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hey guys hey listen in this video I want to share  three important low carb high fat ketogenic tweeks  

okay or tips whatever you want to call it number  one the ketogenic diet basically says that you  

can do 20 to 50 grams of carbohydrates okay a  lot of times people don’t differentiate what  

carbohydrates they’re using we do potatoes fruit  a doughnut a bagel and they get confused with  

vegetables and I want to talk about that first  because if you take one cup of spinach 20 grams  

of carbohydrate is only two and a half cups okay  if you do 50 grams is six point to five cups so  

in your mind if you’re including the vegetable  family and you’re doing 20 carbs you’re doing  

like only two cups of spinach that’s not going  to give you the nutrients that you need to keep  

you healthy and the vitamins one cup of kale 20  grams is one cup 50 grams is one and a half cups  

imagine just having that just small amount that’s  not enough one cup of bell pepper one cup is 20  

grams two cups is 50 grams 1 cup of spring greens  like a salad mixture to two and a half cups would  

be 20 grams six point two five cups of these 50  grams so in other words you want to consume 7 to  

10 cups of vegetables that’s tweak number one and  don’t let this gram dosage restrict your vegetable  

intake you want to keep this high because if you  do ketogenic diet without the vegetables you tend  

to end up with the fatty liver ok number two we  want to add intermittent fasting to the ketogenic  

diet the ketogenic diet doesn’t normally have  intermittent fasting they allow snacks okay so  

why do you want to do that simply because the  principal or the physiological fact that every  

time you eat right whether it’s fat or protein  you stimulate insulin to some degree and if we  

want to handle in some resistance pre-diabetes we  have to include intermittent fasting as part of  

this eating plan okay number three nutrient-dense  fats when you look up a traditional ketogenic diet  

it doesn’t differentiate the types of fats that  you need you could mistakenly just consume all of  

your fats to MCT oil which by the way doesn’t  have a lot of fat soluble vitamins in it or  

like heavy cream they don’t differentiate  hormone core moans in that milk product or  

not or vegetable oils they don’t differentiate  if it’s soy or corn oil or some other other oil  

that could be harmful because it’s GMO here are  some healthy fats like the fat that’s normally  

in proteins that you eat like in different  meats like grass-fed beef something like that  

or grass-fed dairy the normal fats in there  those are actually good for you coconut oil  

grass-fed butter olive oil olives avocados  nuts nut butters fish while caught those are  

the types of fats that you want to make sure  that you have in this eating plan and those  

are the three tweaks that I would recommend  thanks for watching hey you probably already  

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