00:00:00
what's up guys ben Azadi here functional
00:00:03
health practitioner now you want to go
00:00:05
keto but what's holding you back is you
00:00:08
think you're gonna have to give up all
00:00:09
your precious fruit I'm here to tell you
00:00:12
you could have your keto cake and you
00:00:14
can eat it too
00:00:15
there are five specific fruits that you
00:00:18
can have on the keto diet all the time
00:00:20
and you could still be in ketosis you
00:00:22
can still get the wonderful benefits of
00:00:23
fat burning and down regulation of
00:00:26
inflammation I'm gonna share those five
00:00:27
fruits with you I'm also gonna give you
00:00:30
the top fruits to stay away from these
00:00:33
are the ones that get you Attica ptosis
00:00:34
that cause harm to your liver that
00:00:37
causes you to store too much body fat
00:00:40
things that you don't want I'm gonna
00:00:41
give you that list at the end as well
00:00:43
so here's a little guideline of what I'm
00:00:45
gonna present to you today on this
00:00:46
wonderful topic of keto approved fruits
00:00:49
I'm gonna give you my number one go-to
00:00:51
fruit this is keto approved it's loaded
00:00:55
with antioxidants it tastes delicious
00:00:57
nature's candy
00:00:58
and it isn't knock you out of ketosis
00:01:00
I'm gonna talk about the worst fruits on
00:01:02
keto these are the ones you want to
00:01:04
avoid or limit as much as possible the
00:01:06
best time to have your carbs when you
00:01:08
are doing keto and then a simple hack
00:01:10
for balancing your blood sugar this hack
00:01:13
is a game-changer especially for anybody
00:01:17
who is diabetic or type 2 diabetic or
00:01:19
anybody who has that in their family
00:01:21
history and is worried about getting
00:01:23
type 2 diabetes this is gonna be a
00:01:25
game-changing hack for you it's actually
00:01:27
two hacks that you can do that help
00:01:28
manage blood sugar so let's get right
00:01:31
into it some things to consider I'm
00:01:32
calling these keto considerations always
00:01:36
buy organic when you're buying these
00:01:38
fruit Organic is better you don't want
00:01:40
pesticides late in fruit that opens up
00:01:43
your tight junctions and cause leaky gut
00:01:45
and increases your chance of cancer you
00:01:48
don't want that get organic as much as
00:01:50
possible get fruit I'm talking about the
00:01:53
actual whole fruit here I'm not talking
00:01:55
about the juice of the fruit okay
00:01:58
because when you're drinking fruit juice
00:01:59
like grapefruit juice or pomegranate
00:02:01
juice or orange juice it's pretty much
00:02:03
just sugar water it's stripping away all
00:02:05
the fiber and it's jacking up your blood
00:02:08
sugar and is knocking you out of ketosis
00:02:09
so I'm actually talking about the whole
00:02:11
fruit here and then buy local
00:02:14
as much as possible go to your local
00:02:15
farmers market get local support local
00:02:18
that's what it's about let's get into
00:02:20
number one this is that number one it's
00:02:22
actually my favorite on the list and
00:02:23
it's my go-to fruit when I'm in Quito
00:02:27
and when I'm not in Quito cuz I flex
00:02:30
that's gonna be berries okay and I'm
00:02:33
putting all the berries in one category
00:02:35
and that's gonna be blueberries that's
00:02:38
my number one by the way raspberries
00:02:40
blackberries and cranberries
00:02:42
I love berries they have a low glycemic
00:02:45
load and they're low in sugar they're
00:02:47
low in fructose they're high in
00:02:49
antioxidants and polyphenols and here's
00:02:51
a little hack for you when you're eating
00:02:53
blueberries buy them organic as I
00:02:55
mentioned get them wild and then put
00:02:58
them in the freezer or buy them frozen
00:03:00
eat them frozen you actually get more
00:03:02
benefits they ant the cyanine in it
00:03:05
which is a antioxidant that turns it
00:03:07
blue and purple ish that's loaded with
00:03:10
polyphenols anti-inflammatory
00:03:12
polyphenols and the ice crystals that
00:03:15
form on that blueberry when you eat the
00:03:17
blueberry frozen it bypasses a certain
00:03:19
part of your digestive system and you
00:03:21
absorb more of those antioxidants so eat
00:03:24
frozen blueberries I always tell my
00:03:26
