Ketogenic diet pitfalls you need to know - Keto starter guide | vegan keto

If you're looking to start ketogenic diet or if you have tried keto and failed, you need to watch this video. I'm giving you layman's guid of what ketogenic diet is and all the pitfalls you need to avoid so you can succeed with optimising your health and fitness.
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Links to info that helped me a lot:
Intermittent Fasting for Weight Loss w/ Jason Fung, MD
• Intermittent Fasting f...
Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
• Leptin & Insulin Resis...
Joe Rogan Experience #994 - Dom D'Agostino
• Joe Rogan Experience #...
2 Keto Dudes
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#KetoVegan
#KetoVeganRecipes

[@joandrammeh8911]

Not only do I love the food on this channel I also love the modesty. No before and after bikini photos. No showing off how skinny we are. Just modesty and simplicity so thanks you Heaven Fan… so much to look forward to on this new journey.

[@cloud-db48]

One potential downside to a ketogenic diet is the proclivity to form kidney stones, specifically oxalate stones from things like green leafy vegetables (think spinach) and nuts like almonds, dark chocolate etc, strong lemon water to a potassium citrate supplement will counteract the oxalates for those prone to kidney stones. I started keto when I was about 60 years old and until then had never had a kidney stone, 6 months on keto and I was having kidney stone surgery. since then I have learned how to avoid with citrates in lemon just or just potassium citrate supplements. Hope this helps, Mike

[@cinapanina]

Most of the oxalates go away when greens are blanched, sautéed or cooked for about 10 min. Being hydrated is also helpful since it’s diluting oxalates in your body.

[@katemorrison5358]

I am 5 weeks in and have only started feeling good in the last week or so. I felt terrible for quite a while, really lacking in energy but my intuition told me to persevere. I eat twice a day within a 6 hour window and I’m really getting into the rhythm of it now. I love experimenting with different recipes and I love not being hungry and craving carbs. I came out of the menopause feeling heavy and bloated with my metabolism feeling sluggish. My body now feels lighter and more efficient re. food absorption and I can wear trousers that I haven’t been able to fit into for years. My cellulite has already reduced and I’m not overweight. So I’m feeling pretty positive about keto and trying not to hard sell it to friends and family. Thank you for your wonderfully clear and concise video and the recipes! xx

[@alenatichy1062]

Oh my goodness are you talking about my body? How coincidental I feel exactly like you and I am having very similar results as you?

[@lydiaislying4831]

Thanks so much. You are the first keto vegan youtube person that seems really nice, intelligent and actually human. Blessings to you.

[@rajinevin7273]

I mix 2 quarts of water and mix in 4 pinches of himalayan sea salt, 2 tbsp. of apple cider vinegar and 1 tbsp. of lemon juice. This is an incredibly good and natural electrolyte. When you drink this, throughout the day, you feel full and the benefits are lengthy. I mix it every morning and make sure I drink it before the end of the night. That is 64 ounces. They say to drink half your body weight in ounces ... so you can adjust accordingly.

[@rathrnotGAMBLElife]

You should be a Narrator for Documentaries by National Geographic. Great videos. Great Keto explanation. Thank you.

[@leavesofdecember]

everybody talks about the side effects that are usually because of the lack of minerals or electrolytes, but why doesn't anyone talk about elektrolytes themselves ?! so what I did from the very start (with water fast into keto diet) was to always put two pinched of high mineral salt (himalayan salt or even better bamboo salt ! ) and half a lemon juice into 2 liters of water and that would be the water I'd drink which is a perfect electrolyte water AND has enough vit C to go as well ! hence I actually never experienced any of these side effects and I also don't see the point of putting salt in your mouth, even though it's super clever ! when you can just do this water . Since then my body water which was always at 60% has steadily increased to 64,5% !! and I can absolutely tell the difference in my skin as well. I now stopped using much salt into food because the concentration is usually too high and it's not accompanied by enough water, and just use this very own super drink !

