January 17, 2020
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The Problem with Keto Beginner’s Guides – Be Careful Who You Trust | Healthy Ketogenic Diet

you know I’m surprised when I watch
videos that are labeled beginner’s guide to Keto and then the person doing the
video starts off by saying I do Keto on and off because in my mind if I do Keto
on and off am I really the person who should be giving you advice on doing
Keto or beginning Keto or hello everyone
welcome to Mind Blowing Health and Wellness of Violet I’m Violet I’m
psychologists in the West Island of Montreal which is in Canada and I make
these videos because I want people to understand that your mental health and
your physical health come together to make your overall well-being and I feel
like when we have good information those things come together better I want to
start off by saying that keto is a lifestyle that helps you to manage your
health not your weight so when I see people say I do keto on and off I feel
like it’s like you’re saying I care about my health on and off the reason I
say this is because keto is such a drastic change from the standard
American diet and almost every doctor that I’ve ever spoken to or seen speak
about the standard American diet standard Canadian diet has said the same
thing that this diet is a recipe for obesity and heart disease when we do
keto you get used to eating high fat the big issue that I have is that when you
get used to doing something you keep doing it so when you get off of keto you
are not opposed to eating high fat but you’re not on keto anymore and now
you’re allowing high carbon high fat and high carb is the standard American diet
on steroids high fat high carb is the best way to gain weight high fat high
carb is the best way to be ill when we do keto and allow ourselves again to be
ok with high fat we have to be very careful that we plan to stay on keto
because when we go back to eating standard we don’t tend to drop the
allowance of high fat you know when I hear people say I’m on and off keto it’s
it just restricts me as someone who’s saying oh you know I finally quit
smoking but then I’m gonna get back on few months and then I’m gonna quit it
again I’m gonna give her if there’s certain things that we just wouldn’t see
as normal we wouldn’t see as healthy we wouldn’t we wouldn’t encourage someone
else to do we didn’t encourage someone to to take all the time energy effort it
took to quit smoking and then say yeah and just start in a few months but we
invest time energy and effort into becoming keto adapted to go off I do
have to say that there are so many doctors that say that keto is too hard
for people to do and although I don’t agree with them I feel like when I watch
videos where they say I’m on an off keto and it’s okay they’re making that
doctor’s point very clear because that doctor really what they’re saying is
that they don’t want people ingesting large amounts of fat and carbohydrates
that is super dangerous and we live in a society that’s already pushed for low
fat from a very you know small point of view I can understand why the doctor
would say oh my god stay away from the ketogenic diet because eventually you’re
gonna eat carbs again and then you just came out screwed up and and when I hear
people say I’m on an off keto that’s what I hear it’s really difficult to say
that I’m gonna be able to jump back and forth and manage all of that well if I
couldn’t maintain one what makes me think I’m gonna be able to be able to
maintain two and keep them so perfectly separate if you don’t believe that you
can do a ketogenic lifestyle and stick with it long term it probably is better
for you to just not do it then to get used to and allow yourself to eat high
fat knowing that at some point you’re gonna reintroduce carbs and now I’m used
to eating high fat what’s gonna happen there am I really going to just say like
oh so this week I’m only doing this on that and even have that what do we know
is that when you start reintroducing carbs and then your body has this
ability when you reintroduce carbs to push you to have carbs that even when
you’re gonna try to go back to being ketogenic again there’s a high chance
that you’re still going to pull in the cart
it’s okay from point of view of doing the thing that’s healthy for yourself
from the point of view which is again carbohydrates rise raise our insulin
insulin is the hormone that causes us to store fat when you have too many
carbohydrates in your blood which are toxic your body tries to get rid of them
and stores them as fat you’re working really really hard to become ketogenic
to manage your weight to manage your your metabolic issues to turn around and
then stop doing what you’re doing to do a carb based diet for a while so turn
around and come back that is yo-yo dieting it’s planned-out yo-yo dieting
and we know that yo-yo dieting doesn’t work so a planned yo-yo ketogenic diet
still won’t work it’s important for us to be very clear what we’re trying to
accomplish the other thing I want to point out is that so I’m a beginner and
I’m coming to this video to find out how do I do a ketogenic diet and the first
thing I find out from this person is all your on and off and if I had any
hesitation that I could do this long term you’ve just given me this out that
I don’t need to do a long term I can go on and off like you now let’s imagine
for five seconds that you can actually go on and off and you have no issues
whatsoever doesn’t mean that that’s gonna work for me if I’m a person who
struggles with carbohydrates every time that I allow myself to come out of
ketosis how much how long will take me to get back in so what will the effect
of a cheat day or a cheat meal or beyond me everybody’s different so I just want
people be careful when you’re trying to figure out what you’re doing that the
sources of information that you’re going to are saying things that are healthy
and make sense for what you’re trying to accomplish because if you’re looking to
change your lifestyle to a ketogenic lifestyle because remember what we
talked about and I’ll link that video there a diet just means what foods do I
feel myself with to produce the body that I’m producing
and to have the energy I need right your diet you need to look at long-term
because whatever you choose to eat you need to love it and you need to be able
to do it long-term otherwise you shouldn’t do it so I find that person
that I struggle with carbs but I’m watching this video and the person
telling me I’m on and off keto then I get this impression that I can be on an
off keto and so I’m doing well for I don’t even know how long I get off I’m
