Ketogenic Diet Setup in 5 MINUTES! | (EASY) KETO Fat Loss GUIDE By 7 Year Keto BodyBuilder

Ketogenic Diet Setup in 5 MINUTES! | (EASY) KETO Fat Loss GUIDE By 7 Year Keto BodyBuilder


hey there my name is Anthony Romano and this video is going to be setting up a keto diet in five minutes teaching you exactly what you have to do kind of skipping over and glossing over any sort of details that you might not fully understand but you can find full explanations of either in the comments if you ask me or on my other videos so jump right into this any questions you might have leave them in the comments first rule number one carbs keep your carbs below 5 percent of your calories so what that means is you know some people say below 50 grams of carbs a day they’re low 30 grams of carbs a day my way of explaining it is get your carbs only from low glycemic fibrous sources so what that means is green vegetables in a practical sense but the reason you want it to be from green vegetables is because fruits breads starches grains pastas rice those all have a much more dense in sugar form of carbs so even if there’s only 30 grams of carbs in a glycemic Li dense food that effect it hasn’t your blood sugar will be worse for you than eating double the amount of quantity of carbs from broccoli ok number 2 calories and BMR so you’re gonna go on a website like the one I’ll probably have a picture of here and a link in the description and you’re going to find your calories and your basal metabolic rate how many calories you need to stay the exact same so you don’t have to count calories on keto to lose weight you will get results but if you want the best of the best results and managing your progress very effectively so you can amplify your results so you get shredded by vacation shredded by that show calorie counting is a must so it’s also useful to know how much food you’re eating per day and knowing what keeps you satisfied so from there you’re going to use the website and I might have another website link for this next one but the third one is protein so you’re going to figure out your calories how many you need and from there you’re gonna you know subtract a couple hundred so you’re in a deficit so you can lose fat and then you’re gonna want to make sure that you have enough protein so that you don’t lose muscle this applies for any diet however on a ketogenic diet you’re much less likely to burn your own muscle I can explain that but basically ketones have that effect on your body so protein is still important though and some people say try to get as low as possible you don’t want that you need enough protein to maintain your lean muscle anything below 20% is way too low I generally say the optimal range is 25 to 35 is the optimal range of protein but you really can get away with anywhere between 20 to 40 ok 20 being very low 40 being very high in terms of percentage of your calories okay so the website I have linked here and probably a picture of next to my face is a website that will help you set up your protein requirements now this website might say to you that certain percentages are too high and will kick you out of ketosis but don’t worry about that that is that’s wrong okay the only thing that will kick you out of ketosis from protein is from eating to insulin and genic protein so this means protein basically very fast adjusting sources eating too many of them at once on their own so the only one that’s really a problem is weight protein so you can either chicken breast on its own you don’t feel worried about it but for the protein requirement a certain amount isn’t going to kick you out of ketosis as long as you’re not eating carbs so you’re gonna figure out your protein and then BAM once you find out the general gist of how much protein you want you are going to have a fat number of percentage that will automatically just fall in place so if you figure it out oh someday I’ll have between 20 and 35 protein a day then you automatically know that you’re going to have between 80 to 65 percent fat or 75 or 65 percent fat so the ranges are going to match up because you’re not eating carbs it’s basically just fat protein and once you pick one you’re gonna know the other so after you figure that out you know your calories what’s gonna happen is you’re going to have everything set up in place to start your ketogenic diet from there all you need to do is pull up a calorie counter app my favorite one is My Fitness Pal but other people have showed me carb counter and several other ones that are useful there’s also avatar and several other nutrition counters but counting is very useful I recommend it you don’t have to do it you can even do it half-heartedly but I always recommend doing it wholeheartedly because any diet is kind of gonna require you to count and keto we’ll just make it a lot easier for you to count stuff without wanting to just dive at your food because the blood sugar response and blood sugar effects are gonna have are gonna be much more stable so overall this should be how to set up your ketogenic diet in five minutes and from there hopefully this gave you some more inside and how keto actually works I have plenty of other videos that explain it in more detail but this is only the stuff you need to move forward okay ask me a question in the comments I even have a free meal plan here too by the way you can just take that in the description and dial it up dial it down to your calorie needs completely free and a free training plan and if you want to enter my competition to possibly win some free prizes like these ketones you know my favorite brand athletic Alliance Canadian luxury brand basically enter my free keto transformation challenge or you can possibly win so thanks for watching this video my name is Anthony mano peace [Applause] [Music] you

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