[@nagamachiku8699]

First off, I for one would like to thank you wholeheartedly for what you are sharing with all of us out here on this Planet. Your honesty/empathy/love/peace and beautiful accent all are refreshing and timely. Your videos are timeless. Thank you again. I salute and offer you my profound gratitude and appreciation for what you are sharing with us. Hopefully you will not stop. Oh one more thing: Who on Earth is “Jack Wills” by the way? Maybe I have been living in a cave or something for too long-I’m not sure! Stay safe always… PS: By the way “Konjac” is pronounced as “Konn-ya-ku” instead-as you lived in Tokyo for a while, that is how it is pronounced there I believe! Thank you again.

[@jims408]

The salt trick to curb hunger is spot-on... thanks!

[@HeavenlyFan]

Yes it does work. I do it all the time :))

[@VeganSenorita]

Interesting! I really had no idea!

[@Anon_E_Muss]

Our bodies need salt. Especially when fasting

[@nan92101]

I've subscribed to your cooking videos and was in a terrible mood this morning after being on the Keto program now for 2 months I feel like I am at a stall and was feeling pretty low. I came on KZbin to search for some answers and low and behold, your video was the first thing that came on KZbin (before I even typed in a search!) I can't thank you enough for taking so much of your time to tape your video's and talk to us as if you're talking individually to me! You are remarkable. I am encouraged and will move on through this phase. I plan to watch as many of your videos as I can over and over again. The Keto program DOES work...

[@cathyphegley7414]

It’s true about not feeling hungry. Once you get “into” this way of eating your mind and body are so much calmer. I had a pretty healthy diet before, mostly vegetarian, but lots of brown rice and beans, and of course bread and crackers. And cheese, oh my. And I snacked a lot. Now I do intermittent fasting as well. It took a while to retrain my brain🤣. And supplements are very important - wheatgrass, nutritional yeast, electrolytes, and collagen powder (I am not vegan). Also cod liver oil. Thank you for your story and your videos. Your recipes are spot on. I appreciate all your research and experimentation. 💕

[@rajinevin7273]

The "salt trick" on the tip of your tongue is great for cramps in the legs also. Same thing - just a touch on tip of tongue and the cramp goes away. It is a lack of minerals. You may also want to add magnesium to your diet. I like Carolyn Dean's magnesium - ReMag. It goes into your body at a cellular level and no loose stools. You can just put it in your water (it's liquid).

[@debsmith1499]

I could listen to your calming voice all day. Thank you for all the great tips!

[@bernards1954]

I have just embarked on a Keto diet and find your videos enlightening (this and the flatbread primer) and your presentation refreshingly intelligent. Keep up the good work.

[@CompostWatcher]

AH HA! That's why Sten Ekberg recommending drinking salt water! - - - - I was craving sausage until had put extra salt on my avocado. Thanks.

[@jimevans7696]

Great video. I just started keto and have not seen as clear and honest an explanation of what to expect anywhere else. And knowing what to expect with the tips you give is extremely empowering and inspiring to stick with it.

[@bethinaofficial]

You are the best ASMR video maker on youtube even without being one

[@naomiledger1374]

Thanks for the salt tip, especially while fasting...I'm going to try that on my next fast! I think I was basically on keto (though probably not taking quite enough fats) for the first half of this year without even knowing it. I had cut sugar and was doing super well on it. I stayed away from anything sweet except blueberries/berries and didn't find it too challenging at all...until I had a small slice of some sort of 'clean' chocolate treat at a work function - it tasted SOOOOO dang good but I think it triggered my cravings for sugar all over again which gradually became more intense and put me on a downhill slide after that, escalating into eventual total failure! I'm now back on track and feel really great about it though I'm not yet really fully on keto...but I want to be and will be. Possibly a bad time of the year to go hard but so be it lol. I've already noticed a difference in the 'lightness' feeling in my body over the past week having cut carbs (almost entirely) again. I gained weight over the last 4-5 months unsurprisingly (after having lost maybe 10kg the first half of the year), but not too much and already have lost over 1kg this week. Thank you for your calm, thoughtful, measured approach to keto and the way you share your information, Fan. It's so appreciated...so much of what you impart resonates with me, and makes me feel like I'm on the right path with this. 💕

[@joanweightman2275]

I'm so glad to have found your channel. I am experimenting with keto at the moment. My daughter has to be gluten free and chooses to be vegan. At last I feel confident to cater for both our dietary needs. Keep up the good work.

