How Much FAT Should You Eat On Keto? #ketotransformation

How Much FAT Should You Eat On Keto? #ketotransformation


getting my caffeine in for the day just finished up doing school with the kids and it’s kind of crazy figuring out the new schedule of getting the school done before I have to come on here at least getting them started so yeah I just finished up doing in my group schooling with the kids and getting them started on their stuff and now I am here with you guys so it’s working out new school years are always crazy trying to reorganize schedules and everything so but I am here so if you are here don’t forget to give me a little bit of a hello and I will say hello to you guys and I’m gonna take a couple more swigs of this while I’m waiting for you guys to get in the room now that one’s pretty good Dave likes that one so we have a whole bunch of these he just bought a case of the starblast which kind of tastes like blueberry I think I don’t know I told him I’m no respecter of flavors I don’t really care so also don’t forget if you’re coming in here um right now or if you’re coming in later don’t forget to give this video a thumbs up so that the YouTube algorithm will help share it with others who need it I really am passionate about this subject and I’d like to get the word out and explain myself a little bit so there’s a reason that I am talking about that today I will go into that in a second after I say hello so don’t forget to say hello if you are here on the livestream and I will say hello back let’s see who’s here Oh Jennifer custom one main woman is here thank you for the compliment I don’t feel like I’m looking fab today I feel like a day late and a dollar short this morning literally putting my makeup on while I’m doing the school with the kids like between things like we’re reading scriptures and while they’re reading their verses I’m like but hey you made it work we made it work I got my makeup on my face and I’m happy about that pinky pink welcome epiphany London welcome Linda Hardman good to see you dairy-free Kido welcome I’m glad your kid is having a good nap right now naps are nice I love and love naps oh I wish I could have one every once in a while Hey Judy s welcome Beth buck is here for a few minutes and then she’s going to Zumba oh man they still love Zumba you should use new butt all the time there’s just not a good Zumba schedule for me now and so now I do ballet and clogging but Ellen jazz jazz is the new one but I miss Zumba it was so much fun and someone so much less stressful than jazz is so yeah and Brandee C is here hello and kido tia is hair I don’t think I’ve seen you before kiddo Tia welcome welcome to the group welcome to the chat yeah I’m always I was always glad when new people show up and that’s why I don’t forget to give a thumbs up to this video helps the YouTube algorithm get things out there so that people can see it Rebecca Smith welcome I don’t think I’ve seen you before either maybe I have I’m not sure it’s hard to read it’s hard to remember I know I know the ones that come back every week and the more you comment on my videos the more I start to recognize you but I’m it’s still kind of like overwhelming at this point trying to keep track of everybody I used to be able to keep track of everybody who watched my videos and commented and everything and now it’s just it’s a lot of people so it’s hard to keep track but yeah welcome everybody I am so glad you’re here ok so since we are almost 4 minutes in I think I’ll just get started if you’re if you come in um you can always say hi I’ll come back and look and see it in in a minute but I want to get started on this subject because I feel like it’s really important and it’s misunderstood there is a particular reason why I decided to talk about this today and that is because I don’t know if you guys watched my latest weigh in video I think in my weigh-in video I talked about how I am only doing these weight loss macros or two more weeks and then I’m going to go on maintenance and there’s been some confusion about that I’ve had quite a few questions on how I come up with my maintenance calories why I’m doing maintenance calories to the point where later literally I was called out this morning by someone who I don’t even know like I I still don’t I can’t wrap my brain around it but she basically said that I don’t need to be in maintenance ever and that I’m just like kidding myself that I’m gonna like lose too much weight and that it toys with the body to be going up and down in calories and what else that I should give up all sweet things not happening not happening anyway then I need to give up all sweet things cuz obviously obviously I haven’t cured my sugar desires or my sugar cravings because I’m still wanting to be in maintenance so I thought it would be a good idea to clear up what exactly do I mean when I’m talking about that why am i doing it and how much fat you should be eating based on your goals when you are eating ketogenic ly okay so first things first keto is not a certain kind of diet where you eat a certain amount of fat a certain amount of protein a certain amount of carbs in a perfect ratio it’s often talked about as a as a diet that way but that’s not actually what keto means keto it’s just short for ketosis and any way of eating that puts you into a state of ketosis is considered to be keto be it super low fat or super high fat that does not matter the amount of fat that you are consuming on keto literally has nothing to do with it it is all based on carb restriction so when your carbohydrates are low enough that your body begins to burn fat for fuel instead of glycogen for fuel that is the definition of ketosis no matter how you choose to do it I like to view a fat I like to do fat on keto as a type of lever which basically means that what depending on your goals it can be higher or lower right depending on what your plans are so for the last four months my plans have been to burn body fat okay that’s been why I have been doing exactly what I’m doing and for the months of October through December my plan is to halt burning body fat so I am going to accomplish that by changing the amount of dietary fat that I am consuming because the body doesn’t care the body doesn’t care if it gets its fat from your plate or if it gets its fat from your belly it does not care though it does seem that it a body fat like it likes this kind of body fat more than it likes belly body fat I don’t know what it still is there but when you have a talk talk with my burning mechanism on that and so and over the last 18 months I have had periods of time where I have eaten more fat eaten more calories so that I could stop burning body fat for a reason for a few months at a time and then I have times where I’ve gone back on what I call cutting macros where I am cutting my body fat I’m sorry my dietary fat in order to increase body fat burning okay so I don’t know if that makes sense or not so my protein number basically stays the same always I always try and hit my hundred and twenty grams of protein that number comes from dr. Vinnie’s recommendation of 0.8 to 1.2 grams of protein per kilogram of lean mass basically I use you can use the keto gains calculator to figure out what your protein number should be or you can come to my facebook group and get your protein number given to you for an average or you can just kind of guesstimate and just try and hit above a hundred unless you’re really really short you don’t want to be eating less than 100 grams of protein and I know that a lot of keto people will tell you that that’s not true and that you should