now I have done a lot of articles on how to do keto the right way but I wanted to include a new article for beginners
with all the updates but I want to make it really really simple so let’s just start with the basics
how to do keto the right way 2022
a lot of people ask how to do keto the right way and lets begin with introducing ketone.
ketone is not a fad it’s not a carbohydrate it’s not a protein it’s kind of a combination or it has characteristics of
both a fat and carbohydrate but it’s not either it comes from fat but a ketone is an
alternative fuel source and the way that you get ketones is you simply lower your
carbohydrates in your diet or you reduce the frequency of eating and this is why
we recommend a low carb diet with in a minute fasting and that way you can maximize your ability to make ketones
advantages of ketone
ketones have many advantages versus regular glucose fuel number one and it will increase your oxygen in your
body number two it increases your energy number 3 it supports the brain in fact
your brain prefers ketones over glucose same thing with the heart if your heart
is damaged or your brain is damaged ketones are the answer and they can
bypass the mechanical damage pathways and feed the tissues directly most of
the body tissues can run in ketones but some parts need glucose and this is the
confusion that people have they think they need to consume glucose to get glucose no there’s something called
gluconeogenesis , glucose neo New Genesis the creation of your body can make glucose if it needs
it from fat ketones proteins you don’t need to consume carbohydrates to get
glucose now it does take time to turn the fat into ketones it’s going to take
between 3 to 5 days it all depends on how damaged insulin is in your body how
damaged your pancreas is if you are a pre-diabetic if you are a diabetic if
you have insulin or is instance, it’s gonna take longer and longer to adapt but by lowering the
carbs and going in in a minute fasting you’ll get there a lot faster that explains how to get in ketosis you lower
the carb and you lower the frequency of eating
why would you want to do ketosis? what is the big benefit of doing that?
well you’re gonna lower insulin and most people have high
insulin rarely does your doctor ever test you for insulin they’ll test you for glucose but not insulin if they did
they probably would find higher levels of insulin the tests that you would want
to do is called Homa – ir and that will pick this up too much insulin causes insulin resistance
insulin resistance is behind pre-diabetes insulin resistance is behind metabolic syndrome high blood
pressure a fat in the gut area right through here and pre-diabetes leads to diabetes so in reality diabetes stems
from high levels of insulin at certain point and so keto and in amana fasting will lower insulin and that is the big
benefit of doing this there’s a lot of other benefits too you can reduce fat and your liver you can improve your
cognitive performance you can improve your mood you can help decrease blood
pressure decrease inflammation improve your energy and decrease your a belly
fat but the real big benefit that allows you to do this eating plan is your
hunger goes away okay without being hungry all the time it makes it really easy to do long-term as a healthy
lifestyle and there’s even an additional benefit if you’re doing intermittent fasting that’s a toff adji basically
what this is it’s a recycling of garbage in your tissue so all the damaged protein the protein that your body
doesn’t need it’s clogging everything up guess what your body will recycle that and turn that into new amino acids
that’s one of the big things about etapa G to do this you have to fast at least for 18 hours so the combination of
Quito and if’ work very very nicely together because if you just do Quito without in a minute fasting and your
metabolism is slow you may not achieve your weight loss goal or your other goals because it would take a very very
long time and sometimes it’s not going to work why because the frequency of eating in general will trigger insulin
so the frequency of eating is actually very very important in relationship to you lowering insulin all right.
healthy keto plan versus dirty keto
if you wanna how to do keto the right way , of course we recommend the healthy keto and this basically is
higher quality ingredients grass-fed Wow caught pasture-raised versus conventional type foods right here with
healthy keto you’re focused on nutrient-dense foods with dirty Kido you’re really just focused on keeping
your carbs low when you do healthy keto you end up looking a lot better than doing their dirty keto
alright the rule of thumb is don’t eat unless you have hunger okay unless you
have the sensation of being hungry when you’re doing the healthy version of keto
and you’re doing enough leafy greens and vegetables okay and you’re doing enough
healthy fats and you’re improving insulin resistance you’re not only going to be full but you’re going to be
satisfied now if you look at the pie chart here we have about 5 percent carbs of your total calories and then 5
percent vegetables which by the way actually adds up to a lot because if you
look at the carbohydrates and vegetables you – the fiber giving the net carb it
doesn’t come out to a lot of calories so if we look at the total carbs which would include like berries hummus nuts
and seeds there’s a little bit of carbs in those and you combine the vegetables
that’s like 10% then we have 20% protein and then we have 70% fat now the fat looks like a lot but realize fat is
basically double the calories of other macronutrients but if we actually look at an actual
with your food on the plate if you just look at it like this to keep it really simple have to play it vegetables okay a
coordinate would be protein and quarter be fat but because protein is fat usually come together that’s going to be
pretty much half your plate that’s what it should look like the benefit of the vegetables are the vitamin C and
minerals other nutrients and phytonutrients so thats how to do keto the right way.
