what's going on YouTube fam and welcome back to the fit man cook kitchen or I should say dill masala or whatever you want to call it but welcome back to the channel guys I promise you all Aikido video almost about a month ago and here it is it's been stuck here on this hard drive which unfortunately crashed with about a few dozen other fit men cook recipes and so I've been trying to get this resolved so that's the reason why I have not been able to post video because the video has been trapped here so I've decided to reshoot the video and do a truncated version of it this is going to be a different type of video I'm going to be talking a whole lot even more so than usual so without further ado let's get to it a few months ago I decided to do the ketogenic diet before I jump into the reasons why first let's back up and talk about what is ketogenic essentially the keto diet is a is a very high fat and very low carb diet ketogenic comes from the word ketosis and simply put the body basically breaks down fat molecules and converts them into ketones and those are used as energy for your body you can only reach ketosis when you have a very low carbohydrate intake and a very high fat intake so some of you all may be thinking though this sounds a lot like Atkins the biggest difference with the Atkins diet it was just a simply a very low carb diet with with most diets or with the average diet the body is in the state called glycolysis whereby they are using their your carbohydrates as a source of energy so the carbs are great because you get to have the fullness within your muscles carbs put put that water and the energy into the muscles and then once all that is used up that's when your body will go and target the fat in ketosis your body is essentially it's primed to lose fat and to burn fat the carbs are very very very low and so it goes immediately to that fat because you have a higher fat intake so it's going to use that as a source of energy so you are a fat burning machine the big question is why did I do it as fit men cook oh for one I've heard so much about it and people were doing it and I kept getting a lot of inquiries from y'all about the diet so I said you know what one of the best ways to learn about it is to try it out myself also I was really needing a change I was traveling a whole bunch and I tried to as much as possible kind of count my macros should there be times where I would go long periods of times without eating just because the filming schedule or the travel schedule and I would travel with my you know my nuts my seeds in my beef jerky and those things would run out I was doing a lot of breads and pastas and rationalizing saying well since I haven't eaten all day I need the calories those things begin to add up and I began to gain weight also what was happening at the time was I was getting very very very sleepy after my meals was really thirsty oftentimes I was going to the bathroom I was having intense headaches so I had to go to my doctor because I was concerned that I was showing signs for hyperglycemia and it was confirmed that yes I was showing those signs and so I know that I needed an immediate change and it was really hard for me to just because of what I do and I'm talking about health and wellness and Here I am struggling with my own diet and my own health so it was very easy for me to help people to lose weight and to give all these different recommendations but then when it came to my own diet my own practices I was actually not following my own advice so I had to check my ego at the door and I said alright I want to start from scratch and I want to fall in love with fitness and food all over again I was able to find this personal trainer that knew me back when I was really big he's a bodybuilder I got my start by doing a lot of the bodybuilding concepts and so I told him about that my symptoms and what I was feeling and I said I want you to treat me as if I don't know anything about fitness and it was weird for him because he knew that I did so by the time I got started with him I was about 208 pounds I didn't check my fat percentage right then and there but about two months prior I checked it and it was around 21% so what the time I started with him it was maybe about 19 and 20 percent which is really high for me that just shows you how much weight I put on secretly behind the scenes because I was poking I wouldn't bulk and I was just getting big so here's my picture when I first started out you could see I had a lot of water weight I had a lab tube and get into a ketosis state it's going to take a while it's going to take a few days so for me it took roughly about nine days till I actually went online to get some of these ketone test strips these were from a company called smack fat comm and I would take it I would urinate on the end of it and then let it sit for like a minute or two and then it would give a color and the color right here would correspond on to the bottle and it would show me the amount of ketones in the body the darker it got the more ketones the world in the in my body and remember the ketones are what the fat molecules are being broken down into in order to convert into energy the first two to this diet were very challenging although I was experiencing a lot of weight loss right away I was also very sluggish and I had the most intense headaches ever and this is attributed to something called the keto flu as your body adjusts to this ketosis state you're going to have some of these symptoms I was lacking energy I was a lot more sluggish during my workouts and I remember at one time I used to like going to my buddy's boot camp classes so I would do my weights in the afternoon or morning time and then in the evening times that may go to his boot camp just because because I like to do it and I almost passed out I did notice a decrease in strength initially so for the first two weeks I wasn't as strong as I was but after that everything going to normalize and my strength actually increase so just know that there is a hazing period called called the keto flu for some people it could last a couple days for some people like me it lasted almost two weeks so because you are cutting out the carbohydrates in your diet you're going to lose a lot of weight really really fast so that was really motivating for me to see so people on Atkins they always get excited