only have 60 grams of protein and that protein is bad and the protein will turn to sugar it doesn’t and that protein will stop your you know cause your blood sugar to go up or whatever it can but not to a degree that is dangerous unless you are diabetic so it’s not something that you need to worry about the most important thing to get in is protein because you need to make sure you maintain your lean mass and build muscle so that you can burn more body fat that’s the only way that you’re eventually gonna get to your goal the only way you’re gonna get to your goals of you burning more body fat right we all want to burn more body fat that’s the idea now when I first started out I weighed almost three hundred and seventy four pounds so when I started with the cutting macros my calories end up being about twelve 1266 I think so under 1,300 calories basically that was a steep deficit right for almost 400-pound woman that was a steep deficit I can see why people might think that that was a little extreme but for me I wanted to lose weight really fast and that was the best way to do it but see the key is is that by keeping my proteins higher and my fats lower I’m actually consuming a larger amount of food actually more food than if I were eating the bulk of my calories from fats and trying to keep the calories low so when I’m referring to I am cutting or when I’m going on maintenance I am referring to my fat Liebherr okay so for the last four months I’ve tried to keep my fat leaver down I have tried to keep my fats Mike my fats under 80 my 80 grams a day and in the most recent weeks I’ve been trying to keep them under 70 grams a day I’ve been hitting about 66 most days yesterday I went over I was like 88 and you know it was just a day so I just try really hard to keep track of it and make sure that I keep it so when I am cutting I need to try and track even better than usual I can’t do lazy keto I have to wait everything I have to put everything in my chronometer app I have to make sure everything is perfect and that’s the only way to lose weight at this point now when I first started I probably could have done lazy keto I could have done high-fat keto there’s a lot of things I could have done when I first started out but now in the 170s in order to actually continue to burn body fat I have to be more strict especially because these macros were created for a person who is lean and now I am getting lean and so I don’t burn as much body fat because my body isn’t burning as much calories because it’s smaller right so it’s a little bit harder to burn body fat at this point and really the only way to do it is to bring your fats down keep your proteins the same you can even raise your proteins and lower your fats and you’ll have success and this is why the therm I think is thermogenic effect of burning protein is higher you act it’s actually harder and takes more calories to burn protein and does fat and so your body has to use more calories to burn it and protein has fewer calories so if you want to lower your that’s kind of what I did I lowered my fats by 10 but I raised my protein by 20 grams so I’ve been hitting about 40 140 grams of protein and under 70 grams of fats and I’m having way more success then I was when I was doing my regular of 120 78 now that’s for if I want to lose weight right and that’s what most of you are watching this because you want to lose weight you know there’s not very many people who watch keto channels if they’re not interested in losing weight there’s not very many people who are interested in my journey who are not trying to do the same thing themselves and so as I’m going along I’m trying to cherry pick and hand grab little bits of information that can help you guys be successful in your journey as well but I’m getting to the end of my journey guys I don’t have very much more body fat that I want to lose and to be in all honesty I could go in and get my loose skin taken off my arms get a tummy tuck and I’d be done that’s where I’m at like I am basically already the size I want it to be so I’m wearing the size 8 furtively and I’m wearing like a size eight to ten dress I’m wearing a size small top you know like I don’t really have any much further that I want to go I’m a mom of nine kids I’m 44 years old I turned 45 in a couple of months I am NOT a bodybuilder I’m not going out in a bikini I literally have no reason to keep going at this point so I don’t know if you guys realize that I here I am already to my goal I haven’t officially gone and got my DEXA scan and gotten the proof that I’m 27 percent body fat so I may not be 100% happy when I go in if that if I haven’t hit that 27 I might want to continue on but I don’t see that there’s any problem with me taking breaks from low-calorie I’m not taking breaks from Kido when I’m talking about going into maintenance I am NOT saying that I’m going to go eat carbohydrates because I am a carbohydrate addict I am a food addict I am a binge eater I’m a recovering addict I am NOT going to go back and put into my mouth the things that got me into this situation to begin with I can’t imagine a situation where that would be possible so I think people are misunderstanding maybe that what I mean by maintenance is that I mean I’m just going to raise up my fats like I don’t know how much more clear that I can be about that now I’ve done it multiple times if you guys have been here very long you realize I’ve done this a lot I started in the spring of 2018 was the first time I think I mean I kind of messed with it a little bit in the fall of 2017 I had a couple of high fat days but I was still tracking pretty well I had lost 138 pounds that first year and I decided that during this spring when I’m Ellie in my stressful time that I was just going to do more lazy keto and that’s kinda what I did eat to satiety make sure I get my protein in and then eat fats to satiety that’s what was my first plan and that’s kind of what I did that first spring then I went back for a month or two instead in summer and then in the fall I did it again and then I said same thing I did January February where I did the lower macros and then I did through the spring or I basically tracked my fats and got to beach 2,000 to 2300 calories and when I went in for my DEXA scan I had still lost weight I never stopped losing weight any of those times so that is part of the reason I’m still messing around with this because I don’t want to go too far with this kiddo I already like where I’m at and I’m already comfortable there and I don’t want to go much further than this does that make sense umm I know it’s hard to understand for someone who is overweight that they would never you know understand that you would want to stop and be not be too skinny because it’s hard to imagine being too skinny when you weigh almost 400 pounds like I never in a million years dreamed I would be saying these words I never you you could never I mean have counted on me thinking that I would ever ever make it this far let alone that I would be satisfied and that I would not want to keep going does that make sense so my plan going forward is to be to mess with a few more things so will I have mess with protein numbers I have messed with fats numbers and that has not stopped my weight loss as we’re coming into this fall I’m actually planning to get a ketone meter and a blood sugar meter maybe and checked my blood sugars though my blood sugars have never been an issue this person claims that the sucralose I’m eating is going to spike my blood sugar which it’s science it’s a zero zero glycemic index there’s a reason it’s zero it’s because