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Keto For Beginners – Week 5

Welcome to Keto For Beginners – Week 5

Welcome to Keto for beginners. It’s been 4 weeks since this series started and now it’s time for you to now leave the nest and fly on your own.

If you are just starting please read and follow my Week 1 Meal Plan first, then move on to Week 2 Meal Plan followed by Week 3 Meal plan and finally Week 4 Meal Plan. After which you should be on this page, watching the video and reading this to now move on to phase 2 of your Keto journey, calculating macros and tracking your food.

It’s important to remember that I’m NOT a doctor, nutritionist or dietitian. I’m just a musician/Youtuber 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.  Enjoy the video below and then carry on reading.

Additional Information

Hope you enjoyed the video and I hope the way forward is clear now. Like I said the body adapts to our new way of eating eventually and your weight will stall. It is at this point where you need to start logging your daily calories to ensure you are in a calorie deficit. This is required to lose weight. You will also want to up your exercise so that you can keep your BMR at a healthy level as opposed to pushing your overall calorie intake to points that are considered too low.

Watch the Keto 101 Series

I’ve been saying this since episode 1 of the series. I’ve already done all the videos you need about calculation macros, tracking calories and even putting your custom recipes in MFP. These videos are the tools you need to manage on your own. So click here and watch the Keto 101 series in it’s entirety!

Track your progress

It’s important to track our progress. It gives us an awareness of how well we are doing and it’s always a motivator for the most part. I’ve said it before it’s important to not just weigh yourself because weight can fluctuate quite a bit and it’s not the only indicator of progress. So apart from weighing yourself also take your measurements; waiste, neck, butt, arms and keep a track of those too and finally take pictures as well. Before and after pictures will visually show you change.

Goal Weight

Now you want to do this entire process till you reach your goal weight after which I would recommend having a plan as well. Watch my video called ‘The Goal Weight Delusion‘ as it deals with this topic in depth. But seriously, think about your plan after Keto. Are you doing Keto to just reach a number on the scale? What happens after? If you go back to old eating habits and not keeping a track of your food (one way or another) all that weight will come right back.

The worst part is you will gain the weight faster than you did the last time and it will be harder to lose this time. This happens because like I said the human body is amazing, it recognizes weight loss as a starvation period and it will work very hard to not give up the stored fat. It also realizes the surplus of food and hence will save up fat faster. So please have a plan.









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  1. Sahil,

    Is there any way I can incorporate probiotics and stay on ketosis? Can you recommend any specific foods? I currently make a smoothie recommended by my doctor in the mornings which includes kefir, berries, spinach, and flax seed but i worry about going over my macros. Any input will be greatly appreciated.

  2. On the recipe page it indicates that all the recipes are 4 servings. I’m the cooking instructions you indicate that Breakfast and snack are one serving and lunch and dinner are two servings. Can you clarify this for me pls.

    1. Yes that’s correct. I’m unable to add different values for servings of each recipe on a single page. If you read the text also I’ve mentioned how many servings each dish is. You got it right!

  3. Hi Sahil. My names Mo. I’ve been on the Keto Beginner s Diet Now coming upto 3 weeks now. When I started My weight was 105 lbs, I’m currently weighting in at 96.03 hrs. It’s been a life change thus far , but worth it. I’ve have good support systems in place. Both My Cousin Tracy and her Fiancee Damon are currently on the programme and do well. Asking?
    My ideal weight is around 90kgs. How do I keep or maintain this ( weight) without losing extra. Your advices appreciated. Thanks Mo.

  4. Hi Sahil.
    My name is Rabea and I am German living in Malaysia.
    I’ve done keto 2018 and that’s where I found your YouTube channel. Your recipes have helped me a lot during that time! Thank you!
    In December 2018 I went to Germany for a month and stopped ever since. I have just recently started with Keto again. (Monday 8.3.2021).
    I was wondering if the Indian yogurt drink Moor is okay for me to take? Would it kick me out of ketosis?

    1. hey thanks for the kind words. Sadly I’ve never had Moor and I have no idea what it is or it’s nutritional value but only if it’s a lot of carbs and sugar will it kick you out.

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