have you been on keto

[@meshajones214]

Congrats

[@TexasJackdaw]

@Mesha Jones 19 days. I downloaded the “Carb Manager” app, and that has helped me track my intake and set goals.

[@gingersnap9712]

@@bilqiis9099 trust me stick with it. I also watch dr berg. I lost 39 lbs and have been doing keto for a year and a half and have maintained my weight loss and in fact lost more than I wanted. Its not just about weight loss its about your internal health. Vitamins and minerals

[@unclegrizzly7112]

Sahil: "Eat only when hungry" Me: "That's how I got into this trouble, to begin with..."

[@HeadbangersKitchen]

hahaha well in that case get straight into macro calculation and weighing out your food.

[@ROSHANSINGH00712]

@@HeadbangersKitchen thats a good idea

[@christines3638]

You might find that your appetite decreases. Going keto should lower your blood sugar even if you are not a diabetic. That may lead to not feeling as hungry as often.

[@adesuwaighodaro5344]

hahaha

[@radoslavsk8591]

If you eat low sugar, high fat, then you are not hungry!

[@samiraaslamzada645]

I have a suggestion to make based on my personal experience with your channel. When I started getting notifications saying "keto for beginners" I didnt click on it because not all of us are not new to keto. However I didn't know that these videos are about meal plans which ANYONE can use. if you change the title to "free keto meal plan" that will get alot of attention. I didnt know this was useful to me only based on title until I was the broccoli cheddar soup lol. Love your channel 🥰🥰🥰

[@HeadbangersKitchen]

Thanks for the heads up Samira.

[@hasnakingu4593]

I just don't get tired listening to him and watching his videos

[@truly4927]

Make those stuffed bell peppers! They’re frickin delicious! It tasted like a supreme pizza minus the dough. I added a tsp. of dried fennel seeds and it was perfection. Thanks for sharing!

[@swimupstream737]

Just purchased your book. It is great, beautiful pictures and easy to follow recipes. Very happy with my new keto book.

[@HeadbangersKitchen]

thank you so much!

[@mrsjanhannah]

Always blanched left over broccoli or cauli stalks before freezing. It stores much better and no unwanted enzymes.

[@erikadowdy686]

I like that u give cooking method alternatives

[@Princess_T86]

First from Australia, it's 9Pm here, I hope it all go's great too all who are watching live... xx

[@susieathome9621]

Me too

[@metalphobos3632]

I dont know why I watch this stuff during my IF. It's so hard to not want to eat all of those dishes RIGHT NOW. I feel like im going to be purchasing KetoLife this week. Cheers brother. Horns up!

[@HeadbangersKitchen]

thank you so much!!

[@metalphobos3632]

@@HeadbangersKitchen I just bought it. Looking forward to trying out the dishes.

[@danakarloz5845]

Metal 😂 I’m fasting right now! 😂🤣 I watch them over and over again for torture 🤓🙈

[@anaidcortes877]

Horns up! Love your music lml and your recipes ! I've been in keto low carb for a year now. 5 sizes down but I took a break of two months almost and I'm ready to come back this ideas are so much help. Xoxo from Mexico

[@evelkauchnotqa1488]

Ty. I will be posting more, your recipes rock. Your cadence is off the chart thank you

[@kayliestevens5438]

Im so excited to start! You make keto seem super easy. Im so excited to try it again, but your way!

[@anchored555]

I love your recipes Sahil! Thanks so much for sharing. You understand that easy and tasty recipes are key to doing keto successfully. For most of my adult life, I’ve had a weight problem because I love my food too much, and now, thanks to you, I know how to go keto and lose weight when I need to without feeling really deprived.

[@patriciarobinson4308]

Appreciate your clear simple instructions and methods,Thanks so much from Australia

[@sharonzkitchen]

Just finished all four videos and read the blogs and saved the shopping list and recipes. I can't wait to get started. Thank you so much Sahil for all the work you put into this. I have been on Keto for about a month now, well 3 weeks, and just winging it so I'm excited to learn how to do it correctly. I have lost 19 lbs so far. I'm now going to watch your Keto 101 series. Of all the people I've watched, I have enjoyed yours the most.