students half a cup of day it's a great
00:03:29
dessert nature's candy I love it
00:03:31
raspberries are also great because they
00:03:34
decrease appetite and they increase
00:03:36
satiety right they help you they satisfy
00:03:40
your sugar to your sweet tooth there's
00:03:42
somebody who gets sugar cravings
00:03:44
raspberries are a great go-to choice I
00:03:47
also like dark chocolate I know it's not
00:03:49
a fruit and if you're somebody who's
00:03:50
struggling with sugar cravings I got a
00:03:53
cool little hack for you the same part
00:03:56
of your brain that lights up when you're
00:03:58
craving sugar is the same party or brain
00:04:00
that lights up for somebody who wants
00:04:02
cocaine I know it's crazy that's why
00:04:04
sugar is so addicting because the same
00:04:05
part of your brain lights up there's a
00:04:08
supplement called l-glutamine al
00:04:09
glutamine has been known and proven to
00:04:12
suppress that part of your brain that
00:04:14
gets stimulated with sugar cravings so
00:04:18
it calms down that part of your brain
00:04:19
and your cravings go away throw that
00:04:21
into the mix if you're somebody who
00:04:23
struggles with cravings also have some
00:04:25
raspberries to satiate yourself
00:04:27
Berets are also great because it has
00:04:30
adiponectin and it has leptin these are
00:04:33
actually I should say it boosts
00:04:35
adiponectin and it boosts leptin which
00:04:38
are two fat burning hormones we have in
00:04:40
the human body so yes strawberries could
00:04:42
help with fat burning berries are my
00:04:44
favorite get them eat them let them be
00:04:48
your dessert they're okay they're great
00:04:50
actually on the keto diet number two on
00:04:52
my list pomegranate I love pomegranate
00:04:56
I'm not talking about the juice here I'm
00:04:57
talking about the actual little seeds 12
00:04:59
grams of sugar and half a cup of those
00:05:02
seeds that's okay it's about moderate
00:05:04
it's not high but it's loaded in
00:05:06
phytonutrients that increase the size of
00:05:08
beta cells in the pancreas that make
00:05:10
insulin what the heck does that mean
00:05:13
look if you're somebody who struggles
00:05:14
with blood sugar imbalances if you are
00:05:18
pre-diabetic which by the way 66 0 % of
00:05:22
Americans are either diabetic or
00:05:23
pre-diabetic so you might be diabetic or
00:05:27
I should say you might be pre-diabetic
00:05:28
and you don't know it yet when you're
00:05:30
pre-diabetic you want to make sure
00:05:33
you're taking care of your pancreas
00:05:34
which produces insulin the beta cells
00:05:36
are what produce insulin now when you
00:05:39
eat pomegranate it's higher these
00:05:41
phytonutrients and it helps the in
00:05:44
increase the size of these beta cells
00:05:46
which it helps stimulate healthy insulin
00:05:49
levels so this is very important for
00:05:51
somebody who has type 2 diabetes or
00:05:54
pre-diabetic something else is that it
00:05:56
helps the brain the heart and it reduces
00:05:58
your cancer risk because it's loaded
00:06:00
with antioxidants freeze them here's a
00:06:03
little hack for you freeze the seeds of
00:06:05
the pomegranate and have them for like a
00:06:06
little treat maybe a dessert treat I
00:06:08
don't have another bonus tip that's on
00:06:11
here it actually helps boost
00:06:12
testosterone it helps with blood flow on
00:06:14
circulation so if you're a guy and you
00:06:16
want to get a little increase in blood
00:06:17
flow and the testosterone hey
00:06:20
pomegranate that's where it's at next on
00:06:22
my list
00:06:25
avocados yeah technically avocado is a
00:06:28
fruit although it's loaded with healthy
00:06:30
fat high source of healthy fat in
00:06:32
avocados this helps slow down the
00:06:34
breakdown of carbohydrates what does
00:06:37
that mean that means you don't get that
00:06:38
spike of blue coast meaning it's not
00:06:40
going to kick you out
00:06:40
ketosis you're gonna get stable glucose
00:06:43
because of the healthy fat found in the
00:06:46
avocado it has two times more potassium
00:06:49
than bananas did you know that potassium
00:06:52
is very important especially when you're
00:06:54
going keto because when you go keto as
00:06:57
you burn your sugar reserves your body
