3 Tweaks to the Traditional Ketogenic Diet
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hey guys hey listen in this video I want to share three important low carb high fat ketogenic tweeks okay or tips whatever you want to call it number one the ketogenic diet basically says that you can do 20 to 50 grams of carbohydrates okay a lot of times people don’t differentiate what carbohydrates they’re using we do potatoes fruit a doughnut a bagel and they get confused with vegetables and I want to talk about that first because if you take one cup of spinach 20 grams of carbohydrate is only two and a half cups okay if you do 50 grams is six point to five cups so in your mind if you’re including the vegetable family and you’re doing 20 carbs you’re doing like only two cups of spinach that’s not going to give you the nutrients that you need to keep you healthy and the vitamins one cup of kale 20 grams is one cup 50 grams is one and a half cups imagine just having that just small amount that’s not enough one cup of bell pepper one cup is 20 grams two cups is 50 grams 1 cup of spring greens like a salad mixture to two and a half cups would be 20 grams six point two five cups of these 50 grams so in other words you want to consume 7 to 10 cups of vegetables that’s tweak number one and don’t let this gram dosage restrict your vegetable intake you want to keep this high because if you do ketogenic diet without the vegetables you tend to end up with the fatty liver ok number two we want to add intermittent fasting to the ketogenic diet the ketogenic diet doesn’t normally have intermittent fasting they allow snacks okay so why do you want to do that simply because the principal or the physiological fact that every time you eat right whether it’s fat or protein you stimulate insulin to some degree and if we want to handle in some resistance pre-diabetes we have to include intermittent fasting as part of this eating plan okay number three nutrient-dense fats when you look up a traditional ketogenic diet it doesn’t differentiate the types of fats that you need you could mistakenly just consume all of your fats to MCT oil which by the way doesn’t have a lot of fat soluble vitamins in it or like heavy cream they don’t differentiate hormone core moans in that milk product or not or vegetable oils they don’t differentiate if it’s soy or corn oil or some other other oil that could be harmful because it’s GML here are some healthy fats like the fat that’s normally in proteins that you eat like in different meats like grass-fed beef something like that or grass-fed dairy the normal fats in there those are actually good for you coconut oil grass-fed butter olive oil olives avocados nuts nut butters fish while caught those are the types of fats that you want to make sure that you have in this eating plan and those are the three tweaks that I would recommend thanks for watching hey you probably already subscribed but if you haven’t press this little button down below and I will keep you updated
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Dr. Berg talks about 3 important tips with the low carb, higher fat ketogenic diet tweaks.
1. 20-50 grams of carbs
-go with higher quality of carbs. Don’t worry about including your vegetable carbs as a part of this formula.
2. Add intermittent fasting to a ketogenic diet. Every time you eat, you stimulate insulin to some degree. Adding this will help reduce insulin.
3. Nutrient-dense fats. You want to ensure you consume fats that higher amount of nutrients – wild caught fish, grass fed meats and dairy, coconut oil, grass fed butter, olive, olive oils and fish.
Hey guys, in this video I am going to share this 3 important low carb high fat ketogenic diet tweaks. The ketogenic diet basically says that you can 20 to 50g of carbohydrates and a lot of times people don’t differentiate what carbohydrates they were using. If you take 1 cup of spinach with 20g of carbohydrates, there is only two and a half cups. When you do a 50grams there is only 6.25 cups. So in your mind if you are including the vegetable family and you are doing 20 carbs you are doing like 2 cups of spinach that is not going to give you the nutrients and vitamins that you need to keep you healthy. 1 cup of kale, 20 grams is 1 cup, 50grams is 1 and a half cups. Imagine having that in small amounts, that is not enough. 1 cup of bell pepper is 20 grams, 2 cup is 50 grams. 1 cup of spring greens like a salad mixture, 2.5 cups would be 20grams, 6.25 cups would be 50 grams. In other words, you have to consume 7 to 10 cups of vegetables that is tweak number 1. And don’t let 20-50g dosage restrict your vegetable intake, you got to keep this high because if you do ketogenic diet without the vegetables you tend to end up in a fatty liver. Number 2, we want to add intermittent fasting into the ketogenic diet. The ketogenic diet doesn’t normally have an intermittent fasting, they allow snacks. So why do we have to do that? Simply because of the principle or the physiological fact that everytime you eat whether its fat or protein, you stimulate insulin to some degree. If you want to handle insulin resistance prediabetes, we have to include intermittent fasting as part of this eating plan. No. 3, nutrient dense fats, when you look up a traditional ketogenic diet, it doesn’t differentiate the types of fats that you need, you could mistakenly just consume all of the fats to MCT oil which, by the way- doesn’t have a lot of fat-soluble vitamins in it or like heavy cream, they don’t differentiate hormones in that milk product or not. Or vegetable oils, they don’t differentiate if it is a soy oil or corn oil, or some other oil that could be harmful because its GMO. Here are some healthy facts, the fats that is normally in the proteins that you eat, like in different meats like grass-fed beef or grass-fed dairy, the normal fats in there are actually good for you. Coconut oil, grass-fed butter, olive oil, olives, avocados, nuts, nut butters, fish, wild caught
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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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