Video

Transcript

are you still craving on keto and you’re

not sure why

here’s what happens normally when you

convert from sugar to fat burning it

takes

three days if your carbs

are really really low if you do keto and

your carbs are a little too high

this three days can turn into five days

two weeks it could be a long time

so the lower the carb the faster that

you’re going to convert

into ketosis fat burning

all right number one your carbs are too

high

now the range of carbs should be between

like 30 grams to 50 grams

of carbs per day not per meal

for some people 50 grams is actually too

much especially if they had a history of

consuming a lot of carbs and they have

really bad insulin resistance or they’re

pre-diabetic or diabetic

so if you stick with 30 or less you’ll

be pretty

good but the most common reason why

you’re craving is your carbs are too

high and the two big things that you

know that you’re in ketosis and it’s all

working

is cravings going away and you’re no

longer hungry

now i always recommend doing fasting and

keto at the same time

because every time you eat you trigger

insulin to some degree regardless if

that meal

is keto friendly so you’re always

triggering

insulin to some degree when you’re

eating so

instead of three meals definitely do two

meals

now if your meals are spread out like

this

let’s say first meal is at eight a.m in

the morning breakfast and you skip the

lunch

and then you eat at eight at night that

gives you a 12-hour

fasting window it’s just not going to be

long enough

i mean it’s better than three meals

but i would prefer if you took this meal

right here and you pushed it

closer to this meal so we can bring this

down

so we have a longer period of fasting

and so as far as

quantity of food that’s less important

than frequency of meals so if you took

2 000 calories of food for a given day

and you broke it up into small little

meals

compared to having all 2000

in one meal or maybe broke break it up

into two meals but they’re very close

together so you have a longer period of

fasting you’ll be much better off

if you condense the foods and reduce the

frequency of eating

than to spread it out of the over the

entire day

number three snacking in between meals

this is slightly different some people

think

that oh i’m just having a little bit of

this it’s keto friendly

just a little bit of food right they

might do a little keto friendly cookie

between meals

to tide them over that defeats the whole

purpose of fasting

it’s going to break your fast and guess

what it’s going to raise insulin a

little bit

what you need to understand is eating

makes you

hungry now it sounds kind of stupid but

every time you eat especially a small

little thing

which is not going to be very satisfying

about one and a half hours

you’re going to be hungry and so

don’t snack between meals take those

so-called keto snacks and consume them

right at the meal or right after the

meal as a dessert

number four too much protein

more than eight ounces of protein for an

average person

is a little too much so anything more

than that tends to turn into

glucose or it is wasted in the urine

and so what people don’t realize is that

protein by itself

is not used for fuel but it can be

broken down into

glucose if you’re having too much and

then that could be used

as fuel so if you’re eating this you

know 16 ounce steak

at a restaurant the next morning you’re

gonna be really hungry

all right number six eating too late at

night this just kind of throws off this

whole fasting cycle

so if you eat late at night you may

notice the next morning that you’re

now you’re craving certain things so

it’s really good if you could just eat

that last meal

six seven o’clock and then not eat

anything after that that’s the ideal

situation

you’ll find that you’ll do very well

because then you’ll you have a period of

fasting then you go to bed

you’re fasting all night and you should

not be hungry

in the morning if you are hungry in the

morning chances are

your carbs are too high for that last

meal all right number six

eating too much food during a i don’t

know holiday or something or

thanksgiving you eat this massive meal

where you’re completely stuffed

even if it is keto friendly you’re going

to be hungry the next day

simply because it’s going to create a

lot of stress in the digestive system

and a lot of those extra calories will

be turning into glucose

simply because it’s too much to actually

assimilate and use this energy

and one point about six the question is

how much food do i eat

well it’s going to have to be an

individual thing based on your

individual sweet spot so

you want to have enough so you’re not

completely

stuffed for many many hours like

the next meal you’re not even hungry at

all you can just keep going

because you jam so much food in there

it’s just overwhelming the system

versus just the meal is just too small

just not enough to sustain you

especially since you need certain amount

of foods to satisfy your nutrient

requirements

and you can figure this out just by

trying certain amounts over two days and

then you’ll know

okay i need this amount of protein this

amount of carbs this amount of fat all

right number seven

stress stress will release

glucose stress will increase cortisol

which will then release

glucose and that’s going to throw off

your blood sugars so

that’s another hidden factor number

eight a lack of sleep

if you ever notice those days that you

haven’t slept you’re craving

certain things that you shouldn’t be

eating so this is really stressful on

the blood sugar

system because it increases cortisol

all right number nine keto desserts um

i think they have it their place i think

they’re okay for some people i think

they’re good in the beginning

but ideally it’s not good down the road

to do too many keto desserts

especially because it’s not really

coming from

an actual like steak or a salad it’s

like a concentrated almond flour

which is not really natural or you’re

doing certain amounts of oils in

combination

with sugar alcohols which create a lot

of digestive issue

so i suggest not on a regular basis but

you know periodically go ahead and do it

for

holidays or you know if they don’t

bother you go ahead but i will say that

too many keto desserts especially with

the sugar alcohol

can create hunger because certain sugar

alcohols

are not completely zero on the glycemic

index

some are a little bit higher like

xylitol for example

so for me i do one little packet it’s

just a tiny bit

in my coffee in the morning and that’s

it for the whole day and my coffee is

like literally it’s like

just a small little thing it’s strong

but i don’t do a lot of xylitol

the other thing i want to point out is

that when you do a lot of almond flour

it’s high in oxalates so you may find

that it could increase your risk of

kidney stones if you’re prone to that

or it can also irritate your joints and

you can feel like you’re getting like

arthritis from that

i’m just saying that not as something

that’s common but it can

happen all right last thing is hidden

sugars

for this one it could be a lot of

different things number one

yogurt for example is very high in sugar

uh and i’m even talking about the plain

yogurt

kefir has sometimes too much sugar for

certain people

and that’s just enough to bump them out

of ketosis

you also have so-called keto-friendly

foods that are not keto friendly so read

the ingredients uh observe what’s in

there

certain companies put maltodextrin they

put dextrose they actually put sugar

they put

wheat tapioca and there’s telling you

they’re keto friendly but they’re really

not and i had one person who actually

was consuming gatorade for example and

they

thought that was sugar-free and it

really wasn’t

or they might do something like coconut

water which has quite a bit of sugar

or they might not understand that honey

is very similar to sugar

or agave nectar is like even worse than

sugars all right so these are

kind of all the reasons why you might be

craving on keto to look at to see

what you need to change

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