hey guys hey listen in this video I want to share
three important low carb high fat ketogenic tweeks okay or tips whatever you want to call it number
one the ketogenic diet basically says that you can do 20 to 50 grams of carbohydrates okay a
lot of times people don't differentiate what carbohydrates they're using we do potatoes fruit
a doughnut a bagel and they get confused with vegetables and I want to talk about that first
because if you take one cup of spinach 20 grams of carbohydrate is only two and a half cups okay
if you do 50 grams is six point to five cups so in your mind if you're including the vegetable
family and you're doing 20 carbs you're doing like only two cups of spinach that's not going
to give you the nutrients that you need to keep you healthy and the vitamins one cup of kale 20
grams is one cup 50 grams is one and a half cups imagine just having that just small amount that's
not enough one cup of bell pepper one cup is 20 grams two cups is 50 grams 1 cup of spring greens
like a salad mixture to two and a half cups would be 20 grams six point two five cups of these 50
grams so in other words you want to consume 7 to 10 cups of vegetables that's tweak number one and
don't let this gram dosage restrict your vegetable intake you want to keep this high because if you
do ketogenic diet without the vegetables you tend to end up with the fatty liver ok number two we
want to add intermittent fasting to the ketogenic diet the ketogenic diet doesn't normally have
intermittent fasting they allow snacks okay so why do you want to do that simply because the
principal or the physiological fact that every time you eat right whether it's fat or protein
you stimulate insulin to some degree and if we want to handle in some resistance pre-diabetes we
have to include intermittent fasting as part of this eating plan okay number three nutrient-dense
fats when you look up a traditional ketogenic diet it doesn't differentiate the types of fats that
you need you could mistakenly just consume all of your fats to MCT oil which by the way doesn't
have a lot of fat soluble vitamins in it or like heavy cream they don't differentiate
hormone core moans in that milk product or not or vegetable oils they don't differentiate
if it's soy or corn oil or some other other oil that could be harmful because it's GMO here are
some healthy fats like the fat that's normally in proteins that you eat like in different
meats like grass-fed beef something like that or grass-fed dairy the normal fats in there
those are actually good for you coconut oil grass-fed butter olive oil olives avocados
nuts nut butters fish while caught those are the types of fats that you want to make sure
that you have in this eating plan and those are the three tweaks that I would recommend
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