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all right so you just hit your

weight-loss goal on keto and you want to

now maintain your weight you don’t want

to lose any more okay a couple tips here

this would be a pretty quick bit here

well we recommend between 20 and 50

grams of carbs so just stick with 50

maybe even 60 maybe even 70 grams of

carbs per day this is probably going to

be the most important thing right here

because if you try to maintain your

weight and you don’t want to lose and

you’re keeping the carbs low you’re

probably gonna keep losing

okay so increase the car what kind of

cars well berries squash this thing

right here okay

squash each day even rye crackers

there’s a crisp bread or here’s one

right here a thin crisp this is from

Finland the other one I think is from

Sweden and I’m Swedish so I’m gonna

recommend it but if you actually take

this and put some Kerrygold butter on it

okay have it with the meal this this has

some carbs it’s low on the glycemic

index but it’s a way to consume your

butter it’s way better than wheat okay

rye crackers and grass-fed butter okay

just some ideas make sure your meals are

bigger you’re gonna have to increase

your calories to maybe 2500 to 3,000

calories with some people that have a

faster metabolism so before maybe you

were doing 3 to 6 ounces of protein per

meal well go up to 8 add bulletproof

coffee MCT oil butter because if you do

more fat the body we use that as energy

and not your own fat all right let’s

talk about intimate fasting ok as far as

frequency of meals i recommend two meals

not three meals two meals not one two

meals but I would recommend to spread

out those meals now I usually recommend

for people that want to lose weight

bringing this to four hours a window of

eating but I would extend it longer okay

let’s let’s make it let’s say a seven

hour eating window that will give you a

17 hour fast

okay that that means that you wouldn’t

lose as much weight which is what we

want to do and um you’re still doing

intermittent fasting you’re just

extending that eating window so that’s

what I would recommend

make sure these meals are quite large do

these things right here and that should

help you alright

I’ll see you next video

so you do two meals increase the okay

now we have a daycare center

really