What’s Missing in a Keto (Ketogenic) Diet?
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so today I’m going to talk about what I believe is the missing food in most Kido plans and I’m talking more about the traditional ketogenic diets and the reason I’m creating this video is because I I watch other videos out there with people starting keto and I’m looking what they’re eating so I just wanted to create this video on what I believe is missing and a lot of these plans that are recommended out there so when you’re on a keto plan the carbs that you eat are between 20 and 50 grams per day protein is moderate and the fat is anywhere between 70 to 80 percent of your total calories and the big category of food that I think people should include would be vegetables now typical keto plan doesn’t emphasize eating more vegetables but less because they’re a carbohydrate however there’s a lot of people that are consuming a lot of vegetables I’m not talking about those people so you have people that are deducting the vegetable carbohydrates to try to come up with this number right here I believe that you should not count the vegetables in their leafy greens and other vegetables that have are low on the glycemic index number one they’re mostly fiber and fiber even though it’s a carbohydrate does not influence insulin at all okay and you’re never gonna find anyone that’s going to gain fat on eating vegetables that being said a lot of people have a problem digesting vegetables certain vegetables are high in antioxidants for example in spinach which can actually cause kidney stones and arthritis and all sorts of issues other people are sensitive to lectins which is another anti nutrient and they have a lot of digestive issues however working with thousands of people I have not found that to be the norm it’s actually a smaller group of people who have a sensitivity to the anti nutrients for the vast majority they seem to do very well and they might need to gradually work up to more and more vegetables and I’m actually talking about a minimum of seven cups of vegetables which is actually pretty easy to do if you break it up into two salads but here’s why I recommend it number one you can transition into ketosis faster because of the amount of minerals in the people’s potassium and magnesium what we’re trying to achieve by doing ketosis is to handle insulin resistance that’s a big problem to solve and when you increase these two minerals and other minerals in vegetables to the point where you can get into ketosis faster and with less side effects okay the side effects from the transition into ketosis call it keto adaptation problems whether it’s keto fatigue or keto rash etc can be easily solved by taking more minerals sea salt and B vitamins and one of the ways you can actually generate more B vitamins is the actual fiber in the vegetables which the microbes eat and your microbes actually make B vitamins and also you can create a more diverse group of microbes by consuming different types of vegetables different types of fibers now in some of the research being done on epilepsy with with where they put children on a ketogenic diet one of the side effects is acidosis and there’s some real interesting research of adding in vegetables to the ketogenic diet in reducing that acidity so you can actually reduce the acidity of ketones in general because they’re acidic as well as reducing the effects of the uric acid spike that does occur when you’re getting into hardcore ketosis and when you’re doing in a minute fasting uric acid does go up the solution for that is just to you know change the pH by adding potassium or magnesium alkaline minerals and this problem goes away pretty quick so in summary if you consume more vegetables and don’t count that into this calculation right here and also realize that when you’re counting carbs it’s the net carbs so you’re deducting the fiber so that’s another point right there that I didn’t even mention some people don’t even calculate net carbs they do total carbs which in their mind they think the fiber is going to actually knock them out of ketosis it’s not true so I recommend not even counting this into your calculations and also realize that you have the benefits of the phytonutrients okay which go beyond the regular nutrients like minerals and vitamins anyways I just wanted to mention this one point of emphasizing more vegetables on a keto plan because I think that is a very common missing food group on a healthy ketta plan thanks for watching hey before you go would you mind putting a comment down below to tell me what you think about this video
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In this video, Dr. Berg talks about the missing food in the most ketogenic diet plan. The big category of food that should be included is Vegetables. Most of the time, people deduct consuming vegetable carbohydrate to try to come up with the carb macros which you shouldn’t include the vegetables because leafy greens and other vegetables are low in a glycemic index. Vegetables are mostly fiber and fiber even though it is a carbohydrate does not influence insulin at all.
Ketogenic Diet Plan Macros
• Carbs: 20-50g per day
• Protein: Moderate
• Fat: 70-80% of total categories
Here’s why it is recommended to Consume More Vegetables:
1. Faster Transition – Potassium and Magnesium
2. Less Side Effects
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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