Intro to the Keto Diet & Nutritional Ketosis

Intro to the Keto Diet & Nutritional Ketosis


greetings friends just on the road this morning but through my Aikido journey numerous friends continue to reach out ask questions look for tips wanting to learn more about Kido how I’ve had success with weight loss and lifestyle and diet changes and I’ve had it’s been honestly a great experience to see that my journey has been a positive influence on so many around me and yeah it’s it’s sometimes tough to talk about this stuff through text messages and Facebook chat and things like that because some of these concepts are really dense and quite frankly it’s probably easier for me to do an explanation it’s your conversation like this so I thought I would prepare a video that I can share with some friends privately when it comes up just to help you along your Kido journey so keto and nutritional ketosis is the concept of being fat adapted most people and their traditional North American diet are eating a lot of sugar and compound carbohydrates and delicious starches and things like that that you would find in potatoes and pasta and pizza and granola bars and breakfast cereal and oatmeal and/or rich carbohydrates and lots of sugars and in fruits like apples and oranges and bananas and so the concept of key tome is to limit your carbohydrates and sugar intake to under 20 net carbs a day which is significantly lower than what you may be used to and taking on far more fat and protein in your diet a traditional ketogenic diet should be seventy percent fat intake for your calories 25% protein and the remaining 5% being your carbohydrates and it’s important to note that when I say carbohydrates you should be tracking your net carbs so net carbs are your entire carbohydrate intake – any fiber in sugar alcohols so as an example you may see an item that you’re about to eat that has 10 total total carbohydrates but maybe five of those carbs are represented by fiber so you would take that 10 total – your 5 fiber and you would be left with 5 net carbs so if you’re trying to have under-20 net carbs in a day boom 20 minus that 5 from that food item and you’ve got 15 left for the day the best way to do all of your food tracking because this is a ton that you need to inform yourself on like how how big is a portion of food how many calories are in that how much protein how much fat like I’m not a nutritionist I didn’t know much about food prior to my journey so I give 100% credit to a free mobile app that you can download on the app store called carb manager I think this is incredibly important even if you’re just using carb manager for the first couple weeks – couple months to educate yourself I feel that from March when I started straight through to let’s say March April May June it took me that long to understand what did 2,000 calories look like in a day how many carbohydrates are in that meal that I just had am i getting enough fat in my diet during the day and you can do that to the best of your ability by reading packaging and making your best guess but at the end of the day a tool like carb manager has saved my life and made this journey completely functional I will advocate for carb manager a number of times it’s a great platform you can search for all of your foods everything it’s got a database of millions of food items still a store-bought items just general Whole Foods that you don’t know the fat carb and protein breakdown on you can look it all up you can track it on your days intake and then at the end of each day you know ok did I hit my macros my macronutrients did I get enough fat in me today did I get enough protein did I stay under 20 carbs because if you’re not doing that and you don’t know what you’re eating you think that you could be working towards being in nutritional ketosis but if you’re not tracking your food and being honest with yourself you could be completely missing the point and doing a lot of hard work and having it be really hard on you and not getting anywhere and I think keto has such popularity and continues to be a great lifestyle choice because if you practice the discipline you follow the food plans correctly you will see progress some are gonna work faster than others but you will see progress a concept to understand that people need to be comfortable with when flipping keto is you need to be comfortable with eating fat content one of the biggest things that comes up when I’m talking to friends and family and when I explain that I’m not eating sugar I’m not eating carbs and I’m eating a lot of fat they’re like oh geez like aren’t you worried about all that fat for your diet like you know is that bad for your heart is that bad for your cholesterol well you have to trust the science the common-sense and the nature of nutritional ketosis a quick rant humans have evolved and been eating a fat adapted Whole Foods animal-based diet for hundreds of thousands of years and they have thrived there is far more history for human genetics to be eating a fat dense diet than to be eating an industrialized enriched carbohydrate man-made scientific augmented carbohydrate based diet don’t be afraid of fat you need to be afraid of fat if you’re eating high carb and high sugar and high fat which essentially is what I was doing for most of my life I ate like a garbage can loved every minute of it no regrets I will never ever look down on the people around me that are still eating the delicious foods that they are quite frankly I lived off of McDouble for $1 89 for years and it almost killed me but back to the main point of being fat adapted and being comfortable with eating fat hence tracking your macros you can’t be afraid of fat once your body has