The 8 Most Common Keto Questions – The Ultimate Guide!

The 8 Most Common Keto Questions – The Ultimate Guide!


what’s up everyone this is the last video of the series video number four hopefully this introductory series is helping you guys just putting all the info in one place and we’re trying to make it as like concise but information as possible informational this video is going to be about frequently asked questions and there is a lot of them that come up very regularly kedo connect we have a website kitto connect dotnet that has a bunch of recipes also it has some blog posts just like about starting keto one of them is linked in the description that summarizes this entire series so you can go read that if you want a little bit more in-depth info on how to start keto and we also have a podcast keto for normies we interview a ton of interesting different people doctors bodybuilders nutritionists what’s the fastest way to get into ketosis I hate this question because it doesn’t matter the fastest way all that matters is the way that you’re gonna be able to stick to for the longest amount of time right literal fastest way is just not to eat anything doing a bunch of exercise like that type of thing but that’s not what we recommend we don’t recommend doing anything in a fast mindset right should be long-term you should be thinking long term think about the whole dieting industry in general like there’s all these cleanses Master Cleanse it just promises very fast results yeah just like this sacrifice for 10 days and then the rest of your life is just gonna be easy it doesn’t work like that carb blocker all like there’s tons of pills terrible way to get into any state fast yeah so the fastest way to get into ketosis is the worst question you could be asking basically well it’s know something about your mindset and maybe trans transitioning that question into like what’s the best way to start a keto diet that can be sustainable long-term exogenous ketones come up a lot so the ketones you produce in your body naturally endogenous ketones exogenous ketones or ketones produced outside the body that you drink our thoughts on them are that they’re useful in certain contexts probably not in the context you’re hoping for they don’t help with weight loss at all they’re not a weight loss supplement they’re more of a performance-enhancing supplements maybe a little bit of like focus enhancing one Bennett fit and I think it’s actually like a big placebo to a lot of people that swear by these things is that they’re really filled with electrolytes just because the ketones are binding to electrolyte molecules so when you drink the ketones you start feeling really good but it’s mostly just because of the electrolytes in my opinion there’s a lot of multi-level marketing companies in the ketone industry so if someone’s like messaging you telling you how it changed their lives they’re probably also like gonna hit you up with their affiliate link there’s a few companies we would buy from there’s perfect keto and there’s keto logic those are the two I would recommend if you want to try them you don’t need them though we do have a coupon code with perfect you know they’re 20% off keto Connect is the code I’ll link that in the description yeah so if you have an expendable budget on supplements you know throw this relatively high on your list I would say like creatine fish oil maybe a protein powder then this would be like somewhere in there does a certain thing break a fast like a lot of people will ask about bulletproof coffee bone broth certain things like that does it break a fast the whole thing is like why are you fasting what’s your goal in mind if you’re going for different things and certain things break that I would say so like if you’re just going for weight loss breaking your fast doesn’t matter at all so like bulletproof coffee in the morning if that’s something that helps you keep your hunger and check more throughout the day I would say no that doesn’t break your fast right yeah so if you’re also going to try to repair insulin resistance things like that bulletproof coffee in the morning probably isn’t gonna mess much with that either but if you’re going for like a toffee gee I would say bulletproof coffee does break that and it also depends on what you’re in taking so Matt mentioned little proof coffee and bone broth so bone broth does have some protein in it and that just by default itself carbs and protein will always break your five I would say specifically bone broth because it has a lot of glutamine in it and great amine is a trigger for stopping at Apogee so a tofu G is the cell regeneration basically like your old cells being killed and like regenerated into new cells it’s like a therapeutic thing it’s beneficial to have that going on bone broth cuts into that hard core like don’t do bone broth if that’s what you’re going for and so then the best bet is to just stick with fats so like people always ask about heavy cream butter and then also stevia so we we work out we drink fat coffees before we work out and that to us is totally fine it’s not like in taking meals and carbs and protein I mean stevia we’ve done tests with stevia and found that that doesn’t really impact your ketosis so if you’re adding some stevia you’re likely not gonna have an issue in that regard either yeah I would say there’s two tiers to breaking a fast one is consuming anything whatsoever that breaks a calorie fast yes so that breaks certain benefits of fasting the second step would be any kind of protein or carbs so if you’re just doing fats like a bulletproof coffee you preserve some of the benefits not all should you count total carbs or net carbs some people differ on this I think net carbs is probably the best way to start under 20 net carbs you do want to keep in mind a little bit total cards like if you’re just going nuts if you’re doing quest bars all day that’s gonna also not be optimal you don’t want like 90 total carbs and 20 next card that’s and a lot of these products that are made nowadays are like 27 grams of fiber start with 20 net carbs keep the fiber reasonable like if you’re going over 50 a lot of people will also say 50 