Video

Transcript

now I have done a lot of videos on the

ketogenic diet but I wanted to include a

new video for beginners with all the

updates but I want to make it really

really simple so let’s just start with

the basics what is a ketone a ketone is

not a fad it’s not a carbohydrate it’s

not a protein it’s kind of a combination

or it has characteristics of both a fat

and a carbohydrate but it’s not either

it comes from fat but a ketone is an

alternative fuel source and the way that

you get ketones is you simply lower your

carbohydrates in your diet or you reduce

the frequency of eating and this is why

we recommend a low carb diet with in a

minute fasting and that way you can

maximize your ability to make ketones

ketones have many advantages versus

regular glucose fuel number one and it

will increase your oxygen in your body

number two it increases your energy

number 3 it supports the brain in fact

your brain prefers ketones over glucose

same thing with the heart if your heart

is damaged or your brain is damaged

ketones are the answer and they can

bypass the mechanical damage pathways

and feed the tissues directly most of

the body tissues can run in ketones but

some parts need glucose and this is the

confusion that people have they think

they need to consume glucose to get

glucose no there’s something called

gluconeogenesis ok

glucose neo New Genesis the creation of

your body can make glucose if it needs

it from fat ketones proteins you don’t

need to consume carbohydrates to get

glucose now it does take time to turn

the fat into ketones it’s going to take

between 3 to 5 days it all depends on

how damaged insulin is in your body how

damaged your pancreas is if you are a

pre-diabetic if you are a diabetic if

you have insulin or is

instance it’s gonna take longer and

longer to adapt but by lowering the

carbs and going in in a minute fasting

you’ll get there a lot faster that

explains how to get in ketosis you lower

the carb and you lower the frequency of

eating now why would you want to do

ketosis what what is the big benefit of

doing that well you’re gonna lower

insulin and most people have high

insulin rarely does your doctor ever

test you for insulin they’ll test you

for glucose but not insulin if they did

they probably would find higher levels

of insulin the tests that you would want

to do is called Homa

• ir and that will pick this up too much

insulin causes insulin resistance

insulin resistance is behind

pre-diabetes insulin resistance is

behind metabolic syndrome high blood

pressure a fat in the gut area right

through here and pre-diabetes leads to

diabetes so in reality diabetes stems

from high levels of insulin at certain

point and so keto and in amana fasting

will lower insulin and that is the big

benefit of doing this there’s a lot of

other benefits too you can reduce fat

and your liver you can improve your

cognitive performance you can improve

your mood you can help decrease blood

pressure decrease inflammation improve

your energy and decrease your a belly

fat but the real big benefit that allows

you to do this eating plan is your

hunger goes away okay without being

hungry all the time it makes it really

easy to do long-term as a healthy

lifestyle and there’s even an additional

benefit if you’re doing intermittent

fasting that’s a toff adji basically

what this is it’s a recycling of garbage

in your tissue so all the damaged

protein the protein that your body

doesn’t need it’s clogging everything up

guess what your body will recycle that

and turn that into new amino acids

that’s one of the big things about etapa

G to do this you have to fast at

least for 18 hours so the combination of

Quito and if’ work very very nicely

together because if you just do Quito

without in a minute fasting and your

metabolism is slow you may not achieve

your weight loss goal or your other

goals because it would take a very very

long time and sometimes it’s not going

to work why because the frequency of

eating in general will trigger insulin

so the frequency of eating is actually

very very important in relationship to

you lowering insulin all right then you

have this concept of a healthy keto plan

versus dirty keto of course we recommend

the healthy keto and this basically is

higher quality ingredients grass-fed Wow

caught pasture-raised versus

conventional type foods right here with

healthy keto you’re focused on

nutrient-dense foods with dirty Kido

you’re really just focused on keeping

your carbs low when you do healthy keto

you end up looking a lot better than

doing their dirty keto

alright the rule of thumb is don’t eat

unless you have hunger okay unless you

have the sensation of being hungry when

you’re doing the healthy version of keto

and you’re doing enough leafy greens and

vegetables okay and you’re doing enough

healthy fats and you’re improving

insulin resistance you’re not only going

to be full but you’re going to be

satisfied now if you look at the pie

chart here we have about 5 percent carbs

of your total calories and then 5

percent vegetables which by the way

actually adds up to a lot because if you

look at the carbohydrates and vegetables

you - the fiber giving the net carb it

doesn’t come out to a lot of calories so

if we look at the total carbs which

would include like berries hummus nuts

and seeds there’s a little bit of carbs

in those and you combine the vegetables

that’s like 10% then we have 20% protein

and then we have 70% fat now the fat

looks like a lot but realize fat is

basically double the calories of other

macronutrients but if we actually look

at an actual

with your food on the plate if you just

look at it like this to keep it really

simple have to play it vegetables okay a

coordinate would be protein and quarter

be fat but because protein is fat

usually come together that’s going to be

pretty much half your plate that’s what

it should look like the benefit of the

vegetables are the vitamin C and

minerals other nutrients and

phytonutrients

okay I’m going through this really fast

but I’m just giving you a summary in the

next few videos which I’m gonna put a

link down below I’m gonna talk more

about exactly what to eat when you’re

eating but I wanted to give you the

simple overview of all the most

important things so now let’s just put

it all together ideally when you wake up

in the morning if you keep your carbs

low you’re not going to be hungry so you

want to skip breakfast and push it

forward to the point where your

breakfast now becomes your lunch so

don’t eat in the morning you can do

coffee or tea so ideally your first meal

would be at lunch right here and then

your second meal would be a dinner so

you’re doing two meals a day if you keep

this within a six-hour window that will

give you an 18 hour fast now what’s

really magical about 18 hours as that’s

when the etapa G starts you start

getting some really cool benefits the

way that you’re gonna avoid snacking

between the meals is you’re gonna add a

little more fat with this meal and this

meal to be able to go longer okay and

then as you start doing it and becoming

more adapted you can kind of cut back on

some of the fat because you’re gonna be

burning your own fat and your own fat is

the healthiest fat that you can burn but

the key is this 18 hour fast right here

if you have to snack but within your

eating window fine if you need to do

that but we don’t want to snack after

the dinner all the way to the next first

meal you can drink fluids you want to

take electrolytes and B vitamins for

sure and sea salt that’s a necessity but

we recommend you you don’t eat anything

become foods that are really good to

focus on would be pasture-raised eggs

okay Organic it’s all possible shellfish

fish sardines meats organic cheese now a

lot of people don’t do well in cheese

cheese has a lot of hormones it’s not

good for people with prostate issues is

not good with people that have allergies

so some people do not do well in cheese

personally I do a small amount of cheese

and if I’m going to consume cheese it

has to be grass-fed organic I usually

get European cheese and I don’t have a

tremendous amount but you can overdo it

with cheese olives that’s a must

avocados lots of vegetables 7 to 10 cups

very beneficial nuts for some people

they don’t do well on that especially if

they’re prone to kidney stones you have

to be careful with almonds ok as well as

spinach so I’d avoid those if you’re

prone to kidney stones also seeds like

sunflower seeds perfect on a ketogenic

plan alright here you have it the basic

ketogenic plan for beginners so if you

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