it doesn’t actually spike blood sugar it might spike you to want more craving more sweet things but it’s not gonna do anything your blood sugar so now I feel like I have to prove that too but I don’t know we’ll see we’ll see my plan is to try and get my carbs up a little bit I am NOT gonna be going out eating like donuts and Krispy Kremes and I’m not gonna be doing that I will be eating keto cakes again because I like to support my local businesses and we have so many great businesses here that do awesome bakery items and I am gonna be eating those and you know what there’s like four net carbs total in most carby ones that they make there are basically fat bombs and I’m raising my fats and if that’s how I choose to do it that’s okay and you know what life without ever having anything sweet sounds pretty dang pitiful and I can’t even imagine doing that though if I was a severe addict and those things triggered me I would do that but I’m not I did eight months no sugar at the very beginning eight months no sweet no sweet I should say the only sweetener I used the first eight months of my journey was liquid stevia and I only used it in my yogurt and like my gosh what else I didn’t even have anything else that was it I didn’t even eat sugar-free jell-o back then like literally nothing I killed my sweet treats killed my sweet cravings and then I came back in and started adding in like the sucralose too but the Meo to my to my yogurt and that kind of thing and then I didn’t added any kind of desserts except for like on holidays and tell was like this last year this last spring and that’s because I’m trying to find my satiation point I’m trying to find where I feel like this is sustainable long term because you know I’m probably gonna live telling 93 years old it got like 50 years ahead of me to do this that’s a long time a long time without any cupcake like I just not even going there with my brain it’s never happening why when there’s perfectly acceptable things you know to use that that are keto friendly like it just silly so maybe I’d be a little defensive because I can I tend to come across a little defensive when people try to school me but when they shame me for wanting to be in maintenance and telling me that I am never gonna lose too much weight so I need to like get over myself kind of thing I think I actually know multiple people who that has happened to hence me being worried about it people actually have lost too much weight I know it’s hard to believe but they have and that’s why I don’t want that to happen to me so you guys will be seeing my experiments I will be thing about them and I will be sharing with it be sharing with you because I feel like this is an area of weight loss that is sorely overlooked and that nobody ever talks about because it’s like impossible I don’t see very many people maintaining their weight there’s a few Aly Aly Makua we is one of them I watched her a lot keto Cristina as well as one of them same thing those guys have gotten to their goal and they are maintaining and that’s my plan and I want to talk about how I got there I want to talk about what I did what I messed around with what I what macros I used what finally worked right don’t you guys want to know that stuff and so that’s why I’m doing it I’m not doing it to yo-yo my body I’m not doing it to throw my body into weirdness I don’t know what I’m still at a loss I still don’t understand the point of that whole conversation I just don’t get it at all at all at all because I’m it’s not like I’m saying oh every weekend I’m gonna go out and have like a non keto binge and then just go back on keto on Monday through Saturday and then go back off on Sundays that’s not what I’m saying at all I’m not doing that I’m never going out of ketosis and if I do it’s because I ate too many keto treats and it wasn’t that bad like I don’t see like the point of that argument at all so I’m confused as to why that would be even a thing because you cannot eat 1300 calories for the rest of your life or I guess you can but I’m not going to that’s just silliness I just can’t even imagine that I don’t like it I don’t enjoy it when I first began this journey at almost 400 pounds I had doodles of body fat for my body to happily eat up and my body was happy to be under 1,300 calories it was happy as a clam I never felt like this at the beginning that whole first year was so easy I kept thinking waiting for the other shoe to drop like why is this so easy for me I don’t get why this is so easy for me and people would say like oh you have such great willpower oh I could never do it blah blah blah blah blah and the whole time I’m thinking this is the easiest thing I’ve ever done I don’t know why anybody couldn’t but now now 1300 calories I feel hungry I feel like my body is begging me for fat it doesn’t like it anymore my body doesn’t like it anymore and I can’t live like that forever and I don’t want to so that is why I do that I need a break there’s only so much I can stand of weight loss anymore I did a whole full year lost 138 pounds then I did only four months of cutting four months the rest I did maintenance calories are lazy keto last year and still lost like 60 pounds so like I don’t yeah anyway so how much fat should you eat eat on keto based is based on what your what your goals are if your goal is to learn lose body fat then you should be consuming less dietary fats your body will happily get the fact that it needs that seventy five percent or whatever it needs right it will happily get that from your body fat stores that’s how it works so the fewer fat grams you eat the more you will burn from your body the more fat grams you eat the less you will need to burn from your body that doesn’t mean you won’t burn any from your body but people that say you need to eat this super high fat for ketones and like to get your body into ketosis or to burn fat that’s a fallacy it’s not true you you don’t need to do that that’s just that’s I mean maybe the first week when you’re trying to convince your body to turn to fat but not after that not after that your body happily will get what it needs from your body fat stores if you have them if you don’t have them you need to eat more fat and that is the key right there so higher for maintenance lower for losing that is what you should do when you are on keto your protein number should stay relatively the same though in maintenance I do mess around with my protein number trying to get that to help me to stop losing as well can eating too much protein causes you to have a higher blood glucose yeah cause you to have lower ketones yeah does that mean you aren’t losing body fat nope nope you being in perfect ketosis has nothing to do with you burning your body fat it’s your calorie deficit and if eating way high protein way low fat gets you into a major calorie deficit and helps your body be more thermogenic and it’s burning more calories burning that protein and it’s building your lean mass so that you burn more calories just sitting on your butt that’s how you burn body fat it’s not just about being in ketosis it’s about caloric deficit you don’t have a deficit you will not lose fats that is just science right there I know I know a lot of people over disagree with me you can eat 4,000 calories a day and still lose weight on keto blah blah blah and all that I mean I’m proof that you can eat 2300 calories a day and still lose weight on keto that does definitely some merit to that but I lost way less body fat when I was doing that than I did when I’m eating the 1,300 which we will find out in a couple weeks when I get my deck to scan I think