total carbs I think both of those are good metrics don’t go over 50 total don’t go over 20 net well we always say less carb is better so you know keep it lower if you can and that’s what we’ve learned over the past two years so if you’re just starting and that’s the purpose of this series then you know you’re good with twenty net carbs and net carbs is total carbs – any fiber and sugar alcohols so that brings us to the next question which is all the different sweeteners sugar alcohols you can have on a keto diet instead of talking about it here we can pretty much just refer you to a video we did I’ll link it above and in the description it’s where we test every sweetener you might want to have but a quick summary of that is we eat stevia erythritol and monk fruit rose acerbic candies have a ton of mount at all so do a lot of protein bars read the labels read the ingredients if mount stalls in there I just want to stay away do I need to eat a lot of fat to lose fat differing answers depending on who you talk to we’ll give our opinion I think you do want to eat a lot of fat if you want to lose fat rather than just viewing it from losing weight losing fat I think you should view it from healing your body and feeling really good and if you eat a lot of fat that is what makes the diet sustainable like you don’t have to go nuts but you don’t want to really limit it too much either I know a lot of people will recommend more of like 30% protein 35% protein if you’re trying to do a fat loss keto protocol it might actually help you lose more weight but I don’t think you’re gonna feel as good and you won’t be able to do the diet as long you won’t like feel really good about the diet like whoa this is life-changing basically that’s how you want to feel about it and I think if you’re doing closer to 80% calories from fat if you’re really full at the end of the night and you haven’t hit your fat macros totally fine you don’t have to hit them but we just say you definitely want a higher fat percentage verses your protein percentage you’re gonna feel most optimal I even get like a personal energy boost if after my fat coffee I’m like on fire I can focus and do everything and so when most of my meals are a high percent fat I just feel good throughout the day ok questions about carb cycling and the different protocols for a keto diet there is commonly you’ll see three different ones there standard keto diet cyclical keto diet and a targeted keto diet we’ve tried them all sandir keto diet is what we currently do it’s what we would recommend it’s what we think is the best targeted keto diet is a little bit of carbs about 10 to 15 grams pre-workout or post-workout not both just one or the other that is a decent option cyclical theater day is when you’re cycling in full day’s of carbs so one every seven days one every ten days when every two weeks so we did one a week for four weeks so one every seven days we would swap out all the fat grams for just carb grams so it’s a very high carb low fat day so after doing all of these I would say the reason I was prompted to want to try these things is maybe because I wasn’t doing standard keto good enough my carbs were a little bit too high going lower carb that I was prior to trying all these things has fixed that like I do maybe 15 total card to 10 total carbs a day now and I feel great but when I was doing a little bit higher carb more like 50 total carbs I wasn’t feeling as good target Aikido died I would maybe recommend that’s not a bad idea but single keto diet I wouldn’t even call it a keto diet honestly I don’t think you’re getting most of the benefits from doing keto you just feel low energy all the time and although I agree with what he says about cyclical keto diet you don’t really feel like you’re doing it right you don’t get the benefits for me targeted keto diet when we did that it wasn’t enough of a boost in the gym we’re a cyclical pita diet all those carbs really did give me a great gym performance which I loved but overall I think carbs for me are more of a slippery slope I don’t bounce back as quick I was like hungover the next day I also kind of went into it thinking more so I needed the mental satisfaction of eating the carbs it had been two years I missed this and missed that I missed bread it kind of also just reminded me that I feel so great on keto I don’t need carbs to be happy food shouldn’t be the reason I you know get up every day our take on any kind of carbs is pretty much not good needed what do I do when I hit a plateau while I’m doing keto so first thing to note is that plateaus are totally normal for your body to want to do at a certain point and it happens different times for everyone and it’s going to happen so don’t be upset when it does I think the biggest key is to just stick it through and continue on and eventually your body will just readapt and readjust and you’ll start to lose weight again also you maybe want to do like a little analysis on what’s going on in your diet like are your carbs really under 20 grams net carbs daily are you like where are your calories at if you’re on a really long plateau like a month or two two weeks to a month maybe just check in on how everything’s going track your macros for a day or two make sure you’re doing things right and if you are and just stick to it and that is a wrap on the series guys the most important thing of all this you can watch youtube videos all day you can read the internet all day you got to just start doing stuff take action you’ll figure things out along the way you don’t have to know it all right now and if you do have any pressing questions every single Sunday we do a YouTube live you can come check us out and then on every single morning at 9 a.m. we do Instagram live for nine minutes and it’s a smaller group of people so it’s more personal and we answer every single question and if you want a little bit more guidance along the way you can check out our meal prep course which is linked in the description of this video that’s it guys thanks for your love and support all throughout last year 2018 year is going to be [Music] [Applause] [Music]

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