heres the plan for how to do keto the right way , okay I’m going through this really fast
but I wanted to give you the simple overview of all the most important things so now let’s just put
it all together ideally when you wake up in the morning if you keep your carbs
low you’re not going to be hungry so you want to skip breakfast and push it forward to the point where your
breakfast now becomes your lunch so don’t eat in the morning you can do coffee or tea so ideally your first meal
would be at lunch right here and then your second meal would be a dinner so
you’re doing two meals a day if you keep this within a six-hour window that will give you an 18 hour fast now what’s
really magical about 18 hours as that’s when the etapa G starts you start getting some really cool benefits the
way that you’re gonna avoid snacking between the meals is you’re gonna add a
little more fat with this meal and this meal to be able to go longer okay and then as you start doing it and becoming
more adapted you can kind of cut back on some of the fat because you’re gonna be
burning your own fat and your own fat is the healthiest fat that you can burn but
the key is this 18 hour fast right here if you have to snack but within your eating window fine if you need to do
that but we don’t want to snack after the dinner all the way to the next first
meal you can drink fluids you want to take electrolytes and B vitamins for sure and sea salt that’s a necessity but
we recommend you you don’t eat anything become foods that are really good to
focus on would be pasture-raised eggs okay Organic it’s all possible shellfish
fish sardines meats organic cheese now a lot of people don’t do well in cheese cheese has a lot of hormones it’s not
good for people with prostate issues is not good with people that have allergies
so some people do not do well in cheese personally I do a small amount of cheese
and if I’m going to consume cheese it has to be grass-fed organic I usually
get European cheese and I don’t have a tremendous amount but you can overdo it with cheese olives that’s a must
avocados lots of vegetables 7 to 10 cups very beneficial nuts for some people they don’t do well on that especially if
they’re prone to kidney stones you have to be careful with almonds ok as well as spinach so I’d avoid those if you’re
prone to kidney stones also seeds like sunflower seeds perfect on a ketogenic plan alright here you have it how to do keto the right way.
7 different benefits of low carb and ketogenic diets
1. Weight Loss
So low carb diets have been conclusively shown to be more effective than low-fat diets for weight loss.
Low carb diets reduce insulin levels allowing us to access our stored body fat more easily. They reduced
hungerallowing us to eat less. They may even create a metabolic advantage, meaning we simply burn more calories
when we’re low carb and they may even help us with food addiction problems.
2. Improved Blood Glucose Control.
The supply of energy from our food to our tissues is at the core of our metabolism
and the regulation of our blood glucose is an important part of this.
You will simply have fewer spikes in energy on a low-carb diet the insulin or sugar crash
that many people experience during the day is a result of consuming high GI or
highly processed carbohydrates that result in rapid rises in blood sugar
levels and the insulin response that follows reduces our blood sugar levels
quickly and that often leaves us with low energy levels and when we consume
fewer carbohydrates we can better regular our blood glucose levels
avoiding these energy spikes. Let’s talk about Type 2 diabetes control of blood
glucose is critical for people with type 2 diabetes now type 2 diabetes is defined
by having blood glucose levels that have raised beyond normal and people who are affected by this disease they’re
effectively intolerant to carbohydrates and it seems crazy to me that the
first-line dietary advice is still to consume carbohydrates although
thankfully the tide is turning with more and more doctors seeing the power of
using low carb diets in the management of type 2 diabetes.
Specifically low carb diets lead to improved hba1c which is a test we use to
see how blood glucose levels have been over the past few months and low carb
diets can reduce dependence on medication if diabetic patients don’t
address their carbohydrate consumption they can usually expect to be taking
ever-increasing doses of medications as their disease progresses through the
years and low carb diets can even put diabetes into remission. See when I was
training just a few years ago it was commonly accepted that type-2 diabetes
was a progressive… worsening disease which couldn’t be reversed but only
could be managed. Now thankfully we know that is just not the case and we see
more and more people reversing their type 2 diabetes. So just as the ketogenic
diet can help type 2 diabetics manage their condition more easily the
ketogenic diet may lessen the risk of developing type 2 diabetes in the first
place by avoiding all those nasty refined carbohydrates.
So what about type 1 diabetes? People cat with type 1 diabetes can expect to see better
control of their blood sugar’s have fewer hypose and use less medication.
3. low carb diets improve cardiovascular risk markers
When we’re talking heart attacks and strokes here and it’s a common
concern that people have about low carb and ketogenic diets is the increased fat
consumption that goes hand-in-hand with them however the science shows that this
isn’t true and in fact it shows that low carb diets improve many of the markers
that are commonly associated with heart disease.
Firstly, it improves HDL.
We’ve all heard about the great cholesterol battle HDL versus LDL … good versus evil
l and whilst much of the focus seems to be on lowering LDL think statin
medications very little attention has been paid to raising of the good
cholesterol levels to HDL and this is probably because drug companies have
failed to provide medication to do this to date. The good news is that low carb
and ketogenic diets are particularly effective increasing HDL levels.