gonna go through the keto flu again because if I’m a person that struggles
with carbs that’s gonna hit me hard I’m gonna go through keto flow again I’m
gonna go through all the difficulty of withdrawal and etc again will I make it
back in the second time okay then if I how many times would I do that to myself
at what point do I have to say I is this worth the energy and effort and then if
I decide it’s not worth the energy and effort do I lose all the gains that I
put in because you go back to a carbohydrate lifestyle you have to deal
with the results of eating carbohydrates not everybody comes to keto because they
are trying to lose weight and so there are a good number of us myself included
who came to keto because of metabolic issues that were about inflammation and
and body pain etc and so the other thing to keep in mind when you’re watching
videos of people who are on and off keto is what was their reason they coming to
keto because I feel like for those of us who got here because of like physical
pain who got here because of inflammation and and just reacting
poorly to certain foods so grains and and and and vet some certain vegetables
when you find out that those vegetables is what’s causing your physiological
pain and then this is idea put in front of you that way you could do keto for a
period of time and then stop and then and when you actually engage that which
I accidentally engaged because I didn’t know that a food was affecting me the
other part of this that I’m gonna put out there to you to think about the pain
that I live because I accidentally ate a starchy vegetable it’s it’s very in
hence and would I do it again No so have I ever gone over my 20 and felt
like achy and bad the next day yeah there are certain of us where the
carbohydrates actually caused physiological repercussions so can I
just I I question when people talk about going on and off keto as if it’s
something that everybody can do maybe there are some like I said that
can do it back and forth with little to no repercussions but what I suggest it
at the end of the day even if you’re only doing I said only even if you’re
doing keto for weight loss is reasons that’s still yo-yo dieting yo-yo dieting
is not healthy the true benefit of a ketogenic diet is being healthier the
true benefit of Ketogenic diet is solving metabolic issues so when we’re looking
at health we have to ask ourselves the question when I’m fueling my body for
health reasons is there a place for cookies chips ice cream candies when
you’re fueling your body for health reasons I don’t believe there are now
people are going to say oh but it’s fun to eat these things absolutely it can be
fun to eat those things and then we live the repercussions of having eaten them
so everybody’s different again you need to ask yourself is it worth it to me
that I will eat this fun food but then live the repercussions of eating them
whether it’s weight gain whether it’s metabolic issues whether it’s pain is it
worth it to you for me I’ve decided it’s not worth it but everybody has to make
that decision for themselves right you have to live it to know what am I giving
up more recently we’ve actually learned that there’s a large number of people on
the planet that are living lives without vegetables at all and this doing
carnivorous diets again it comes back to this idea we struggle so much between
the standard American diet and a ketogenic diet or the standard American
diet and low-fat high-carb diet standard American diet vs. Paleo diet we struggle
so much to be able to accept that perhaps there are foods that really
shouldn’t be in our diet that we’ve allowed into our diet because of social
lies ation because of social pressure because of ignorance regardless of the
reason that we’ve allowed those foods in our life to begin with do we keep them
there do we continue to eat these foods that are harming us there are so many
people who are living in carnivorous lifestyle which means they’re not eating
cookies chips not eating any processed packaged foods they’re eating meat and
meat and meat and eggs and fish and meat and they’re doing absolutely fine do we
really need these foods I believe the answer is no what do you believe I’m
gonna give you the true beginner’s guide to the ketogenic lifestyle and really it
starts with the next time you eat a meal focus on the protein and the fat any
vegetables that you do eat should be non starchy eat your salad with full fat
dressings all foods that are high in carbohydrates should just absolutely be
avoided this includes fruits and grains and most legumes
if you eat dairy focus on the high fat dairy with minimal carbs keep your daily
carbohydrate intake under 50 grams of carbs per day if you’re the kind of
person that has a very active lifestyle you can be closer to the 50 grams if
you’re the kind of person that has a very sedentary lifestyle you might need
to be closer to zero for myself personally I keep my carbs at around 20
I do find that there are some people who react more to carbs than others I react
to carbs that’s for sure to starchy carbs especially I react big-time I
react to I well I used to react more to dairy lately I found I’ve been better
but starchy carbs push my buttons you’re not going to know where you fall unless
you take the time to notice where you fall so but stay under fifty for sure
and closer to zero the better is where I see it there are some days that
I might eat 5 grams of carbs in a day just because that’s how it played itself
out there are some days where I eat almost the full 20 it really depends on
the meals I make it really depends on the snacks I decide to have it really
depends on where my attention goes but I keep my carbs under 20 most days under
50 all the time I think the highest I’ve ever gone myself was 32 so and that was
over the holidays so you need to see how you feel see how your weight reacts see
how your inflammation reacts see how your water retention reacts all these
things are gonna influence whether you keep your carbohydrate number lower or
higher I hope you understand that it’s your health it’s important for you to
take it seriously you’re the one that’s going to feel good or you’re the one
that’s gonna feel bad if you don’t take it seriously it’s important to take the
time to understand how food is affecting you I can tell you that I didn’t think
at this age I’d be just now finding out how food was affecting me but I’m so
happy that I did I really hope you found this video helpful if you did please
consider subscribing to my youtube channel and click the bell so you’ll
know when I make my next video I want to thank you for watching mind-blowing
health and wellness with violet and it will talk to you next time

