Video

Transcript

I’d like to talk about three really

common mistakes that a lot of people

make when they start the ketogenic diet

so when interviewing people who are

either plateaued or they’re running into

problems these three things keep coming

up over and over and over again so I’m

going to make it really simple and this

is going to be a fairly quick video but

these are very important points so that

way if you’re starting keto you can be

very successful and the first mistake

relates to Fat okay people sometimes

think that a ketogenic diet is just a

high fat diet and that’s what makes you

burn

fat and turn it into ketones it’s not

true it’s not eating more fat eating

more fat is not going to make you more

into ketosis it’s the lowering of

carbohydrates now what is an average

person trying to fix when they go on

keto

they’re trying to fix

problems with their insulin okay

primarily this thing called insulin

resistance insulin resistance is the

basically the pre stage before diabetes

starts off mild it gets worse worse and

worse until the point where it becomes

Advanced insulin resistance and then you

become a pre-diabetic and a diabetic so

diabetes is Advanced insulin resistance

now let’s just take a look at a really

like probably the most important

function of insulin

insulin prevents the loss of fat it’s a

survival mechanism

yes it does help you store fat

but it prevents the burning of fat it

also prevents the loss of proteins in

the body like if you think about a

diabetic type one where they have no

more insulin and what happens with them

they’re really skinny but what’s

confusing to some people is that wow

they’re a diabetic they should be fat

now a lot of times when you have type 1

you’re very very skinny why because you

have no more insulin to store anything

so everything just tends to just end up

in the blood so you have high levels of

fat in the blood that then don’t get

stored you end up with high levels of

sugar and you lose a lot of protein too

so it’s a really nasty problem diabetes

type 1. so how does this relate to fat

in order for you to even develop

diabetes in the first place Advanced

insulin resistance or even insulin

resistance there has to First be a

problem in your fat cells or your fat

cells have insulin resistance in other

words there’s this dysfunctional fat

cell that can no longer store fat so as

a protective mechanism the the fatso has

to stop that fat from going in so it

develops this resistance against insulin

so we no longer have this storage

mechanism in the fat cell but now where

does that fat go the fat is now going to

be accumulated outside the fat cell okay

that’s called ectopic fat it’s not in

the adipocyte anymore you’re going to

get fatty muscle it’s going to be in

your liver it’s going to be around the

organs it’s going to be inside the

pancreas it’s going to be all over the

place that is when you start developing

insulin resistance to a point where then

it switches to diabetes so let’s just

take a look at that one point for a

second if you’re going to go on keto to

fix insulin resistance and you’re a

pre-diabetic or you’re diabetic would it

make sense to really stuff yourself with

more fat

that’s going to contribute to the

problem so one of the biggest mistakes

on keto is people just do unlimited fat

they do Bulletproof Coffee they’re

Downing tons of butter they’re doing

keto fat bombs I actually have a recipe

channel that teaches you how to make

these recipes but I do think they serve

one purpose is when you first start keto

and you’re making this transition and

you want to make it easy and you eat

more fat to be able to fast longer okay

that’s a good reason but after you’ve

adapted and you’re doing good I don’t

recommend

continuing to just dump unlimited amount

of fat in your system what you should do

is consume the fat that normally comes

with the protein don’t go low fat

don’t avoid fat but just don’t consume a

lot of extra fat especially if you’re

trying to fix insulin resistance and

diabetes so when someone’s like

plateaued with their weight and um I’d

ask them what they’re eating and then I

find out they’re eating like all this

extra fat like I’ll have them make that

change and they’ll do much better on the

flip side of that there are certain

programs

like Ideal Protein that is protein low

carb and low fat but the problem is the

quality of ingredients are really crappy

they’re getting their protein from soy

protein isolates and all that stuff so

that’s not necessarily one of the

mistakes I just want to bring that up

you want to use healthy ingredients as

well like real food which relates to the

mistake number two I mean this concept

of Keto snacks

goes completely against what we’re

trying to do because

