The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)

What's going on, guys? Sean Nalewanyj on wwwSeanNal

com And in today's video I want to talk about the subject of eating for fatloss And how there are just so many different diets out there nowadays with each one claiming to be the absolute best way to get lean because it has some specific characteristic about it that's going to speed up the fat burning process Whether that's by increasing certain fatloss hormones, reducing fat storing hormones, controlling insulin, or whatever else it might be So the main idea behind one particular diet might be to restrict certain macronutrients like with a low carb diet or a ketogenic diet or a low fat diet or fasting for a specific portion of the day and eating all of your calories within a shorter feeding window like people do with intermittent fasting

It could be spacing your carbohydrate intake out in a certain way like with carb cycling or with carb backloading or removing certain types of foods and focusing on others like with a Paleo diet or certain variations of different gluten-free diets And for each of these different fat-burning diets you'll always have a certain group of people who are using it successfully and who were able to lean down on that diet when maybe their previous way of eating wasn't working And then because of that they will just swear by that specific way of eating and pretty much argue to the death that carbs make you fat or that eating earlier or later on in the day prevents fatloss, or that sugars or grains or animal products are the sole cause of obesity They'll hone in on the specific macronutrient or the specific food group that was removed, or the specific meal spacing or a meal frequency guideline and point to that as being the reason for their success without realizing one very crucial thing And that is that virtually all of these different diets have one major thing in common and that's that in one way or another they're all forms of caloric control

In other words, they all contain a different strategy that potentially allows the dieter to more easily maintain a calorie deficit which is the ultimate bottom line when it comes to losing fat And everyone is a bit different in terms of their food preferences and their macronutrient preferences and in how they like to lay up their meals for the day, and the effect that that has on their energy levels and their appetite, and so each of these different diets might work better or worse depending on the person For example, if you eat a low-carb diet and you lose fat, it doesn't necessarily mean that carbohydrates themselves were the problem Take a person who regularly consumes moderate to high amounts of calorie dense refined carbs sources, like muffins and bagels and pastries and granola bars and sugary juices and things like that, and then replaces those with lean protein and vegetables, and it's no surprise that the weight is going to start falling off People who swear by low carb diets are usually confusing correlation with causation

Meaning, they lost fat because they decrease their overall calories and were able to better control their appetite Not because carbs are inherently fat storing in and of themselves Another example would be if you're following something like intermittent fasting Where you don't eat any food for the first sixteen hours of the day and then you can dense all of your calories down into a shorter eight hour feeding window That type of approach can work really well for some people when it comes to preventing overeating since they're not regularly snacking throughout the day and they can probably only eat so much within that eight hour feeding window to begin with since it usually just involves two larger meals

And so if you're able to tolerate that sixteen hour fasting window and your appetite adapts to it there's a good chance that you'll end up eating fewer calories for the day in total Again, it's probably not because intermittent fasting has some huge positive effect on growth hormone levels or insulin levels like a lot of people will talk about But for some people it's just a more effective way of adhering to their diet and not going overboard on total calories in the big picture And these are just a couple examples of many You could say the same thing about a Paleo diet where certain food groups are restricted, or a carb cycling or carb backloading where carbohydrates and total calories are more concentrated during certain periods of the day, or you could even say about something like a vegan diet that focuses on less calorie dense, plant-based sources

It's possible that some of these different approaches to eating might have a slightly better fat-burning effect when individual differences are taken into account I mean, we can't completely remove that possibility We obviously don't know everything about nutrition and it is a very complicated topic with new research coming out all the time But there's just no way around the simple fact that losing fat and getting lean primarily comes down to maintaining a calorie deficit over time by burning more calories than you consume And there are an endless number of different ways that people can go about this successfully

But the calorie deficit is always the one common denominator in the overall picture You can cut out certain foods all you want, you can space your calories and your macronutrients out in whatever way you want, you can eat as healthy as you want, but if you aren't being mindful of your total nett energy intake versus your total nett energy expenditure then none of that is really going to make any difference at all And a lot of people will insist that, no, it's not about the calories because my calorie intake on this diet is the same as it was on that diet But in over a decade of fitness coaching and personal experience, and in looking at the research on the subject of dietary adherence, and I'll link a few studies in the description box if you want to check that out, the reality is that the average dieter is notoriously bad at accurately reporting their calorie intake And very often they are off by a pretty big margin

And this happens either because they're not really tracking their food intake that closely to begin with, even though they might say they are Maybe they have like a rough eating plan in place and they're just estimating it throughout the day, or they are tracking their diet but they're just making errors with their measurements Which is actually a really easy thing to do, especially if you're on the go and you're having to estimate certain things throughout the day Or, the other possibility, is that they're not taking into account all of the extra little snacks and cheat meals that get added in throughout the week and month Because keep in mind that it's not about your specific calorie intake from day to day necessarily but more so about your average calorie intake for the week as a whole

So I'm not saying that any of these individual fatloss diets are necessarily bad That's not the point here If you've been using, let's say intermittent fasting, and you enjoy it and you're getting results then you should by all means continue Or if you're eating a lower carb approach and you feel fine with that sort of macro breakdown and that's working for you Or, let's say, you're cycling your calories and the results are coming and you feel good both physically and mentally and your workouts are going well then by all means, again, keep doing it

But what I am saying is that it's probably not because that diet has some special inherent fat-burning benefit and that you couldn't lose fats by using a different method, but it's probably just because that specific diet is helping you control your appetite more effectively And so you're maintaining a calorie deficit more effectively as a result of that Because the truth is that, it really doesn't take much in terms of margin for error for you to go from maintaining your weight each week and not getting any results whatsoever to losing fat consistently every single week A typical calorie deficit for fatloss is going to be usually somewhere between about three hundred and fifty to five hundred calories below maintenance, and so all it really takes is a couple small portions here and there for your deficit to be either significantly minimized or even erased altogether And so that brings me to the main point, which is something I've discussed many times before in previous videos, but that is that there is no single definitive best fatloss diet

Now, the best fatloss diet for you is likely just going to be whatever structure of eating allows you to maintain a nett calorie deficit over time while meeting your macronutrient and your micronutrient needs So that means three square meals a day then that's fine Six small meals a day fine If you want to use intermittent fasting or Paleo or some other method of calorie cycling, or even a vegan diet, that's fine Just know what your daily calorie needs are for fatloss and then lay out your foods and your meals in whatever way is most enjoyable for you and in whatever way lets you hit that calorie target in the most accurate and the most effortless way possible

If you’re weight training consistently and you're eating enough protein and you’re remaining in a moderate sized calorie deficit that isn't too large then you will lose fat and you will maintain or possibly even gain muscle at the same time regardless of what specific type of diet you're following There's no single macronutrient or single food group that's going to just cause you to magically pile on a bunch of fat as long as the total calories are being accounted for And even if some highly specific way of eating did give you a small direct improvement in fatloss because it did have some inherent fat-burning benefit, it's likely going to be minor anyway And it doesn't even necessarily mean that that way of eating is going to be more successful for you in the long term Because if that diet is more restrictive and you really don't enjoy it you'll probably end up burning out and quitting anyway

So, an alternative diet, even if it was slightly less effective in terms of pure fatloss, would still likely be a better option simply because you're going to be more likely to stick to it Remember that getting lean and being in great shape isn't a temporary fix It's an ongoing way of life And so if the diet that you're following right now isn't something that you'd reasonably want to continue on for the long term and you couldn't see yourself eating that way for months or even years on end and be totally fine with it then something is eventually going to have to change anyway So, I'll leave it there

Thanks for watching, guys If you do want to get a complete step-by-step roadmap in terms of training, nutrition and supplementation for losing fat while also showing you how to customize that plan to your exact needs, along with one-on-one coaching then you can check out my complete Body Transformation Blueprint by clicking the icon at the top of the screen here or by heading over to wwwBTBluePrintcom The link for that is in the description box

