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The Keto Diet Review | Does The Keto Diet Work? | My Experience 2017

>>GET THE KETO BEGINNING HERE<<

Audio Text:

everyone and welcome back to my Channel today I am reviewing the keto diet book by Liana Vogel this is the book that I have been using my whole entire keto journey I had heard about keto back I think in December and it was the normal way that people eat ketogenic where it’s a lot of dairy it’s a lot of processed meats or meat in general feel like they just like they keep their carbs like below 20 grams of carbs and you can’t go above that and so a lot of them don’t really eat a lot of vegetables and I don’t know it just seemed very very strict for me and it didn’t seem that my paleo lifestyle at the time would be able to fit or adjust to eating keto without me kind of having to disbelieve what I had believed in the last few years where you know like eating Whole Foods and eating things that aren’t processed and eating a lot of vegetables and things like that in embark on the keto journey right away but what I was doing I was eating paleo and I had been doing like whole 30s every few months if you don’t know what the whole thirty is I’ll link the website below basically it’s like an elimination diet and so the first time that I did a whole 30 was back in like 2013 or 2014 maybe something like that I had gotten really good results like I had lost like nine of my like last stubborn pounds I’m really really great and so every few months I was like well I’ll just do a whole 30 and I’ll just feel great again and so I’m not sure if it was because when I first was a whole thirty they didn’t let you eat like white potatoes and I didn’t like sweet potatoes at that time so I think I was hardly eating any carbs but then last December when both my husband and I actually we did a whole 30 starting in January and you know we both had like he had like 20 pounds to lose I probably had yeah like 15 or so pounds to lose and we did this whole 30 and I made exactly the same food for both him and for myself so we weren’t eating anything different but we were eating a lot of like plantains white potatoes because those were allowed now and sweet potato like fries that I made all the time he ended up losing 17 pounds and I was even working out and my weight did not even budge like I looked exactly the same from when I started from 30 days later time I just saw that like something wasn’t working in my body I wasn’t exactly sure what it was that is very upsetting when you know you think that something is going to work and you have like 15 pounds to lose and it’s after the holidays and you know you’re like okay I’m gonna do everything right and then you do it all right and then like nothing worked like blew my mind so I was like okay I really need to start looking into this keto diet it’s a back story about me is my husband and I we got married over two years ago it was two years in August and I’ve always wanted a big family and so we’ve been trying to get pregnant for two years on something was wrong like you know we’re not getting pregnant what’s going on so we were gonna go start getting checked and we made an appointment for June and I actually started this keto diet in May and when Juden rolled around I actually canceled my appointment because I found out that I was pregnant I feel like I owe it all to the keto diet for getting pregnant I think that might have fix something with my hormones unfortunately after I got pregnant I didn’t stick with the keto diet and I just went back to like eating whatever I wanted I think that was a bad idea I did miscarry the baby at nine weeks and back to the beginning of trying to get pregnant again so I do think that my hormones must be off especially since I have a lot of symptoms with my hormones being off and I think that’s one of the reasons why it was hard for me to lose weight even just eating paleo when I was eating so many carbs I think that my hormones were just out of whack and I wasn’t eating enough fat with all that in I think it was April I heard about the keto diet by Liane Vogel and how it was different where hers was like paleo based it was still high fat and it was still lower carb but that it specifically made for women as my husband had such good results with the whole 30 and I was eating the same thing and I didn’t I was like well yeah it must be because I’m a woman like there’s something off and so this book has been it is filled with information her website is filled with information and she even has two ebooks that I also have one is called the Quito beginning and the other is called fat fueled and so if you have any kind of like hormone imbalances or thyroid him but imbalances or anything like that I would really encourage you she even has a podcast called the keto diet podcast I mean loads of information about women and how to lose weight or even body positivity love us just care so much about getting skinny we’re actually not caring about our moans and our health feel like the whole of society it just always is like Oh calories and calories out Oh what do you look like in a bikini like things like that and it’s really encouraging actually that you know she doesn’t think that way that it’s not just something it’s not a quick fix it’s not something that we can always control if when humans are out of balance the first time that I did this