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so what actually is the ketogenic diet

let’s cover that I’m gonna start simple

and then go a little bit more complex

but keep it simple overall it is simply

a method of eating certain foods and

certain combinations that cause the body

to run on ketones when you burn fat your

body makes ketones and ketones can be

used as an alternative fuel source in

fact your body loves running on ketones

it’s actually a much healthier fuel

source there’s less waste it’s more

efficient there’s more energy in ketones

and your body has a lot more stored fat

than it does stored sugar an average

person who’s not overweight has roughly

between ninety and a hundred thousand

calories of stored fat versus that same

person only has about 1,700 calories of

stored sugar so what makes more sense

running your body on a hundred thousand

calories of stored energy or this small

reserve right here if you rely only on

sugar fuel or stored sugars called

glycogen when you start burning fat and

you get into fat burning you can go a

lot longer without being hungry and

especially without craving carbs so the

real big advantage of the ketogenic diet

versus other diets is that your hunger

goes away and your cravings go away

making it very very easy to do this

long-term so if we compare the ketogenic

diet to a low calorie diet or a low fat

diet both of these diets are a high

carbohydrate diet

it’s the carbohydrates that actually

prevent fat burning so when someone does

a low calorie diet or a low fat diet yet

it’s a high carbohydrate diet they are

gonna struggle they’re gonna be

dependent on doing more exercise they

lose some temporary water weight but

they’re gonna pretty much give up and

this is basically why 98% of diets fail

simply because they’re not sustainable

why because you’re hungry all the time

and you’re craving carbs all the time

making it actually impossible to stick

to because of all the temptations you

have around you constantly so what makes

a person go in the keto

or basically making ketones is lowering

your carbohydrates you need to lower

your carbohydrates between 20 and 50

grams the lower the carbohydrate the

more you get into ketosis so really you

can look at the ketogenic diet as a fat

burning diet now if you’re gonna lose

weight wouldn’t you want to burn fat so

basically to make it really simple you

lower your carbohydrates you don’t do a

high protein diet it’s a moderate

protein diet so here’s a little point

that people have a confusion on they

have this idea that the higher fat is

really bad for them but if you keep your

carbs low there is no danger in

consuming more fats so when you go into

ketosis you’re simply shifting your fuel

source from the sugar to the fat and

this takes three days and the way to get

into this is to lower your carbs because

then it forces your body to look at

other sources of energy this stuff right

here stored fat alright let’s go to the

next section all right so let’s discuss

the ketogenic diet versus other diets so

you’re gonna lose water weight for about

I don’t know one to two weeks so it’s

gonna give you a little sense of hope

that wow it’s working I’m losing some

weight but its water weight

why would someone only lose water weight

and plateau within two weeks simply

because you’ve never gotten into fat

burning okay there’s a big difference

with weight loss between losing water

and losing actual fat and realize that

exercise only contributes to only 15% of

your results so if in your mind if

you’re thinking that I’m gonna exercise

this weight off its it going to be very

very insignificant compared to using a

correct diet with these other diets

you’re going to be craving all the time

you’re going to be hungry all the time

making it impossible to stick to for any

period of time so you end up failing

like 98% of people fail and it’s always

blamed on the person’s willpower but

think about it how are you gonna stick

to anything if you’re craving and you’re

hungry all the time it’s actually going

to be impossible and as soon as you

consume too many carbs on these diets

you

lecher is going to come down because

you’re gonna spike insulin insulin

suppresses the blood sugars and then

you’re gonna put low blood sugars so

that’s when you’re cranky irritated on

this diet hungry all the time that’s

what’s really happening on the other

hand if you’re gonna do a healthy

version of a keto plan we call it

healthy ketosis you’re gonna actually

burn actual fat you’ll lose some water

weight but you’re gonna start burning

fat and the less carbohydrates that you

consume the more you’re gonna get into

this fat burning your hunger is going to