flipped from burning carbs and sugar to burning fat fat is used as the primary fuel source in your body you won’t store it like you used to you will take in that fat and burn it incredibly effectively it lasts longer it gives you healthier more sustainable energy and it’s a fabulous way to run your body think of this as switching from let’s pretend that you are a car right now and you’ve been burning regular unleaded gasoline when you go to the gas station flippin yourself from burning carbs and sugar to burning ketones and going into nutritional ketosis is like you’re all of a sudden using a diesel adapted vehicle you are changing your fuel source by changing your fuel source you’re changing how your body works so instead of storing that fat and having a clog up your arteries and inflame your organs helping you to gain weight and essentially have long term challenging effects on your health you start to use that fat as fuel and as a positive influence on your body your brain will thank you for it your organs will thank you for it your overall lifestyle and energy levels will thank you for it that is a very important concept to lock in because if you’re going to be afraid to eat fat while trying to do the keto diet you will run into challenges you will find that you’re always going to be hungry it’s very common for me to get home from a long day of work still feeling really good with my energy levels but instead of coming home and having a quick snack maybe I’ll make a bullet coffee and you’re mixing in some MCT oil or some butter into your coffee and getting that that nice dose of fat to carry you to your next big meal so just to recap those a few initial concepts using carb manager and setting up your profile on carb manager incredibly important it’s gonna ask you what is your current weight what is your target weight how much weight do you want to lose and this is and how to set up your diet to get you there carb manager does a great job of selecting diet type so you can go in there and select okay let’s say my personal experience I started at 215 pounds I at the beginning said I wanted to lose 30 pounds so it would then calculate for me how much food and of what types of food and buy types I’m meaning protein fat and carbohydrates how much I need to eat daily to get there the next concept that I’ll discuss is in direct relation to weight loss so you can go into nutritional ketosis and not be aggressively losing weight if you don’t adjust your overall calorie intake the reason I’ve been successful in a six-month run with losing weight I’ve lost 60 pounds in six months because I’ve been aggressively taking a deficit to my daily calorie intake when I when I started my journey with food I was eating roughly 3 to 4,000 calories a day I was snacking non-stop I was eating late in the day I was eating Ritz crackers peanut butter cereal pizza fast food you name it if it tastes good I ate it and didn’t think twice about it so when I started using carb manager just for comparison I programmed in an old typical day of my eating and I was 3 to 4,000 calories a day through the use of the app I was able to say okay I want to go into keto which is going to break me into that 5 percent 25 percent 70% macro breakdown and then you can also on a sliding scale determine how many calories you’re going to eat and then depending on how you modify your calories that will give you an idea as how aggressive your weight-loss should be so I went into roughly a 30% calorie deficit so I’ve been eating roughly somewhere between 1600 and 2,000 calories a day to be in weight loss mode so if you go into keto you can still be in a healthy state of nutritional ketosis but you may not be losing weight very rapidly because because you’re still eating a lot of calories and that’s okay if you just want to maintain your weight and eat delicious keto grounded Whole Foods you can do that you can be in keto and not be losing aggressive weight that’s what I’m trying to get across but if you want to flip to keto lower your calorie intake and lose weight you need to also be correcting how many calories you’re taking in in a day and this address is a common common subject that I’ll segue into next alcohol and cheat days and things like that so the simple concept around alcohol say goodbye to beer even low carb beers aren’t going to be a great solution for you because you’re gonna find all of a sudden you’re drinking your carbs and you know and you’d maybe rather save your 20 or less carbs in a day for your delicious dinner that’s coming up or another meal that you’re gonna have that day I’ve made the conscious decision that I don’t want to drink a lot of my carbs so I wasn’t a big drinker to begin with but I’m now not drinking beer and when I do have a drink it’s all save it for a special occasion or maybe a social engagement and I’m having a spirit so maybe I’ll have like a rye or a whiskey or a rum like a shot and I’ll mix that in with club soda I’m not mixing it with any pop or juice cuz once again no sugar content and I’ll maybe just have a shot or two over the course of the night through a couple mixed drinks alcohols a bit of a tough one and sometimes one of the common ones that people are like oh you know like I want to go keto but I’m worried about I love beer too much I love wine too much I love a big bowl of cereal at night so the short answer around alcohol yes there are keto friendly alcohols meaning that they’re low in carbohydrates but the nature of alcohol is it’s going to be processed through your liver and anything like alcohol that’s going to go through may stunt stall or slow down your ability to produce ketones which is now your new primary fuel source when when living in