before I got pregnant I did lose about maybe six pounds or so I was following her meal plans in here then I got pregnant and I kind of gained all that back and some and so I’ve been trying to lose that weight since I miscarried but it’s actually been pretty hard I think that my hormones have been out of whack even more so things that are different from this compared to a regular keto diet she has you eating way more calories than anybody else would ever tell you to eat like most of the time it’s like oh you know you know only need to eat 1200 calories but with me even trying to lose weight I am eating 1,900 calories sometimes 2,100 if I’m working out it is amazing you need to listen to her podcast about calories and calories out where it talks about how like if you are only eating a little bit of calories that you’re slowing down your metabolism and eventually your body is just going to stop losing weight yes it works in the beginning but your body will stop losing weight it’s one thing that’s different is you get to eat a lot of calories with this her meal plans are dairy-free and paleo base I usually make everything dairy-free I did go dairy-free again just last month and I started now adding a heavy cream to my coffee but I try not to go too far to the extreme of just eating cheese all the time so I find that my body kind of has a lot of information when I eat a lot of dairy one of the other things that she does is she practises carbs which is essential for women most of the time she has plenty of information in this book she has a couple different plans classic keto would be pretty much the typical keto diet that you would normally eat and then she has ones for higher protein and she has ones for carb ups and so I usually do the classic keto which is you know you keep your carbs pretty low and you eat a lot of fat for about two weeks two weeks to a month whenever you feel like you’re bad adapted or if you’re testing ketone levels you can do that as well I just can tell that I’m not hungry anymore and then I get I don’t get hangry and then I move over to either a full keto which is one carb up a week or an adaptive fat burner which is every couple days or a daily fat burner which is where you carve up every day and that doesn’t mean that you’re gonna go out and eat like tons of pizza she still wants you to eat healthy carbs such as plantains or sweet potatoes or maybe white rice if you can tolerate it and you’re only having a little bit like a quarter gram per body weight and you we eat it at dinnertime it just really helps so that a lot of people say that on keto like their hair will start to fall out or their sleep starts to suffer and it just definitely ensures that that won’t happen to you meal plans are amazing I’m not gonna go into a whole bunch of detail she does have a list of like if you have medical ditions like if you have low thyroid like you should definitely be practicing carb ups because that can help you and will run spending upon what you do and so hers is so it has so much information based on even fasting what your plate should look like how to know you’re in ketosis how to eat more fat is what happens if you get the keto flu what you can do and it’s usually always eating whole foods that she gives you the option for at first it has a part of eating keto what you’re allowed to eat or you’re not allowed to eat and when it comes to vegetables like she says she doesn’t count her kale so she will eat tons of vegetables and still be in ketosis even though she’s eating you know 50 to 80 grams of carbs – how – she has how to make nut milks how long you should soak your nuts for so that it’s easier to digest just how to render fat she also has how to make bone broth in here she has quick meals and then she has a bunch of meal plans and then in back is a whole bunch of amazing recipes and I have made so many of these recipes and I have not been disappointed with any of these like so many of these even my husband loves there’s breakfast recipes there’s snacks there’s dessert there’s bread in here there’s iced coffee and he’s a lemonade and coconut whipped cream and carrot cake almond try truffles like coconut mounds and it’s just it is an amazing book and even or her other books I actually just purchased she has a holiday ebook so I’m going to be trying to do a Kido giving her Quito Christmas she has Quito hump camp I and I have just been really loving following her way of doing it it works for my body I’m not saying that it’s going to work for everybody but it works for me works for my husband he’s been on keto with me and he had lost 15 pounds in one month I just feel so much better like my mind is working better I feel like my mood is a lot better when I’m on keto listening to a lot of the podcasts and listening to doctors and nutritionists that she has like on the podcast I just really think that this is the way to eat with being high fat and moderate low carb or watching your carb intake and making sure you’re eating healthier carbs yeah I really encourage you to either just check out her website I will have all the links down below to her website to her ebooks to this cookbook let me know in the comments if you have gotten her book if you’ve ever heard of her before if you’ve watched her on YouTube or anything like that I would love to hear from you if you like this video please give it a thumbs up and thanks for watching

