The 5 Keto Macronutrient Tips
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hey guys in this video I’m going to give you five macro tips on a ketogenic and immanent fasting program okay these are macronutrients there’s some mistakes that people make so we’re gonna clarify them when they talk about this pie chart with 5% carbs in 20% protein and 70% fat these are not grams their calories % calories of the total calorie percentages that are not grants and the percentages I’m going to recommend our 5% carbs okay now this is for a three meal a day program it’s not for a intimate fasting where you’re doing two meals or one meal because then this percentage will go up because the way the ratios are with the grams but as long as you keep this between 20 and 50 grams you don’t have to worry about if it’s 5 or 6 or 7 percent okay number 2 5% of vegetables now because the vegetables do not have a lot of calories okay or the salad is not have a lot of calories has a lot of mass 7 to 10 cups of vegetables come out to about 5 percent of your overall calories ok so even though this sliver is small it’s quite large and volume but I wanted to include it in here because it’s very very important okay then we have 20% proteins and 70% fat okay so here’s the first tip don’t consume your protein first why because it’s very easy to over consume protein when you consume protein in large amounts you spike insulin if you’re spiking insulin you’re gonna get tired after you eat okay you’re gonna feel like you’re sleepy so you want to keep it 3 to 6 ounces per meal now if you’re eating less meals you can go up a little bit but don’t go up too much if you don’t consume enough protein what happens the liver starts converting your own muscle to sugar or glucose as fuel so we need some but we don’t need too much so don’t consume your protein first do it second start with the vegetables or salad okay because this is the thing that most people probably don’t like as much up so if we have you eat this first get it out of the way you’re going to be okay so we want to consume seven to ten cups per day now if you’re doing three meals a day let’s do 10 cups are you’re doing two meals a day let’s do eight cups if you’re doing one meal a day let’s do seven cups okay that’s just some rough average you can drink your salad in a kale shake but you want to do the vegetables first it’s going to actually help a hunger for this as well it’s going to provide the fiber and there’s a lot of other benefits okay number three adjust the fats so we’re talking 70% of all your calories should be fat now this is misleading because these calories are more than double and density than these other calories okay but the point is that the fat can range from a little bit to a lot depending on what you need at first I’m gonna recommend you just go ahead and start and see how you feel after the meal if you’re bloated and you feel stuffed for hours and hours and hours you’ve had too much cut it down don’t keep making the mistake over and over and over again like so many other people for a week after week they’re not learning from the mistakes of consuming too much fat but if you don’t do enough fat you’re gonna be really really hungry so it’s really a kind of a juggle make mental notes of what you’re consuming that works for you and then stay consistent with that amount okay that’s how I’m gonna recommend hailing the fats okay carbohydrates between 20 and 50 grams now if your metabolism is slow do more 20 grams if it’s fast you can go a little higher now we’re talking about net carbs that’s the total carbs minus the fiber okay these aren’t total grams of carbs these are net carbs all right all right now we have hidden carbs you have to be careful because when you’re at a restaurant you have all these sauces you have soups you have gravies you have dressings the hidden sugars and a lot of the different products so realize that when you go out to dinner it’s a crapshoot and it’s very difficult to keep the carbs low but these carbs present things like the berries the hummus the nuts avocados I know the other carbs and these other foods okay we’re not talking about sugar carbs because over here we have vegetable carbs but these are in a different category because I really wanted to include these because if I don’t then people don’t consume them all right so that would be what a carb is and then the quality make sure that the quality of protein wild-caught grass-fed make sure your vegetables are organic higher dense nutrients like in kale for example are much better than you know romaine lettuce high quality fats avocado coconut oil things like that so in summary start with your vegetable then do your protein and lastly adjust the fats keep it really simple alright thanks for watching hey if you haven’t already subscribed press the button below and I will keep you in the know hey that runs
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Dr. Berg talks about the 5 keto macro tips when doing the ketogenic diet.
1. Don’t eat your protein first
2. Eat your vegetables and salad first
3. Adjust your fats from day to day.
4. Keep the carbs between 20-50 grams per day, BUT use net carbs (total carbs minus fiber), and watch the hidden carbs in restaurants.
5. Focus on the quality of food as well.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guides, published by KB Publishing in January 2017. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University.
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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. 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.
#keto #ketodiet #ketogenicdiet #weightloss #ketosis #ketomadeeasy #intermittentfasting
#keto #ketodiet #weightloss #ketosis