Video

Transcript

so today we’re going to talk about macros and  i’m going to give you an easy way to calculate  

the quantity of macros on keto i have a picture of  a plate here and it’s divided in half on the left  

side we have the carbs on the right side we have  fat and protein and so the difficulty of really  

showing you this is that most foods are not a pure  fat carbohydrate or protein they’re a combination  

of things so the way i did this should be pretty  simple so let’s start with carbohydrates you want  

the majority of carbohydrates to be vegetables  at least seven cups or servings okay now how  

much is that how could you visualize that  well if you know about cups you could just  

take a cup or just take a fist full of salad so  you need a minimum of seven cups now problem is  

that quantity is not going to fit on the half of  your plate so i recommend getting an additional  

bowl to put your salad in now if you’re going  to do other types of vegetables not leafy greens  

like broccoli cauliflower bell pepper carrots etc  then the quantity goes down to about three and a  

half cups or servings which is about three  fistfuls of those dense types of vegetables  

and those would definitely fit on half of your  plate one cup or serving equals 250 milliliters  

now if we’re going to add berries in there  strawberries blueberries and raspberries and  

there’s other barriers as well you can measure  that by just having like a cupped hand full of  

berries on your plate all right now other carbs  well there’s carbs and avocados there’s carbs in  

hummus there’s some carbs and olives but those  three have a combination of carbs and fats so  

i put them right in the kind of the center there  and so if you’re going to do olives roughly that  

would be like a half of a cup and you can pretty  much judge that if you know what a cup looks like  

hummus same thing half of a cup avocado we’re  just talking about a half of an avocado or a lot  

of times i’ll just do a whole avocado so roughly  between a half to a whole now let’s shift to the  

fat and protein normally that’s combined and i  recommend that you try to consume the fattiest  

protein that you can consume so don’t cut off the  fat don’t take off the skin leave that on try to  

consume like fish for example that has more  fat like salmon would be the ideal situation  

so if you’re going to do meat or fish the size of  that quantity if you’re male should be the size of  

the palm if you’re male you would do one to two  of those okay if you’re female you would do one  

so that’s the size of how much your meat or fish  should be i realize this is a generalization so  

if you’re a large young person with a fast  metabolism maybe it’s a little bit more okay  

so you really have to judge and figure out what’s  right for you okay so that would be your protein  

or let’s say you get your protein from eggs  that would be between two and four eggs  

for that meal now when we get to nuts nut is  a combination between a small amount of carb  

some is a little bit more than others and protein  and fat now a lot of times i’ll actually add nuts  

to the meat or the eggs to give me a little  bit more fat and so that would be like a cupped  

handful of nuts i like to do pecans sometimes i  do walnuts now let’s talk about the quantity of  

cheese that would be roughly about the size of  two of your thumbs of course my thumb is huge so  

of course that would be a lot of cheese all right  and then peanut butter would be also the size of  

two of your thumbs it could be a little bit more  could be a little bit less a lot of times i like  

to do celery with peanut butter after a meal  just because i’m trying to get more fat now as  

far as butter goes now i don’t recommend adding  a bunch of butter to just eat with your meal but  

let’s say you’re putting it over your vegetables  or you’re cooking with it i really don’t want you  

to measure it at this point but if you wanted to  measure it let’s say two tablespoons of butter  

and then we have olive oil which you can  put over your salad or even cook with it  

and i prefer you not to measure that one because  you want to consume a good amount of olive oil and  

make sure your olive oil is extra virgin and  it’s the real olive oil with not extra things so  

also want to make sure it’s authentic it’s the  extra virgin olive oil it’s not the fake olive oil  

coconut oil the same thing don’t worry  about measuring it just put some in the pan  

and cook with it now if you’re doing mct oil  that could be between one and two tablespoons so  

i just wanted to create this video to give a  rough idea of your macros and what they might  

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