I’ll be going like around October 11th ish I’m trying to go in the same of my womanly cycle as I did last time and now my cycles are kind of off so it’ll pie be a couple of weeks into October maybe before I go in for my DEXA scan because I want to make sure that I’m retaining the same no matter water that I did so that the numbers are lining up as well as they can so the you guys can see and all summer I haven’t been doing 1,300 I have been trying I didn’t do the best I could do all summer okay in September I have been amazing but during the summer there was so many things going on at barbecues and things I was always having a special occasion and a lot of times I was eating more than I’ve logged into my tracker and I bet you I was eating between 1300 and 1800 calories a day all summer and now in I’m eating under 1300 in September for sure but I’m raising I’m eating more protein than fat so that’s where I’ll be at we’ll see how it worked maybe I’ll be eating my words maybe I’ll go in and they’ll say you maintained it those calories and I’ll be like I’ll die and if that’s the case whatever I’ll be honest about it like I’m pretty honest on this channel I pretty much tell you guys everything that I do and I’m pretty open I don’t hold much back I don’t hold much back so there you go I hope that helps answer some of your questions if you have any questions from this and and you want me to go into more detail feet please feel free to post them don’t forget that there is a super chat option to donate to the channel if you do that I will see your question first and it’ll kind of pop things up and I’ll be able to find it because it highlights up for me I’m not asking you have to do that or anything I do appreciate it of course but it’s there if you would like to do it I’m gonna go back and answer questions for a little while but then I’ve got to go back and get to the homeschooling again because I got to make sure my senior in high school is keeping up with his stuff because he had he kind of tends to need to be babysat a little bit so yeah let’s go back and see what you guys have been talking about I don’t know I feel like I’m all over the place with this video I hope that it made sense I I feel like I’m maybe in a weird emotional place and maybe it’s not the best time to talk about it or not I don’t know maybe I’m just mad and hurt by someone selling me that I’m crazy that for doing what I do I don’t know but anyway this brooding gal is here hello so Bev buck says I’ve just watched some of your old YouTube videos for inspiration it’s amazing how your face has changed because I see you every week I forgot the change well done thank you yes and you have to remember that I didn’t actually start YouTube and tell ahoy had lost 100 pounds I wish I would have started sooner but I didn’t even know YouTube was a thing like I would never even dream of putting my face on YouTube but I was almost 400 pounds like literally it was not even on my radar until I had something to tell the world which is I had all this success I lost 100 pounds in eight months like it was insane and I wanted to tell everybody and that’s why I started this channel I wanted to help teach people how to do it because I thought this is the Fountain of Youth here people this works and I want everyone to know about it because everyone should have a right to know and I’m sad that I didn’t know sooner and so I decided to start this channel so if you go back to my very first video you have to remember I lost 100 pounds before I made that video if that means anything at all and I have changed so much so much since then so true dairy-free Key says that person can prime ibang energy drink out of my cold dead happens oh speaking of dead I actually had someone come on my video yesterday and tell me that she lost 12 pounds on keto and then she came down with breast cancer so I should be really careful with the keto diet I’m not laughing it’s sad it’s sad that you that this person came down with breast cancer that’s terrible but the fact that she connects losing 12 whole pounds on a keto diet which couldn’t even bend that many months to the breast cancer and not the 50-plus years of eating the crap she ate before that to the breast cancer is mind-boggling to me mind-boggling I’m like I just don’t even know what to say I I’m at a loss with that one I’m just like I’m so sorry that happened to you but to be completely honest I have had so much joy from being able to lose weight and from teaching and having something to share with the world that actually matters that were I to die tomorrow I’d be grateful for every second even if keto caused it I would be grateful that I had two and a half years of this joy that I got to enjoy even if tomorrow my heart stops dead because that could have been two and a half years of horrible misery feeling trapped in my body feeling choked strangled and being a horrible evil mother and a horrible depressive never leaving my house and I’m super social I had trade my two and a half years for for that for if I had to die tomorrow I’d trade it for that any day so but you know what guys Quito does not cost cancer actually it’s more likely the crap you’ve been eating your whole life that’s causing your cancer if you have it and honestly it’s luck of the draw you just get it if you get it and I don’t really know that you can pinpoint some cause but losing twelve pounds on Quito definitely not it all right Stacy Hall says love all your videos and encouragement Thank You Adrian Christine says hello new sub you just found your channel welcome good to have YouTube welcome to the family we have this great keto community so definitely check out some of my shout outs from earlier and like just start getting involved in the keto community because there’s so much many of us that are connected and it’s just like great there’s so many people that to watch and to support and to love here in the Aikido community so great all right so dairy-free keto says I’m losing without trying on keto and I’m trying to figure out maintenance I like my size I’m at my goal I’m eating plenty my BMI says I can lose four more pounds before it’s unhealthy and she’s kind of worried see right there you’re proof that what I’m talking about is true it is hard to stop losing weight because it’s hard to consume enough fat to stop your body from losing my one friend who got really too small she got down to 120 pounds before she was able to bring it back up and that was not a healthy weight for her she finally ended up raising proteins and keeping fats kind of mid but she had to have her proteins at a fairly high level and I think I’m not exactly sure what she did carbs wise I think she may have raised her cards like some more net carb but not 100% sure Karen Murray if you’re popping on if you’re happen to be here let us know what you did I know there’s a there’s a couple of my friends who’ve tried to figure it out and most of the people that I know that have been successful staying on keto and actually making it to their goal have gone further than they plan to go almost every single one actually that I know most people don’t make it that far most people fall off and that’s the honest truth right yo-yo most people don’t make it so those of us who make it then one we don’t know we don’t know you know Oh Ally Makua we her solution is to go out partying on the weekends I think she drinks and she puts on some water weight and then she spends the whole week burning it back off so she kind of does this yo-yo every week and that’s how she has chosen to maintain I would rather do it a little bit more even keel then