Video

Transcript

hey guys in this video I’m going to give

you five macro tips on a ketogenic and

immanent fasting program okay these are

macronutrients there’s some mistakes

that people make so we’re gonna clarify

them when they talk about this pie chart

with 5% carbs in 20% protein and 70% fat

these are not grams their calories %

calories of the total calorie

percentages that are not grants and the

percentages I’m going to recommend our

5% carbs okay now this is for a three

meal a day program it’s not for a

intimate fasting where you’re doing two

meals or one meal because then this

percentage will go up because the way

the ratios are with the grams but as

long as you keep this between 20 and 50

grams you don’t have to worry about if

it’s 5 or 6 or 7 percent okay number 2

5% of vegetables now because the

vegetables do not have a lot of calories

okay or the salad is not have a lot of

calories has a lot of mass 7 to 10 cups

of vegetables come out to about 5

percent of your overall calories ok so

even though this sliver is small it’s

quite large and volume but I wanted to

include it in here because it’s very

very important okay then we have 20%

proteins and 70% fat okay so here’s the

first tip don’t consume your protein

first why because it’s very easy to over

consume protein when you consume protein

in large amounts you spike insulin if

you’re spiking insulin you’re gonna get

tired after you eat okay you’re gonna

feel like you’re sleepy so you want to

keep it 3 to 6 ounces per meal now if

you’re eating less meals you can go up a

little bit but don’t go up too much

if you don’t consume enough protein what

happens the liver starts converting your

own muscle to sugar or glucose as fuel

so we need some but we don’t need too

much

so don’t consume your protein first

do it second start with the vegetables

or salad okay because this is the thing

that most people probably don’t like as

much up so if we have you eat this first

get it out of the way you’re going to be

okay

so we want to consume seven to ten cups

per day now if you’re doing three meals

a day let’s do 10 cups are you’re doing

two meals a day let’s do eight cups if

you’re doing one meal a day

let’s do seven cups okay that’s just

some rough average you can drink your

salad in a kale shake but you want to do

the vegetables first it’s going to

actually help a hunger for this as well

it’s going to provide the fiber and

there’s a lot of other benefits okay

number three adjust the fats so we’re

talking 70% of all your calories should

be fat now this is misleading because

these calories are more than double and

density than these other calories okay

but the point is that the fat can range

from a little bit to a lot depending on

what you need at first

I’m gonna recommend you just go ahead

and start and see how you feel after the

meal if you’re bloated and you feel

stuffed for hours and hours and hours

you’ve had too much cut it down don’t

keep making the mistake over and over

and over again like so many other people

for a week after week they’re not

learning from the mistakes of consuming

too much fat but if you don’t do enough

fat you’re gonna be really really hungry

so it’s really a kind of a juggle make

mental notes of what you’re consuming

that works for you and then stay

consistent with that amount okay that’s

how I’m gonna recommend hailing the fats

okay carbohydrates between 20 and 50

grams now if your metabolism is slow do

more 20 grams if it’s fast you can go a

little higher now we’re talking about

net carbs that’s the total carbs minus

the fiber okay

these aren’t total grams of carbs these

are net carbs all right all right now we

have hidden carbs you have to be careful

because when you’re at a restaurant you

have all these sauces you have soups you

have gravies you have dressings the

hidden sugars and a lot of the different

products so realize that when you go out

to dinner it’s a crapshoot and it’s very

difficult to keep the carbs low but

these carbs

present things like the berries the

hummus the nuts avocados I know the

other carbs and these other foods okay

we’re not talking about sugar carbs

because over here we have vegetable

carbs but these are in a different

category because I really wanted to

include these because if I don’t then

people don’t consume them all right so

that would be what a carb is and then

the quality make sure that the quality

of protein wild-caught grass-fed make

sure your vegetables are organic higher

dense nutrients like in kale for example

are much better than you know romaine

lettuce high quality fats avocado

coconut oil things like that so in

summary start with your vegetable then

do your protein and lastly adjust the

fats keep it really simple alright

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