The Ketogenic Diet: Calorie Confusions & Details When Doing Keto and Intermittent Fasting
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hey guys dr. Burke here in this video we’re going to talk about the macro confusion on a ketogenic and in a minute fasting plan okay macros are the percentages of carbohydrates proteins and fats on a certain plan okay that’s what that means now some of you don’t have a confusion and others do have a confusion and if you really understood this before you’re really gonna be confused after I’m done with this so the first thing I’m gonna say is I’m really sorry you’re gonna kill me after doing this video because it’ll put you in a little bit of a confusion but at the end I’ll clear it out okay so watch this whole video all right and I’m sorry that I had to do this but I just need to bring it up I mean this is why I haven’t done this video before because I didn’t want to add another layer until maybe people got started and starting becoming successful because if you watch this video as someone that’s just starting you’re probably gonna give up because it is a little confusing but let me just kind of let the cat out of the bag and explain why it’s confusing okay now typically if you look up keto you’re gonna see that the percentages are 5% carbs 20% protein and 75% fat okay but now we’re gonna add in another variable we’re gonna add in in a minute fasting which confuses everything okay we’re gonna go to two meals a day and then for some people down to one meal a day okay because those percentages then change okay now just to keep this simple I’m gonna be using throughout this video 1,800 calories for three meals a day on average it could be more it could be less 1,500 calories total for two meals a day okay and 1200 calories for one meal a day and this is just average of what I found people do alright it could be different for you but the point is that these calories reduction don’t go down in a certain rate they have their own rate of change in other words if you’re starting out with three meals 1,800 calories and then down to one male we’re gonna reduce the amount of total calories at a certain rate that has a certain variable on itself that’s not really dependent on three males two males and one middle so it has no mathematical similarity so that’s number one confusion okay because what happens as you reduce the frequency of eating okay you start retaining more nutrients so if you’re going to consume 1800 calories for three meals and keep the calories the same and 1800 calories for one male it’s gonna be really hard to consume that much fruit okay so we have to reduce that and that throws up the percentages right there all right so that’s confusion number one or actually could be two and then we have another variable I wanted to add in their actual non starchy vegetables that are not included in these carbs right here these carbs are like berries avocado nuts tomatoes carrot beet okay these carbohydrates are non starchy like leafy greens broccoli kale these other vegetables and this comes out to like five percent okay so what I want to do is I want to show you in three meals ideally you should have ten cups divided by three so what does that come out to three and a half cups of salad per meal okay just envision that so we want at the end of the day ten cups of vegetable or salad for a three mil when you go to to meal because your body is more efficient you’re gonna go eight cups of vegetable or salad so that would be like four and four four cups four cups with each meal that’s not hard to do right and then when you get down to one meal the salad or vegetable would be seven cups of vegetable or salad and again that’s a nice sized salad and again this is just average if I’m going to do one meal today I’ll do ten cups of salad but I’m just giving you just kind of what I’m gonna be building into this to make it doable for the average person because as you reduce your frequency of eating you actually do not need the same amount of nutrients because you go through different metabolic adaptations so your body actually holds more nutrients and if you can keep it to 20 grams or less that would be even better okay but for going from three meals to two meals to one meal you can keep this the same okay you can keep this the same so in other words keep in 20 grams 20 grams 20 grams that’s going to alter the percentage of total calories so that’s another confusion people have but now the thing to focus on is just keep your carbs below 30 grams okay 20 would be ideal lat 30 on average whether it’s three meals two meals or one meal just for the day okay you can divide it up any way you want alright now the next confusion I’m sorry to do this to you we’re gonna talk about proteins the percentage of total calories will stay the same 20 percent 20 percent and 20 percent over here that carbohydrates that’s going to change the percentage of total calories of carbs are going to change but protein is going to stay the same all right but what’s gonna change is the grams of protein in the or the ounces okay so on average on a three meal a day program you’ll do four ounces like three to six but let’s just talk about let’s just use four as an example so four ounces of protein per meal on a two meal per day in a minute fasting five ounces per meal okay that’s 75 grams if you’re doing a one meal a day eight ounces of protein for that meal okay again that’s an average you could have more a little less so that’s the confusion number that six yeah okay don’t worry I have more confusion for you so we have that variable right here and then we have the fat variable okay so this is the wild wild card because what happens in the beginning when you’re doing this program you’re gonna need more fat as you start doing it you’ll need a little less fat because your body is eating your own fat so you want to basically go based on your hunger and not doing too much so you’re not too stuffed okay but an average for a three meal program you would do a hundred and forty grams per day two meal would be 113 grams and for a one meal you do 86 grams of fat okay so that’s the confusion and now here’s the solution okay I am building a calculator for you so you can plug in what you ate and it’ll tell you if it’s correct or what to focus on okay so you’re welcome I’m gonna really work on trying to get that Dennis soon as possible number two the meal plans on my site under recipe I already have all this stuff built into it so all you have to do is go there and follow it and you can visualize the foods that you should use alright so I hope that helped you maybe not now you’re totally pissed off at me but I wanted to kind of bring this up let the cat out of the bag and we do have a solution but it’s a little complex let’s focus on that and not these complexes but for those people that want to know there you have it alright thanks for watching hey before you go definitely sign up for my free keto course I put a link down below it’s on messenger in Facebook but it will give you all the basics it’s very quick it’s like three or four videos and it’s free check it out
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Dr. Berg talks about the confusions and complexities of figuring out your macros on a keto and intermittent fasting program.
Most ketogenic plans is based on one meal a day, which is easy to understand, but when you add intermittent fasting, another variable. Because when you go from 3 meals a day to 1 meal a day you will reduce your calories. And we also wanted to include veggies to this pie chart, because is another factor that most people neglect. As you consume your carbs, you can keep in your 20-30 grams for each meal. Then you have protein, which you want to keep the 20% of total calories, but because you are reducing the frequency of eating, you will lessen the gram amount, (or the ounces). Then you add the Fat Variable. In the beginning you need more fat, then as you adapt, you need you’ll less. However, most protein already comes with fat and the best way to deal with fat is to go by hunger and not always by a rule. If you are hungry, add more fat, if you are full, add less. Just don’t let yourself get bloated.
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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.
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