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so today we’re gonna talk about five

things you must know about ketosis and

I’m talking about healthy ketosis okay

the first thing you need to know is the

principle of get healthy to lose weight

and not lose weight to get healthy so

there’s a version of ketosis which is

used on children way back 100 years ago

and to actually handle epilepsy okay I

don’t really consider that a healthy

version of ketosis for the average

person to do because they’re they’re not

emphasizing the quality of those macros

okay so we want to use higher quality

ingredients and we want to focus on

getting healthy first now what does this

actually mean the great majority

population has too much insulin

excessive amounts of insulin is behind

most chronic health problems heart

problems strokes definitely diabetes

inflammatory conditions cognitive

deficiencies I think mood disorders as

well 65% of the population is either

pre-diabetic or diabetic so right there

they have too much insulin okay so

getting healthy is normalizing insulin

we don’t need zero insulin we just need

normal insulin okay so that’s really

really important all right number two we

want to add in a minute fasting to

ketosis why because it’s another tool to

lower insulin why because every time you

eat you trigger insulin so of course we

want to do everything we can to help

normalize insulin you’re gonna see so

many powerful health benefits also when

you’re doing admit fasting you can

actually potentially increase growth

hormone four times higher than exercise

and I’m talking like hardcore exercise

that’s huge this is the anti-aging

hormone you want to let your body tell

you when to eat and how to do

intermittent fasting so you go as long

as you can and then when you’re hungry

you eat so what’s gonna happen is in the

beginning you’re gonna eat a little bit

more frequently and then all of a sudden

it could even be a week or two you’re

not hungry anymore

ride the wave go as long as you can

without eating it could be a day two

days it could even be three days but as

long as you’re doing your electrolytes

and sea salt would be vitamins

you’re gonna actually do very well

because prolonged fasting has even

bigger benefits than regular

intermittent fasting alright number

three don’t get caught up in the

significance of calories okay or macros

I want to keep it really really really

simple because each body is different

and you need to test this out on your

body to see you know exactly how many

grams that your body does well on of

protein and fat and in vegetables okay

but here’s a simple diagram here if we

just take a plate if we cut it in half

and we fill up half the plate with

veggies okay it’s like four cups five

cups of course you’re gonna do this two

times right if you’re doing two meals a

day if you’re not you know then just do

as much as you can but we need a lot of

vegetables but believe it not the

calories for these vegetables are very

small given the total amount per day so

it’s really only about five to ten

percent of your total calories because

it’s mostly fiber and water so that’s

the veggies okay if you bloat then

consume less we don’t want you bloating

but here’s the thing protein usually

comes with fat so a lot of times this is

a combination but you really want about

three to six ounces of protein

now think about when I talk about three

to six ounces I’m talking about the

actual piece of meat or fish okay the

actual whole thing not the protein in

that meat or fish I’m talking about the

actual whole food itself okay and that

comes in like twenty percent of calories

but again I don’t want you to get caught

up in this just visualize the plate okay

and then this could be like nuts olives

avocados that type of fat and then as

far as other carbohydrates we’re dealing

with like 5% that could be hummus a

little bit of berry things like that

before

higher fat in the start of the program

and then less fat as you adapt to fat

burning okay when you start this keto

plan you want to increase the fat to be

able to go from one meal to the next

okay then once you’ve adapted and the

way that you know you’ve adapted is the

hunger it goes away

so you’re no longer hungry so guess what

it’s working you no longer have cravings

it’s going to be easier now if you have

very

hunger and no cravings you’re going to

be able to do it a lot longer okay then

if you’re on the higher carb diet which

is you’re gonna be hungry all the time

and snacking all the time but once

you’ve adapted to fat-burning okay it

could be one week two weeks then you can

actually start cutting down the fat a

little bit maybe down to 75 grams or

less because that way we can force your

body to eat its own fat and this is

mainly for people that are trying to

lose weight you can speed it up by just

kind of scaling it back a little bit

alright number five this this is really

not a diet that you’re gonna go on and

go off this is really just a new way of

eating it’s a lifestyle change

we’re just fulfilling all of our

nutrients and we’re not eating all the

carbohydrates sometimes people think

that it’s not normal not to eat that

many carbohydrates but we’re just

outlining what our body needs based on

blood Sugar’s right now you have about a

gallon and a third of blood in your body

and normal sugars which around like 75

to 85 milligrams per deciliter in your

blood if you were to get tested now and

if it was normal it’d be like between 75

and 85 okay definitely under 100 that

would basically come out to about one

teaspoon of sugar for your entire blood

very small amounts okay and you can

actually get that sugar from eating

protein or fat your body can convert

that into sugar so we really need no

sugar but the average person consumes 31

teaspoons of sugar every single day

that’s not normal

so when people say that we need more

cars because our brain needs it that is

a lie we don’t our body doesn’t need

that much okay so this is a normal thing

it’s a healthy thing it’s a sane way of

eating but the key is understanding why

you’re eating what you’re eating okay

because the bigger goal especially in

the in the beginning is usually you’re

going on this program to solve a problem

either wait you have inflammation you

have some body issue and that’s because

the insulin needs to be normalized okay

and keto healthy keto and them in the

fasting are two tools that can help you

so I would not look at as a diet

I recently had someone tell me that Oh

your program didn’t work and I found out

they only did it for two weeks it did

work when they were doing it and they

stopped doing it and then the weight

came back yeah I’m like okay so you’re

not very aware of why you’re doing this

right so basically I said you want to

keep doing what worked it’s not a diet

that you’re gonna stop and go back to

your junk food I mean that’s like

completely does not make sense so you

want to do it long-term and you want to

adjust the macros based on your own

physiology all right thanks for watching

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