00:06:59
releases a lot of electrolytes with it
00:07:02
potassium is the number one most
00:07:04
important electrolyte and we require
00:07:06
forty seven hundred forty seven hundred
00:07:09
milligrams of potassium per day that's
00:07:15
the requirement most people are not
00:07:17
getting that so you know what happens
00:07:18
when we when we don't get that and we're
00:07:20
releasing all of our sugar reserves and
00:07:22
we're dumping out electrolytes when
00:07:24
we've gone Quito we feel like crap we
00:07:27
get the Quito flu we get brain fog and
00:07:29
we don't feel great that's why people
00:07:31
struggle on the keto diet so it's
00:07:33
important to get your potassium and you
00:07:34
could get it from avocados one cup of
00:07:37
avocados has 800 milligrams of potassium
00:07:40
green leafy vegetables have are loaded
00:07:43
with them so add that to the mix and
00:07:45
you'll hit your requirement it's also
00:07:46
high in vitamin C vitamin K vitamin E it
00:07:50
has high amounts of b5 this is an
00:07:52
important vitamin for your adrenal
00:07:54
glands if you're somebody who struggles
00:07:56
with energy levels or recovery from
00:07:58
exercise the adrenals help with that and
00:08:01
the b5 found in the white and the
00:08:03
avocado helps you produce healthy
00:08:06
cortisol levels and it helps your
00:08:08
adrenals out it's also loaded with
00:08:09
phytosterols which is a type of fat
00:08:12
which that fights inflammation okay so
00:08:15
if you have a lot of inflammation
00:08:17
avocados bring down inflammation
00:08:19
inflammation is the number one cause of
00:08:21
all disease every disease it's linked to
00:08:24
inflammation avocados brings down
00:08:26
inflammation do you see the connection
00:08:28
here how important it is here's a little
00:08:31
hack for you when you're eating your
00:08:32
avocados I like a Hass avocado eat about
00:08:34
one per day on the keto diet is totally
00:08:36
fine peel the skin off with your fingers
00:08:39
with your hands because a lot of the
00:08:41
nutrients found in the avocado is right
00:08:43
behind that peel so if you're scooping
00:08:45
it out with the spoon it's hard to get
00:08:47
all of that so just peel it off with
00:08:49
your with your fingers and then eat the
00:08:51
avocado you're gonna get a lot of those
00:08:52
nutrients
00:08:53
next on the list is grapefruit I love
00:08:56
grapefruit and I'm gonna show you why
00:08:58
it's been shown to regulate cholesterol
00:09:01
balance out your cholesterol levels
00:09:03
it contains a specialized antioxidant
00:09:06
called NER in Jenin right this helps
00:09:09
improve insulin sensitivity it also
00:09:11
helps the liver burn fat instead of
00:09:13
storing fat yes so grapefruit does help
00:09:17
you burn fat it helps to liver out a
00:09:19
study showed grapefruit also lowered
00:09:22
blood sugar just as well as metformin
00:09:25
metformin is a prescription drug
00:09:28
medicine given to type 2 diabetics to
00:09:30
lower blood sugar this study showed
00:09:32
grapefruit did just as well as that
00:09:35
metformin prescription drug I'm gonna
00:09:36
put the study in the notes below and you
00:09:38
can read it yourself
00:09:39
grapefruit is powerful if you are type 2
00:09:42
diabetic or know somebody who is type 2
00:09:44
diabetic it's important for them to have
00:09:46
some of these grapefruit have some of
00:09:48
the pomegranate it's gonna be a
00:09:49
game-changer for their health on boom
00:09:51
boom coconut baby
00:09:53
yeah coconut is a fruit it's a fatty
00:09:55
fruit 60% of coconut is MCT what the
00:09:59
heck is MCT that stands for medium chain
00:10:01
triglycerides this is very important
00:10:04
because MCT is quickly used for energy
00:10:08
because the bypasses your liver and it
00:10:10
quickly goes into their bloodstream and
00:10:12
then it's absorbed into your cells and
00:10:14
it produces mitochondria ATP which is
00:10:16
energy so that's just a fancy way of
00:10:19
saying MCT oil helps you produce energy
00:10:22
quickly and it helps you produce ketones
00:10:25
quickly so if you want to actually
00:10:26
double your ketones you can do that with
00:10:28
MCT oil right because we have ourselves
00:10:31
we're made up of trillions of cells and
00:10:33