It also improves LDL particle size. Many scientists now believe that we’ve been
focusing on the wrong thing when it comes to “bad cholesterol” and it’s the
size of the particle that matters rather than the total number.
So whilst low carb and ketogenic diets often result in raised LDL levels
The particles are larger and fluffier which are thought to be less damaging to the
walls of our arteries. Thirdly, low-carb diets reduced triglycerides.
Now these are the fats that are made in the liver when too much carbohydrate is consumed
and we see significant improvement in triglyceride levels on low-carb diets.
So much so that some doctors use them to see where the patients are actually
sticking to their low-carb diets.
Moving on from cholesterol onto other risk factors for heart disease …
High Blood Pressure Now hypertension is well known
to be the single biggest risk factor for heart attacks and strokes but raised
insulin levels caused the kidneys to retain fluid which leads to higher blood
pressures. It will therefore come as no surprise that cutting the carbs has also
been found to cut blood pressure. Abdominal obesity is also improved.
I mentioned weight loss earlier but low carb diets are especially useful at
getting rid of that fat that is carried around our waist because this fat
actually inside our abdominal cavities around our internal organs and it’s that
that makes it so bad for our health. Fatty liver disease but it’s not caused
by alcohol. Fatty liver disease is caused by the excessive consumption of refined
carbohydrates. Now small but promising studies have
shown rapid reversal of fatty liver disease with
low-carb ketogenic diets Now I just want to close this section by looking at
those risk factors altogether because we have a name for it it’s called the
metabolic syndrome. Anyone with three or more of the
conditions that we’ve talked about listed down on the right hand side of
the screen now has got metabolic syndrome and that amounts for about 25
percent of the Western world but why is this important? Because about 75%
of people who have a heart attack or stroke are also found to have the
metabolic syndrome. Now low-carb diets and ketogenic diets
seem to be effective improving all of the individual elements of the metabolic
syndrome which suggests to me that it is really addressing the underlying cause.
4. It reduces inflammation in the body
Excessive consumption of highly processed carbohydrates elicits an immune response in the body in the form
of inflammation, if your diet regularly consists of highly processed
carbohydrates your body will remain in a state of inflammation which over time
can have a detrimental effect on your immune system. Now we’ve already
discussed heart disease and diabetes but beyond that chronic inflammation can
also damage DNA leading to conditions such as cancer.
Now smoking is still the biggest cause of cancer in many countries but surprisingly obesity is in
second place. So it’s not hard to see how weight loss might reduce your risk of cancer.
Beyond that ketogenic diets are currently being investigated for how they may help prevent or treat certain cancers.
One theory is related to lowering blood glucose and therefore
insulin levels. Another study found that the ketogenic diet may be a suitable
complementary treatment for people who are already taking chemotherapy and
radiation for certain cancers. Arthritis, one of the best ways to improve
arthritis in weight-bearing joints is through weight loss but reduced
inflammation may result in less joint pain particularly for those who suffer
conditions such as arthritis and Autoimmune disease the reduction and
inflammation that goes along with a ketogenic diet is currently being widely
researched in a range of autoimmune conditions and the role that the
ketogenic diet plays in reducing chronic inflammation is a very exciting area of research.
5. Brain function
Improved concentration, we already talked about stabilizing blood glucose levels and
overcoming those mid-afternoon energy slumps. This in itself is going to help
your concentration but beyond this being in a state of ketosis means that your
brain will also be using ketones as an energy source and many people report a
sense of clarity and improve concentration relating to this. Improved sleep.
To be fair when people start off initially on a ketogenic diet they often
report worse sleep whilst they’re becoming adapted but beyond the first
few weeks there is anecdotal evidence that some people experience a higher
quality of sleep which of course helps with daytime energy levels and concentration.
Epilepsy, for many years now ketogenic diets have been used to
manage certain types of epilepsy particularly in children where medication
has been unable to control their symptoms. It’s currently being researched
to treat or prevent conditions such as Parkinson’s disease, Alzheimer’s, ADHD and even some sleep disorders.
6. Improved skin health.
Another, really, exciting area is how a low-carb diet can affect our gut microbiome diets that
consist of high carbohydrate content particularly processed carbohydrates
have the ability to alter gut bacteria that can result in acne. A high number of
foods associated with skin health, particularly those that contain vitamin A
also fit really well with the ketogenic diet and the final point in this video…
7. It improves health in women with PCOS.
PolyCystic Ovarian Syndrome or PCOS is an endocrine disorder that causes
enlarged ovaries with cysts irregular periods and
fertility issues and if you have a look around the internet you’ll find loads of
anecdotal evidence suggesting that this condition can be helped by following a
ketogenic diet and whilst research is limited into this area there is some
evidence to support these claims. So overall I hope that has shown you that
there is lots more to low carb and ketogenic diets beyond weight loss.
I’d love to hear your thoughts which of these areas do you find the most
interesting. if you wanna learn more about How to do Keto Right just leave comment below the article.