If you found this advice helpful make sure to hit the like button, leave a comment and subscribe to stay up-to-date on future videos You can also follow me on Facebook and Instagram as well if you aren't already The links for that are also below And the official blog is over at wwwSeanNal

com Thanks for watching, guys And I'll talk to you again soon


I really do not feel like putting this up now but hi guys it's Keila (Kay-La) first of all illness apologize because I'm probably gonna be sniffling in this video I'm actually sick but I went to Costco and got a pretty good amount of things so I wanted to show you guys so if you had any questions on what type of things you want to get our Costco hopefully this will help first and foremost pick it up you can't go to Costco without getting some toilet paper just honestly will last you for like six months next I'm frozen green beans actually don't cook with green beans often that which is sad you but I really do love green beans and the only reason I picked these up is because they didn't have frozen broccoli so I definitely like to get um vegetables that are frozen because I like fresh um vegetables but frozen is easy and you always have them on deck so this is probably last me for a while can't go to top without some eggs these are the organic eggs yeah we some strawberries now I usually don't get fruit from Costco just because I never eat all the fruit and half of it goes bad but I love strawberries and they were actually a really good price so I think I'm gonna try to eat as much as I can and whatever I don't eat I'm just gonna chop up and throw the freezer next this is more stuff for my sister but I do indulge in these too these aren't the nut bars we actually started opening them they have almond cashews and walnuts in it with a cocoa drizzle and sea salt this is a great replacement for a candy bar the total net carbs for one of these is seven that carb so if you can fit it into your macros I would HIGHLY advise checking these out I have a sweet tooth sometimes it's not that bad but every now and then I want something that I can you know just grab and neither think about and not cook anything so these are perfect they're amazing I'm telling you if you can put these in your macros I'll make your life so much easier all right next is some macadamia nuts my sister actually went to Hawaii a couple of weeks ago and she brought back a whole bunch of macadamia nuts and I realized I have a slight obsession for macadamia nuts I think I've got them earlier in my ketogenic lifestyle and I really didn't like them because I got them like plain it wasn't salted I like eating these without some of the Lily's chocolate and it just tastes so good since they didn't have frozen broccoli I got some fresh broccoli I love broccoli I rock and cheese with this I put it in casseroles honestly broccoli is like my BFF just sauteing that up with some butter tips and I got a big thing of spinach I love cooking spinach down a little bit of butter also I'm going to be making a back spinach feta chicken cream sauce thing I'll link it down below a lot of people have been commenting and I think tried it and that they loved it and I forgot all about it so that's why I picked up some spinach and that's why I picked up some cauliflower rice now I usually don't get cauliflower rice from Costco because I feel like half of it goes bad but I'm gonna use half of it now and I'm gonna try to freeze the other half and see how that goes hopefully it works out can't go to Costco without getting some bacon they know this cut bacon so hopefully this cooks well I like cooking a whole container in the oven it makes BLT wraps easy you know makes my mornings easy right now I still have a package of pre-cooked bacon so I don't use that yet I also got some cheese snacks I'm not sure what it's that's why I got it this one organics doesn't you know what it was the same price but I'm gonna go ahead and get this one so I'll probably eat this with like pepperonis or lunch me or whatever I have one deck or fight so I'm gonna roll by itself cheese person so you shouldn't have to have one so kind of neat or I like with my flat crisp so we'll see I already have butter but I can't go to hospital without getting some Kerrygold butter I've missed Kerrygold the last couple of grocery shops I haven't gotten caracals because they either were out or the store didn't carry it so I got my love back odd me next I got some some sheep milk feta so I'm going to be like I said before with me making that spinach feta cream sauce chicken thing so I needed to feta I'm gonna see how I can like cuz I don't need all this but do you want to save it does anyone know how to like preserve cheese can you put this in the freezer I don't know I'm gonna do some research on it and we're almost at the end laughs I got some organic ground beef now this is this is 85% lean and 15% fat normally you'd want to go 84 or 80 for lean 24 fat but honestly this doesn't mean well add a couple tablespoons of olive oil and you can add your fat back in and then cop the whole time get shut up Chelsea okay and last but not least I got some chicken thighs I went ahead and got the organic but most skinless literally it was double the price of the other one that's almost telling me Kayla don't get the organic because you ve eaten chicken a lot one of these for sure I'm gonna be cooking up in the next day or two and the other I'm just going to put in the freezer but yeah this is my grocery haul hopefully got you guys liked it if you guys do you like these types of videos don't forget to give this video a thumbs up comment down below the type of food that you get at Costco because I'm always interested and actually watch a couple of videos before I went to Pasco to remind me of some things to get and yeah I'll see you guys in the next video bye put this up for me I'll cook for you

[Preview] Keto diets for epilepsy

So the idea of using diets or fasting for epilepsy goes very, very far back probably 400 BC with Hippocrates And they really didn't even know what seizures were back then

They thought maybe it was possession or demonic possession They really weren't sure, but they knew that periods of starvation would help They thought maybe that was ill humors and that by not giving foods that would provide those ill humors, patients would get better And it actually worked if you sort of read these articles way back These references from Hippocrates, they talk about prolonged periods of fasting being helpful

And then Galen in 200 BC was a little more specific again getting to ungendered humors that may be necessarily negative We didn't know exactly what was going on back then This is where a lot of people think sort of the reference of using ketogenic diets for epilepsy goes back to But again it was probably 400 years earlier but the widely described references from Jesus in Mark 9, where they talked about an adult who had what appears to be childhood-onset epilepsy, they didn't know what it was, the patient had a convulsion on the ground and Jesus's prescription was prayer and fasting Neither are bad ideas

And it worked, so they knew about this for hundreds of years even through the Middle Ages that periods of abstinence for whatever this condition was seemed to be beneficial


