Video

Transcript

you know a lot of people want to know

what foods should you be focused on to

burn the most fat or to lose the most

weight so instead of getting into the

details of a diet i wanted to just focus

in on the foods and the key foods that

have the

least effect

on insulin okay because

insulin is a hormone that even in tiny

amounts will block your ability to lose

weight insulin is the hormone that

converts

the carbs that you eat

into actual fat so it is the fat

making hormone and so if we compile the

list of all the foods that have the

least effect on insulin you can have the

best list

to help you lose the most weight now the

only thing i want to bring up with this

list is uh quantity of protein if you’re

doing high levels of protein that can

potentially slow you down because that

can then stimulate insulin but if you’re

having a moderate amount of protein on

this plan you’re going to do quite well

in fact if you keep your protein around

around seven grams maybe eight grams per

meal uh you’re going to be doing very

very well and of course if you really

want to be successful you really won’t

only want to do

two meals per day

or even one meal a day all right let’s

start with the proteins okay so we have

all these proteins have less than one

gram or zero grams of carbohydrates okay

so

eggs beef lamb chicken pork veal duck

hot dog sausage deli meat organ meats

dried meats

and pork rinds which is a collagen but

also realize that you have to read the

ingredients because some of these foods

like even deli meats um sausage hot dogs

can have hidden sugars like dextrose uh

even high fructose corn syrup and even

the dried meats can have like beet sugar

so you want to avoid meats with sugar

all right so that’s the protein list and

of course tea coffee and water have no

carbohydrates so you don’t worry about

that and then you have apple cider

vinegar okay zero carbohydrates

seasonings

mustard great thing to put on your meat

no carbs or less than even a half a gram

of carb and then we have monk fruit

stevia and erythritol all have zero

carbohydrates uh lemon lime

very very small amount of carbs it’s

less than one which is insignificant now

there are two other things that i want

to talk about in relationship to insulin

okay

pure fat has no effect on insulin now if

something is combined with a carb it’s

going to have more effect on insulin but

if you have a pure fat it’s going to

have no effect on insulin so

butter ghee

talo lard coconut oil olive oil mct oil

whole cream

all are pretty much pure fats so those

are not going to have an effect

on your insulin despite having a lot of

calories and so these fats will turn

into energy now of course there’s always

a limitation of matter if you consume

an ungodly amount of this

yeah potentially it can turn into fat

for sure but if at the same time you’re

not consuming any carbohydrates and

you’re doing a high fat diet that fat is

going to turn into energy and that is

because you primed the pump you

converted your body over into ketosis so

now it’s no longer running on glucose

so when you feed the fat it turns that

into ketones if you still had

carbohydrates with fat

you wouldn’t have this conversion and

you wouldn’t be able to burn that fat

too effectively in fact a lot of fat

will be stored as fat i want to mention

one thing about this because

sometimes you’ll see

in certain studies it’ll say my study

showed that mice consuming a high

fat diet

caused

increased weight gain it caused diabetes

insulin resistance and then you actually

read the study for yourself and you find

out

the high fat

diet that these mice were on

were not just a high fat diet notice

they did not mention

ketogenic diet notice they didn’t

mention a low carb diet they just

mentioned a high fat diet and these high

fat diets that they feed mice are also a

high carbohydrate diet their

carbohydrates that they put in this high

fat diet are roughly about 36 percent

carbohydrates so it’s a high carb high

fat diet so that right there invalidates

the whole study all right mayonnaise

now

obviously it doesn’t have any carbs but

a lot of times it has soy oil or canola

oil or cottonseed oil

you want to avoid those oils because

they’re highly inflammatory

now avocados do have a good amount of

fat they have a good amount of fiber

they have some carbohydrate but they’re

a really good

fat

vegetable

and a also a good fat oil that you can

use in your cooking but avocados will

not cause you to gain weight mct oil is

a pure fat will not trigger insulin in

fact it converts to ketones very very

efficiently all right let’s move to the

next section of this list

there is one carbohydrate that has zero

effect on insulin okay

that is fiber

so when we take the total carb and we

minus the fiber we get our net carbs and

that’s what we’re looking at when we’re

calculating this plan we want something

to be very very low net carb so this

next list

are all carbohydrates that have

very low amounts of carbs and a good

amount of fiber so when we deduct that

we come out with a very very small

amount of carbohydrates so olives less

than one gram of carbohydrate

insignificant spinach 1.4 grams net carb

now this is all just one cup as we go

down the list okay one cup of mushroom

that’s one gram net carb sprouts one cup

one gram net carbs celery that’s one

this is one stalk not a cup it’s less

than one gram it’s point nine grams uh

net carb cucumber one cup 2.5 grams

arugula one cup

.36 grams net carb that’s like one third

of a cup arugula is a great vegetable

it’s cruciferous and it’s very very low

in carb it’ll help you lose weight

lettuce one cup

point six grams net carb okay

this is why i recommend you know seven

to ten cups of vegetables because the

carbs are so low you don’t have to count

the carbs as your any calculation of

your keto plan and very high in fiber

with a lot of potassium

bok choy one cup 2.4 grams net carb a

very small amount water crest one cup .3

grams net carb out of all the leafy

greens i think watercress are the least

amount of net carbs okay asparagus one

cup 2.3 grams net carb

one large pickle

0.5 grams net carb it’s like a half a

gram insignificant zucchini one cup 2.3

grams net carb

cauliflower one cup

3.1 grams of net carb now if you’re on

the ketogenic plan you’re allowed

you know up to 50 grams of carbs okay

per day so we’re talking about one or

two maybe potentially three grams of

carb

it’s insignificant all right let’s talk

about cheese one ounce of gouda cheese

less than one gram of net carb

blue cheese .7 grams net carb cream

cheese .1 gram net carb insignificant

parmesan cheese .7 grams net carb in

brie cheese 0.7 gram of net carb

insignificant all right here’s some

other ideas you can do a cheese wrap and

you can put make your uh your like your

sandwiches with your meat and your

lettuce and just wrap it with cheese in

these cheese wraps that you can get at

the store now it’s like one gram of net

carb so

insignificant then you have konjac

noodles one bag is one gram you can cook

with this as your pasta noodle it’s not

too bad but there’s

insignificant amount of carbohydrates

compared to

pasta which is off the charts

all right then we have slim rice which

is a

looks like rice and it’s from the konjac

plant

and you can put some vegetables in it

you should definitely try that one it’s

pretty cool another thing i want to

mention with the bread

there’s so many people that just cannot

give up bread

and so there’s a great recipe it’s

simple it’s called cloud bread

zero carbohydrate okay you just mix eggs

cream cheese and cream of tartar i’ll

put the recipe down below

it makes bread i mean it looks like

bread it tastes like bread you can put

stuff in it it’s quite amazing and then

we have nox jello okay

great for kids you can maybe put some

stevia that has different flavors they

have lemon and raspberry and strawberry

different flavors you can check that out

but that has zero grams of carbohydrate

so this is your list if you wanted to

lose weight and you wanted to keep it

really simple

just type out this list

and you’re going to lose a ton of weight

but sooner or later you’re going to want

the details of exactly how to do healthy

keto intermittent fasting and for that

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