[@HeadbangersKitchen]

thank you so much!

[@marionbrunn3022]

Great recipes! I love brussel sprouts, I cook them with vegetable stock and a pinch of nutmeg! Delicious 😋

[@annamarielohia8291]

I m a great fan. I live in Nepal. But no keto almond flour no keto cook books. But u r a great help on KZbin. Tks

[@lindahill5890]

The Keto Toast with cream cheese and salmon is the bomb! love your recipes!

[@vishe.shraddha.nenjoy8675]

I love love loved the quick bread ..it solved many of my breakfast problems ...what an idea ..thank you so much !

[@nelsonfancher2844]

Hey, Great comment, I have a friend that struggled to lose weight and a lot of it has to do with the type of food She was eating. But she came across this 100% free book that i am happy to share with you for free just email me on sirthang5150 @ gmail .com (minus the spaces) just say please send me the free ebook and i'll have it sent over straight away.

[@anshusartandmore8570]

I tried the filled bell peppers today with a veg version of paneer and it turned out really delicious. Thank you so much for sharing so many good recipes with us.

[@Steve_Gouws]

These are soooo good. My mouth is watering and I can’t wait to try these recipes this weekend. Also I just ordered your cook book. Thank you.

[@kara8307]

i started a week and half ago, i haven't been able to do any exercise yet as i've hurt my back. so just gentle walking around the flat.. but i will be going back to swimming and walking dog again when i'm able. :)

[@HeadbangersKitchen]

that's perfect. Let your body heal first.

[@seeya205]

You will lose weight even without exercise. It just takes longer but your back will thank you for it.

[@kara8307]

Ive stretched a muscle in my back on a trampoline 😭. Was trying out re bounce but never again dunno what possessed me to buy one 😂. Then I heard keto through grace for the Millers💜. But I was told I had to loose weight to help with my fibro, and Raynaud's and carpal tunnel. So before keto I lost 6 killos on my own without any diet. 💪

[@stevebolszewski]

Lost 2inches waist and 10bls feel great. You make keto fun thanks running too

[@robinwilson8822]

I am really enjoying your meal plans I have lost 8 pounds so far. I am on week 2 and loving the food and the blogs are super helpful anyway enough jibber-jabber lol Thanks

[@jemsmom97]

Those stuffed peppers... idk how you come up with those crazy ingredients but my mouth is watering!! Be making those very soon!!

[@kerrieb7473]

Horns up to jibber jabber.!! Sahil, you are awesome. Thankyou

[@cherbinsted2378]

Mmm, steak and Brussels sprouts! Manna from heaven. 💕

[@mglaze156]

I tried your broccoli soup recipe yesterday. Finished it for lunch today. Great recipe!! I be making it again and I'm going to try the cheddar cheese version you give in another link. One thing I would like to add to this version though is to throw in a 1/4 to a half of a raw onion before blending it. I think this addition will give the flavor a little something extra. Today I added some chopped onion but it would have been better if I had thrown it in the blender with the broccoli originally.

[@mykidoosworld5092]

More motivation and feels am ready for keto because of your yummy recipe

[@janehowlett1234]

I love these videos...you inspire me to make everything...I’ve just ordered your book, can’t wait for it to arrive. My husband wants to join me so it will make it easier to cook for us both, although not sure he will eat the same thing everyday for a total of 7 days. He likes variety. Neither of us eat breakfast, so your breakfast meals are for lunch and we will eat the dinner meal later in the day. I can honestly say that I don’t every feel hungry. Will update you on progress in a week or two. Horns up, peace and love...xx

[@checkoutthatthing]

Sahil, this episode is the best one yet. Every dish was perfect for me. Hell yeah!