go away

you’re not going to crave anymore these

two things alone will allow you to stick

to it long term if you don’t have hunger

and you don’t have cravings and you

don’t have low blood sugar issues it’s

not going to be painful in fact you’re

gonna find that your energy is going to

increase now there is an actual

adaptation phase two to three days it

takes your cells to adapt to fat-burning

so if you take enough electrolytes and B

vitamins you won’t have any transitional

symptoms but you’ll get into it your

your energy will spike your cognitive

function your focus your memory will do

better why because your brain loves

ketones you’re gonna find inflammation

going down if you have stiffness or pain

in your body that’s going to come down

your skin’s gonna look better less acne

so I just want to make one little

distinction you have ketosis and then

you have healthy ketosis let me tell you

the difference healthy ketosis is

basically doing this low-carb plan with

very healthy ingredients in

nutrient-dense foods because one thing

about the ketogenic diet they don’t

really tell you exactly the quality of

food that you should eat so I’m just

recommending make sure you do it healthy

for several reasons number one as you

lose weight you’re gonna look better

okay you’re gonna feel better and you’re

gonna be healthier but the fact that

you’re doing keto alone by lowering the

carbohydrates has huge benefits okay so

in the next part let me show you why so

the whole purpose of getting into

ketosis and running an alternative fuel

source is to drop and normalize your

insulin levels

nearly 80% of the population has a

problem with insulin they have a

condition called insulin resistance

where your receptors will not absorb

insulin like they normally should that

gives you dysfunctional insulin and the

body then has to make more and more

insulin to compensate and with that

comes a lot of health problems so you

have increased carbs lead to higher

amounts of insulin which then causes the

resistance because the body is being

bombarded by so much volume of insulin

it starts to shut down an average person

who has insulin resistance which by the

way this is pre-diabetes

makes between five to seven times more

insulin than normal so that massive

amounts of insulin leads to diabetes

metabolic syndrome which is a

combination of belly fat blood sugar

problems cholesterol problems people

with Alzheimer’s have high amounts of

insulin they have insulin resistance and

then we have problems of the heart

simply because the inside layer of the

arteries are very susceptible to

oxidation and having high amounts of

insulin basically rust out your arteries

the body comes in forms plaquing

clotting calcium deposits to the point

where you can get heart attacks and even

a struggle and then Harding of the

arteries that comes from high amounts of

insulin insulin resistance is connected

to mood disorders anxiety depression you

eventually get a fatty liver and also

cancer because cancer cells basically

live on sugar so now let me show you

specifically what to eat so let me give

you a rough idea of what you would

actually eat on a healthy ketogenic plan

okay now as far as calories go we take a

look at this pie chart carbohydrates are

basically five percent of the total

calories I’m adding vegetables

separately that aren’t included in the

carbs in fact I don’t want you to count

the vegetable carbohydrate for two

reasons number one there’s not a lot of

calories in the veggies number one

number two we want to encourage more

vegetables and so anytime we’re talking

about cutting carbs we don’t want you to

cut

your vegetables okay and vegetables have

a very low glycemic reaction they don’t

spike your blood sugars and they do not

increase insulin very much and also

realize that the fiber in the vegetable

and vegetables are very fiber rich even

though their carbohydrates they don’t

trigger the insulin response so our

veggies will be around 5% of the total

calories which is about seven plus cups

per day seven to ten cups per day and

then pro team should be 20% of the total

calories that’s basically 3 to 6 ounces

per meal now if you have a bigger person

have more okay so this is just an arm

range this is a moderate amount of

protein and when I talk about 3 to 6

ounces of protein I’m not talking about

the protein in the product like the meat

or fish I’m talking about the actual

meat or fish by itself if you were to

weigh the whole thing because let’s say

for example in fish you have collagen

you have other things other than the

protein so 3 ounces of fish versus 3

ounces of protein and fish is a

different value we’re talking about the