Randall Smitham



  1. anangelmagnet Posted on May 13, 2019 at 3:39 pm

    You are absolutely right, Keto is not a diet its a WOE for life.

  2. pamisjaming Posted on May 13, 2019 at 3:44 pm

    Greetings, Dr. Reveira.  You're one of the best who gives great information about ketogenics. Can you recommend anyone else who you trust to put out correct information about keto?  I'm suscribed to Dr. Berg, Dr. Ekberg, Dr. Zyrowski, Beat Diabetes and Diet Doctors; just to name a few, who has good information on the subject.  I have come across a few who are not as thorough and send mixed information. Some of them are quite confusing. Thank you.

  3. Joyce Elmer Posted on May 13, 2019 at 4:03 pm

    So right Violet!

  4. pamisjaming Posted on May 13, 2019 at 4:15 pm

    I just watched your video; and you nailed it. You made it much more simpler. My doctor didn't want me to do keto because he said that there was more research studies indicating it's not a good approach to dieting. I found that hard to believe, especially with all the success stories on keto. What are these doctors hiding from their patients? Wait, that a rhetorical question.  It's so mind blowing. Thanks again for your continued support.

  5. Hyacinth Blake Posted on May 13, 2019 at 5:15 pm

    Thanks for another great video. You are so correct! I go crazy when I see some of these YouTube videos that encourages cheat days on a regular basis and the push towards “doing” Keto for a short period of time for instant gratification! Keto is a lifestyle not a quick fix. The sad fact is that there are endless amounts of these videos that truly mislead newbies who are just trying to figure out what to do. Thanks for your thorough videos, just wish more and more people would watch, learn, and subscribe. Also wish that more people would avoid the glitz, glamor, and ulterior motive Keto videos that effectively mislead and confuse!

  6. Z zzz Posted on May 13, 2019 at 5:22 pm

    Who put a dislike on this video? Somebody's unhealthy lifestyle must have been threatened by the facts

  7. Craig Walker Posted on May 13, 2019 at 8:52 pm

    Very helpful video Violet. Thank you.