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The BEST Keto Diet Tips | Episode #1

>>Read My Full Review On The Keto Beginning<<

Audio Text:
[Music] so I had absolutely no intention of vlogging at all today I brought the camera strictly so that I could film the Kenneth playing volleyball or at her tournament we are in the finals right now and we have the longest break ever right now we got done playing at 9 and it is now 12 p.m. and we still haven’t even played our second game so yeah anyways I thought that it would be a good opportunity since I’m getting ready to eat to show you what I am gonna have as my first meal I thought that it was a good example of eating keto on the go people seem to make people seem to want to make eating keto a lot more difficult than it has to be but it it’s so so easy and after a little while it just it becomes second nature like oh I you know I’ll have this and I’ll have that and I didn’t even pack a full meal today so I was under the impression because we’re seated third that we’d be able to go out and have our traditional meal you know after the tournament and it would be early enough and I would have to pack a meal but clearly that’s not the case and so I am thankful that I did pack a little something just to hold me over until we head to probably islands again one of the brilliant things about Quito is that you just don’t get hungry like I don’t want to say like hungry but you don’t get hangry where you’re about to like kill somebody in between your meals like people you know people will have breakfast that say 8:00 you know 9:00 a.m. or something like that and then by 10 11 o’clock they are so hungry they’re about to rip somebody’s head off it just it does not happen on keto it’s it’s amazing like I I can’t even describe it I will definitely be eating all of my calories as I do every single day so don’t think that because I’m doing keto I’m just I’m not eating I’m eating I just eat my calories later on in the day but in between those periods I just I’m not hungry I never feel like I have to kill somebody like I did you know before I did keto and then eating is just so much easier like it just becomes second nature like thinking about what you’re going to eat it’s like I’m going to have a protein and a fat something with minimal carbs and that’s it it’s just so nice and refreshing to not have to think about food all the time to not worry about you know when your next meal is and how fast you’re going to be able to grab some food it just you you don’t have to think about it it just becomes so effortless and the whole idea about like eating it’s just for me it’s just it’s fuel that’s it and so when I feel like I’m running out of fuel and I need something I eat if I don’t feel like I need fuel then I don’t eat and I think a big part of the reason why I’ve been so successful on keto is that I’m not I’m not eating a bunch of crap like I just again fuel for energy but also just fuel for my body I just overall I just feel so much better now I’ve never had any kind of four relationship with food never had any eating disorders or anything like that but I feel like on keto you just it might be a good option for people who have struggled with those kind of things just because you begin to think about food differently and you begin to think about it less because you’re so satiated between meals and just all throughout the day you just you you begin to not think about food in the same way the relationship with food is just different so I’m going to go ahead and show you what I packed and what I’m going to whip up real quick and there you go all right guys here we go easiest quickest keto meal ever I got everything ready last night and this is literally all I brought today for the tournament to eat I got avocado and a lime which I slice last night and then just put in this bag I got a I have a can of tuna this is from Trader Joe’s I brought a bowl so that I could mix it all up and then I’ve brought some vegetables I’ll open it up and show you what I have and then I have a drink all right protein in the macros on this would be for two servings total carbs zero protein would be 26 and 16 grams effects then I just take the avocado that I brought and I sliced it last night just in case I couldn’t find a knife today so you just put your avocado in and what I actually normally do is mash the avocado up first but I didn’t do that today so you just mix all that together and I also add some pink salt [Music] and some of the line again I also pre-sliced this so you just squeeze on some lime I use the avocado in place of mayo just because I’m not really a huge fan of mayonnaise unless I’m making it myself and I definitely can’t have any mayo that’s at restaurants or you know that you would buy somewhere else just because it has most of them have soy in it and I have a severe intolerance to soy so the avocado makes it super creamy and then the lime like you have to do this with lime you have to it is a must the other must have is Tajin stuff is so good it’s um chili lime like seasoning and then just mix it all together and there you go protein fat minimal carbs and really in avocado all you have is then you have the fat you have a little bit of protein and then the carbs you’re mainly fiber so super super easy nutrient dense teto meal clearly this is not a glamorous meal it’s not fancy it didn’t take me a ton of time to make but it gets the job done and this will easily hold me over for at least a couple hours actually normally put it on a salad but clearly today I don’t have a salad with me so I can either eat it just like this or I can just use the vegetables that I packed I have snap peas here I also have some cucumbers and in the last little container here I have bell peppers so there you go so easy effortless don’t over complicate this simple way of eating don’t overthink your food choices eat sufficient protein to support your lean body mass keep your carbs anywhere probably 20 to 30 grams net especially if you’re just starting out with keto and then depending on your goals whether it be for fat loss maintenance gaining weight that’s where you’re going to be able to use fat as a lever if you’re trying to lose weight then you’re going to want to keep your dietary fat lower if you’re in maintenance or trying to gain weight that’s when you’re going to be able to add more fats in go for nutrient-dense foods foods that are going to fuel your body and load up on as many vegetables as you can just as long as you’re staying within that keto carb range so again under 30 grams net for most people is going to work once you’ve been doing keto for a while you’ll be able to adjust carves a little bit more that’s it that’s key to easy-peasy [Music] you