insulin is not just increased by carbs

it’s also increased by eating and these

snacks are going to really just raise

your insulin especially if you’re buying

all these snacks you’re going to be

eating them through the day I mean just

go on Amazon and type keto snacks

there’s just everything from keto ice

cream the so-called protein shakes

there’s chips there’s cookies it just

goes on and on and on and if you read

the label on this they’re filled with

things like polydextrose and dextrose

and all these new fibers that haven’t

been tested tapioca corn fiber and just

because something says keto does not

even make it keto but the point is that

you don’t want to do these snacks I can

see using some of these as dessert

occasionally but I don’t do a lot of

these keto snacks and that is a big

reason why people are failing on keto

because they’re doing all this keto

snacks and the ingredients are not even

keto especially when you get into the

Atkins type so-called keto friendly

foods and then you have slim fast but if

you see ingredients like maltitol I mean

that’s just like almost the same as

sugar and I have found just by cutting

out the keto snacks that people do very

well just eat real food don’t make your

meal

a bar like a keto bar even if they’re

the correct macros because it’s just not

real food all right number three hidden

carbohydrates okay and a big one is this

maltodextrin it’s even in your

supplements it’s in the the electrolyte

powders I’ve done a video on that and I

think another big thing is too many

berries and fruit

I’ve had people say well well fruit has

fructose fruit has half fructose and

half glucose so yes fructose is low on

the glycemic index but your liver is the

only organ that can handle fructose and

it is going to create a major problem

with insulin resistance so even though

it’s low in the glycemic index it’s

still a big problem and out of all the

things that are very high in fructose

agave nectar is right at the top and if

you look at Galva nectar in some

products it says oh yeah it’s keto

friendly because it’s low in the

glycemic index well that’s just like

saying like pizza is good because it has

Tomatoes well it has other things as

well now there’s a really good Kindle

book that I recently got I didn’t finish

it so I can’t say that I agree with

every single point yet but it’s called

don’t eat for the winter

and what I like about it it’s written by

an engineer okay so Engineers are good

problem solvers they think logically and

this book is so far really interesting

because the author mentions like an

acorn a squirrel would start to

accumulate all these acorns right and

they’re gonna eat those through the

winter now an acorn is like 53 fat it’s

41 carb and it’s like six percent

protein a very similar profile to junk

food and when you combine that much carb

with that much fat well you’re going to

create a lot of storage of fat and he

also mentions another uh interesting

point about you know when do we Harvest

uh fruits okay like apples pears peaches

all this fruit is mainly harvested in

September October maybe early November

it’s very unnatural to harvest fruit all

year round that fruit Which is higher in

fructose tends to act as a survival

mechanism so you can survive through the

winter but of course we have fruit

available every single day of the year

so you can very easily overdo the fruit

especially if you add it with fat our

body and our genes have not evolved to

handle that much fructose so to

summarize number one

don’t overdo it with the fat consume the

fat that normally comes with protein and

also realize when you’re drinking all

this fat it’s not all being oxidized as

fat burning a lot of it can be stored as

well and as I’m thinking about this is

actually a fourth one that I want to

bring up I mentioned this uh in another

video now typically the ketogenic diet

should be a moderate amount of protein

and it definitely should be bioavailable

complete protein so if you’re doing the

ketogenic diet

with plant-based protein or just not

enough bioavailable protein that’s going

to tell the brain to keep eating so out

of all the macronutrients carbs protein

fat

protein is the most valuable to the body

because we don’t store it and there’s so

many different functions that are

dependent on this protein so this really

relates to when you start doing more

intermittent fasting and prolonged

fasting if you’re deficient in amino

acids going into a prolonged fast you’re

just not going to feel good and so for

some people that don’t feel good it

wouldn’t hurt to take a blend of

complete amino acids just to fortify the

body now to get more information on the

healthy version of the ketogenic diet

I put that video up right here check it

out