  8. Keto4Deb Posted on May 13, 2019 at 9:17 pm

    Hi Violet, excellent point. Shared and saved. Thank you. 🙏👍😊

  9. Kay Allen Posted on May 13, 2019 at 9:19 pm

    Ketogenic diets are EASY to stick with because the foods you eat are so LUSCIOUS – delicious, rich and fulfilling at the cellular level. With 11 animal meat sources in North America alone and all the fishes and birds – where's the restriction? All the leafy greens and above ground vegetables added in and all full-fat dairy products – how can one possibly say "what can I eat" in stead of "what can't I eat"? (Starches, sugars and PUFA are what you cut.) My 1 year test results HDL = 131; triglycerides = 68; LDL =133; VLDL = 13.6; BMI = 19. Yeeehaw !!

  10. scott stevens Posted on May 13, 2019 at 10:48 pm

    I really enjoy your content….thanks!

  11. Caitlin E. Wickliffe Posted on May 13, 2019 at 11:38 pm

    I started lchf in 1997. There is only one reason to eat "white" carbs, and that is when you are sick with vomiting and/or diarrhea. You need a little starch to help retain fluid and the stomach won't tolerate the fats. I use 1/2 cup cooked white rice with heavy cream and an egg baked for 30 minutes. Some people use bananas, but I don't handle fruit well. Also diet is only one part of your life. Don't fixate on it. If you can do Keto for one year, you will probably never go back to high carbs. Keto is just to easy. Keep up the good work Violet. Many people need to know about this incredibly healthy way to eat.

  12. Jason Cold Posted on May 14, 2019 at 1:23 pm

    Carbs, vegetables oils and odd chemicals in processed foods is a straight no for me. It's almost like a religion for me. Eating this way has changed my whole concept of food. Unfortunately some people think am crazy. So I always give people the basics and tell them to research the rest. The ones how are successful ends up teaching me things I didn't know. Love what your doing, thank you 👍.

  13. Tracy Ocepek Posted on May 17, 2019 at 4:19 pm

    What happens when you give in to temptation nice and awhile. I follow keto strictly but I slip up once in awhile. stress, pms, social situations happen, I get back to keto ASAP. It’s l

  14. Wily Gramma Posted on June 9, 2019 at 4:37 pm

    There are no cheat days, the cost is too great. When I started keto, I didn’t know about the pain aspect. I was trying it to lose weight. So far the pain has greatly improved but only lost 3#. Current problem is water retention. My ankles are swollen badly.

  15. Wily Gramma Posted on June 10, 2019 at 1:49 am

    Thank you so much for answering me so quickly. I’m seeing my dr. Tomorrow.

  16. Vilena5 Posted on July 26, 2019 at 10:36 am

    Now this is nicely and plainly said and I haven't seen it anywhere else. It needs to be said because different messages with keto and keto-fasting combination are really confusing , even for someone who has been following this for a couple of years.

    I appreciated you referring to on-off keto as yo-yoing as this puts things further into perspective for me.
    I cannot do strict keto at the moment, I can and I do low-carb. And although I would like to do keto for further health benefits, I'll need to get there gradually to avoid turning this into yo-yo dieting.

    Thank you.

  17. Brian P. Posted on August 22, 2019 at 7:43 pm


    Now that I’m close to my ideal weight, I am no longer losing much weight, but people always tell me that “I can have carbs now”. I think they are confusing the diet or way of eating with (temporary) dieting.

  18. bolivemc1 Posted on September 12, 2019 at 5:12 am

    Violet…thank you for taking the time to make these videos. You have help me to understand how my mental health and eating habits are related, and how to live the ketogenic lifestyle. You explain everything so well and I enjoy everything you teach. Keep up the good work and God bless you.

  19. lovehope3753 Posted on December 1, 2019 at 10:31 pm

    Yes, doing Ketos and then eating 'UNHEALTHY' is not good. People who cycle between healthy eating plans can say "I do Ketos for a certain period of time and then I do XYZ plan". I think healthy Ketos is a good eating plan; however, there are 'other' good healthy eating plans that also benefit the body.