because they're like oh I lost all this weight and then they have their first meal with carbs and they blow up that's because they never really lost any fat they just lost a whole bunch of water and even my girlfriend at the time she said oh wow this is really working for you like right away and I had to temper that with Everett with reality is like alright this is probably like a lot of water right now even though I begin to feel better but by week three it was also really important for me to kind of keep up the level of activity that I had I went to Oregon and we went on like a 9 or 10 hour like day hike and I began to feel a little bit dizzy and lightheaded and getting the shaky Bambi legs and shaky arms what we had to do as well before workouts I began to drink about a half of a Gatorade and I know that that sugar but because of the intensity of the work I was able to burn them off work right away I thought that would knock me out of a ketosis state but when I tested it out those things did not knock me out of ketosis you know I did want some definition but I also didn't want to get like you know like really flat looking so I was kind of panicking and dealing that I look really flat and even the trainer did did agree and so what we did was we went to one treat meal per week and this was very very very helpful for me with this diet because it was so restrictive it actually gave me something to look forward to each week so I would train even harder and I would anticipate what that one treat meal would be and it also really helped to fill me out so I didn't feel as flat and then my next workouts were very very explosive so I actually enjoyed that it did knock me out of ketosis those meals but it only took though a few days for me to just to hop back on and I would do the little ketone test and then I'd be right back on there between 4 to 6 weeks I was really vibing I was grooving but the weight loss began to kind of slow down on average I was about 1 to 2 pounds per week that I just kind of stopped the kind of flatlined right there and I thought I may have had something to do with the with my treatments but that wasn't it the reason is is that I began to get really excited about the diet because the diet's one of the best things about ketogenic because fats taste so darn good yo whoo that's taste good so I was just kind of having like a free-for-all and I would take the diet that I had and I just began to add in other fats like bacon and butter and things like that and so when the trainer found out duh Kevin I he was like okay you just can't just start adding stuff in there thinking that you're going to have the same results and he's right I went back to the original diet and I began to to lose weight again the last few weeks to of the diet I was traveling a whole bunch as well and so I was able to maintain close as possible to the amount of calories but for sure I wasn't having the carbs I was having my treat meal once a week so here's the end result by week eight I was very happy with the results from just in a few short weeks I was able to lose this much and I also had a lot of momentum and enthusiasm going forward because I knew what I had to do with this diet it was very clear that being said I want to take you right now into the kitchen and we can talk about what I was eating alright so before I walk you all through what I was eating for eight weeks I want to talk a little bit about the ketogenic diet in general because ketosis requires very low carbohydrate intake a lot of the foods that we really do enjoy like rice and grains and even fruit you cannot really have on the ketogenic diet so while that was pretty tough a lot of the high fatty tasty proteins kind of made up for that what I did find on my own experience is that even though I was even though the meals were actually less in terms of like the amount of ingredients I was using I did find that the ketogenic diet was a little bit more pricey because I was buying higher quality proteins I was also buying different oils I was buying raw nuts and seeds and those things tend to be a lot higher priced as I mentioned before about week 4 week five I was really concerned about being flat and so one thing that we did was we boosted the level of protein in the diet you want to be careful that you just can't add in a whole lot of protein because protein too much protein can actually run counter to ketosis but here are some of the proteins that I use I use this one post-workout and then I also added in some collagen and what I liked about the collagen is that it gave a really quick protein boost so I could not use up all of my you know my good tasty protein and that it was unflavored and so I could add this into my protein shake I can add it into my coffee and one of the main benefits to of collagen it's good for my joints and so the more I was doing the weight training I didn't have as much joint pain I mentioned before about the keto flu and the headaches and the feelings of sluggishness and fatigue and it's really important that you don't go to extreme with ketogenic because I know that a lot of people just cut out all carbs and vegetables have carbs so in order to supplement what I was doing was I was make sure that I had a great men's multivitamin and then this wellness formula I I love this stuff this is what I use whenever I'm sick or I'm feeling the symptoms of being sick and all it is is just a really natural herb supplement that gives you an immunity boost so let me stress this again is that you don't want to take away all the vegetables from your diet because they do provide a lot of vitamins and nutrients and minerals for you so about those sweet cravings yes I did have them I use stevia in the raw these little packets and I would put this either into my protein shake to make it this a little bit sweeter sometimes I would squeeze lemon juice squeezed lemons and mixed water and their input like a pack of the stevia I know I was just desperate for something because I just wanted something like a sweet flavor and stevia does it for me I also got myself some sugar-free maple flavored syrup you can use sweeteners on this diet but you want to be careful not to add too much that can lead to bloating it can lead to headaches it can lead to other problems and then again you want to be careful what you're adding into your diet when you're