hi guys it's Keila (Kay-la) I am back with another video today is a long awaited Mill prep I've gotten so many messages saying you guys want another Mill prep and lately I'm not even gonna lie I have been lazy with my male preps so I wanted to show you some easy meals that honestly anyone can do the first meal is going to be a chili if you guys want to know the four recipes I'll make sure to leave them in the description box below that way you can easily screenshot it before going to the grocery store first before we make the chili I am going to be making a dried chili seasoning mix that you can use whenever you want and this isn't specifically for chili you can use this as your taco seasoning you can use it to flavor chicken whatever you want to use it for feel free to use it I use it for chili just because it's easy and I don't have to buy the package I'm starting off with some chili powder then we have cayenne pepper paprika onion powder garlic powder pepper and cumin add some salt the secret ingredient is about 1/4 of a teaspoon of cinnamon I'm telling you guys if you remember eating cinnamon rolls with chili it kind of is that concept so it just is perfect I'm actually using the cul sri pressure-cooker hopefully i'm saying that right i'll leave all the information down below they were nice enough to send it to me so I wanted to give it a try and the reason why I wanted to do this with Chile because I usually cook Chile in a slow cooker and it's so annoying having to brown the ground be first before adding it into the slow cooker so with a pressure cooker you can do literally all the steps in one so it just made my life so much easier I need all the easy I can get usually I use the 90 percent lean ground beef and ten percent fat and add my own oil and because I like using avocado oil but this is all that I had at the time so I just used what I had and it worked perfectly I'm cooking this off and I'm adding a big spoonful of garlic I'm obsessed with garlic so you can add as much or as little as you'd like and once it's cooked completely I'm adding in the veggies I'm using one whole green bell pepper and half of a medium onion both of these are chopped once all that is combined you are going to add about two tablespoons of your seasoning that you made earlier once you add the seasoning make sure you combine it and then we are going to be using one can of chopped tomatoes now I normally use a can of tomato sauce but I wanted to actually see how it would be using water in place of the tomato sauce because I wanted it to be as little harm as possible because I do know people here are on a strict strict keto diet I'm not as strict as I used to be because I am close to my goal but I do want to have good keto meals that are great on macros for you guys and honestly adding the can of water I couldn't even tell that I'd add the can of tomato sauce so I think I'm gonna start doing that more often anyway because if I can put up some cards without even realizing it i'ma do it another secret ingredient is black soy beans I promise you you won't be able to tell that you don't have black beans in this chili but it will still have a hearty it feeling I can't have my chili without beans I'm so happy that I found a replacement that has one net carb per serving this is around the time that I added a third tablespoon of the chili seasoning now for this recipe I actually only used half the amount of salt that they recommended and I wish I would have used the full amount but I ended up just adding salt into the final product while I was cooking so you can do that a few what but I highly advise to use I believe hose a full tablespoon I only used half because I got lazy with grinding it I know and I actually had some trouble with my pressure cooker I'm not sure if I just didn't know how to use it but it was acting up I had to keep unplugging it and plugging it back I don't know if that was me and not knowing how to use it or the actual product I ended up using the chili setting which had it cooked I believe for 20 and 30 minutes and it came out perfectly so it turned out completely finished how to unplug it and plug it back in a couple of times so I think that was an error in my inability to figure out electronics apparently or it's not even an electronic appliance that's an appliance yeah so once your chili is cooled slightly I put it in containers and I'm actually using glass containers for chili because chili and the oil gets seeped into the plastic so that's just a little tip for you guys don't make the same mistake that I make all the time get some glass containers for your chili and I'm just going to be adding a serving of cheese and this chili I was actually going to eat after I filmed so that's why that one already has some cheese in it I'm next moving on to our salads I try I'm really trying to have a salad a day which means I make sure to try to meal prep salads so that way I'm kind of forced to eat them so for me sometimes I don't feel like a salad so I actually have two different types of salads that I'm going to be eating this week the first one will be the traditional cold salad so for this salad we're gonna go ahead and start with the chickens and that's gonna take the longest to cook I just have some boneless skinless chicken thighs and you can always have the bone-in skin-on that is great for extra flavor extra flap packed but for me I'm too lazy to deal with all that so I just get the boneless skinless it's cheap easy and readily available for me I'm just seasoning this with you know my seasonings of choice I have some garlic powder salt pepper cayenne pepper you can use any seasonings that you have on deck anything work for this salad and I'm just placing this in a 375-degree oven for 15 minutes to start and then I'm going to flip it and then cook it for an additional 15 minutes once that's cooled I just put that in a separate container I like to assemble my salads when I actually eat it so that is why I'm not actually cutting up all the ingredients and putting it in the salad I feel like that helps it taste better and it preserves the freshness of the greens a lot longer if you do that look at this spring mix that will have all the toppings on it I have some cucumbers I have tomatoes avocados some cheese crisps these ones are the parmesan I also boiled some eggs for the salads as well as just a grabbing those snack or just the start of a breakfast the cooked chicken that you saw earlier and bacon bits you can't have a salad without bacon bits and my dressing of choice for this one was the Marie's chipotle ranch it actually is not my favorite so if you guys have any suggestions for ranches I just can't get it right all the ranches that I've been buying lately I have not been liking so please help you girl out let me know your favorites in the comments down below so for the second salad it's not really a salad it's kind of like a saute I have spinach and this is a quick way to make sure you have something easy to throw in the skillet I'm actually just picking this up with about a tablespoon of butter and a little bit of garlic and then I'm adding my spinach in it we'll turn that down adding my seasonings of choice and I just kept it simple with some salt and pepper once that's finished salt painting I added the chicken into it and kind of just mixed it up just to warm up the chicken since I did take it out from the fridge I usually alternate between these three sauces today I was actually feeling like barbecue sauce and this barbecue sauce is actually a little bit higher in carbs but I actually do not like the sugar-free ones that I've tried and I'm not willing to sacrifice flavor over carbs so I just a lot of the grams of carbs in there and I usually only use half of the serving so I believe it's only three grams of carbs for the barbecue sauce that I'm using also if you guys know any good barbecue sauces you know what to do leave them down below because I really need it but honestly I just been making this work sometimes if I want a little bit of spice I add sriracha or some hot sauce and that is a simple quick easy meal um if you want a little bit more fat in this meal since it is kind of low in fat because there's only a tablespoon you can add some avocado you can also add cheese to this I load up on the cheese for the chili yeah I mean so I make sure to get my fat in there this saute I got to be a little skimpy on my fat yeah I mean and there you have it simple easy meals that you can use in whatever you want I hope you guys liked this wheel if you guys do like this video and want me to make more of them you know what to do it gives that thumbs up comment what you want me to try to recreate and make more low-carb friendly and I will see you guys in the next one bidding would you like it is look good you play when to move back at up to stop what what what


– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

[Preview] How the keto diet became popular as a treatment for epilepsy

And so in the early 1990s we in the ketogenic diet for epilepsy world were not in a great place The diet was really seen as a therapy of last resort only in children and for the most part even in the early 90s only in the United States

If you went to the American Epilepsy Society meeting, a great conference, you'd be hard-pressed to find anything about the ketogenic diet there in the early 90s Maybe a poster here and there, but no sessions, no lectures, really very little at that time Articles written about the ketogenic diet would put it into alternative medicine We now consider it more non-pharmacologic, that's often where it ends up But at the time it was perceived as alternative and we really came a long way to say it's actually not alternative, it's just different

Now today it is everywhere, it is all over the place You've seen some great screenshots in the Wall Street Journal this morning Amazing But this is from Time magazine, New York Times, they love to show bacon all the time I think the photograph is well

I think that maybe what it is We always kid around about it But the parents see this and the parents are interested and they're looking for other ideas for their children with epilepsy and it's great that this is coming out in the popular media

The DEFINITIVE Guide to the Keto Diet… for Entrepreneurs (or REALLY ambitious people)

Hey guys, so let's go Here is every single important thing that you need to know about the keto diet Now, just a quick preface, I'm passionate about keto for so many reasons other than just weight loss

Although ideal body composition is definitely part of the equation In an average day, I do three hours of walking on a treadmill, two hours of salsa, one hour of gym training and upwards of 12 hours of work; and so my reasons, and my perspective on keto are all based on optimizing all of that I also care about my insides, and I want to live to a very old age, and so, for all of that and more, not only do I do keto, but I truly don't see any other viable option if I want to be performing at the highest level possible So if you're interested in keto from just a purely look good, lose weight, type perspective, this video probably isn't for you If you're interested in a healthy ketogenic diet from the perspective of optimizing all aspects of your well-being keep watching

Now, I've spent hundreds of hours reviewing every book, video, podcast, lab tests; I'm an obsessive kind of person And what I'm about to give you is all of the important key takeaways So let's get into it So first the basics; A keto diet is one that consists of roughly 75% fats, 20% protein, and I could say 5% carbs, but really you just want to keep your net daily carbs below approximately 30 grams That's going to vary based on the individual

So how it works is this: when you heavily restrict carbs, again less than roughly 30 net carbs per day, and you consume about 75% fats, your body will actually switch from using carbs for fuel to using fat for fuel Now to put that into perspective, on average, we eat somewhere in the range of 250 to 450 grams of carbs per day Now, it's called the ketogenic diet because by using fat for energy, what's happening is that your body is converting fat into what are called ketones, through a process called ketosis Just think of ketones as the energy source So, if your body has carbs present, it's going to prefer to use that for energy since that energy can be used the fastest So when you restrict carbs, again, less than 30 net carbs per day, and you up your fats, your body will actually shift to using fat as a fuel source

