Video

Transcript

i wanted to update my video  entitled keto on steroids  

so this is the version of the ketogenic diet  that’s very very strict and it’s for those people  

that need to drop weight maybe for a wedding or  a situation or you’re at a plateau situation and  

you need to jump start your program okay first  thing we’re going to talk about is these things  

right here they’re called carbs normally you  would be given a range between 30 to 50 grams  

of carbs per day we’re gonna bring that down  to five no more than five carbs per day okay  

so best way to do it is through mainly vegetables  now if we take a look at the total carbs and this  

is per cup total carb is seven and then  net net carb is three so if you do spinach  

all you can do in a given day is do a little more  than one cup right because you want to you want  

to keep it within five grams but look at lettuce  right here 0.5 so you could do 10 cups of lettuce  

that would be better than spinach avocado you  can do a little more than two cups of avocado  

right asparagus look at that point three  so you can do a good amount of asparagus  

or olives you can do maybe a little more than  a cup and a half mushrooms you can do several  

cups swiss chard you could do quite a bit zucchini  you can do a couple cups arugula you can do more  

celery you can do a good amount and then you have  bok choy and then radish and watercress so so  

on this program there are things that are very  very important and things that are moderately  

important and less important this up here is  very very important to keep these carbs below  

5 grams per day not per meal and so really pay  attention to the neck carbs and how many you can  

get away with to keep this under 5 grams obviously  like the vegetables right here lettuce asparagus  

swiss chard arugula bok choy watercress it’s  probably the best right here is better because  

you can consume more of it that means you’re  going to get vitamin c you’re going to get  

more nutrients you’re going to get more minerals  from that food but it’s a lot of fiber as well  

so this is number one right here let’s talk about  proteins it’s very important that you don’t overdo  

it with protein you don’t want to go over seven  or maybe eight ounces for certain individuals  

but usually between three to seven ounces okay now  what you’re going to be doing is you’re going to  

be doing omad one meal a day so this is all the  protein that you’re going to consume in a given  

day if you consume too much protein okay your  body just basically breaks it down and turns into  

glucose that’s what happens so that can actually  raise insulin so we keep it moderate we’re going  

to be totally fine the key is having a fattier  type of protein why because that’ll keep insulin  

lower as well like for example on eggs you don’t  want to do just egg whites you want to eat do  

the whole egg the yolk as well salmon is the ideal  fish there’s a lot of other fatty fish too you can  

consume but this is perfect okay summer sausage  has more fat in it just make sure there’s no  

dextrose in there i just did a video on this i’ll  put a link down below hamburger is better than  

steak because most steak is fairly on the lean  side there are certain steaks that are fattier  

but hamburger is a bit fattier and this is why  i would recommend hamburger over other types of  

meats okay eggs duck eggs would be better  than chicken eggs because they’re fattier  

shellfish would be good pork or lamb  of course from the farmer’s market not  

from the local 7-eleven and sausage you  want to get the sausage that has the most  

fat all right this is your protein now let’s get  to the fat of course there’s a lot of fat with  

this protein right here but the acceptable fats  would be the olive oil extra virgin the real stuff  

butter coconut oil lard or tallow now here’s the  thing you’re gonna put some olive oil on your  

salad dressing you can cook with it with butter  you can actually put some on your vegetables  

and you can also cook with it coconut oil you  can cook with it lard you can cook with it  

tallow you can cook with it but i don’t want you  to add a lot more fat to this meal in other words  

i don’t recommend doing the keto desserts where  you’re making these fat bombs not on this program  

macadamia nuts and pecans why because they are  the fattiest nut look at the ratio it’s like 11.5  

fat to one protein so it’s 11.5 times greater  in fat than protein amazing pecan is seven times  

greater fat than protein now peanuts actually have  the most protein and the lowest fat but that’s  

a legume the only thing with these two nuts is  you’re going to have to look at the carbs because  

one ounce is about 1.5 grams of net carb so that  has to be added into this calculation right here  

and that will kind of tell you the volume of  how many of these nuts you can have pecans  

look at this 1.3 gram net carb per ounce so you  have to add that to your your calculation one more  

fat but it’s really a combination of fat and  protein but it’s actually pretty fatty it’s  

cod liver not cod liver oil you can buy it in a  can and it’s five times as much fat to protein  

and you can do this as your fat you’re going to  be very very satisfied and plus it has dha big  

time it has epa which are which are two omega-3  fatty acids it has vitamin d it has vitamin a it’s  

going to be extremely satisfying you probably  can consume like a half a can and that will  

you’ll be very very satisfied okay no dairy too  high in carbs no berries no keto desserts no mct  

oil why because your body is going to burn this  more than your own fat and you will be in ketosis  

but if your goal is to lose weight just mix this  for right now coffee keep it down to like one  

maybe two per day you can do tea through the day  herbal teas totally fine of course don’t put sugar  

in your coffee electrolytes very very important  because you’re going to be doing one meal a day  

and you want to make sure you get all of  your nutrients b vitamins nutritional yeast  

is a good source a lot if not most of the  b vitamins are water soluble so that means  

you don’t store them for very long so if you’re  not taking them you can end up with a deficiency  

vitamin d unless you get sun or you’re consuming  the cod liver cod liver oil is a good source  

of vitamin d number five sea salt you need  between one to one and a half teaspoons per  

day so you’re gonna have to either figure out  how to put it on your meal your one meal a day  

or even mix it with a little water  slug it down and then drink some water  

very important because you’re gonna need that to  prevent fatigue and lethargy and even keto flu  

so you’re gonna do one meal a day and every  two weeks you’re gonna do a 48-hour fast this  

is called periodic prolonged fasting it’s gonna  give your body a huge jump start now exercise  

okay twice a week the exercise should be intense  it should be full body ideally to the point where  

you’re sweating and you’re working multiple muscle  groups and that’s your high intensity compound  

resistant type exercise twice a week spread it  out on the off days you’re going to be doing  

long walks at least 45 minutes to keep the stress  down ideally exercise during your fasting period  

maybe like in the morning if you’re going to  eat at night it’s not an absolute necessity  

but if you can exercise in a fasting state  you can really spike that growth hormone  

okay sleep this right here is another one of  those really important things you want to go  

to bed a little bit earlier i personally go to  bed at nine o’clock okay i get up really early  

but i like to go to bed at nine um it seems to  work occasionally i might even take a little  

power nap if you’re not sleeping well you  should take some type of sleep aid to assist  

yourself i’m talking a natural type of sleep  aid no watching the news you’re going to feel  

better just from that in fact that might make you  lose weight just by avoiding that cortisol spike  

keep your stress as low as possible pick your  friends wisely get some new friends don’t hang  

around with anyone that is too negative sun would  be very very good if there is sun out that’ll be  

more vitamin d and also there’s other benefits  of being out in the sun as well as being out  

in nature very very therapeutic all right there  you have it this is the keto and steroids so some  

people need to work up to this some people could  just jump right in it really depends on where  

you’re at and how motivated you are but this will  definitely take your results to a whole new level  

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