nutritional ketosis instead of burning sugar you’re burning ketones so if you have a you know awesome Friday night with your partner have a couple drinks go up for dinner have a glass of wine have a couple you know have a couple rise in club soda you just have to understand that that might stall your body and your ability to process those ketones so you may want to just approach alcohol as a special occasion type function at the end of the day your food and beverage journey is going to be one of your own I’m just sharing my experience I’ve been successful by limiting my calories staying under 20 carbs a day eating delicious whole foods not drinking much alcohol at all and staying disciplined those are some really general concepts that you can start to wrap your head around another common tip a very quick one I always recommend that friends watch the magic pill it’s a great documentary that you can find on Netflix that’s all about fat adapted diets and ketogenic s’ and a profiles a number of family and one-off instances where numerous health ailments whether it’s type-2 diabetes cancer autism epilepsy this filmmaker has inspired these families and people to try a fat adapted diet being keto and the positive effects that it’s had on their biology their overall metabolism and how food is affecting their body and health and well-being check out the magic pill some other concepts to consider there’s so much here this is a personal journey that you’re going to have to find the things that are gonna make this food plan work for you you need to think about the foods that you that are going to challenge you the things that you’re going to miss and you need to think about how you can replace those things for every kind of category of food you’re gonna want to find a keto friendly replacement so if you want things that are crunchy salty savory whatever it is finding those categories of foods that you think are going to kick you out maybe you know you need you get that sweet tooth on a Saturday night you’ve got to get into whether it’s some keto friendly baked goods making some delicious foods at home finding those alternatives that are gonna keep you on track incredibly important we Tammy and I have really really really had to embrace the kitchen cooking grocery shopping frequently and buying eating and prepping delicious Whole Foods you can’t be afraid of the hard work and what I just the simple concept of discipline that will come with this you are not going to find perfect solutions out of a box out of a package for all of your keto meals you need to approach the grocery store with enthusiasm optimism and being prepared to try new things and let old habits die hard if you think you can do this by just eating the same old crap that you were and just having less carbs in a day by having less of those bad foods you’re kind of missing the point you should be reading packages keeping ingredients to a limit and eating delicious Whole Foods a common meal for me a lot of leafy greens with some great fat content a content on there so maybe it’s a Caesar salad with a nice dressing maybe you’re working with avocado oil and olive oils and then once again finding a way to get some good protein in there so maybe you’re having some good healthy meats and animal fats and that’s a typical meal like I like you know I think about a typical dinner at home it’s maybe a salad some broccoli or asparagus and some good whole proteins like like a nice piece of steak some grilled chicken we love chicken wings are always always oven roasted chicken wings and things like that maybe on another video I’ll do some typical foods that we’re doing on any given week that are helping keep us on track but before we get into the food it’s just important to understand the basic tips of keto and getting into nutritional ketosis down low carb manager set up your profile watch the magic pill clear out your house of old groceries that are gonna help activate bad habits that was one of the best things that Tammy and I did literally throughout everything in the house and say everything everything and we started fresh and it felt good carb manager magic pill clear out your house get a few basic meals put together and the final thing that I will allude to that’s been incredibly helpful is the keto community major shout out to Matt and Megha at keto connect they are on Facebook Instagram and YouTube they run a fabulous couples based keto youtube channel and blog primarily and they’re a great resource to watch for for meals tips and tricks understanding ketosis they’re articulate incredibly educated in the space and they’ve been one of my guiding keto Sherpas in my journey so check out keto connect that you’ll find on YouTube Instagram and Facebook and join a Facebook keto group I believe it’s great Canadian keto on Facebook is the biggest one across the country full of people trying keto at very different levels of complexity whether they’re just starting or they’ve been in it for years and it’s a great Facebook group resource to ask questions learn recipes get tips and tricks and learn more about the stuff that I’m talking about today so hopefully this video gets you started in at least understanding some of the basic concepts of ketosis and I am here to help you on your journey thanks for being a friend thanks for checking in good luck hopefully this didn’t bore you if you watch this and you found it was helpful I’m very happy to prepare follow-up videos discussing foods common things that we’re buying at the grocery store and next steps to get you on a good path to success peace love and keto kung fu from the dodge house I’m getting back to work

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