And, whereas carbs are broken down into glucose for energy, fat is broken down into ketones for energy Now, here's the thing about ketones: they are a much more efficient and plentiful form of energy So when you're in a state of ketosis, it's almost like you have superpowers A lot of people like to describe this as it's like running on jet fuel, instead of just regular gasoline Your body loves ketones

So let's talk about all the benefits of a keto diet Now first off is mental clarity This one is a big one For as much as your body loves ketones, your brain also loves ketones as a fuel source So the improved mental clarity and focus that I feel personally while in ketosis is like night and day, and for me that's actually the most important aspect of ketosis

Again, I do a lot of stuff, so I need my brain to be firing on all cylinders Improved energy

A ketogenic diet will give you high energy that's consistent throughout the entire day Two reasons why First, on a traditional diet when you eat a meal with carbs, what happens is your insulin goes up, and when it comes down you feel tired You could even say that there's a bit of a crash You know what I'm talking about

Now, when you eat something that has an extremely high glycemic load, like cake, your insulin goes up even more and then you crash even harder Now, fat, on the other hand, doesn't spike insulin, so that means no crash and consistent energy Reason two: Fats, specifically ketones, are just a more efficient source of energy In fact according to some studies, it's almost two times as efficient as glucose So again, it's like using jet fuel instead of just regular gasoline

Weight loss and weight maintenance Now, the big thing to understand when it comes to the ketogenic diet and weight loss is Insulin, aka the fat storage hormone And now, I don't want to over complicate this, so just understand this

When you eat carbs, your body produces insulin as a response, which basically tells your body to store fat When you eat fat, your body doesn't produce insulin, and so you don't store fat Guys, there's obviously more to it than that but bear with me, I'm trying to keep things as simple as possible here and that's as simple as it gets Again, eat carbs, body produces insulin, store fats Eat fat, don't produce insulin, don't store fats

Now, if you're like me, you've probably gone your whole life believing, without a shred of a doubt that calories in equals calories out if you want to lose weight, you just have to eat less or not eat And, believe it or not, there's more and more scientific evidence that refutes that, Using the insulin argument as the cornerstone There are actually a bunch of people on youtube that are on low-carb diets that have tested the whole calories in-calories out theory by massively increasing their calorie intake to as much as four to five thousand calories per day and they've actually in most cases either maintained or lost weight

so to put that into perspective, 4000 calories is the equivalent of, like 55 eggs There's actually a book "Why we get fat" written by Gary Taubes This talks all about insulin, calories in-calories out, and basically this is an argument against that My personal experience has absolutely been the same I always used to count calories, I always used to restrict eating, even when I first started the keto diet I stopped counting calories months ago, so some days I eat more, some days i eat a lot less

And my weight has roughly stayed the same What it comes down to is that how much I eat just depends on what my body is telling me I used to fight cravings and now i embrace them and that's another thing too On a carb diet, I think your body can and does lie to you

It'll tell you to eat more when you definitely shouldn't On a keto diet, I feel like my body is actually honest with me So if I'm more active, i tend to be more hungry If I'm less active I tend to be less hungry Now what I'm about, to say is gonna sound absolute batshit crazy, but for the last month or so, I've actually started eating a lot more, and I've actually put on muscle and lost fat, and overall I'm actually down one pound, despite eating a lot more, a lot more I'll talk about that in another video

Anyway, point is that I don't count my calories, I just listen to my body and I'm the leanest that i've ever been and it's seriously effortless I just make sure that every meal is roughly 3/4 fat, 1/4 of protein and as low-carb as possible it's not that hard Also another reason why people lose weight so fast when they first go onto ketogenic diet; this is a big one, when you're in ketosis, your appetite actually declines big-time So when I ate carbs, I used to think about food all the time, like all the time

which that in itself, I think can make you fat, because that creates stress, which spikes cortisol, which also makes your body produce insulin Anyway, now that I'm using the ketogenic diet, i'd literally have to remind myself sometimes to eat Improved body composition

So, when you eat carbs, you're ging to retain more water weight, and on keto you're actually gonna shed that water weight and you also avoid bloating In fact, that's the main reason that, for the first week or two, people in ketosis often report huge weight losses They're shedding all that water weight And that's not a knock on the weight loss I mean if you're holding less water weight, you're going to look leaner, you're going to feel less bloated, and who doesn't want that? Me personally, I used to always feel bloated whenever I ate carbs

The ketogenic diet is also what's called a protein sparing diet, which in non-scientific terms, basically means two things: First thing: You have less muscle breakdown, meaning that if you lose weight you're going to lose more fat and less muscle Second thing: You have better protein synthesis, which means you actually need much less protein to build muscle Again on a keto diet, protein is going to be about 20 to 25 percent of your daily consumption So, if you work out a lot, you want to try to keep the protein a little higher, so maybe closer to 25 percent, and if you don't, you can keep things closer to 20 percent or even 15 You can play around with this one for yourself

Now in my personal experience, it really doesn't matter that much This was extremely hard for me to wrap my head around, since I've always been told that i needed massive quantities of protein to put on muscle In fact, one of the biggest mistakes that people make on the keto diet, and this is a mistake that I was definitely guilty of when i first started keto, is that if you eat too much protein, your body will actually start to use protein for energy through a process called gluconeogenesis Which will actually kick you out of ketosis and also make you feel a complete shit Curative benefits

So ketogenic diets are good for your heart, they decrease inflammation they improve digestion and kidney function, and they can prevent and cure diabetes, obesity, cancer, and various neurological diseases Now, me personally, before I started keto I suffered from some body inflammation, I had body aches, I had low testosterone and sex drive And I had horrible digestion I'm very happy to report that all of those are now not only non issues, but have dramatically improved I just feel much better There's also a ton of warranted speculation as to the longetivity benefits of keto

I say warranted speculation because, well there aren't a lot of clinical studies testing this specifically just yet, Just look at the blood test, or all of the diseases that keto can not only prevent but cure, and also just look at guys like Dom D'Agostino, and Jeff Bullock Right, these are two of the most formed up, these are two of the foremost keto researchers who remain in nutritional ketosis for most of the year They look like they haven't aged in the last 10 years Jacob Wilson is another one He's 38 now and he literally looks like he's 15

What to eat and what not to eat So, here's where people have the most questions on keto, and again, I'm going to keep this real simple I'm also going to describe a healthy keto diet so, technically there's a lot of artificially sweetened, low-carb ice cream-type crap that you can squeeze into the diet, but that stuff is garbage So if you want that information just go somewhere else So let's start with the stuff that you have to completely avoid, starting with the obvious

Grains So, that includes bread, pasta, quinoa, oatmeal, cookies; You've got to avoid these things at all costs Now, the less obvious Starchy vegetables, so those are things like potatoes, yams, off-the-menu milk

So not only is milk generally not healthy, but it's also surprisingly high in carbs One exception here is full fat milk, which if you are going to drink, just do it in small quantities Legumes This includes all beans, chickpeas, lentils, Not only are they high in carbs, but they're also notoriously very bad for digestion So what about fruits? Guys, I hate to tell you, but those are off the menu as well

So no bananas, apples, mangos, nada One exception here is berries, which are moderate carbs, so if you do eat them, very small quantities Beer, wine, cocktails Notice that I didn't say alcohol, because technically, hard alcohol is empty calories, meaning there's no carbs, no fat, no protein; so you can get away with it, but in moderation When I go out, my go-to is a mojito without sugar or just a straight whiskey