[@ah-ss7he]

I swore that was matcha tea in the thumbnail 🤣🤣

[@naturalbreed3745]

It is matter which Exercise, do walk less stress and better results, because running and hard breathing exercises will spike cortisol lvl which lead to insulin spike. Thank for the recipes

[@blackholesun3152]

My foodie comments can wait- that Workshop video was hysterical!! So glad you gave the lyrics so I can see along. 😂👍😂 Will see what else is there on that channel. 🐜👏🐜

[@jeffha4057]

You might be the coolest KZbinr on the planet.

[@kafahholbrook643]

Thank you very much I already lost 12 pounds in 3 weeks which is great 👍

[@ItsMeBenny]

im in love with the coco

[@simplesmeerkat1665]

Oh man those peppers are deeeeelicious!

[@cha4823]

Hello from Thailand!. I really like your sense of humour when you cook, really enjoy watching your channel!

[@tttintuitive]

Bell peppers were the bomb ! Of course with a different cheese of my choosing like you suggested ! I watch this while I was water fasting couldn’t wait to start this plan !

[@frannylpfan]

As a metalhead and new keto dieter, this is new favourite channel!

[@kustakuties9847]

I am loving the recipe for the peppers. Looks yummylicious 😍🥰

[@MhzOutDeh]

275lbs-267lbs , about to start gyym soon🙂

[@lorib7065]

Loved this series!

[@christ_above_all3288]

Stuffed peppers were amazing!

[@tttintuitive]

Wow 🤤 all I have to say is thank you DELICIOUS MEALS AND EASY TO FOLLOW. And I hate cooking but I enjoyed this lol

[@Ann-qf3lg]

Great recipes. Thanks Sahil. Weight loss is easy on keto!

[@mariaalb5183]

Even though I m greek I really love these recipes! I ve tried a lot of them! I m definitely going to try the broccoli soup with greek feta cheese too!!

[@HeadbangersKitchen]

Sounds good. I love Greek food (whatever little I've eaten in the UK at Greek Restaurants)

[@jennywa3046]

Just found your series-fantastic thanks. 👍

[@HeadbangersKitchen]

Awesome, thank you!

[@KarenLeon457]

Everything looks delicious and mouthwatering 😍🤗😋

[@blackholesun3152]

🥦 soup in a mug reminded me of McDonald's shamrock shake. 😯 But seriously this week looks even more gourmet than last week's. Love that you included a bread n I'm always up for pepper boats (buckets look better but take a lil longer to cook). You continue to elevate my cooking skills, so lots of gratitude man. Many thanks Sahil! BTW I got 🐜🐜🐜 in my 👖.

[@HeadbangersKitchen]

awesome!! :)

[@tijuanacrafter]

Thank you for the information

[@purplekat9685]

Wow! Thanks for sharing!😀👍

[@lorrainesmith4074]

Awesome recipes thank you 👍

[@dorie-annray6855]

starting week 4 down 20lbs so far

[@malicesmom]

Everything bagel seasoning ftw! 🤘🏻

[@riacheiladaki8675]

Very nice receipts!! Tasteful and good ideas for keto meals. Regards from Greece 🇬🇷!!!

[@NICK99S]

I enjoy your enthusiasm and amazing recipes, I have a question for you, if I have a bulletproof coffee in the morning, should I skip breakfast?

[@HeadbangersKitchen]

I would recommend skipping breakfast if you doing bullet proof coffee or at least eat a very small breakfast. So for example I would say 1 piece of this toast and salmon recipe as compared to all 3 if you had no bulletproof coffee.

[@Channel1Pzn]

I train various activities in fbw, on one training session I do some crossfit, calisthenicks, culturisticks, some circuit workout^^ depend of my mood but always its awesome:)

[@winbalingit8502]

Sahil is the bomb!!!😁✌🏽💣

[@simplesmeerkat1665]

Sahil in The Mix...The Good One \m/

[@louisepatrick4486]

I am doing some gardening I love doing this

[@saturnight.3026]

I'm not following your keto plan, but I must say, this week's plan looks a bit too difficult to make every day, but there are a lot of good ideas that I might try one day.