and I don’t drink so that’s not an option for me not gonna be raising my cards that way I definitely don’t want to eat any desserts of any kind that are non keto desserts so the if I raise up my carb level it will be with keto things it won’t be with you know Krispy Kreme donut every Saturday I never be able to stop at one we all know that right I mean come on we all know that there’s no way I’m stopping at one and it’s funny because people talk about carb cycling and stuff to get things going I don’t support that either I feel like that sure maybe it works maybe a jaw drops that water weight maybe the scale will move but the scales gonna move up if I do that because I will have no control so that’s another reason I don’t support that so dairy-free keto you and me we’re gonna figure this out right we’re gonna figure this out when you share it with the world Brown DC says where did this person come from I’m thinking they don’t know you very well I said the same thing to her I’m like have you been watching my child a very long because I don’t even think you have a clue at your dogged about I don’t know I hate to get so defensive about stuff because people do sometimes have valid advice for me and I don’t like to listen to it and then later on I’ll react and then later on I’ll be like wow maybe there’s some merit you know even like when people were like you need to be tracking and I thought well I am tracking and then I’m really evaluated and went yeah I’m not doing as well as I could and so then I started tracking so even though I may react defensively at first I will consider your words and I may change things because of advice given it’s just hard because I’m the advice giver and it’s hard for me to receive advice especially because I’m like how much smaller do you think I need to be like when will you to be happy with where I’m at cuz I’ve been happy since I hit Wonderland that was 20 pounds ago right like I’m still going and I don’t know that I really need to be going down I’m really happy I mean my belly is still chubby sure I’m a mom of nine kids though I’m not 20 yeah anyway yeah like dairy-free keto says keto is cutting out the sugar and hopefully helps her body and fighting the breast cancer right it’s a lot of people do keto to fight cancer so I think she’s just a little miss got a little bit of misconceptions and and and you know it’s okay if that’s what she wants to blame it that’s totally fine that’s totally fine Nike I get that place like coming from a place of oh no this happened to me I don’t want this to happen to you and concern I get that that I don’t have a problem with I just I feel sad and sorry that she thinks that the keto caused it because there’s no way no way Rebecca Smith says she’s grateful for what she’s learned from me Thank You Cindy Brown says morning I’ll have to re-watch I it’s good to see you Cindy Amanda from our life to kita Way says I have a beautiful glow today oh thank you it’s my lack of sleep I’m sure sleep is something that I have really really hard time getting dark for keto says do you think my body will stop losing when it’s healthy like will it get to a healthy new set point I don’t also don’t drink um that is a good question from experience with those that I have known personally I will say the answer is no I don’t believe it will get to a healthy setpoint and stay there unless you get to the place where your satiety and what you are consuming stops your body from needing that extra body fat that’s the truth like your body needs a certain amount of energy and if you don’t supply it dietarily it will look for it elsewhere if there’s any elsewhere to be had I really don’t think it will stop but you might get to a place where what you eat is satiating and your body is satiated because it’s the amount you need to eat to stop so technically yes but only because you’re consuming enough to stop that from happening at least that’s my understanding I I could be wrong like I said just a mom not a scientist only science info I know comes from the scientists that I watch on YouTube or vertical comm or a gallery information from dr. Finney so that’s just because I known I have known multiple people and I mean multiple people who have gone past their goal and had to figure out how to get back up so but I mean look at Sara pearls of wisdom she it’s one meal a day she probably eats less calories than I would probably eat on maintenance and she maintains just fine at 150 so maybe it depends on what your your weight is – cuz what you’re burning like maybe she burns less than I do maybe she has less body mass that’s another reason for getting a DEXA scan that’s helpful because you can see what your body mass is so my body mass last time I went in was 124 lean mass and so that’s why my protein level is at about 120 Plus cuz that’s I like to keep it at about a gram per pound of lean mass that’s just where I like it it’s not where dr. Finney necessarily recommends that has to be it can be lower than that can be higher than that but that’s just where I feel like I’m getting what I need my body is happy but fats level my body is not happy I am not satiated I could literally I can eat so much food you guys if I I’m still a binge eater at heart and I’m still not in control that way so I still do need to track my food even in maintenance and try and hit that magic number but I yeah I don’t think I’d ever be happy eating it this deficit like forever I just cannot even imagine that am i comfortable at this point yeah I mean I’ve been doing it for four months I feel like I could probably go for another long time the only reason I really want to do maintenance this fall is because I’m so curious to mess with it and they want to experiment for you guys and because it’s interesting for the channel and that’s honest truth like I might go a little longer if if it wasn’t for that but I’ve been planning this all along and I planned things and I like to do what I plan my plan is for the fall to enjoy the fall have treats unique keto cakes not sugar treats I mean by keto treats you know heavy cream cream cheese butter olive oil bacon all of those things that they claim is perfect for Aikido that must be people eat avocados you know I don’t eat those you notice I don’t eat a lot of that stuff and there’s a reason I don’t need that much fat I don’t think this person realizes I’m not eating the high fat keto you know what I mean like maybe that’s it I don’t know because I’m like I’m gonna go do what everybody else is doing instead of doing what I keep telling people to try doing and no one wants to do yeah that’s my plan I’m gonna eat frickin maketo diamond eats oh my honey some forgettin double bacon cheeseburgers everyday how she lose weight doing that I did not know I know you’re watching this later Joanie alright one lucky chick but you know what she doesn’t eat a lot of filler things then that’s gotta be said for her like she does eaten more fat than I do but she does not eat the sweeteners and she doesn’t eat like the keto bars and things like that as much so maybe there’s something to be said about that and maybe that’s part of the reason why she loses and I don’t when I’m eating that higher fat and maybe if I gave up those things like this person said maybe I’d have more success but honestly I’m just would be miserable and die I don’t want to do that so and I don’t have to cuz it’s me and my life and I can do it I want even though it’s on YouTube we can still do what I want right I could go off keto if I want I could gain 100 pounds file on it you guys would probably still watch it because you’d be fascinating right watching