Also worth noting that when you're in keto, you're going to catch a buzz much faster I don't drink a lot, but when I do, if I have two drinks in one or two hours I'm pretty intoxicated Beer and wine are very high carb, and 99% of cocktails are- they're just garbage, but they're also loaded with sugar, they're high carb as well, so you just have to avoid them Now, the following foods are not going to knock you out of ketosis, but again, my focus is healthy ketosis so you should just try to avoid them Artificial sweeteners So you will never kick your sweet tooth if you're loading up on garbage like splenda, which is just loaded with chemical bullshit If you need a sweetener just stick to something natural like stevia, or monkfruit

Now, you should also avoid refined fats, so these are mostly oils, like sunflower, corn, canola, soybean and grapeseed oils Also margarine To avoid these, just generally speaking avoid fast-food Ok, so what should you eat First up remember, once again, every meal you want to be aiming for roughly 3/4 healthy fats,1/4 protein and as few carbs as possible

So let's start with the healthy fats My absolute favorites for cooking are coconut oil, grass-fed butter, and ghee, and sometimes leftover grease from cooking certain meats like bacon For salads, definitely olive oil And for my coffee, I like to add MCT oil, which is actually a more refined version of coconut oil, and again ghee Adding healthy fats to your coffee on a keto diet is not only normal, but it's delicious

It something called bulletproof coffee, you probably heard of it before We'll talk more about that in another video Now when it comes to vegetables, you actually have to be careful here as well You want to focus on leafy, non starchy, above the ground type vegetables My personal favorites are spinach, lettuce, kale, radishes, squash, zucchini, cauliflower, broccoli, tomatoes, asparagus, bell peppers, bean sprouts, and arugula I also love carrots and onions, but those are actually higher carb and so if you do eat them you have to eat them in small quantities

When it comes to protein, what you want to do is you want to focus on higher-fat type meats and fish Some of my favorite includes salmon, steak and ground beef Now, with ground beef make sure not to go lean here, I usually go with the 80/20 which has about a 50/50 fat-to-protein ratio Now, you can also eat things like chicken and pork chops, I certainly do, but just keep in mind that they're very low in fat and so if you do eat somethign like that, you want to eat it with more fat in conjunction So if I'm eating chicken, I'll just eat more avocado or some macadamia nuts to compensate

As for my favorite protein on keto, definitely eggs They are delicious, nutrient-dense and very, very, very convenient Also if you like to count macros, eggs are just going to make your life so much easier; because they're roughly six grams of fat and six grams of protein it's pretty easy to add up When selecting your proteins, I always try to buy stuff that's free-range, grass-fed, hormone-free, cage-free, in the case of eggs, just try to buy as natural as you can

It makes a huge difference Alright so, now let's talk about The avocado This is an absolute must on a keto diet It's also technically a fruit, but I didn't mention it earlier because, like, come on, Who thinks of an avocado as a fruit? So when I order my groceries, I literally order like 15 at a time and I pretty much eat an avocado, sometimes even two, with every single meal Good thing I live in Colombia, because avocados are aplenty here So a bunch of reasons that I feel like avocado is not only something that you should eat, but it's actually essential So the most obvious is, it's just delicious

And it mixes so well with any protein The second reason is micronutrients And this is probably the most important reason The keto diet is notorious for being deficient in three key minerals: sodium, potassium, and magnesium So when people say that they feel like crap on keto, it's usually because they're deficient in one of those three things

So as fate would have it, avocados are actually rich in magnesium and potassium, and to get around the sodium issue, just make sure to sprinkle a little colored salt I like Himalayan pink salt onto everything, not just the avocado I sprinkle it onto everything And not only does salt make the avocado more delicious, but when you eat an avocado with colored salt you're going to cover those three most important micronutrient bases right there Last up, let's talk nuts

Nuts are keto friendly, although not all nuts are created equal Now the absolute best nuts on keto are the ones that are highest in fats and lowest in carbs, obviously, which are going to include macadamia pecan brazil and walnuts Almonds are moderate carbs, so you can eat them but you want to try to limit them My favorite overall thing to eat on keto is almond butter, which I recommend you make yourself since when you get it in a store it's really hard to find sugar-free almond butter and also they tend to use low-grade oil So, it's super easy to make at home

All you have to do is just roast some almonds, blend them in a high-power blender with coconut oil and you have a delicious snack Now, nuts to avoid Pistachio, cashew, that's a big one, and chestnuts, are all very high in carbs and so, you want to avoid these pretty much at all costs Generally speaking, also try not to go crazy with nuts I had a bad habit of overeating nuts just because they're so tasty and they're so convenient, but, like, a big handful of nuts can be as much as 700 calories, so

– Overeating nuts will definitely make you fat, and not to mention nuts have a lot of omega-6, which is highly inflammatory when consumed in excess I eat nuts every day, but I definitely feel my best when I limit the amount of nuts that I eat to roughly a small handful per day How to measure your food

If you're just starting out, you've got to measure your food My recommendation for measuring your food is to use myfitnesspalcom Don't focus on calories, instead just focus on making sure that your meals are roughly following that 3/4 fat 1/4 protein formula Now, here's an example of a typical breakfast for me: one tablespoon of coconut oil, 50 grams of cauliflower rice, 50 grams of zucchini, three eggs 125 grams of avocado Now, as you can see on the screen, when you put that all into myfitsnesspal, my ratios of fat-to-protein are roughly 3 to 1, Perfect

Now if you paid attention to what you just show on the screen, you may have noticed that the total carbs looks pretty high It's 24 grams And that 125 grams of avocado looks to be loaded with carbs However, when it comes to carbs, you actually only want to count net carbs So net carbs is total carbs minus dietary fiber minus sugar alcohols

So that 125 grams of avocado actually has about 10 grams of dietary fiber, so just subtract that from 15, and you get roughly five net carbs Thankfully, myfitnesspal actually does this for you Pretty much all vegetables are going to have a good amount of fiber As for sugar alcohols, if you look at most of the keto snacks on the market, they tend to be loaded with sugar alcohols, which is how they get away with being so sweet while also being keto friendly Again, i just avoid most of that stuff, because it's crap

And I just love myself too much How to get into ketosis So when you first start a ketogenic diet, there is an initial adaptation phase, which is going to last an average of one to two weeks During this time your body is really confused because it suddenly isn't getting carbs for fuel, and so a lot of people report what's called the keto flu, or you're basically going to feel tired, exhausted, until your body fully switches over to using fats for fuel Now, people like to freak out about this, don't

You're going to feel a little tired, just drink some coffee Mark Sossin recommends you start out with something like a paleo diet, which is moderate in carbs, and then switch over to keto, instead of just going straight into keto, but I think that's completely unnecessary Now if you do want to speed up the adaptation phase, there are a few little tricks, a few things that you can do Full body exercise Without getting too technical, your muscles store what's called the glycogen and when you deplete that glycogen and you don't replenish it with more carbs, you're going to speed up the process of your body having to find a new fuel source, i

e fats Number 2, fasting You can choose to do intermittent fasting or full-day fasts to speed things up a bit, putting your body into a fasted state will naturally result in your body having to produce ketones for energy on any diet So it makes sense that this would help speed up an adaptation when switching to a ketogenic diet Tim Ferriss recommends full day fasts, and then also going for long walks, which, again, is going to help you to deplete glycogen

He also recommends supplementing with what are called exogenous ketones, which sounds fancy and technical, but basically these are just ketones that are produced exogenously, like, outside of your body, like in a laboratory So you can actually buy these on amazon, and with the recent popularity of the keto diet, there's basically a new exogenous ketone supplement every day Eat More Fat, so while you're fat adapting, I would even recommend eating closer to 85 or 90% fats It will definitely speed things up, and then you can always just shift back to your normal macro ratios once you're on the other side Personally, when I went through my keto adaptation, I did not fast, I did not test exogenous ketones, but i was already relatively low-carb, and I did eat closer to 90% fats

