Video

Transcript

so today I’m going to talk about what I

believe is the missing food in most Kido

plans and I’m talking more about the

traditional ketogenic diets and the

reason I’m creating this video is

because I I watch other videos out there

with people starting keto and I’m

looking what they’re eating so I just

wanted to create this video on what I

believe is missing and a lot of these

plans that are recommended out there so

when you’re on a keto plan the carbs

that you eat are between 20 and 50 grams

per day protein is moderate and the fat

is anywhere between 70 to 80 percent of

your total calories and the big category

of food that I think people should

include would be vegetables now typical

keto plan doesn’t emphasize eating more

vegetables but less because they’re a

carbohydrate however there’s a lot of

people that are consuming a lot of

vegetables I’m not talking about those

people so you have people that are

deducting the vegetable carbohydrates to

try to come up with this number right

here I believe that you should not count

the vegetables in their leafy greens and

other vegetables that have are low on

the glycemic index number one they’re

mostly fiber and fiber even though it’s

a carbohydrate does not influence

insulin at all okay and you’re never

gonna find anyone that’s going to gain

fat on eating vegetables that being said

a lot of people have a problem digesting

vegetables certain vegetables are high

in antioxidants for example in spinach

which can actually cause kidney stones

and arthritis and all sorts of issues

other people are sensitive to lectins

which is another anti nutrient and they

have a lot of digestive issues however

working with thousands of people I have

not found that to be the norm it’s

actually a smaller group of people who

have a sensitivity to the anti nutrients

for the vast majority they seem to do

very well and they might need to

gradually work up to more and more

vegetables and I’m actually talking

about a minimum of seven cups of

vegetables which is actually pretty easy

to do if you break it up into two salads

but here’s why I recommend it number one

you can transition into ketosis faster

because of the amount of minerals in the

people’s potassium and magnesium what

we’re trying to achieve by doing ketosis

is to handle insulin resistance that’s a

big problem to solve and when you

increase these two minerals and other

minerals in vegetables to the point

where you can get into ketosis faster

and with less side effects okay the side

effects from the transition into ketosis

call it keto adaptation problems whether

it’s keto fatigue or keto rash etc can

be easily solved by taking more minerals

sea salt and B vitamins and one of the

ways you can actually generate more B

vitamins is the actual fiber in the

vegetables which the microbes eat and

your microbes actually make B vitamins

and also you can create a more diverse

group of microbes by consuming different

types of vegetables different types of

fibers now in some of the research being

done on epilepsy with with where they

put children on a ketogenic diet one of

the side effects is acidosis and there’s

some real interesting research of adding

in vegetables to the ketogenic diet in

reducing that acidity so you can

actually reduce the acidity of ketones

in general because they’re acidic as

well as reducing the effects of the uric

acid spike that does occur when you’re

getting into hardcore ketosis and when

you’re doing in a minute fasting uric

acid does go up the solution for that is

just to you know change the pH by adding

potassium or magnesium alkaline minerals

and this problem goes away pretty quick

so in summary if you consume more

vegetables and don’t count that into

this calculation right here and also

realize that when you’re counting carbs

it’s the net carbs so you’re deducting

the fiber so that’s another point right

there that I didn’t even mention some

people don’t even calculate net carbs

they do total carbs which in their mind

they think the fiber is going to

actually knock them out of ketosis it’s

not true so I recommend not even

counting this into your calculations and

also realize that you have the benefits

of the phytonutrients

okay which go beyond the regular

nutrients like minerals and vitamins

anyways I just wanted to mention this

one point of emphasizing more vegetables

on a keto plan because I think that is a

very common missing food group on a

healthy ketta plan thanks for watching

hey before you go would you mind putting

a comment down below to tell me what you

think about this video