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i wanted to update my video
entitled keto on steroids
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so this is the version of the ketogenic diet
that's very very strict and it's for those people
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that need to drop weight maybe for a wedding or
a situation or you're at a plateau situation and
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you need to jump start your program okay first
thing we're going to talk about is these things
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right here they're called carbs normally you
would be given a range between 30 to 50 grams
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of carbs per day we're gonna bring that down
to five no more than five carbs per day okay
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so best way to do it is through mainly vegetables
now if we take a look at the total carbs and this
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is per cup total carb is seven and then
net net carb is three so if you do spinach
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all you can do in a given day is do a little more
than one cup right because you want to you want
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to keep it within five grams but look at lettuce
right here 0.5 so you could do 10 cups of lettuce
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that would be better than spinach avocado you
can do a little more than two cups of avocado
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right asparagus look at that point three
so you can do a good amount of asparagus
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or olives you can do maybe a little more than
a cup and a half mushrooms you can do several
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cups swiss chard you could do quite a bit zucchini
you can do a couple cups arugula you can do more
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celery you can do a good amount and then you have
bok choy and then radish and watercress so so
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on this program there are things that are very
very important and things that are moderately
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important and less important this up here is
very very important to keep these carbs below
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5 grams per day not per meal and so really pay
attention to the neck carbs and how many you can
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get away with to keep this under 5 grams obviously
like the vegetables right here lettuce asparagus
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swiss chard arugula bok choy watercress it's
probably the best right here is better because
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you can consume more of it that means you're
going to get vitamin c you're going to get
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more nutrients you're going to get more minerals
from that food but it's a lot of fiber as well
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so this is number one right here let's talk about
proteins it's very important that you don't overdo
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it with protein you don't want to go over seven
or maybe eight ounces for certain individuals
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but usually between three to seven ounces okay now
what you're going to be doing is you're going to
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be doing omad one meal a day so this is all the
protein that you're going to consume in a given
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day if you consume too much protein okay your
body just basically breaks it down and turns into
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glucose that's what happens so that can actually
raise insulin so we keep it moderate we're going
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to be totally fine the key is having a fattier
type of protein why because that'll keep insulin
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lower as well like for example on eggs you don't
want to do just egg whites you want to eat do
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the whole egg the yolk as well salmon is the ideal
fish there's a lot of other fatty fish too you can
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consume but this is perfect okay summer sausage
has more fat in it just make sure there's no
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dextrose in there i just did a video on this i'll
put a link down below hamburger is better than
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steak because most steak is fairly on the lean
side there are certain steaks that are fattier
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but hamburger is a bit fattier and this is why
i would recommend hamburger over other types of
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meats okay eggs duck eggs would be better
than chicken eggs because they're fattier
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shellfish would be good pork or lamb
of course from the farmer's market not
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from the local 7-eleven and sausage you
want to get the sausage that has the most
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fat all right this is your protein now let's get
to the fat of course there's a lot of fat with
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this protein right here but the acceptable fats
would be the olive oil extra virgin the real stuff
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butter coconut oil lard or tallow now here's the
thing you're gonna put some olive oil on your
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salad dressing you can cook with it with butter
you can actually put some on your vegetables
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and you can also cook with it coconut oil you
can cook with it lard you can cook with it
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tallow you can cook with it but i don't want you
to add a lot more fat to this meal in other words
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i don't recommend doing the keto desserts where
you're making these fat bombs not on this program
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macadamia nuts and pecans why because they are
the fattiest nut look at the ratio it's like 11.5
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fat to one protein so it's 11.5 times greater
in fat than protein amazing pecan is seven times
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greater fat than protein now peanuts actually have
the most protein and the lowest fat but that's
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a legume the only thing with these two nuts is
you're going to have to look at the carbs because
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one ounce is about 1.5 grams of net carb so that
has to be added into this calculation right here
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and that will kind of tell you the volume of
how many of these nuts you can have pecans
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look at this 1.3 gram net carb per ounce so you
have to add that to your your calculation one more
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fat but it's really a combination of fat and
protein but it's actually pretty fatty it's
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cod liver not cod liver oil you can buy it in a
can and it's five times as much fat to protein
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and you can do this as your fat you're going to
be very very satisfied and plus it has dha big
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time it has epa which are which are two omega-3
fatty acids it has vitamin d it has vitamin a it's
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going to be extremely satisfying you probably
can consume like a half a can and that will
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you'll be very very satisfied okay no dairy too
high in carbs no berries no keto desserts no mct
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oil why because your body is going to burn this
more than your own fat and you will be in ketosis
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but if your goal is to lose weight just mix this
for right now coffee keep it down to like one
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maybe two per day you can do tea through the day
herbal teas totally fine of course don't put sugar
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in your coffee electrolytes very very important
because you're going to be doing one meal a day
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and you want to make sure you get all of
your nutrients b vitamins nutritional yeast
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is a good source a lot if not most of the
b vitamins are water soluble so that means
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you don't store them for very long so if you're
not taking them you can end up with a deficiency
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vitamin d unless you get sun or you're consuming
the cod liver cod liver oil is a good source
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of vitamin d number five sea salt you need
between one to one and a half teaspoons per
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day so you're gonna have to either figure out
how to put it on your meal your one meal a day
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or even mix it with a little water
slug it down and then drink some water
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very important because you're gonna need that to
prevent fatigue and lethargy and even keto flu
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so you're gonna do one meal a day and every
two weeks you're gonna do a 48-hour fast this
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is called periodic prolonged fasting it's gonna
give your body a huge jump start now exercise
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okay twice a week the exercise should be intense
it should be full body ideally to the point where
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you're sweating and you're working multiple muscle
groups and that's your high intensity compound
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resistant type exercise twice a week spread it
out on the off days you're going to be doing
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long walks at least 45 minutes to keep the stress
down ideally exercise during your fasting period
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maybe like in the morning if you're going to
eat at night it's not an absolute necessity
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but if you can exercise in a fasting state
you can really spike that growth hormone
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okay sleep this right here is another one of
those really important things you want to go
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to bed a little bit earlier i personally go to
bed at nine o'clock okay i get up really early
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but i like to go to bed at nine um it seems to
work occasionally i might even take a little
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power nap if you're not sleeping well you
should take some type of sleep aid to assist
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yourself i'm talking a natural type of sleep
aid no watching the news you're going to feel
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better just from that in fact that might make you
lose weight just by avoiding that cortisol spike
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keep your stress as low as possible pick your
friends wisely get some new friends don't hang
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around with anyone that is too negative sun would
be very very good if there is sun out that'll be
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more vitamin d and also there's other benefits
of being out in the sun as well as being out
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in nature very very therapeutic all right there
you have it this is the keto and steroids so some
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people need to work up to this some people could
just jump right in it really depends on where
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you're at and how motivated you are but this will
definitely take your results to a whole new level
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