[@critter4004]

Thank you! Sending this to relatives. Love your videos! Especially since I have food sensitivities to eggs and dairy.

[@drtiisetsomakhasane2411]

You speak so well.This was informative. Thank you.

[@kathyjames9250]

Thanks for this info, you are right on with the attitude recommendations. Many of us spent a lot of years yo-yo dieting and need to have a different mindset. For us Type 2 Diabetics, the doctors recommend that we remain on Keto for a long time to regain our health, even after we are no longer requiring medication, and we need to change our lifestyle to maintain the fat-burning vs carb-burning. So it really helps that you and others provide us with new ways to prepare foods. Also we can steer our families away from overindulging in carbs. From what I understand, it has caused an epidemic of other insulin-resistance based health problems besides Diabetes. There are lots of happy people who have discovered Keto, and got their slim selves and their health back. Keep up the encouragement!

[@mariatickner4421]

Thank you brilliant video, I have have so much more understanding of my diet now. You are a great teacher

[@alfie2885]

Thanks for your tip about the salt intake, simple and very effective, cheers 👍 Alfie

[@isabelladavis1363]

Thank you for all of the I formation and bread has not been the top thought in my mind lol or deserts,appreciate the time you have taken to educate us...

[@tamara83712]

Excellent! Thanks for sharing.

[@judithridley8834]

This was truly insightful thank you so much

[@betsiemathews7934]

Thank you, this video was very helpful to me starting out on a healthy vegan keto. Thank you for your recipes!

[@ConnieCaban-y4v]

You are right! I’m goin on 3 months and I don’t think about bread. Thanks for your advice

[@lf7065]

Thank you, Fan! Such a good video. I also want to add that the microbiome in the gut changes. And that can take a while and you can experience die off symptoms until adjusted. There are many sugar loving bugs in our bodies that will fight up against no more sugar coming in. That's what the cravings are often times.

[@yoya4766]

Thank you for explaining how fat adaptation can take months. I was ready to give up being demoralised after hearing so many testimonials claiming how people had gone keto and in 2 weeks, lost tonnes of weight blah blah. Whilst I gave into my night time carb cravings. Maybe salt on the tongue will help with those cravings. You also made me realise I'm focusing on carbs and protein but forgetting the fat. I don't take in enough fat, we've been so brainwashed to avoid fats, its second nature. It's so nice to hear your sensible, pragmatic advice and it helps you're in England not the US. It encourages me to keep going.

[@aimist8099]

Just to make sure I'm taking enough salt I have external ketones that are attached to electrolytes ... really gets My energy going

[@ARLITA4545]

Excellent video, excellent tips!

[@frednavrotski8936]

You mesmerize me. still in love with you and your videos. Hope to see more.

[@kk-hd3ki]

fred navrotski Right?! So charming.

[@Cleaningmovivation]

Been on keto a few times defo want too make it long-term as I do need too stay away from. Proccesed but keto meals defo help me keep on track

[@rhondawilliams9449]

Good talk. I could have used this when I first started out. Learning everything the hard way but that's ok it will stick with me longer. You are not in it of the weight loss and there will come a time when I won't be either. I do not that if the carb doesn't come from the ground it shouldn't go in my mouth and sugar is just reeks havoc on the body so it will be a way life for me once I get my weight down. I will just eat a lot more vegetable to get my daily carbs into my body and will maintain my weight that way. Thank you so much for the vlog. hope to hear more about keto and what kind of meal plans you create to keep your body functioning at an optimum level of health.

[@HeavenlyFan]

Thank you so much, definitely more keto stuff to come. I also learned it the hard way as there isn't that much vegan keto specific info out there. I hope I could pass on my experience and maybe help some folks out there.

[@rhondawilliams9449]

@@HeavenlyFan you are definitely helping a lot of people. We thank you for that.

