How To Do Keto Right

doing keto right I'm gonna explain some basics coming right up hey I'm dr.

Ekberg we're the Wellness for life and if you'd like to get as healthy as

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the ketogenic diet is getting more and more popular but what is it really all

about some people want to eat as much fat but it's really more about how much

carbs you're not eating so the whole idea is to reduce insulin and insulin

resistance so when we eat something with sugar or carbohydrate then the body has

to create insulin to get that sugar out of the bloodstream and when we eat carbs

we get a quick block blood sugar rise so we need a large insulin response and

over time that leads to insulin resistance and that's the whole purpose

of the ketogenic diet is to undo the damaging effects of insulin resistance

so what is a high-fat diet that's really the crux because most people think that

high fat is anything over 25% fat because most politically correct diets

are low fat which means 25% or less so when we get up to a 40 or 50 or 60% diet

they think that's outrageously high fat but the problem is 60% fat isn't high

enough because it still allows 40% of calories to come from carbohydrates and

protein and 40% is going to trigger a whole bunch of insulin still so carbs

have a very strong insulin response proteins have a slight insulin response

and fat has zero or negligible insulin response so what most people try to do

when they want to lose weight is that they just try to cut back on everything

that's called starvation and the body doesn't like starvation in

the long run so it's not sustainable and that's why most restriction diets don't

work deprivation diets don't work so if you

cut back on the carbs then you have to increase something else and the only

thing that you can increase without creating more insulin resistance is fat

now the good news is there are healthy fats fat has been demonized because we

have all these terrible processed fats we have trans fats and processed

vegetable oils and shortening and all those fats are terrible they will kill

you but it's not about saturated versus unsaturated it's about processed versus

unprocessed so what you're looking for is whole healthy fats things like butter

and coconut oil and olive oil and even lard if it comes from a healthy animal

of course you can also include healthy vegetable fats and fish fats from

avocado and fish and nuts and things like that

those are all good healthy fats and you can eat as much of those as you like so

the key is in order to get the ketogenic effect in order to get the body to rely

more on fat burning than carb burning to train your body away from a carb

metabolism to a fat metabolism then which is the only way to actually start

burning the fat that is stuck on your body you have to get very very low carb

so we're talking some people can get away with about 50 grams of carbs a day

and they start transitioning into a fat-burning metabolism other people

they're kind of so stuck in their insulin resistance that they have to cut

way way back maybe as low as 20 grams a day to help the body to transition and

make those changes so a ketogenic diet can be very beneficial for most people's

health for some people it might be the only way

to lose weight without starvation and if we starve ourselves it's not sustainable

because your body will protest and you'll go right back to what you were

doing so how do you get into the ketogenic diet how do you transition

into it without feeling bad all the time so first you want to try to cut out your

processed foods they're usually very high car but they're also very low

nutrient so cut out the white sugar the white flour all the breads and cut out

all of the processed vegetable oils that have no nutrients and are full of

chemicals and rancid byproducts those are the things that interfere with your

health so once you've got those out of the way now you have a more

nutrient-dense food supply for your body and then once you've done that you're

less dependent on carbs already or not you're gonna have fewer cravings so now

you start gradually cutting back maybe cut back 10% per week on carbs and

increase gradually a protein and fat and then once you're more into sort of like

a Paleo diet you've eliminated grains you're eating mostly vegetables and meat

and fish and healthy fats now your body is ready so now you can cut your carbs

way way down and you want to keep track of your carbs you want to keep a food

diary so that you know how much is going into your body and now you want to get

it down to 50 40 30 20 grams whatever is necessary for you and everyone is

different it depends on how our metabolism or size or activity level how

insulin resistance we are how long we've had it so the only way to be sure is to

measure your ketones in some way and you can do that by urine or blood or by

breath and then the next question is once you're in ketosis you're doing fine

you're losing some weight how long do you need to keep

that up how long is a right time well for some people they might want to do it

for a lifetime for other people they may not need to do it for a lifetime so

after you've done it for six months or a year or two then you might feel like

you've reached your health goals maybe you have no cravings you've reached a

stable weights you're feeling good at that point you can either continue to

doing it or you can try to reintroducing some carbs and I would do that very very

gradually and I would really notice how the body is doing and the main reason

that you would want to do it is just to give yourself a little bit more variety

of foods so you can still on a keto diet what you want to have is a lot of

vegetables vegetables are low carb they have a very low glycemic index meaning

that your blood sugar doesn't rise very much because they have a sugar low

degree of sugar that is embedded in fiber so it's released very very slowly

in the body so you can have as much non starchy vegetables as you like on a keto

diet but again if you've met your weight goals and your health goals then you

might want to start looking at a more variety of foods then introduce it

slowly notice the changes and make sure that you don't start developing any

cravings or insulin resistance or anything like that so at that point

you're basically transitioning into a paleo type diet and again the number of

carbs is going to be different for everybody at that point some people may

not need to stay in ketosis so they might get up to 70 80 grams of carbs a

day and still be fine with that but it's still a low-carb diet and you want to

understand that white sugar and white flour will never have any major place I

mean if you have a teaspoon here and there it's probably not gonna kill you

but it will never have a place in a healthy diet for humans because it's not

what we're designed to eat if you enjoy this kind of content

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