Video

Transcript

let’s talk about the only carbohydrate that will  not influence insulin now as you may know insulin  

is the hormone that makes you fat it’s the hormone  that prevents you from burning fat and it’s a fat  

storing hormone so in the presence of  even a little bit of insulin it’s going  

to be very difficult to lose weight and get into  ketosis so the only carb that has absolutely no  

influence over insulin is fiber okay now the  problem with fiber is it normally comes with  

other carbs that do influence insulin as in the  bread pasta cereal crackers biscuits waffles  

things like that and so many times people  are recommending those foods because  

it has fiber but what about the other carbs that  are not fiber we want to stay away from them  

now just as a side note pure fat will also not  increase insulin but what does increase insulin  

is the sugar the starches and excessive amounts  of protein so is it just a matter of getting some  

fiber maybe some metamucil on a spoon and then  pour some pure fat on it right no the type of  

fiber that you need is in the non-starchy leafy  greens it’s in the vegetables and this is why you  

don’t have to count non-starchy vegetables when  you’re doing the ketogenic diet as a part of your  

grams of carbohydrate normally you want to keep  your carbs below 30 maybe 40 grams maybe even  

20 grams but i don’t recommend even counting the  non-starchy vegetables like the salads and things  

in fact unless you have some intestinal damage or  inflammatory condition that causes bloating when  

you eat a lot of vegetables i recommend you do add  a good amount of vegetables as part of a healthy  

keto plan and i’m talking at least seven cups it’s  not that much it’s like a nice sized salad but  

what do these vegetables give you besides fiber  well it gives you minerals potassium magnesium  

to prevent cramps when you start the ketogenic  diet to prevent keto fatigue when you start the  

ketogenic plant also these vegetables have trace  minerals they’re loaded with vitamins like vitamin  

c folate other b vitamins they have a tremendous  amount of phytonutrients which go beyond just the  

regular vitamins and minerals phytonutrients are  anti-cancer anti-inflammatory and they will help  

prevent a lot of different issues but as far  as the fiber in the vegetable that is the food  

for your microbiome for your friendly bacteria  that’s what they eat and then they turn that fiber  

into a type of fat it’s called a small chain  fatty acid as in beta hydroxybutyrate which is a  

ketone so butyrate made from your microbes is in  the family of ketones so microbes eat the fiber  

and they make compounds that help  lessen insulin resistance which is  

directly going to help you lose weight because  they also help lower blood glucose they can  

actually increase insulin sensitivity which will  then make it easier to lose weight which means  

your body won’t have to make as much insulin and  that’s going to help your weight loss the fiber  

also increases the diversity of microbes which  will have another positive effect on weight loss  

all right thanks for watching hey before you  go if you’re benefiting from any of my content  

i would love to hear about your success  story please share it in the link down below