[@cjjulian42]

Except for the fish, I'm going to say make a whole big batch of it and just eat it daily. Or make it on Sunday, eat it for 3 days, then make it again and eat it for the last 4 days

[@HeadbangersKitchen]

Well as CJ said. You cook the broccoli soup which makes 4 servings, that's 4 days. You make the bell peppers which is 5 servings and food for 5 days. The cream cheese you make and keep in the fridge. The mug bread takes 5 minutes to make. The brussel sprouts can also be made in advance. Steak takes about 8 minutes to cook. It's as easy as I can make it.

[@Rocketscientist66]

Loved this video, definitely need a castiron skillet. Really missed your “taste test” though ... always love watching your reaction to all of that scrumptious food. Would have been worth another few min., just sayin.

[@HeadbangersKitchen]

haha yeah will get back to those soon.

[@eleonorael2251]

Thanks for telling finally how to make that muffin bread without mircowave! I do not have one because consider it unhealthy and wanted to try this muffin bread a long time ago! Also I have to say: today I spent like a half of the day watching your videos, Sahil, (also the old ones I haven't seen yet), I begin to suspect I am developing a serious addiction to your channel ...lol :-))

[@HeadbangersKitchen]

Eleonora, first of all thank you so much for the kind words and watching the videos. I just want to tell you however, please don't fall for the BS on the internet that is being paraded around about microwaves, they are 100% safe to use. Saying they are unsafe is like someone saying the earth is flat. It's crazy how much misinformation the internet has given us. Of course it's completely your call to own one or not but just don't let that be because of misinformation about the safety and health issues. Microwaves are not unhealthy or unsafe. :)

[@eleonorael2251]

@@HeadbangersKitchen Thank you Sahil for answer, I do not want to make a discussion of that, that would be too long, as you said after your vegan week: "everybody does what considers right for him". My opinion about microwaves doesn't have to do something with misinformation on Internet, but it does have to do with the fact that everything on this Earth has their energy and it's own vibration including the food (and it's not something "new", your Indian yogis has known that for thousands of years, the Chinese medicine counts over 3000 of history and works much better then the western one, uses the concept of energy to heal and prevent desease including the energy of food). And in my opinion by shaking only water molecules in the food it does change the food's energy, that's why prefer I not to use it :-)

[@brandiclyburn8014]

My life sometimes gets/feels complicated and the last thing one wants to do is complicate it more with Recipes, diets, & food pland plus research. You have made this sooo simplified for us busy people. I will be supporting you by also purchasing your book💜 #Simplicitymeetstasty

[@GypsyTheGoatOnTube]

Great flavorful and simple recipes. Yum. Thankyou so much

[@HeadbangersKitchen]

My pleasure 😊

[@ACS402010]

Love this channel!

[@haydehabdolahian7691]

Who eat breakfast ? We are on our IF until 12 or 1 pm ! So that can be our lunch 🤪I like the boat stuff pepper 👍

[@maxibake9323]

'You want it to taste like Sea water.' Lol. 🌊 🤢 Great recipes. I absolutely love Sprouts. Thank you muchly for sharing them with us all. & Take care of yourself to. ❤🙂🐶

[@K1F1L]

you're making me want to get an oven XD I'm finishing my second week of keto, and I've been making very simple recipes until I discovered your channel a few days ago. I think you're my favorite keto youtuber by far

[@tonyakoceja1378]

It will Literally HEAL your liver !!! Especially if your incorporating fasting even IF helps tremendously !!!

[@gingersnap9712]

Not if you eat lots of vegetables. If you go eating nothing but fathead dough and cheese whiz it might lol which a lot of people do dirty keto so its not as ridiculous as it sounds

[@kristilisakleiner9384]

Ellen Ripley Check out videos on KZbin by Dr. Berg, he is massively knowledgeable about all things keto, intermittent fasting and nutrition. He is ALL about a healthy liver, check him out, you’ll be glad you did.