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Ketogenic Diet: Top 3 Ketosis Tips for Results: Thomas DeLauer

>>Read My Full Review On The Keto Beginning<<

Audio Text:
here’s three of the most eye-opening Tips & Tricks you can use when you’re on a ketogenic diet these are three tips that I’ve learned over the years that can help you feel better help you get the most out of ketosis and also make sure that you don’t burn up too much muscle while you’re in ketosis or so we think all right so the first tip is simple you need to be getting in enough salt let me explain how this works you think when we are actually in a carbohydrate fueled mode when we’re consuming glucose and we’re heating cards right we have what’s called muscle glycogen most of you probably know what glycogen is okay glycogen is the stored form of carbohydrates that’s in our muscles and in our liver but what a lot of people don’t know is that glycogen is transported in a liquid form which means that for every one gram of carbohydrate that you consume you hold between 3 to 4 grams of water 3.7 grams of water to be precise and you hold that water in the glycogen stores so you’re holding it in your muscle well you start thinking about it when we’re in ketosis and we’re depriving ourselves of glucose and we’re utilizing ketones as a source of fuel we don’t have nearly as much glycogen so we don’t have nearly as much glycogen well then we’re losing that excess water that might kind of make sense why when a lot of people first go on a ketogenic diet they drop a lot of weight right in the first couple of days usually it has to do with the water that they’re losing through the glycogen that they’re depleting now when we lose water we also lose salt so what ends up happening is as we’re excreting all this extra water out every bit of water that we take in is generally going right through us because don’t have the glycogen to help us absorb it we’re losing the minerals along with it and salt is obviously a very important mineral so when we don’t have salt we don’t have the thirst actuation we don’t actually have that triggering to become thirsty the more salt that you have in your body the more it triggers your body to become thirsty so without the salt you’re simply not thirsty you don’t drink as much plus when you do drink the water you’re not retaining it so by adding a little bit of salt to the diet you’re sort of manufacturing that response you’re manipulating the body a little bit into thinking you’re a little bit more thirsty so you can sue more water and then the salt is also going to allow you to retain or water within your body itself a little bit within the soft tissue a little bit within the muscle and of course some within the blood supply itself there’s one other factor we have to talk about when it comes to salt though and that’s how insulin and salt work together you see when we consume carbohydrates we have a high presence of insulin insulin tells the kidneys to hold on to salt now when we don’t have carbohydrates in the system our insulin levels are low so that insulin communicates to the kidneys until the kidneys to expel as much sodium as possible simply because there’s that correlation and that linear relationship between the two so you have two reasons why you need to be adding extra salt to your food don’t worry too much about the hypertensive aspect especially when you’re in ketosis because you don’t have the carbohydrates that are holding more water so you don’t usually have to deal with as much of that issue ok the next tip is consume a lot of straight MCT oil now I’m a big fan of coconut oil you all know that I’m talking about in all my videos but I’m a fan of coconut oil more so because of the lauric acid and the small amounts of MCTS when you’re in ketosis straight medium-chain triglycerides are usually the better way to go now believe it or not if you’re on a ketogenic diet and you’re getting most of your fats from long-chain fatty acid sources okay I’m talking about the things you shouldn’t necessarily be eating a lot of things like the cheese’s things like that super high saturated fats left like that