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so there’s been a lot of confusion when you start your keto

and intermittent fasting plan related to how many calories that you should be

eating and also the concept of don’t eat unless

you’re hungry do you just go based on your appetite if

you look at what the mainstream recommendation is

with calories for a female it’s 2 000 calories a day

for a male it’s 2500 calories a day but of course they’re not factoring in

that you’re doing keto or intermittent fasting when you do keto

intermittent fasting you’re switching the fuel source to your

own fat calories so it’s not just about your

dietary calories that you’re consuming it’s about also including the calories

that are on your body is stored fat a non-fat person

is walking around with over a hundred thousand calories of fat

an obese person has a lot more could be double could be 200,000

or more calories of fat now that’s a lot of potential energy

to last you for many many days or some months so you really have to

look at okay so the dietary calories plus i mean it

could be 700 800 calories of your own fat

being used up every single day well that can actually factor into everything as

well you also have your age okay and

your metabolism rate if you’ve done a lot of diets in the past and your

metabolism is slow well then you’re not going to need as

many calories of course if your stress is high that’s going to

affect how many calories that you’re burning

and your activity level let’s say for example you’re very very active and you

work out versus someone that’s not very active so

you really want to look at all these things right here

now in past videos i’ve talked about using this one concept don’t eat unless

you’re hungry okay i’m going to add a few things to

that just to clarify also look at your energy if you’re tired

that means you’re missing something not just fuel it could be

certain nutrients because we do need fuel to run our bodies

as energy and we also need the nutrients as co-factors in the repair of tissues

in the creation of tissues in the chemical pathways

they’re helper molecules to make sure everything is running

effectively we also need phytonutrients to help

protect against all the oxidation and the free radicals that

are constantly interfering with our tissues

yes we’re going to be using this as a good indicator if you’re not hungry

don’t eat right but also be aware of your energy

and your mood if you’re doing this correctly

and you have enough nutrients and you have enough fuel because you’re running

on your your fat fuel your mood should be quite

high you should not have anxiety and you

definitely shouldn’t have depression nor should he be grouchy also your

strength if you’re strong you have a good mood and good energy

that means it’s working okay so if you’re not hungry

and you have these things right here then don’t change anything keep going as

long as you can but if you start to get tired grouchy a

little bit weak then we know it’s time to eat and also

when you eat make sure your your foods are nutrient

dense simply because after you eat you’re going to be doing fasting and we

want to make sure that you have enough nutrients to run your body on

because you’re not eating anything when you’re fasting you’re going through

autophagy and that is a process where your body is becoming very

very efficient it’s recycling old proteins

and it’s slowing down the need and requirement for nutrients

so you’re not going to need nearly as much because your body is becoming way

more efficient now of course there are a couple other

things you want to look at i mean if you’re losing hair

that could mean you need more b vitamins or more trace minerals

or you’re losing muscle mass well obviously you need more amino acids

and you can take these nutrients while you’re fasting which i always recommend

to make sure you can avoid these things right here and it’s also just not about

giving yourself fuel and making sure you have enough nutrients

one of the bigger benefits of doing keto

and i up together are the therapeutic benefits

of reversing the effect of diabetes pre-diabetes and

insulin resistance i’m talking about regrowing

brain cells i’m talking about dropping the inflammation

restoring the heart function so it’s definitely not just about losing weight

as your guide or your indicators for knowing you’re doing it correctly if

your appetite goes away you’re not hungry that’s a really good indication

that you’re in ketosis but also pay attention to your energy

level your mood and your strength

thanks for watching

hey we’re back with another amazing recipe no grains

no sugar totally keto there’s no suffering in keto absolutely not karen

and it’s an immune system builder absolutely

you have to check this out i think you should hurry up watch the recipe

and make it yourself it’s just so easy to be keto

but is it simple it’s super simple we hope you enjoy

making it as much as we are enjoying eating it