me back up that would be sad and horrible and you probably have a lot of advice for me but you’d still watch it because it’s it’s interesting right it’s interesting I want to be interesting and right now I don’t feel very interesting I feel bored bored yeah anyway okay so Matt Gazoo says don’t be upset someone gave me great advice once they said it shouldn’t invite anyone to have a say in your life or decisions everyone will have an opinion which is true and of course you know this is YouTube of course people have opinions it’s miracle that I don’t get more negative comments because whenever I get them I’m so shocked and surprised like I can’t even like get to the point where I’m used to it because I just don’t get very many I have been blessed my freaking 12,000 subscribers almost so close and like 12,000 subscribers I here on YouTube are the nicest awesomest people that ever lived and then that’s the honest truth you guys are awesome salted the earth wonderful friends super supportive wonderful community and grateful grateful grateful for all of you guys and so everyone’s tomorrow when I get somebody giving me the little poopoo or whatever I probably shouldn’t get so upset because it’s YouTube I should be getting that on the daily right everyone does everyone does oh except for on my Heather channel because we’re not allowed to have comments because I have kids in my video still annoyed by that whatever YouTube kind of seek by the way if you interested in my real life what crazy like I’m like a month behind I just barely posted my Florida trip on that channel that is where I’m at right there that’s my life I can’t keep up too much stuff anyway let’s see so Jennifer Kosta says that’s my struggle been maintaining with too much yoyo but it’s not helping me lose the remainder so you’re kind of going up and down like kind of like a Lima quali if you want to lose the remainder my best advice to you is to lower your fats as low to 50 as you can possibly stand and subtract those fat grams from what you’re normally eating and add those back on to your deficit that you want in protein this is something I am learning actually this protein thing don’t be afraid of the protein especially if you’re already at your goal it doesn’t matter like if there’s so close to your goal at this point it does not matter you just really need to force your body to say hey belly fat got to go belly fat bye-bye so keeping your fats as close to 50 grams as you can and then raising your proteins up to meet that same calorie level that you want it takes more energy to burn the protein that higher level of protein so you’ll burn even more calories and then your body will need more and it will take it right from that stubborn fat it’s called a protein sparing modified fast though the one that’s common on YouTube is even lower fat than that and I don’t really recommend it because you really need 50 grams to be a nice human being if you go any lower than that it gets painful but that’s that’s how they do it that’s how they do it they literally starve their body of facts so that their body has no choice but to go to the last bit of fat that you could possibly have on your body and get rid of it if that’s where you are and you want to be and you want that gone that’s really the only option to be completely honest and me I don’t know if I care that much about this stupid fat pocket I just don’t care the top ones gone now after this month I’m happy about that bottom ones still there I probably still have a good you know 5 pounds of fat just sitting right there in my lower role but I’m a mom like who cares I just don’t care when I shove it in my pants I still look hot in my ate right yeah hey Theresa is here cute a fat girl no more she’s one of those keto community awesome people that I was mentioning who has a really great channel you guys should check her out let’s see Jennifer Casas has proof that Tamara can change you are making Chavez that is a good point you know what if I had come up with trifles which why didn’t I because I just don’t use waffle maker and so I didn’t encourage me I’ve been frying my cheese as you guys know forever I love that flavor China shocks me how I reacted so negatively to Charles but I will say this it takes me less than five minutes to fry two eggs and two ounces of cheese in my pan it takes me 40 minutes to make four truffles because of how much work it takes to collect all the ingredients and put everything together and measure the eggs because I want and make sure it doesn’t spill and add in the stuff and measure everything out and make it all even and Willa takes for freaking ever so I have to say it’s not my favorite thing to do but I love taking them with me when I’m out and it’s definitely going on my list of things to eat in my if I add a third meal that’s definitely on my list things I’m gonna eat probably a lot in the fall because I can make those if I can just spend a few hours like it makes them in freeze them but I can’t quite get to that point but I’m picturing pizza truffles taking it with me pumpkin chapels taking it with me you know that kind of thing instead of peanuts and those things that make me retain water so I am grateful for truffles it was hard to convert myself because everybody was doing it and I hate jumping on the everybody’s doing it train everybody wasn’t eating yogurt and tell me and now everyone’s eating yogurt that doesn’t bother me because I did at first and curio brew same thing a lot of people drink Creole brew because of me if you’re if you don’t know Creole brew is just be prepared for the future videos because it’s fall and I’m gonna be Creole brewing it up almost every day alright when I can put fats in my drink which is why I haven’t dude in Creole brew because it’s just boring without fats but I’m right if I can raise my fats then I know havesome alright finding Morgan is here welcome amanda says moms are scientists good point that’s true we do have to figure a lot of crap out right oh good question Rebecca Smith okay how much effect do you think that exercise my dancing has in my weight loss to be completely honest I’d say probably but kiss or very small kiss um I don’t ever really do a lot of cardio so my dance is pretty low-key so I’m not necessarily burning calories but it is helping me gain lean mass in my legs and trunk I have put on a ton more lean mass because of ballet and so I do feel like it’s helping because it’s increasing my lean mass because I’m eating that higher level protein and then I’m exercising my muscles and then my body is making more muscle thus burning more body fat sitting still I don’t feel like cardio is that beneficial to anything but your heart I don’t feel like it helps with weight loss that much I don’t do a lot of cardio but I do feel like strength training of any kind even if it’s dance has it will help but in all honesty it’s all diet I don’t think if I did no exercise at all that I’d be in much different of a place I may not look maybe as pretty in list lean maybe I wouldn’t have as much lean mass on me but I don’t think I’d be sitting that much fatter and the more I burn off my body the more exercise I am doing so I actually just got into my kids ballet performance for the local Nutcracker I am going to be a party parent this year for 15 years I’ve been dreaming of being a party parent that’s how long we’ve been doing Nutcracker 15 years I’ve watched the people on that stage and dreamed of the day that I’d be thin enough that I would be able to do it and I’m doing it this year I can’t even believe it best thing ever so the dance may not help with the weight