[@cathyphegley7414]

Ultimately it’s about getting back to a balanced way of treating your body and yourself. I happen to have extremely painful arthritis. I function ok but I hurt all the time. So it’s kind of like let’s just get down to some basic eating and see if it helps. Nothing has to be forever. But if quality of life is involved, jump in. See how the water feels. Thank you for your sensible lovely videos. I enjoy you so much. And Dolly too. It’s also great to see London. Always wanted to see it. I am in Montana.😻

[@HeavenlyFan]

Thank you so much, couldn't agree more. Love from me and Dolly :))

[@HeavenlyFan]

Also on the topic of arthritis, do you find being on keto helps? As keto helps reducing inflammations in our body it could potentially improve it. And have you ever tried CBD oil? I hear positive reports on it for people who have arthritis. x

[@deanwatkins5204]

Great video… a new fan ,subscribed ❤️

[@stellabrophy2715]

Very helpful

[@cathyphegley7414]

Reducing sugar relieves the inflammation. I have not consistently tried cbd oil but friends who use it have encouraged me to do so. I’ll let you know. May take a while.💕

[@kk-hd3ki]

cathy phegley The CBD oil will be your friend. 😊

[@takeoffyourblinkers]

@@kk-hd3ki It also works very fast, well did in my case, unfortunately it is way too expensive in Australia. I dropped carbs in my food only, and got a better effect on inflammation than with cbd. When I say food only, I mean I kept drinking alcohol, mainly beer as i always do, so to know what is or isn't working. Now the trick is to cut down on beer and reap the benefits even more. 😁

[@elizamasilva502]

Thank you VERY much. This was the most important informative video on the subject I've seen. Thank you very much again. Take good care 🙂

[@sherylldupuis4330]

You always have so much great info and recipes. TFS. Hugs ❤️🇨🇦

[@laserbeam002]

I heard of two cases here in the U.S where people cut out so much salt they died. We need a certain about of salt to keep our hearts working. Now how much I am not certain.

[@patnewson6908]

I needed this. Been struggling with vegan keto for few months. Did drop 10 lbs (at one pound a week), then plateaued. Feeling discouraged & uncertain about keto. Oh yes, lots of episodes of diarrhea. Was measuring my keytones thru blood testing - got up to 1.2. Ran out of strips to test & they cost $30 for 10, bit much. Anyway. I needed this video. Telling me it can take a few months to become fat adapted. I live your whole calm demeanor. Please do more on keto. Especially, what you eat in a day.

[@HeavenlyFan]

Thank you Pat. I almost never tested my ketone levels since it's a hassle and costly(as you mentioned). I go by how I feel. I think you generally know you're in ketosis if your sugar level is calm and no crazy hunger pangs. Also bear in mind that plateauing is a normal part of the process. It means your body is re-adjusting your weight baseline. Trust your body's wisdom and give it some time, you'll get there for sure.

[@rhondawilliams9449]

Hi Pat. I am notorious for hitting the plateau stage. I have learned, for my own body, that I can successfully restart my weight-loss engine, so to speak, by taking about 5 days of really strict, absolutely no carb and very high fat eating regime with a 20 hour fast every day during those 5 days. I eat at 4pm and 8pm. I am not vegan but I am not big on meat so I eat a lot of fatty fish with coconut oil. I am not sure how you can get in a no carb regime on a vegan meal but instead of 5 days you might try fasting for 24 to 48 hours with nothing but tea/coffee/vegetable broth with coconut oil throughout the day. It is true that our bodies are adjusting to the weight loss but that should only take a couple of days. It is also true that the body goes into to survival mode and does what it can to hold on to body fat as long as it can during times of famine. Thus the reason to increase the fat intake to encourage the body to start burning again. That 2 days of hot beverage with coconut oil should help. Can you eat coconut oil on vegan? I would think so. It's just animal products you can't have. Good luck. Wish I could be of more help.

[@patnewson6908]

Thanks for this Rhonda. Will try it. Yes, I can & do take coconut oil - as well as MCT.