trying something new so you can find out what's working and what's not let me give a quick caveat and that whenever I do a new diet I want to be as base as possible so if you're expecting something that's really fancy and crazy some some some radical recipes no not for my own diet when I'm just trying to make it work so this diet is actually pretty basic all right here we go so for breakfast I was having on some scrambled eggs or a little egg casserole it was just about four four or five eggs if I wanted a protein boost I would just add in some some egg whites has a little bit of shiitake mushrooms and spinach and bell pepper put in some herbs and some sea salt and pepper and then boom oh and then to make this creamy I did add in a little bit of goat cheese now you want to keep your diet as low carb as possible so the good thing about keto is that you can actually stay away from some of the process low fat reduced fat product because what they'll do is they'll take out the fat from those and don't add sugar so that way it'll taste good keto is good because you can actually have the full flavor full fat product so if you're going to buy cheese for this diet you need to go ahead and get the full-flavored non reduced fat cheese after breakfast I enjoyed a mid-morning meal / snack so it would just be a regular protein shake and then I would get another boost of protein with the collagen and then just one tablespoon one serving of a natural nut butter and I love the cashews because they were sweeter for lunch I'd have a cashew chicken salad and then to boost the fat content I would add about a tablespoon of sesame oil vinaigrette and then top it all off with some cashews and maybe about 1/4 to 1/3 cup of raw cashews for dinner I'd either have lamb or bison or Sam and now these two aren't completely equal um I like lamb because Lana is really high in fat it's also loaded with omega-6 fatty acids now for the salmon if you're a if you are a seafood person salmon is really high in fat as well but it's not quite as high in fat as lamb and bison so what I would have to do was that maybe about a tablespoon of olive oil – to the meal and then with either option I just enjoyed grilled asparagus or broccoli and it's my final meal I'd either have eggs or another protein shake so I'm going to post my diet below let me just go ahead and say that I do not recommend that you just go and do my diet at all I definitely encourage you to go ahead and seek out someone to help you to craft your own diet quick last thoughts when in doubt eat real food you can enjoy condiments just make sure that those condiments are not loaded up with sugar and also be conscious that the more things that you kind of add into your diet of different elements that the harder it may be to kind of pinpoint what's going to work for you and what's not working for you and how your body adjusts ketogenic is very tasty because it's all the foods that we truly love so much but without the carbs there can be a slippery slope at times whenever you are preparing your foods because again fats taste so good and also be careful for those lifters out there that you don't want to overload your diet with a whole bunch of proteins because that can knock you out of the ketosis state for me I did have about one gram of protein for every pound of lean body weight so overall I highly recommend this diet I do think there are risks as with any diet as long as you do it correctly I think that you kind of mitigate the you know the risk I think this is also a good diet for a precursor if you're trying to if you're trying to get ready for a photo shoot because you do lose a lot of water weight but I do think that it lays the foundation for you to begin to do that in a much more manageable and also a very tasty way what I will say is that you do need to get with a dietician or with a licensed personal trainer with knowledge of nutrition if you want to go ahead and do this diet it also does not hurt to to get a check-up with your with your primary care physician to find out anything that you need to know about your body before you do this some people cannot digest fats very well I wouldn't recommend this diet to them but they're also just maybe some other health concerns that you may not be aware of that you need to know before you try any type of restrictive diet consider the keto flu remember don't go and throw away the diet right away if you begin to feel those food like symptoms of a headache and fatigue and being sluggish that's all a part of the adjustment period can go very extreme with this diet and I just think there is a slippery slope there so you need to be very careful if you have one of those personalities that just kind of goes like all in something like this just do it with someone so they can monitor your progress and just make sure that you're not you know taking a jump off that building and saying you can fly homie so for my people out there who are who are pro athletes who are actually performance athletes if you need to be very careful about doing this diet because the ketogenic diet may not give you enough energy to be as explosive and powerful as you need to be and lastly consider your overall lifestyle this is the final point that I'll say for me I love keto but I don't think that I could do it over the long term I can do it when I'm traveling just for business and for my quick projects and I'm trying to get ready for something but overall no and here's the reasons why for me and my job here is fit men cook experiencing different cuisines and foods it requires that it requires me to you know to kind of branch out there so being on keto is not really compatible with that so overall even though I love the diet I felt great not something that I can sustain over the over the long haul and again I just think the hold is hella tasty as well I mean come on who wouldn't like a diet in fact come on now thank y'all for watching I know this is not our typical video I hate that my other video did not work out but I hope that you all find this video really helpful I want you all to post your comments and also your experiences below because that's how we're all really going to grow and learn together as one big community until next time y'all I do want y'all to keep it healthy but of course never ever boy boom



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