you’re going to require 80 to 90 percent of your energy to be coming from fat simply becomes harder for your body to break it down so you need more of it but if your energy is coming from MCTS you only need 60 to 70% of your total daily calories to come from fat so you need less fat because your body’s more efficient at utilizing it medium chain triglycerides bypass the liver okay so they have this entirely different system when they enter into the body they are immediately converted into a ketone body whereas long-chain fatty acids actually have to go through a process before they’re ever converted into energy so in essence when you’re in ketosis and you consume a straight medium chain triglyceride that’s extracted from coconut oil you are essentially giving yourself an immediate source of fuel you’re basically getting your body to operate like it’s on carbohydrates with being on carbohydrates now keep in mind coconut oil is great too but there’s some things that you should know about it before you just dive into just a coconut oil coconut oil is 35% long-chain fatty acid 50% lauric acid and 15% medium chain triglycerides so it’s still as the MC T’s in there just not nearly as much as if you were to go with a straight MC t what’s my third tip my third tip is eat less protein and all the fitness people out there all the guys that are trying to build muscle are probably turning off the You Tube channel right now saying that they’re going to just ignore me and not listen to me and that’s fine you guys can stay blind but I’m going to explain the science to you see a lot of people think you need to have at minimum one gram of protein per pound of body weight I’ve been telling people that this was incorrect for years but now there’s finally some studies that totally back it up and especially when you’re in ketosis because when you’re in ketosis if you have too much protein you go into what’s called gluconeogenesis and think about it like this when your body is utilizing cards the source of fuel it’s happy because it has glucose but when you start pulling the glucose out and you run on ketones it’s still always kind of seeking some glucose well if you have too much protein your body will convert that into glucose and your body will thrive on it and therefore it’ll run on that as the source of fuel instead of the fats therefore kicking you out of ketosis and you’re losing the benefit of being in a ketogenic state now there’s a study that I want a reference that allows us all that it makes sense and allows us to accept that we can cut down to 20% of our calorie intake coming from protein what this one particular study looked at was two groups of individuals okay all of them were resistance trained people people that were used to working out one group they gave 0.61 grams per pound of bodyweight of protein the other group they gave 1.19 grams per pound of bodyweight of protein well what they found after four weeks was that there was zero change in body composition and strength zero change nothing between the two and what they found is by testing nitrogen balance is that the ideal amount is between 0.65 and point 8 grams per pound of body weight and when you’re in ketosis it might even be lower because you have levels of beta hydro ughter eight and you have levels of other hormones that are protecting your muscle even more so you may be able to get away with literally even a half a gram per pound of body weight which seems like so little you think you’re going to waste away but you’re not so there you have it 3 simple tips to making sure that you get the most out of ketosis that you can wrap your head around the science and not just jump on the bandwagon with everyone else it’s just telling you to eat a bunch of meat and cheese and get on with your day there is some science behind it there are some tips and tricks and if you harness those you can truly capture all the benefits there are to get of ketosis you don’t have to oxidize your body with a bunch of crap food you can do it right I’ll see you in the next video

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11 BIGGEST Keto Tips – The Key To Success!