loss but it sure does help me feel like I’m young and pretty and doing things like my kids and I never got to do right it’s the best feeling so I highly recommend doing it doing something not just exercise doing something that you always wanted to do that you couldn’t do because you or you didn’t allow yourself to try because of your weight right that’s the key that’s why I started dance because I’ve always always always wanted to be a dancer always since I was little and I never could because of my weight and I always used my left leg being short I have a short left leg it’s over an inch and a half shorter than my right and as me too awkward and clumsy to be pretty on stage that’s just silly I’ve used these excuses so dumb right so dumb and now I’m free I can literally try anything I want literally anything and that has a huge effect on the psyche and keeping motivated and staying on the path and not giving in to those cravings and not giving in to the desire for binge eating when my anxiety kicks in right those things keep me going so that was a really good question Tony has magic yes she does she does is she looks so amazing by the way Johnny you look amazing and you guys should check out her channel al keto diets oh man I know Theresa says she hasn’t been making videos because she’s been bored yeah I hear ya I think we all go through times like that I think at this point it’s so important for me to keep my channel running that I have to force myself to do videos like I thought of a million excuses to not do this live chat today I just didn’t I just wasn’t feeling it and I think you guys can probably tell that I was just kind of like not feeling it today some days I’m really into it and other days it’s not but because I need my channel to grow and I need it now to be part of my family’s in come and I love you guys and I don’t want to let you down ooh by the way Oh 44 there were 44 people watching me last one and there were 22 likes 42 it was so it was so perfect for a half a second 44 and 22 I love even multiples especially twos but that’s okay you can still thumbs up if you want 23 yeah 43 and 23 that’s even that’s that’s a good one nice post it Theresa post your video cuz I just gave you a shout out you’re gonna get some new peeps post it Wendy Barrett is here guys if you haven’t checked out her channel she’s the travel queen she she and okie tow o H I can’t ever get that one right Kito Oh cute oh okay Kito okay Kito H yes that is it okay Quito they are the chopper Queens and they inspire me daily trying new chapels guys wait til my video I medio will be coming out tomorrow that is my most recent food video from this last week and you will laugh at how many travels I made last week I made a lot of truffles yeah a lot and this afternoon chocolate video will be coming out my patreon have been watching it and loving it it’s really delicious but it’s super high fat so I can only eat it if I’m doing a high fat day which I have been doing on Sundays so maybe that’s what she was referring to me doing a maintenance day on Sunday and then six days of strict really low fat I don’t know this is just an experiment I’m doing Oh anyway it’s coming out this afternoon so watch for that okay Anna Garcia okay this is a question you are not gonna like the answer to but I will tell you okay so Anna Garcia says hello I was thinking about doing a three day egg fast but I saw somewhere people sweet tooth gets triggered after the fast is over why do you suppose that is because eating only eggs sucks and you stop you want to eat everything in sight don’t do an egg fast that is my advice I have a whole video on why I don’t support that stuff so if you look in my life chats and look for the videos on fasting and what I recommend egg fast is on my new way ever don’t do it list as long as I end up there with beef and butter fast please no don’t do it there there are a couple of reasons why number one eggs have an even protein to fat ratio if you’re consuming that many eggs either you’re not getting enough protein for your lean mass or you’re getting too much fats you’re not gonna get anywhere will it put you will it make you drop a few pounds of water weight uh-huh probably because maybe you were holding weight water weight because of creepy carbs or whatever reason it can it it can definitely give you a small weight loss but I will tell you this it’s all water it’s not fats and all it will do is make you hate eggs with a passion and want to eat everything in sight I highly recommend doing a normal macro centric protein focused macro regime if you’re gonna do a fast I’m starting a new fast guys I’m starting any fast I decided I wish I had time to actually do this and make a video and make it a real thing we’re doing the chicken breast fast because I’ll tell you what you eat chicken breast three times a day you’re gonna lose a crap ton of weight you know why chicken breast has protein it’s harder to digest and it has very little fat and you’ll have to burn your body fat that’s the way to lose weight if you want to do a fast do a chicken breast fast add some cheese to it add some veggies to make it taste good but eat chicken three times a day guarantee you will lose weight way more than you’re gonna lose eating eggs will it trigger a sweet tooth after maybe ah today you should try it let me know how it goes that’s my new thing chicken breasts fast but yeah seriously don’t do it okay anyway Oh Wendy Byrne says shuffles are quick for you yes because you’re used to making them and you have to freaking – makers there you go I’m getting there I’m getting there okay pumpkin travels are awesome April Luton yeah go ahead and rewatch and talk is just talking about found as a lever or you’ve probably heard me talking about it before but basically keep your fat slow to burn body fat keep your fats hide to stop that’s its basic science Theresa says you’re so silly Tammy you’re a leader we love you oh thank you i’m carol gonzales as I use truffles for pizzas so I love that yep I actually did that too in my it’s either in the video I just posted or the one that’s coming out I actually did that on my high fat Sunday because I can’t have that much cheese and pepperoni on a regular day because it just won’t paint in my macros but I freaking burned the thing and I ate it anyway and it was still good I did like a I did a pepperoni mushroom spinach pizza on just a regular choppa with garlic and it was so good so good tuna melts is probably what I’m gonna have today that sounds awesome let’s see this pruden gal says I lost 23 pounds with no exercise no walking only because I’m not in the mood to walk yeah I lost 138 pounds basically no exercise I started I started after nine months after I lost the hundred pounds I started doing clogging once a week but it wouldn’t even like we hardly even work up a sweat in that class like it’s not it’s real okie it’s not really exercise so me too I lost like 138 pounds or more without any exercise what’s a party parent oh I didn’t think of that in the party scene which is where Clara has all of her friends and things gathered around the Christmas tree she receives the nutcracker doll and she and her brother fight over it a party parent is a parent of a family who is visiting at the party and so you wear a luxuriously beautiful dress and you dance waltz with a cup with a gentleman and you care for your young children it’s acting and dancing it’s very fun and very intimidating but that’s what it means it basically means you’re a parent of a child who’s been invited to Clara’s party at the beginning of the show yes the pumpkin Wendy Burns pumpkin