[@danakarloz5845]

It heals the liver!

[@danakarloz5845]

KristiLisa Kleiner I love Dr. Berg!

[@danakarloz5845]

I used some garam masala in my spice mix and it was delicious 😋

[@saimaarshad673]

I walk 15000 steps and cardio 6 days

[@summersez1673]

I bought your book!

[@HeadbangersKitchen]

thank you so much!

[@tracker1009]

All looks AmaZinG 😊

[@cal79]

Horizontal tango...best exercise you can get. 🤣🤣🤣🤣

[@juanabernardino2145]

You're the best thanks 🙏🙏🙏🙏

[@homestylecooking6050]

Day 3, lost 1 kgs in last 2 days . Not working out yet but will start soon

[@Onlymetonight]

What if I'm not hunger until supper or not hungry for a whole day. This happens to me all the time

[@HeadbangersKitchen]

Try and make sure you eat at least 1 time during the day. Also start working out because you want to start building hunger. What you are doing is also getting your hormones back on track.

[@Onlymetonight]

Thanks. I work out 2 to 3 times a week on elliptical , dance, weights and yoga but just have digestion issues. I do force myself to eat. I especially love the 90 second keto bread in a mug !!!!

[@lonnisplace1459]

@@Onlymetonight You don't have to force yourself to eat, even if you do exercise. Fasting is good for your health. It's good for autophagy. Just do some research on it and listen to your body. You'll do just fine

[@tearose3763]

Awesome thank you 🙏🏽

[@HeadbangersKitchen]

You are so welcome

[@roxannevangelder]

Just got your cookbook

[@HeadbangersKitchen]

thank you!!

[@kprincess80]

you make me want to start Keto NOW

[@annieguro4897]

Wow! I love this recipe😍

[@HeadbangersKitchen]

Thanks a lot 😊

[@thetransferaccount4586]

nice one

[@latifaagius39]

I'll try the peppers with tofu!

[@kimmitchell3516]

Everything looks great Sahil gonna try this today. How did you slice the salmon so thin? I love my Brussels sprouts roasted in the oven. I coat them in olive oil or avocado oil, Salt , pepper, everything seasoning and organic garlic and herb seasoning. Delicious

[@cjjulian42]

Buy it sliced

[@HeadbangersKitchen]

It comes pre sliced. This is the ready to eat smoked salmon slices.

[@kimmitchell3516]

@@HeadbangersKitchen gonna have to really look for this then as I have not seen it in my area. I'm in NE Wi. USA I grocery shop every week and don't recall seeing any salmon smoked sliced or otherwise . Usually just slabs if fresh salmon or frozen filets. Ty and thanks for an awesome channel so love your cooking !! flavorings are mostly the same as I have always used!!

[@mrsrockymountain9964]

What made you want to eat KETO? Thanks for your tips and recipes. You’ve definitely help a lot of people!

[@ulyssesvargas152]

There’s not to many people that show us how to cook keto. 🤘🏽🤘🏽🤘🏽

[@pilgrim985]

Awesome!!!

[@marthazamarripa506]

Made the stuff peppers today they are delicious

[@leahwhiteley5164]

Peppers look awesome!!!

[@lilykaina1809]

When I started keto I weighed 175 pounds it’s been only 5 days and I weigh in at 168 pounds

[@kodiak536kodiak536]

So, I HATE bell peppers, PERIOD. Are there any alternatives? Or just skip that meal?

[@qwaychou8561]

I bet roasted, scooped out zucchinis would work too

[@dfc3425]

I read somewhere that the peppers with four bumps on the bottom are females and the ones with three bumps, which you sliced to make "boats," are males.

[@HeadbangersKitchen]

Quite possible. Will do a quick google search to confirm.

[@erikadowdy686]

That oven looked like a fire hazard

[@HeadbangersKitchen]

10 years and 300 bacon bombs cooked in it.

[@hanginwithlaviv7566]

I started dancing with my daughter.