we have in ourselves something called
00:10:36
ATP right ATP is where we produce energy
00:10:39
this is life right here without ATP
00:10:42
would not exist so when you take MCT oil
00:10:44
from coconuts it goes into yourselves
00:10:47
very rapidly and it helps produce this
00:10:50
ATP which gives you energy right think
00:10:52
of mitochondria as the power plant that
00:10:55
produces energy energy which is called
00:10:57
ATP so MCT and it sounds like I'm
00:11:00
rhyming here all this helps for
00:11:02
production and helps you feel good and
00:11:04
it helps you produce ketones
00:11:06
trying to say it also helps you achieve
00:11:08
ketosis faster and just mentioned that
00:11:10
it contains coconut oil contains
00:11:13
something in it called lauric acid now
00:11:15
lauric acid is a very powerful anti
00:11:17
viral antimicrobial it helps fight
00:11:20
bacteria so if you have a virus if you
00:11:23
have a cold or a bug if you have h
00:11:25
pylori if you have something going on
00:11:27
coconut oil is a very powerful antidote
00:11:30
to that the last thing on here is that
00:11:33
it helps increase HDL which is the good
00:11:35
cholesterol high density lipoprotein and
00:11:37
it also helps increase large particle
00:11:40
LDL so I know you've heard about LDL or
00:11:43
I imagine you heard about it and you
00:11:45
think it's the bad guy it's not so fast
00:11:47
Aurelio split up into two parts you have
00:11:49
the large and fluffy LDL cholesterol
00:11:51
which is the good type of cholesterol
00:11:54
then half of it you have the other half
00:11:55
you have the small and sticky particle
00:11:58
that's the bad stuff now
00:12:00
coconut oil raises the good large LDL
00:12:02
okay so when you see studies that show
00:12:04
coconut oil is bad for you and it's
00:12:06
going to make your heart explode because
00:12:08
it raises LDL that's not necessarily a
00:12:10
bad thing because half of LDL could be
00:12:13
the good large and fluffy you got to
00:12:14
look at which particle is there looking
00:12:16
at here so that's number five on the
00:12:18
list here are my least favorite keto
00:12:20
fruits or even if you're not keto these
00:12:22
are my least favorite fruits because
00:12:23
they have a lot of sugar they have a lot
00:12:26
of fructose bananas grapes pineapples
00:12:29
apples dried fruits because that messes
00:12:31
with digestion by the way mangos and
00:12:33
pears these are the ones I would avoid
00:12:36
or I was limit as much as possible
00:12:37
that'll knock you out of ketosis that'll
00:12:39
stimulate blood sugar levels keep in
00:12:42
mind that all fruit has fructose these
00:12:45
have more fructose fructose is only
00:12:47
metabolized by the liver your liver your
00:12:50
three-pound liver which is the
00:12:51
soccer-mom of all organs it does
00:12:53
everything in anything at all times most
00:12:56
people have a sluggish liver they have a
00:12:59
fatty liver even if it's a non-alcoholic
00:13:01
fatty liver it's so common because
00:13:04
they're eating so much fructose from
00:13:06
even fruit from fruit juices the worst
00:13:08
and from sodas only your liver could
00:13:11
metabolize that as opposed something
00:13:13
called glucose every cell in your body
00:13:15
could produce or I should say process
00:13:17
glucose but only your liver
00:13:19
process fructose these are gonna strain
00:13:22
your liver especially if you're drinking
00:13:23
this in the form of like a smoothie or a
00:13:25
juice
00:13:26
you're gonna tax your liver and guess
00:13:28
what your liver helps the conversion of
00:13:31
thyroid hormone we've all heard a
00:13:35
thyroid hormone right thyroid hormone is
00:13:36
a master metabolism hormone fat burning
00:13:40
hormone it's very important for energy
00:13:42
levels every cell has a receptor site
00:13:45
for the thyroid hormone now there is a
00:13:48
t4 which is the inactive form of thyroid
00:13:51
it needs to be converted to t3 so your
00:13:55
cells could use it because it has these
00:13:58
receptor sites that use that signal now
00:14:01
you know what makes that conversion what
00:14:03
helps with that conversion insulin and
00:14:05
your liver your liver makes that
00:14:08
conversion so somebody who has us fatty
00:14:09
liver they're gonna wreck their thyroid