My initial adaptation took around five days Yeah, I was tired, but again, I just drank some coffee How to test if you're in ketosis So when you're ketosis, you're generally speaking you're going to feel it But the easiest way to test is pee strips

There are different types of ketones and the pee strips test for acetoacetate, which is less accurate, especially if you're keto adapted, since your body is gonna become more efficient at using acetoacetate And those trips are gonna show lower levels Now, I do still recommend this method, as it's very cheap and it's very, very, very easy, and at the very least it'll just tell you if you're in ketosis or not You just pee into some kind of container, you dip the strip in very quickly, you wait about 60 seconds, that strips gonna change color, and depending on the color intensity, in most cases, that's going to indicate how deep you are to ketosis Again, it's not super accurate, so I wouldn't rely too much on using the strip's just to tell you how deep you are into ketosis But they can at least just tell you if you're in ketosis

If you want a much more accurate way of testing your ketone levels, no doubt that you'd want to use a blood meter So where pee strips test for acetoacetate, blood tests tests for beta-hydroxybutyrate Now, me personally, I use a precision extra from abbott labs This is considered the gold standard when it comes to testing your blood's ketone levels This will run you 40 bucks on Amazon

You'll see a lot of videos talking about how expensive the strips are When I first started buying them, they were about five to six bucks each, but very recently, they've become much cheaper I find them on Amazon for close to a buck each depending on how many you buy I think that's it probably in response to so many new keto blood test products coming on to the market And this is also actually extremely easy to test You just put the strip in, prick your finger with a lancet that comes with any ketone blood testing device, put some blood on the strip, wait about 10 seconds, and then you'll see your ketone level

What should your ketone levels be? Ketone levels are measured in milimolar, and nutritional ketosis is considered anywhere from 05, to 15 mmol Now, your ketone levels are going to fluctuate throughout the day, so don't worry too much about trying to have the highest possible ketone levels The important thing is that you're in that range

If you're not, you screwed up somewhere, so maybe you had too many carbs, or too much protein, and you need to figure out what happened and fix it Now, a lot of people fixate on trying to get their ketone levels as high as possible i do personally, definitely notice that I'm much sharper mentally and overall I just feel much better at higher levels, but seriously, don't worry about this too much Just make sure that you're in that nutritional ketosis range of 05, to 15

So what else do you need to know? There's a couple of other things I'm going to address here very, very, very quickly First up is cheat meals I think that cheat meals on keto are very, very stupid, although some people do do them the initial adaptation, like i said, takes about a week to two weeks, however if you look at pioneers in ketogenic diet research, like Stephen Phinney and Jeff Bullock, these guys have published studies showing that our bodies are still making adaptations to the ketogenic diet as far as six months and longer I'm seven months in, personally, and i still feel like my body is adapting

So I don't recommend cheat meals because they kick you out of ketosis and you're not gonna get that long term adaptation benefit Eating out So eating out could definitely be challenging, you have to be very careful with the sort of sauces and crap that comes with your food My personal go-to's if I eat out, a cheese burger without the bun, without any sauces, bacon, bacon cheeseburger Also, if it's available, I'll just grab a salad with some sort of protein and lots of avocado, eggs, bacon, just get creative here

And guys, the last thing I want to say keto is- i said keto diet, ketogenic diet many times in this video but, Keto is definitely a lifestyle It is a lifestyle

And so, if you want to just use keto to lose weight, and then you go back to a carb based diet, you're going to gain that weight back If you want to use keto, try to use it for the right reasons I listed out all the health benefits, Of course, the body stuff is fantastic, I love it Who doesn't want to walk around with a six-pack all day? i was never- I've always been pretty strict, and a carb diet for me honestly was just it was torturous I was always thinking about food, my weight levels would always fluctuate, my energy levels would always fluctuate, and my blood tests weren't that great as I mentioned my test levels were low, my sex drive was low The keto diet, the keto lifestyle has completely fixed all of these things for me

i feel incredible I'm able to, I can have a very active life I'm a very ambitious person And without this ketogenic lifestyle, I just definitely wouldn't be able to accomplish what I am now able to accomplish So if you're going to go keto, it's a commitment

Think about it a lot before you make the decision, and when you do make the decision, stay for a minute Good luck guys, I really hope this video was helpful I put a lot of thought and time into making it as informational as possible, without going too extreme in any particular individual theme, and yeah I hope this was just really, really, really helpful Also one more thing

If you did enjoy this video, please give me a like And I highly encourage you to subscribe to my channel Not only am I making a lot of keto videos from the perspective of just a really ambitious person So if you're an ambitious person, definitely subscribe to my stuff But I also have a vlog that we're doing right now we're doing two episodes a week? ketogenic diet is definitely a focus in addition to my occupational stuff, my workout stuff, my expressive salsa stuff

I got a lot going on, I think it's pretty interesting I think you guys will enjoy it, and If you want to check it out, please do, and definitely give me a subscribe I would love if you did that Thanks and I'll see you guys in the next video


Now, I don't know about you guys, but I want to blast it I want to crush it

I want to absolutely dominate So the question is, does keto jive with this? Is keto for athletes? I don't know, let's find out Hey, Jim Schultz here for F Cubed and livefcubedcom trying to cut through all the riffraff Man, just sift through all that rigmarole, and give you guys some simple and clear information that you can begin to apply right away to reach your physical fitness goals

Hey, if you're new to the channel, man, first and foremost, thank you so much for checking us out today Man, I am so appreciative of your time I am so appreciative of your attention If you might consider subscribing that would mean so much to me, man New videos coming out: fitness, finance, faith

Those are the three Fs inside of the cube We got new videos coming out every single Tuesday, so it would really mean the world to me, if you might consider subscribing and hit that little bell so you can be notified whenever new videos come out And make sure you stay tuned till the end today, man, cuz I have a special bonus ready to go for you guys here today Keto and exercise – when it comes to low carb performance, man, is a ketogenic diet for athletes? I mean after nearly 20 years on the competitive bodybuilding stage that is the question that I want answered Not only for you guys, but for myself

I want to know, like, is this how I should be fueling my body? Is this how I should be fueling my system? And I'm gonna drop the punchline on you guys right now – maybe – but probably not Now, I know, that's gonna rustle some jimmies out there in the keto crowd, but I love you guys Man, I love you guys so much, so just give me a few minutes to explain So in the previous video, we laid out the keto diet pros and con And on the bright side: a keto diet could really help to control hunger, by kind of eliminating those blood sugar spikes, it could jumpstart a very inconsistent approach to nutrition to begin with, and it definitely showed some promise when it comes to neurodegenerative conditions

But on the dark side: it's gonna bring you face to face with the 'keto flu', it might be really hard to stick to you long term, and maybe the biggest drawback, maybe the biggest con of all, it is not superior to any other diet when you control for calories and protein in terms of keto and fat loss or keto and weight loss – ouch But today, I want to focus exclusively on performance This is such an important topic, man, that I think it commanded its own video I want to talk keto and training, keto and bodybuilding, keto and just overall performance What does that look like? Well, what it really boils down to is your fuel source, right

We're really talking about carbs or fats, glucose or ketones, has one been shown to be superior over the other, when it comes to performance? That's what we want to look at right now, today Well, in that first video, in the first video of this series, the ketogenic diet basics, we kind of walked through a very simple explanation of how that process works When your body reaches a state of ketosis, you then have ketones and ketosis, and your body starts to burn those ketones, starts to burn up that fat as its fuel source Well in a similar way let's walk through how does your body use carbohydrates? And I don't want to do this in like a Biochem 101 way or in Anatomy and Physiology way, right? We're not starting for midterms I want to do this in a practical and pragmatic way and it's basically this – you eat carbohydrates, those carbohydrates get turned into glucose, that glucose gets converted into glycogen, and then your body burns that glycogen as its fuel source as its form of energy