[@elainebraindrain3174]

I bought Good Earth sweet and spicy tea and tested my blood sugar after I drank the tea and it went up 50 points... I don't know what was in the tea they claim no sugar but it spiked my blood sugar.

[@readytobeready4600]

Thankyou! I am raw vegan but not losing weight and always feel anxious since going low fat. How long did it take you to get into ketosis? I also worry about retaining water keep adding extra salt. Did ketosis effect your excercise? Thank you

[@mistythompson4961]

I LOVE THIS! My youngest had an accident a month ago and I've not been able to get back on since.

[@HeavenlyFan]

So sorry to hear that. It's harder to stick to a diet when we're under stressful situation. Take your time and take small steps at a time. x

[@mistythompson4961]

@@HeavenlyFan thank you

[@aliyahasm2386]

Fantastic and genuine,

[@bethanyday3471]

fantastic vid! definitely look forward to more like this and more "what i eat in a days!" add more hash tags onto your videos! you definitely deserve more views.

[@HeavenlyFan]

Thank you so much. I'll definitely be sharing more keto tips with you guys. I always forget to add hashtags. Will do now x

[@ladye6907]

Maybe you can make a video about the main fats you use in your diet for a total of 80% as a vegan. I really enjoy your videos and learning a lot.

[@BobRooney290]

i am guessing the fat comes from plant based sources, like avocados, nuts and seeds, along with stir frying in oils, 100% bitter chocolate, etc.

[@velicad2905]

YR A NICE AND GOOD PERSON. I WANTED 2C MORE OF THE CAT. HE IS SOOOO HANSOM. AND THANKS FOR THE KETO INFO

[@MtnAngel917]

Thank you... this helps a lot! Can you make some what I eat in a day videos? Thank you.

[@AnnaPilgrim]

Welcome tips, thank you 🙏🏻🙋🏼‍♀️

[@MChavez90]

Thank you so much I love all of your videos 💚🌱!

[@victoriar9728]

I can't wrap my mind around why i am not allowed to eat fruits and root vegetables. I give up on going 100 % KETO and will combine it with WFPB also with my KETO. I will see how it affects my body. Along with intermittent fasting. Of course I will cut all processed foods, sugars, all wheat and rice is in my diet. I would like to observe my body and see how it responds.

[@glassdaft]

Find Dr Berg on KZbin, he explains very clearly what fruits and root veg do. Nice short videos too! Basically they turn straight to glucose and spike insulin- he explains it well.

[@gabigolding186]

love love your videos! love from South Africa x

[@aimist8099]

I kept failing at keto (my blood ketone was 0.2 as all i did was eat high carb) so I did a 3 day dry fast and my blood ketones was 3 !!!

[@swechhagurung1978]

Hello! New subscriber here. So glad I found you. You gave a very good explanation and I'm not so daunted by the diet. Thank you

[@Susmitha0369]

Thank you very much . Very usefull information

[@PierreJeanLevy]

Very educational video, thank you yet i have a question about what are your go to fats? According to your explanation, ketogenic diet is about 70% fat product.

[@ekbchar]

Should I stop drinking wine. 2 to 3 - 6 ounce glasses each evening. Cant seem to lose weight and I do stick by the rules. LOVE YOU SITE and all Info you provide. Thanks

[@HeavenlyFan]

Thanks so much Ken. Alcohol would stall your weight unfortunately as I learned from experience. Alcohol goes straight to the liver (just like sugar), your body will try to process it as a priority before burning other sources of energy. Different alcohol also has different effect on individuals. My body seems to cope better with white wine comparing to red. Some people are the opposite. Nowadays I try to only drink if I really crave for one or at inevitable social occasions, rather than making it a daily habit. It's generally a good policy anyway :)

[@takeoffyourblinkers]

How you keep vegan as well must be a challenge in the whole scheme of things though.

[@crook6218]

I love nerds 🤓♥ This video was very helpful, thanx😙

[@dyannejohnson6184]

What about honey in honey comb..can it be used?