spiced chocolate chip truffles are the best go check out her video those are awesome thank you dairy-free keto for giving me kudos for doing a live chat I can’t watch very many videos either so I get it if you guys can’t watch all my videos especially this week because I’m pounding them out because I got so far behind on Sunday I literally just edited I think like five videos so yeah like I said there was like two extra food videos plus my weigh-in plus my chocolate recipe that’s coming out this afternoon plus tomorrow another food video and then I’ll be caught up so if you can’t watch them all I get it I get it but watch the last one with the chapel’s it’s called it’ll be called it’ll be tomorrow and it’ll be called I’m chopped losing weight on truffles or topples help me lose weight or something like that and there’s a lot of chocolate yeah though I don’t know how to make them because I’m you’ll see from Lane choc double chocolate chip truffle double chocolate chip chapel with is that right double chocolate chocolate chip no double chocolate chocolate chip travel with cream cheese filling and whipped topping video that recipes are not my forte my kids get in the way Wendy Burns has fats fasts worry me I would fall completely off the wagon for a long time if I restricted myself like that yep me too I need to get another – waffle maker so I can make them faster it takes about four minutes to cook a truffle but I get distracted and so I leave it in too long and anyway I don’t know why it takes me 40 minutes but just does but I would probably get better as I go okay Celia Watley says me and my husband started Quito I do walking around every day my husband doesn’t but he’s losing more than me and struggling with constipation any advice constipation is an electrolyte issue it’s any problem you have on keto and I mean any problem the scale not moving constipation diarrhea tiredness lethargy weird fuzzy feeling in your head can’t speak chest pain muscle cramps feeling like death nausea you name it if you are having a symptom it is from an electrolyte imbalance I have tons of videos on electrolyte so I’m not gonna go into it in detail go check out my electrolyte videos go to the big keto for beginners playlist and watch my video on electrolytes that will fix your constipation problem you need sodium and magnesium for that if you need a quick fix magnesium glut and not mine magnesium citrate don’t do that all the time but I do I do about 635 milligrams of magnesium glycan a day and that’s my happy place and then eight thousand plus milligrams of sodium a day though five thousand is the recommended minimum sodium it’s the sodium that’s the problem um you don’t need fiber on keto you can have fiber and keto you need fiber on keto it’s all about the sodium in magnesium potassium if you’re having muscle issues twitching anything like that your potassium is probably low water retention as I have learned could be from low potassium and I don’t supplement my potassium I just try and eat higher potassium foods so you’ll notice that I’ve been putting spinach and practically everything like all my truffles have spinach in them because of that and I’ve been eating more like lettuce not tons and not like seven cups of it or any ridiculousness but I’ve just been eating it more often and I’ve been adding more light salt to my diet but I’m not taking like potassium citrate powder or anything alright um yes I use a regular-sized waffle maker to Dave actually uses that one more than me mine just don’t fit exactly right and I like the little roundness of the – ones because it just easier it just seems like it’s easier to make sandwiches now and I’ve been stuffed and the one I have is a circle though I think if I had the square one that made for it one size probably mice my best bet and that’s probably what I’ll end up getting let’s see all right yeah no wrong Wendy Baron says coconut oil helps with constipation in magnesium isn’t helping yes but when you eat coconut oil you’re raising your facts your dietary fats until you’re burning less body fat so I don’t necessarily recommend drinking fat unless your maintenance but it can’t help but magnesium citrate will flush you and so will sodium if you take enough at once on magnesium is there a way to estimate how much you need based off the weight or do you do it on how you feel how you feel so start with the minimum of 300 milligrams and you need to choose which magnesium you want to take for which thing you’re trying to accomplish so me I take like an eight because I tend to get restless legs and I have trouble sleeping glycan eight helps relax you I am taking the amount because that’s what keeps me regular on glycan eight so I was having a little bit of constipation issues even with my sodium being up till I raised so I take Zao magnesium like an eight and I take three pills a day and they’re 450 for two pills so I think that I did the math right on that 6:35 or something like that 6:40 I don’t know so that’s just my happy place where I stay regular and I sleep well and I don’t have muscle twitching at night so start with 300 300 to 500 is the recommended amount I don’t know that you can really overdose on my museum you just don’t need as much and of course that doesn’t include dietary magnesium just the supplement all right bless ami welcome we’re about it we’re about done do you have any questions for me that I can answer for you since you popped in I should be done because I’m over time but if you have a question I will answer it but if no one has a question when you wouldn’t be done so we’ve been talking about electrolytes we’ve been talking about chavos we’ve been talking about fats I don’t have any like secret things to share usually I share some like secret things at the end of the video I kind of shared how how I feel about being in the in the Nutcracker I kind of shared that a little bit cuz that’s kind of emotional but I don’t know like anything else that I can share that I can think of right offhand that I can feel like here’s my secret for this week I guess my secret you guys already know my secret is that I get offended easily when people tell me what to do that’s cool just say that and maybe I’m just a little hot I had it but I do calm down after a minute so probably tomorrow I won’t care about the girl complaining about my maintenance issues you guys can go find that and what if you and putting your two cents if you feel like it she probably not watching this I don’t know that she even watches my channel despite the only video she’s ever watched I don’t know anyway alright oh she says no questions but thank you expected that that you’re already gone okay I can’t why can’t I oh there we go remove user there we go bye-bye yeah anyway so I guess we’re down an hour oh seven and probably I should keep this shorter because people tend to not watch the video later so I do try and keep all the info at the beginning so if you missed the beginning go back and watch it doesn’t take very long to get through it well I think I talked like a half an hour but the the basics you guys probably have already heard if you’ve been around my channel for five seconds so I love you all so much don’t forget if you want to join patreon and see that choppa video before this afternoon it come out this afternoon every bit of donations that you offer is very appreciated and necessary to keep me motivated to discuss some days I really don’t want to do it and you guys keep me motivated I’m grateful and I’m really grateful for all of you but I’ll talk to you all again soon bye

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