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so today we’re going to talk about the

difference between zero carb and low

carb when you’re doing key tail okay

because they’re not the same there are

certain foods that have zero carbs and

there are certain foods that are low

carb that have very small amounts of

carbs now realize it’s the carb that

determines whether you’re going to get

into ketosis or not the higher the carb

the less the ketosis the lesser the carb

the deeper the ketosis and ketosis is

fat burning so here are the foods that

have zero carbohydrates all meats lamb

chicken pork etc all fish all seafood

sardines which is a type of fish butter

coconut oil olive oil whole cream or

heavy cream coffee MCT oil there are

other foods that I didn’t mention but I

just want to give you the ones that are

most commonly consumed and by the way

there’s something called the insulin

index I talked about this and I have the

scale in my book okay but the insulin

index is a scale of foods that are non

carbohydrate in nature and those are the

foods like fat and protein that have the

capacity to influence insulin and the

glycemic index is a scale of

carbohydrates that affect blood Sugar’s

ok so high in the scale would be foods

that will turn the sugar really quick

and raise the blood sugar low in the

scale or carbohydrates that have the

least effect on blood Sugar’s okay like

a celery for example that would be very

low high would be jellybeans okay so now

let’s talk about low carbohydrates so

even though eggs are extremely low there

is a small amount of carbohydrate in

eggs like just slightly more than a half

a gram per egg but it has just a tiny

amount of carb so we’ll keep it in the

low carb range now vegetables are very

low on the glycemic index we’re not

going to even count them in the equation

of figuring out your carbs we’re gonna

actually ignore these because we want

you to consume large amounts of

vegetables but just realize that a fiber

is a carbohydrate but fiber has no

influence on insulin but there

carbohydrates and vegetables that may

influence blood Sugar’s to a certain

degree but typically it’s going to be

very low and by the way when you look at

the nutritional facts on the back label

you’ll have carbohydrates total carbs

okay then you’ll have the fiber then

you’ll have sugar okay so you want to

always deduct your fiber from the total

carbs to get your what’s called net

carbs so that’s what you’re working off

of and also you would deduct your sugar

alcohols okay that’s like alternative

sweeteners okay so now we have

half-and-half like something you’d put

in your coffee

one tablespoon is just a little bit more

than one gram so it’s low but there’s

still a small amount hummus one

tablespoon gives you two grams it’s low

but there’s still some in there berries

one cup is 21 grams of carbs and 15

grams of sugar so out of everything this

would be the highest but because the

fiber and berries it’s low on the

glycemic index so it’s considered low

carb lemon juice which we don’t really

talk about very much but there is a

small amount of carbs 5 grams of carbs

in one whole lemon okay

nuts one cup equals 28 grams of

carbohydrates in 6 grams of sugar now

that compares with berries maybe a

little bit more so it’s still low-carb

because we’re gonna deduct the fiber the

fiber could range anywhere but depending

what nut you’re consuming could range

between 9 and 10 or up to a 12 grams so

that brings the carbohydrates down and

usually people are not consuming an

entire cup of nuts maybe they’re doing

1/4 of a cup so this is considered lower

carbohydrate certain nuts also have

higher amounts of sugar for example

cashews have the most sugar content so

those are the ones that you probably

want to avoid walnuts are probably the

best and they also have omega-3 fatty

acids then we get to seeds 1 cup of

seeds is 14 grams of carbohydrate so

considerably lower than the nuts but

look at the sugar it’s one point eight

grams of sugar for an entire cup so it’s

a much better than

nuts so sunflower seeds are great

pumpkin seeds are really good okay sour

cream 1 tablespoon is like point 3 grams

of carbs very small amounts but there’s

still some in there whey protein powder

1 cup gives you 13 grams so there is

carbohydrate in whey protein powder okay

then we have olives 1 cup gives you a

grams of carbs but of course olive oil

is zero

avocado 1 cup 12 grams of carbs realize

there’s a good amount of fiber in there

too and then one gram of sugar so this

is pretty good to do on keto the more

that you lower your carbohydrate the

more you go to ketosis so let’s say

you’re struggling well then look at some

of these items here in maybe you reduce

berries and nuts okay or you substitute

seeds for nuts there’s always things

that you can do to keep bringing your

carbs down lower and lower but also

realize that some of these proteins here

have an effect on insulin and you don’t

want to do a high protein diet you want

to do a moderate protein diet more of

that data is in this book right here

alright guys thanks for watching hey if

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