New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Zero Carb vs. Low Carb on Keto?
so today we’re going to talk about the difference between zero carb and low carb when you’re doing key tail okay because they’re not the same there are certain foods that have zero carbs and there are certain foods that are low carb that have very small amounts of carbs now realize it’s the carb that determines whether you’re going to get into ketosis or not the higher the carb the less the ketosis the lesser the carb the deeper the ketosis and ketosis is fat burning so here are the foods that have zero carbohydrates all meats lamb chicken pork etc all fish all seafood sardines which is a type of fish butter coconut oil olive oil whole cream or heavy cream coffee MCT oil there are other foods that I didn’t mention but I just want to give you the ones that are most commonly consumed and by the way there’s something called the insulin index I talked about this and I have the scale in my book okay but the insulin index is a scale of foods that are non carbohydrate in nature and those are the foods like fat and protein that have the capacity to influence insulin and the glycemic index is a scale of carbohydrates that affect blood Sugar’s ok so high in the scale would be foods that will turn the sugar really quick and raise the blood sugar low in the scale or carbohydrates that have the least effect on blood Sugar’s okay like a celery for example that would be very low high would be jellybeans okay so now let’s talk about low carbohydrates so even though eggs are extremely low there is a small amount of carbohydrate in eggs like just slightly more than a half a gram per egg but it has just a tiny amount of carb so we’ll keep it in the low carb range now vegetables are very low on the glycemic index we’re not going to even count them in the equation of figuring out your carbs we’re gonna actually ignore these because we want you to consume large amounts of vegetables but just realize that a fiber is a carbohydrate but fiber has no influence on insulin but there carbohydrates and vegetables that may influence blood Sugar’s to a certain degree but typically it’s going to be very low and by the way when you look at the nutritional facts on the back label you’ll have carbohydrates total carbs okay then you’ll have the fiber then you’ll have sugar okay so you want to always deduct your fiber from the total carbs to get your what’s called net carbs so that’s what you’re working off of and also you would deduct your sugar alcohols okay that’s like alternative sweeteners okay so now we have half-and-half like something you’d put in your coffee one tablespoon is just a little bit more than one gram so it’s low but there’s still a small amount hummus one tablespoon gives you two grams it’s low but there’s still some in there berries one cup is 21 grams of carbs and 15 grams of sugar so out of everything this would be the highest but because the fiber and berries it’s low on the glycemic index so it’s considered low carb lemon juice which we don’t really talk about very much but there is a small amount of carbs 5 grams of carbs in one whole lemon okay nuts one cup equals 28 grams of carbohydrates in 6 grams of sugar now that compares with berries maybe a little bit more so it’s still low-carb because we’re gonna deduct the fiber the fiber could range anywhere but depending what nut you’re consuming could range between 9 and 10 or up to a 12 grams so that brings the carbohydrates down and usually people are not consuming an entire cup of nuts maybe they’re doing 1/4 of a cup so this is considered lower carbohydrate certain nuts also have higher amounts of sugar for example cashews have the most sugar content so those are the ones that you probably want to avoid walnuts are probably the best and they also have omega-3 fatty acids then we get to seeds 1 cup of seeds is 14 grams of carbohydrate so considerably lower than the nuts but look at the sugar it’s one point eight grams of sugar for an entire cup so it’s a much better than nuts so sunflower seeds are great pumpkin seeds are really good okay sour cream 1 tablespoon is like point 3 grams of carbs very small amounts but there’s still some in there whey protein powder 1 cup gives you 13 grams so there is carbohydrate in whey protein powder okay then we have olives 1 cup gives you a grams of carbs but of course olive oil is zero avocado 1 cup 12 grams of carbs realize there’s a good amount of fiber in there too and then one gram of sugar so this is pretty good to do on keto the more that you lower your carbohydrate the more you go to ketosis so let’s say you’re struggling well then look at some of these items here in maybe you reduce berries and nuts okay or you substitute seeds for nuts there’s always things that you can do to keep bringing your carbs down lower and lower but also realize that some of these proteins here have an effect on insulin and you don’t want to do a high protein diet you want to do a moderate protein diet more of that data is in this book right here alright guys thanks for watching hey if you’re liking this content please subscribe now and I will actually keep you updated on future videos
This Post Was All About Zero Carb vs. Low Carb on Keto.
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In this video, Dr. Berg talks about the difference between zero carb versus low carb when you’re doing keto(ketogenic diet). It is the carbohydrates that determines whether you would get into ketosis or not. The higher the carbs, the less the ketosis and the lesser the carb, the deeper the ketosis and ketosis is fat burning. Insulin index is the scale of foods that are non-carbohydrates in nature (like fat and protein) that has the capacity to influence insulin. The glycemic index is the scale of carbohydrates that affect the blood sugars.
Zero Carbs Foods:
• Sea Foods
• Coconut Oil
• Olive oil
• Whole cream (Heavy)
• MCT oil
Low Carbs Foods:
• Half and Half
• Lemon Juice
• Sour Cream
• Whey Protein
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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. 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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