actual whole food itself when I talk

about 3 to 6 ounces and then we want

about 70% of fat now this seems like a

lot of fat doesn’t it well let’s take a

look at an actual plate let’s say this

is your plate you divide it in down the

center and you have the plate you add

vegetables ok or salad then 1/4 of the

plate will be your protein and 1/4 would

be your fat so as you can see this 70%

of fat seems like a lot is not as much

as you think

simply because fat has more calories per

volume so this is about calories okay

this is about volume of food and then of

course over here we have our small

amount of carbs okay all right so just

let me give you some rough ideas and

what we’re talking about when we talk

about carbs we’re not talking about

breads or pasta or Sarah or crackers or

juice we’re talking about the carbs and

nuts and seeds now nuts and seeds have

protein okay they have fat but

they have some carbs so those are the

carbs you’re counting hummus it has low

sugar but it has some carbs but hummus

also is made with olive oil and garlic

so there’s fat in the olive oil and then

berries are very low on the glycemic

index but you would count the carbs in

berries and then protein right here we

have meats we have fish we have seafood

we have eggs we have cheese but of

course meat and fish eggs and cheese

also have fat so when you’re dealing

with the most foods you’re having a

combination of things

so this basically half of this is could

be a combination of some food with that

and protein you’re not going to eat them

separately here’s some examples of pure

fat butter coconut oil avocado but see

avocado has fat and some carbs then you

have olive oil which is a pure fat and

then as far as the veggies go you have

leafy greens and you have cruciferous

and there’s other vegetables so I

recommend most of the vegetables you

consume leafy greens as salads consume

them raw but if you’re gonna add

cruciferous I would recommend steamed

them or cook them unless you’re doing

like a kale shake with some berries

that’s totally fine so ideally you want

to go 7 and 10 cups with your vegetables

per day now that might seem like a lot

but that provides a lot of nutrients a

lot of antioxidants a lot of vitamins

and minerals and of course the

cruciferous not only has higher amounts

of vitamins and minerals that has high

amounts of phytonutrients which give you

additional health benefits all right one

more section on what not to eat all

right so let’s just talk about what not

to eat so we want to avoid grains okay

in the form of whole grains and refined

grains breads pasta cereal crackers

biscuits waffles pancakes even though

something is gluten-free

it still has grains so just to avoid all

grains rice okay avoid that then we have

starches potatoes okay now rice is also

starch as well so avoid potatoes yams

sweet potatoes

rice anything starchy avoided why

because they’re gonna turn into sugar

really fast and then we have actual

sugar we have cane sugar we have a

goblin nectar there you have honey you

have fructose high fructose corn syrup

you’re gonna to avoid all sugars now you

can do alternative sugars like stevia

monk fruit xylitol or wreath root all

these are sugar alcohols they have a

much lower reaction on the glycemic

index than regular sugar all right and

so you want to avoid GMO foods okay that

would be soy oil corn oil canola if you

consume organic you’re pretty safe with

GMO and of course juice is a sugar you

want to avoid that and you want to avoid

soda

there are sodas out there now that are

flavored with stevia those are

acceptable but juice is loaded with way

too much sugar okay so as far as fish

goes very important don’t consume the

farm fed do wild-caught much much

healthier I have many videos on that you

can do a search on that if you want to

know why pasture-raised organic eggs are

the best they’re a little bit more

expensive but they are worth it and then

we have Organic bacon okay that way

you know that the pigs are not fed the

GMO grains we want to avoid that and

I’ll try to get the bacon that’s sugar

free and nitrate free so if you’re

consuming cheese or cream or

half-and-half or butter from grass-fed

cows it’s definitely a lot better now if

you’re gonna do coffee really try to get

organic because coffee is one of the

crops that’s the most heavily sprayed of

any crops out there okay guys there you

have it I have a really cool download

below if you want to get a summary sheet

of all the foods on a healthy ketogenic

plan click down below and download it

and that way you have it on a couple

pieces of paper and you can refer back

to it thanks for watching

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