So what does science have to say about this? Well, a lot actually But before we get into the specific studies, I want to come right out of the gates, I'm gonna come right out of the chutes and I want to challenge this whole notion that, 'hey, Jim this is how our ancestors used to eatthis is how our ancestors used to eat, so this is how I should eat

While they were running around being chased by lions and riding zebras, this is how they fueled their bodies, so this is how I should fuel my body – maybe But just because we used to do things a certain way doesn't necessarily make it better – it doesn't speak anything to its effectiveness I mean, hey, we used to ride around on horses and buggies waiting for the milkman to come by and drop off a few quarts for the week And now what do we do now? We order our milk (made from almonds) on Amazon Prime to be delivered later that day And our cars? They drive themselves

Forget about horses and buggies – cars – that drive themselves So times, they have changed, and I think we can all agree, they have gotten better Still, however, there is some interesting research to suggest, if you poke around long enough you will actually find that keto for endurance athletes appears to show a little bit of promise For example, in a 2016 paper, Jeff Volek, a very prominent keto researcher showed no significant difference in resting muscle glycogen or the level of depletion in ultra marathoners despite two different fuel sources: carbs versus fats Both groups appeared to recover similarly which is some indication that their performance may have also been very similar but if you turn to more of a high intensity short burst style of training there are a number of studies that questioned keto's ability to fuel these high-powered training sessions

Louise Burke, another prominent researcher in this area even said, after scanning over most if not all of the low carb high fat research, she said "although adaptation to a low-carb high-fat diet ketogenic or not increases the muscles capacity to utilize fat as an exercise substrate there is no proof that this leads to a clear performance advantage In fact, there is a risk of impairing the capacity for high-intensity exercise" And in that same publication, Hawley and Leckey actually had similar findings, a very similar conclusion: "despite renewed interest in high fat, low carb diets for endurance sports, fat rich diets do not improve training capacity or performance, but directly impaired rates of glycogenolysis and energy flux limiting high intensity ATP production" So again, maybe if you're an endurance athlete, keto makes some sense – maybe keto has some merit in that context But if you're a bodybuilder, or just a regular person looking to be the leaner, stronger, faster, keto doesn't look too promising, man

I mean keto and performance – looks like nothing but downside Keto and fat loss – looks like no clear upside So you put those two things together, and it appears that keto might not be the answer So I say, man, if you're an endurance athlete and you like keto, then it seems that keto might have a home But if you train in more of a high-intensity fashion – if you train in more of a, you know, high-powered, in short bursts, which is more like a normal traditional workout that most of us do, then it looks like keto might not be the best answer

It looks like keto could very well be impeding your progress Okay but maybe you're thinking keto: low carb, high fat, long endurance, high intensity, maybe you think, Jim, that's all well and good, man Like that all sounds really really solid, but if I'm being straight up with you, dude Like that's not what I struggle with That's not what I have questions about

What I need help with is, man, I just struggle to get to the gym, I just struggle to get off the couch, sometimes Well, then you need to download The Mystery Behind Motivation – this is a little ebook that I put together a couple of years ago And I'm making it available to you guys right now completely free All you have to do is mosey on down to the link below in the description and download that guy right now And it is a quick, super easy read, and I wrote this little ebook with one singular goal – to light the fire inside of you

physically and financially And hey, man, as always if you guys liked this video please hit that like button down below, that would help me out so much Hey, if you didn't like the video, if I rustled your keto jimmies a little too hard, then you hit that dislike button – you let your voice be heard

But still, maybe share the video with a friend, maybe you subscribe to the channel, and we will see you guys next time

GAPS and Keto for Brain Health

hey glad you're here today we're going to talk about the GAPS version of the ketogenic diet The Gut and Psychology Syndrome, or the GAPS diet really goes after your gut flora and it gets that gut flora to stop sending signals to your brain to say like hey be depressed hey have autism hey stim hey be super anxious that's what the GAPS diet is about is about fixing your gut and the ketogenic diet is about being in ketosis so your brain is running on ketones, not on glucose because there's not enough glucose in your intake to keep your brain going your brain can run on ketones and those ketones and they're not completely sure how this works but those ketones are what makes people with like schizophrenias keeping people with autism people with Alzheimer's and people with severe seizure disorders that aren't otherwise controlled by drugs are either their seizures go down to zero or they go from like a hundred today to like two a day and so this is the the ketones that your brain is running on is what the really powerful part of being on the ketogenic diet is for brain health if you go from the gaps diet to the ketogenic diet that is pretty easy like head out the sugar or cut out the honey and cut out the fruits the ketogenic diet is something that really I try not to say it's a cure-all because it doesn't work for everyone but I want to say for like the 80/20 principle 80% of people really are gonna benefit from the ketogenic diet and so that's something I would encourage you if you have the time if this is something you want to do I would go ahead and try I don't I wouldn't say that it's something you have to do like for three months at a time to see any benefit I really think that those ketones are like really healing to the brain and so if you can do it for a month or even two weeks I think that that's definitely worth it I am committing to one month out of this summer that's all I'm committing to that I'm for sure doing it for my kids I'd like to do it all summer but we'll see how how it goes and that's something that I think that you would benefit from as well so that's the difference between the gaps diet and the ketogenic diet and then just a quick rundown of the questions that I always get of what's allowed on what on the gap state can you drink alcohol and this is something that people always want to know yes and so to do the gaps version or the yeah the ketogenic version of the Cape's diet you're gonna want to stick with distilled alcohol so like vodka whiskey the ones that don't have flavors in it like that's all I can think of off the top of my head I think Jenna's just flavored with like berries or herbs or something so the hard alcohols that are really just 100 percent alcohol are completely fine you want to stay away from like beer or even wine wine as' like red wine is something that you can fit into your ketogenic diet but you need to be careful because because half a bottle of red wine which is two cups probably has your entire carb count for the day in it so I would just like watch the carbs on the red wine but that is something to stay on gaps because we're doing talking about the gaps version of the ketogenic diet you definitely want to avoid light beer I know that some people on keto drink light beer like one or two of the Michelob Ultra is but that's like but there's too much wheat in that like it's gonna mess up your system it's gonna feed those pathogenic bacteria we're trying to starve out with the gut the gaps diet so yeah we just talked about alcohol that coffee coffee black coffee is allowed on both gaps and the ketogenic version of the gaps diet you can put coconut cream in it that's a pretty low carb heavy whipping cream is something that is allowed on keto but it's not allowed on gaps and so that's something that you're gonna kind of want to see how it works cream is one of those things especially raw cream is something that people that are on the advanced stages of gaps might be able to handle but for most of you if you're trying to heal your gut at the same time that you're trying to heal your brain then you're gonna want to stick with coconut milk so that full fat coconut milk is really good then monk fruit is something to sweeten or stevia to sweeten I don't like stevia and coffee but you're my own your mileage may vary so alcohol and coffee let's just circle around the alcohol again so alcohol is something that especially if you have a child with a disability maybe you are using alcohol and maybe a less than healthy way but it might be something that you're just doing to cope that's like that's your own personal choice but I just want to remind you it is a toxin it is linked to leaky gut and it's something that's not healthy for your body like in the gaps and keto we're trying to clean up bonnie's that's not healthy for your body but your mileage may vary like I said and I'm definitely not judging you because I will admit that I don't completely abstain from alcohol either so it's not a free-for-all just because it's caps legal but it's also not going to mess up your microbiome that you're trying to reprogram or the ketones that are going to your brain so that's what I wanted to talk about today was the gapps version of the ketogenic diet and a lot of you know me from posting my story of trying to heal autism with the gaps diet and the gap size something I was comfortable with talking about but what you don't know is at the same time and this was about eight years ago that I started what can I eat now which is my introduction version to the gaps diet and I started health unknown happiness I also put my daughter on the ketogenic version of the gaps diet which is a very low carb and I did that because I had seen that the ketogenic diet can help with seizures and gaps is already pretty low carb so just dropping it down a little bit to be low carb enough for her to be in ketosis is something that I wanted to try but I wasn't comfortable sharing with the public but now that the ketogenic diet is actually almost mainstream I want to see now I am comfortable her doctor knows that she's been on the ketogenic diet and that we're doing it again this summer my parents know like everybody in public knows the school knows and so this is something that we're 8 years ago people were like they were just viscerally yelling at me telling me I was gonna give my child permanent damage now this is more accepted and if you look at the literature in the past 80 years and even longer the ketogenic diet has been used for seizure control which is what made me think I needed to try it because my daughter had suspected seizures they weren't ever diagnosed and we did do the formal studies that show that she did not have seizures but it was just something that I'm like mmm well maybe if she is since we're already doing dietary intervention this is something worthwhile to try and actually she thrived on the ketogenic version of the gaps diet and I could tell when I bumped her addict ketosis which we'll go into in a little bit I could tell that she just didn't do as well like she needed to be both on and in ketosis thanks for joining us I'm Kara from health home and happiness if you want to check out the links below I'd love to see you click over on to my blog and the different resources that I have for you I'd also love it if you would subscribe and then you can hit the notification bell to always be alerted to when I post a new video and if you want to like and comment I love those as well comments I try to answer all of my comments so if you have any specific questions about doing the ketogenic version of the app diet let me know and I can either point you in the direction of someone else that knows more or I can answer you to the best of my abilities thanks for joining me here today and I am glad you were here