[@lindaneale1832]

Hi love your videos I do have a question how do you approach going out for meals I find it very difficult being vegan, gluten free and trying to reduce carb intake ideas would b great thank you

[@lf7065]

She said in another video she finds it difficult. Most of us on this path don't eat out but make our own meals. Personally, in a restaurant, I would stick to veggie options, ideally steamed, and bring my own oil. Most places have avocados these days. And salads can work, too.

[@pricefield6101]

I just started vegan keto a week ago and noticed that I get light headed and dizzy quite fast, especially if I stand up. Is that a possible side effect of the adaption phase or am I doing something wrong?

[@margoth01684]

great video

[@dfertefwergwergrfgwr]

To help me out I have found Anna's keto bagels have been a very helpful. I must make sure I only have one or two in a week. I found them on you tube.

[@MrHanarauf3]

Where can i buy these bagels in US?? Wholefoods??

[@artistnas6604]

Hair fall on keto 😔

[@mariefalk5176]

do you not get vitamindiffieceny not eating fruits?

[@mariefalk5176]

can you eat fruits and berries?

[@lottat6420]

I want to do vegan keto, but it's really, really hard. Especially when I can't eat soy. The problem is to get enough fibre and vitamins. And not getting constipated.

[@kk-hd3ki]

Question ma’am Today is my second day on vegan keto and I feel fine. Maybe I’m doing something wrong? I have not started the exercise back up . None for the last 2 months.

[@HeavenlyFan]

If you have just started keto you'd probably feel slightly 'weaker' than usual for the first few days as your body is trying re-adjust to the lack of glucose. You can still carry out exercise, many do with no issues. Though your cardio performance might drop slightly for the time being, once you get over the initial phase and start to burn fat as fuel, your energy level will come back on.

[@WhitneyDeivory]

Do you have any book recommendations that teach you about tracking macros?

[@georgejoseph90210]

Whitney Deivory. do you have a smart phone...Use MYFITNESSPAL App...great free resource

[@HeavenlyFan]

I personally don't count macros (too lazy) but I agree that there are some good apps out there that can help you do that based on your body composition.

[@leafandbranch]

I love your accent

[@mariefalk5176]

but is soo much fat good for the liver?

[@madamplant]

Do you have fruit at all?

[@HeavenlyFan]

Yes I do. But I stick with less sugary ones such as berries. Occasionally I'd have a some mango or watermelon if I feel like it. And I regularly eat tangerines as well. But I don't overdo it though. It's all about balance.

[@Benstephan123]

@@HeavenlyFan when eating sugary fruits like mango do your body switch to burn glucose? Or it stay on keto? Thanks

[@erica7941]

I understand that you don't count your calories or chart the nutritional breakdown of your recipes...but I don't understand how most of your wonderful recipes are keto. They do not seem as if the fat content is higher than the carbs- and most of your recipes - unless they have nuts - don't have much protein. While eating low carb/no sugar and mostly veg is a very healthy diet that WILL leave MOST people feeling better in the long term - I don't know if your recipes are truly keto w/out seeing the nutritional breakdown. Any thoughts on this?

[@lisbethbird8268]

I used to invent or modify recipes to make them lower carb, and became so used to reading nutritional labels that I automatically knew if an ingredient would raise or reduce net carbs. If you look up the ingredients she uses you'll see that counts per serving of the whole recipe are generally low to mid single digits. That's close enough particularly if you only eat once or twice per day.

[@lf7065]

She eats intuitively. I believe she's actually more low carb rather than keto all the time. But her advice is spot on and invaluable.

[@OP-mz3hr]

banana ? you can eat banana in keto ?

[@SagaciousEagle]

There is nothing to do with keto and I've done zero research on you, but pardon me for asking on whether your accent is a mix of standard English and Cantonese or maybe even a completely different accent entirely?

[@elainebraindrain3174]

Were you always vegan Keto or did you eat animal products before?

[@hostilemgtow603]

Are you a man, or a woman 🤔?.

[@shirleyclynch3132]

OMG! Why are you asking that? Would it change anything, at all?

[@hostilemgtow603]

@@shirleyclynch3132 For me it would, but I can see that, for you it wouldn't LOL 😂.......😒.