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Transcript

let’s talk about how to choose your proteins  wisely now the problem with protein is that  

in nature protein never comes as a complete  protein it comes with fat and there’s such a  

thing called the insulin index which looks at the  protein effect of insulin so in other words the  

leaner the protein the more the spike in insulin  if you want to get into ketosis very very deeply  

you don’t want to do the lean protein you want  to do more fatty or protein now if we look at  

the ketogenic diet as far as a pie chart  five percent should be carbs and i failed  

to also add another five percent for salad and  vegetables because i don’t count those into the  

equation so roughly 10 carbs but half of that  should be vegetable and 20 protein and then we  

have 70 fat so we’re just going to focus on the  fat the protein right now so if we look at 70 fat  

to 20 protein we’re looking at the percentage of  calories and you can see wow that’s a lot of fat  

to protein right it’s actually three and a half  times more fat than protein but if we take a look  

at the actual weight in grams simply because  there’s more uh condensed energy in fat than  

protein then we’re dealing with a different ratio  we’re dealing with 1.56 to one ratios so we’re  

talking about weight okay because when people say  wow you’re eating this high fat diet you’re eating  

70 of your calories fat it’s really kind of like  a a little more than a one to one ratio so when  

you really look at it from a weight point of  view it doesn’t look that unreasonable okay  

so the more that we can align ourselves with this  ratio right here the more truly keto it is now  

if we increase this even more we have more  fat to protein then we’re going to generate  

more ketones and this is what they do for  epileptic children the diet is very very  

high in fat because they’re trying to generate  enough ketones from the fat to really make it work  

and when you have more fat to protein it’s really  good on your digestive system it’s a lot better  

than doing leaner proteins and of course that  depends on what type of fat you’re talking about  

but what happens too is when you increase  more fat you increase more stimulation of  

bile from your liver to actually digest the fat  people who are on a low fat diet end up with  

a deficiency of bile and they’re more at risk  for getting gallstones which is interesting  

all right let’s take a look at this chart right  here it’s very very interesting so we have fat  

and protein we’re just looking at kind of the  ratios here an egg is the one to one ratio  

so if you’re eating egg maybe you add a little  more fat to that um you could do it several  

ways you could add a little butter or whatever  hamburger two to one that’s a pretty good ratio  

twice as much fat as protein so hamburger is  a really good thing to do for keto i consume  

a lot of hamburger steak look at this one to two  wow most steak that you eat is just not fatty  

enough and people tend to cut off the fat they  don’t eat the fat so if you’re gonna do a steak  

maybe make sure you add more fat to that meal  all right chicken actually it’s lower in fat  

higher in protein so there’s twice as much protein  as fat but i’m not sure about this one because  

here’s the point if you’re eating this with the  skin with where there’s some fat underneath it  

this might even out to a 1.1 uh ratio so always  eat the skin on on the chicken all right bacon one  

to one now you would think it’d be a lot higher  in fat it is but you’re frying off all the fat so  

if you’re doing bacon you want to actually add  some more fat to the meal okay look at this a  

pecan seven to one pecan is very very fatty  of course we’re not talking about saturated  

fats we’re talking about omega-6 fatty acid and  there’s a little bit of carb okay there’s a tiny  

bit of carb but pecans are a really good nut to  consume i consume pecans probably on a daily basis  

this is a good ratio all right now let’s talk  about the peanut it’s two to one it’s good ratio  

but many times if i eat a meal i will have some  peanut butter with celery just to get a little  

bit more fat in the diet all right cod liver now  i’m not talking about cod liver oil talk about  

cod liver it’s right here check this out icelandic  cod liver maybe you’ve never heard about it before  

there’s many different brands most of them are  wild caught okay so that’s the one you want to get  

i don’t know if they get it all from the same  place but this is quite good look at the ratio  

five times as much fat to protein this is  definitely ketogenic food and the oil in it  

actually is all from the cod liver okay so i’m not  saying you’re gonna drink the whole thing uh you  

could and maybe you should you can actually put  it in the refrigerator and have a little bit each  

day but yesterday i consumed an entire can it was  a little too much fat in one sitting but if you  

did a half of this you’d be great but yesterday  i was not hungry for the entire day i think i  

just had one meal and normally i’ll have two but  this is extremely satisfying summer sausage now  

what is summer sausage it’s a type of sausage  here’s an example that you normally don’t need  

to refrigerate it unless you open it up and then  you put in the refrigerator this one it says to  

refrigerate okay that’s cool but this is something  that i consume on a regular basis as well of  

course this one is organic uncured summer sausage  the problem is trying to find summer sausage  

without dextrose which is synthetic sugar and  without nitrates now this does have celery juice  

and i did a video on this topic it’s true that  celery juice does have nitrates and so therefore  

people say well it’s the same as the nitrates you  would get from other sources right but there’s  

really no studies that i could find that said that  consuming celery juice with the nitrates has any  

harmful effects so it may create some harmful  effects but if you know of a study put it down  

below but i’m still alive i’ve been consuming this  for a long time so this has organic beef sea salt  

all right and then it has organic honey  now i know what you’re going to say  

you said not to have honey this is a very very  small amount i’m okay with it it’s like one  

gram per serving so it’s pretty low and then we  have organic spices cultured celery juice powder  

lactic acid starter culture but this is like a  two to one ratio so it’s it’s actually perfect  

if i’m in a hurry i can just chop this off i  might add some cheese to it i might just have  

it by itself and i’m good to go and also lucy  our little granddaughter who’s two right now  

loves this and it’s it’s pretty healthy  and i know someone is going to want to know  

where do i get this you’re going to have to  look it up i have no affiliation with these  

companies um but i will put a link down below of  of the names of these so you can do the research  

on them okay then we get to the macadamia nut  look at this 11.5 fat to a one protein ratio  

this is quite killer nut in a good way  all right sardines now check this out  

here’s an example of some sardines you would  think it’d be fattier but look at it has twice  

as much protein as fat but it comes in oil  so a lot of that oil is going to shift this  

is probably going to be like a one to one ratio  so this is i consume sardines it’s totally fine  

you need to do it but look at this  salmon 1.5 to 1. so apparently salmon  

fits this closest it’s the ideal keto food i  love salmon i love fatty fish i consume salmon  

on a regular basis salmon also has selenium to  counter any potential mercury that’s in that  

fish but of course you want to do wild caught all  right in summary if you want to get into a little  

deeper ketosis focus more on the proteins  that are higher in fat thanks for watching  

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