How to Start Keto Diet for BEGINNERS ✅ (2018)

what's up guys, this is Los and I am your Keto Superhero! On today's episode of Keto Thoughts we talk about Keto for beginners – how do we get started? I'm gonna take this – and you know what I'm gonna keep it on Eff it

I'm here to save the day, and talk to you about Keto for beginners A lot of people want to start on Keto because as Google says, it is trending up People are like, "oh man I want to jump on the bandwagon!" Sir or madam – first off don't do that, because you're going to fail, if you look at it as some, like, trend or you look at it as some, like, fad you're essentially going into it with the thought like, "Yeah I'm gonna do for a little bit then I'm not not gonna do it" It's gonna suck, you're not gonna like it so if you want to do Keto for starters – you beginners – you noobs – you need to do it as a lifestyle Okay? It's got to become a lifestyle because there's a chance you're not gonna love it at first

So fair, that's a fair thing to say You've got to give it a shot The easiest way to do keto – I'm gonna – I'm gonna – I'm gonna blow your mind ,and I'm gonna say gradually start to do Keto, rather than jump into it You don't jump into the pool when it's really really cold cuz it's freezing you're like, "Oh my god" and then like someone else is like, "Go in there!" you're like, "I don't want to go!" Then, you jump in the pool, put your legs in,and then you sit down kinda, like, kick the water and you're like, "Yeah it's kind of hot, like, I'm gonna go ahead I'm gonna go ahead!" And then you go in, you're playing ball, it's the SAME thing with KETO Same exact explanation

Insanely good analogy that I just gave you because jumping into Keto is more than likely gonna get you to jump right back out – because it's quote-unquote "freezing" It's like that analogy that I said So what I would do is, I would first start removing carbohydrates Let's just say you have to get about 75 grams – err 75 percent of your food should be fats, right? Let's just say 10 to 15 percent should be carbs and the rest is gonna be proteins

Okay, the first thing you do if you're a beginner is, I would start making that switch, and slowly doing it – let's say, normally, you eat about a hundred grams of carbs You measure it with, like, MyFitnessPal You go, "Man like I need about 150 grams of carbs a day! Well I wonder why I'm always tired?" But anyways – I'm no doctor I'm just a man in a cape The way you would do that, is you would start to, like, remove some stuff so say like, "All right I'm gonna take 50 grams off by, like, not having these potatoes, or, like ,not having this oatmeal will take 30 grams off!" And slowly start to move it, slowly start to up your fat and take down your protein just a little bit

When you start to gradually do it it becomes a little bit easier of a habit It becomes a little bit easier to manage, to maintain, and then you get everything started Now you're kind of jumping into keto as a beginner I would always try to, like, create, like, cheats It's like playing a game and then, like, having the codes

You want to have the codes so you can win I used to be obsessed with cookies Still am Honestly, I'm not gonna lie – like pretty much, like, I'm addicted to cookies That's why I don't eat them, because it's like, I gotta eat all of them

So I found this delicious treat – full disclosure – I am an affiliate and I've advised this company before so don't come at me, like, "Oh, like, hey man?" What do you want me to do They're called fat bombs They taste like a better, more delicious peanut butter They've got macadamia nut butter, they've got chocolate hazelnut, the flavors are insane right? So I eat one of those packets It increases my fat, it makes me satiated, that means full

So, like, as a beginner, I used to eat more of those and put that on top of stuff I would find like a super low carb thing, put some stuff on top of that – Get some more calories in So try to find easy and fun ways to do this I'm gonna say this again – Like, this is the channel where we say normal shit I'm not trying to like, change your life forever and be like, :This is the most strict thing!" if you're super EXTREME crazy strict on stuff, you're more than likely gonna fail

So if you jump off the bandwagon, get back on the bandwagon It is a strict thing because you've got to get into a ketogenic state, but don't kill yourself and freak out My kid wanted to eat a pancake and she was like, "Can we have a pancake? You never eat with me! because you're super keto!" I had a pancake with her I'm not a b*stard My diets gonna be fine

I'm not a fitness model yet I could have been p*ssed off but I was like, "You know what? I'm a super dad like the Cape says

" She's happy, I'm happy I'll be keto in like two days Don't stress out if something happens You're in a business situation and ,like, you're not used to it -just just do it man! You've got to be comfortable with you and your strategy and how you do things Okay? So don't sweat the small stuff – but always be aware and be cognizant that you do have to hit a certain amount of fat and a low amount of carbs so you can be in ketosis, all right? Test your ketones with a bunch of keto strips The precision Extra is a great way to test your Ketones, and that's it! It's super simple – It's a beginner's guide The biggest part of a beginner is, like, don't freak out man – because people can be like, "All you've got to do – all these things!" Like, listen

You're not the keto police Leave me alone I'm gonna get keto in my own way, I'm gonna get into ketosis, and I'm gonna be fine Once you're good with it, you develop your own relationship with the foods you want to eat, the way that you want to do keto – make it your own I see too many people being like, "You can't have white monsters! You can't have too many Brussels sprouts! You can't have too many steaks because it's got protein!" Hey

Hey Keto Cop take it the F down! Chill I'm gonna make mistakes, and I'm gonna have brussels sprouts, and I'm gonna have a white monster – and I'm gonna be in ketosis If you don't like it, do keto your way

That's what you guys need to realize – you're not fighting anyone else's battle but your own Find the basis, the best way to do keto I'm actually gonna make a guide Guide made now it's down there

One is our Keeping It Keto group it's on Facebook Click the link in the description There's a lot of great information It's a super positive group – people are always there to help

we're there to help we'll give you great information, and try to help you in your keto journey too We're gonna make a keto guide on the beginner's guide to keto That'll be available for you as a download for free as well As always, I am Los, this is Keto Thoughts

Subscribe and press the little bell That'll give you notifications, because it helps me become more famous and more popular in the world of keto Thank you guys! I'll see you soon I want to thank you for watching this video, but I need a favor I need you to subscribe, I think that's down here

I will show up in your life Join the notification crew, and if you want to watch more videos go here, here, or there Okay? See ya