00:14:12
and it's not gonna be good
00:14:14
hypothyroidism is rampant amongst the
00:14:17
u.s. population so the liver is super
00:14:19
important these are not good for the
00:14:21
liver especially in smoothie and juice
00:14:22
form so I would I would stay away from
00:14:25
that and when I would eat the other ones
00:14:26
that I recommend it here's a bonus tip
00:14:28
for you this is very important this is
00:14:30
important for everybody whether you are
00:14:31
diabetic or not if you're somebody who
00:14:33
wants to balance your blood sugar this
00:14:36
is very important because keep in mind
00:14:38
that every time you spike your blood
00:14:40
sugar you're aging yourself think of
00:14:42
that Apple you bite into and it turns
00:14:45
brown you're doing that every time you
00:14:46
spike blood sugar so what if we could
00:14:48
maintain or I should say manage the
00:14:51
effect of that spike we would live a
00:14:53
longer life
00:14:54
number one is perform 50 squats before
00:14:57
you have your carbohydrates whether it's
00:15:00
fruit or other sources of carbs when you
00:15:02
perform 50 squats you can even sit down
00:15:05
on a chair and just stand up 50 times
00:15:07
and then you have those carbs you
00:15:09
activate something called the glute 4
00:15:11
transporter and what that does
00:15:13
essentially is it takes the insulin and
00:15:16
the carbs and the glucose from that food
00:15:18
you're gonna eat and it shuttles it for
00:15:21
energy into your muscle cells as opposed
00:15:23
to shuttle and shuttling it into your
00:15:25
liver and your body fat so it's a cool
00:15:28
little hack we like the glue for
00:15:29
transporter it's your friend the next
00:15:31
thing is that most have most your
00:15:33
carbs later in a day because at this
00:15:35
point your glycogen stores which is your
00:15:37
sugar reserves they're gonna become
00:15:39
depleted and depleted and depleted so
00:15:41
when you have your carbs later in the
00:15:43
day you're just gonna replenish that
00:15:44
instead of storing it as body fat if
00:15:46
your glycogen stores were already topped
00:15:49
off then you're having your carbs on top
00:15:50
of that it's gonna be stored as body fat
00:15:53
last tip here I read a study this
00:15:56
morning that showed a 22 percent
00:15:58
decrease in blood sugar going for a
00:16:01
10-minute walk after eating a large meal
00:16:04
it was shown in type 2 diabetics and I
00:16:06
imagine it could have a similar effect
00:16:08
for anybody whether you were type 2
00:16:10
diabetic or not so after you have a high
00:16:12
carb meal or any carbs for that matter
00:16:14
go for a 10 to 20 minute walk it's gonna
00:16:17
help regulate your blood sugar you're
00:16:18
gonna have more long-term sustainable
00:16:20
energy look if you want to learn more
00:16:23
about the ketogenic diet I wrote The
00:16:26
Beginner's Guide to the ketogenic diets
00:16:28
called keto kicks third guy if you go to
00:16:29
Quito kickstart guide.com you're gonna
00:16:32
learn my four pillar approach to
00:16:34
achieving the maximal result in the
00:16:36
ketogenic diet number one is to become
00:16:38
adapted fat adapted number two begin
00:16:42
some intermittent fasting I teach all
00:16:44
about that number three go into a period
00:16:46
of time where you're forcing yourselves
00:16:48
to choose fat for fuel it's called the
00:16:49
phase pillar and then number four you
00:16:51
have the flexibility to go in turn attic
00:16:54
ketosis which is what I personally do
00:16:55
and it's what I personally teach you see
00:16:58
I don't believe we could we should stay
00:17:00
in ketosis too long I think we should be
00:17:02
we should use fat as our primary fuel
00:17:04
source most of the time but I also think
00:17:06
it's healthy to get adequate OSIS the
00:17:08
same way our ancestor out of ketosis so
00:17:11
if you want to get that guide you can
00:17:12
get it for free go to keto kickstart guy
00:17:14
comm and you could get it for free thank
00:17:17
you so much for watching this video
00:17:19
subscribe to my channel have a healthy
00:17:22
day
![[Syntax] Introduction and Glossing](https://ruhnrawpgxrzdrgaohnf.supabase.co/storage/v1/object/public/images/video/OBGA9DZT6Ns/thumbnail.jpg)