>>Read My Full Review On The Keto Beginning<<

Audio Text:
hey guys liam here from healthful pursuit calm and today we are chatting about the 11 things that you can do right now to bring more success to your ketogenic diets so stay tuned if you haven’t already subscribed to the healthful Pursuit youtube channel you should you can click down below and subscribe okay so today’s video is focused on what I wish I knew when I first got started on the ketogenic diet to avoid all the pitfalls and see success a lot quicker before we get started with the official 11 things that I’m about to share with you there was one big one that I want to highlight right now because if you take anything away from this video it should be this if you loved car B carbs before you started keto you’re probably gonna love car B carbs while you’re eating keto and what I mean by that is if you loved pasta bread cookies cakes before keto there is going to be a grieving process as you figure out what keto means to you and a big mistake that I made when I first got started with keto was just avoiding those things altogether and not finding keto equivalents so if this is you and you loved car B carbs before just maybe look online find some really good keto recipes that allow you to eat cookies and cakes and pastas in the case of pasta if you love spare lized zucchini awesome if you’re like girl that ain’t no pasta I have a really good replacement that I found a couple of years ago it’s called new pasta they are a low-calorie zero net carb pasta made from the konjac plant which is really really rich in glucomannan fiber and thus glucomannan fiber allows you to eat your pasta and stay in Quito its precooked so it’s really easy to put together and when I was preparing the notes for today’s video I reached out to new pasta they offered to sponsor this video so if you want to find more about new pasta you can go to new pasta com okay let’s get to the eleven official things that you can do right now to bring more success to your ketogenic diet the first one is that if you are a volume eater meaning you like to feel fullness you probably should never ever ever ever purchase Costco size bags of nuts and put them like in your car you’re going to eat all of them you’re probably going to gain weight on your ketogenic diet and that’s usually not what we want to do but hey if you want to gain weight on your ketogenic diet this is a great way to do it so number two is take a look at Dairy if you are sensitive to Dairy or perhaps you’re just eating too much dairy on your ketogenic diet it could cause issues number three stick to safe sweeteners I’ve included a link up here and also down below I did a video a couple of months ago on keto safe sweeteners if you haven’t already checked that out definitely do just know that I forgot to include a monk fruit in that video so that’s one of my favorites monk fruit stevia and a wrist were tall those are kind of like my three go twos number four and we chatted about this before this is the major takeaway if you were addicted to things before I knew loved pasta and breads and cookies you’re probably gonna still want those pastas breads and cookies on a ketogenic diet for sure on keto your sugar cravings are gonna go way down but there’s also an emotional connection to a lot of these foods and if you really loved those foods before the consistency the memories around that you’re probably still gonna love it when you’re on keto so finding a good bread recipe I’ll include a link down below a good cookie recipe I’ll include a link down below and you can just google or go to helpful perceived calm and put it in the little search bar what you’re looking for and I probably have a recipe for that number five is keep your electrolytes up I have a video that I’ve made about this definitely click up here or down below to watch that number six is consume high-fat drinks I got two favorite high-fat drinks that I drink all of the time the first is keto fizz definitely check it out I’ll include a link up here and down below there’s a little how-to video on how to make it and the second one is a rocket fuel latte or a fatty coffee you can even add fats to bone broth or herbal tea or whatever you want to do number seven is reducing your stress this is a big one you can actually stop the production of ketones when you are too stressed out dietary stress is also a big thing so if you’re counting weighing tracking weighing your body twice a day that stress can actually stop you from seeing success so the very thing that you think is helping is actually being quite detrimental okay number eight is fast only when you’re legit not hungry if you wake up in the morning on your ketogenic diet and you’re hungry please eat just eat it’s fine you do not need to fast every single day in order to have success with the ketogenic diet mber nine is patience and being honest with yourself this was a huge thing that I discovered about a year into my ketogenic diet that there was no way that my body could physically be a size zero and that was a number that I had always strived for but when I measured my hip bones from hip bone to hip bone I would have to cut off one of my hips in order to fit a size zero so being honest with yourself in your body and what your body can do is a really really big one redefining your success is also really good in this space so you know if if all you’re looking at is the number on the scale but your clothes are fitting looser your moods are better your headaches are gone maybe redefine what that success looks like instead of just looking at the scale number ten is do not test your ketones until you’re ready to test your ketones I have seen this multiple times where people start the ketogenic diet they’re like zooming through and they’re feeling great and they’re on like day ten and they test their ketones and the number sucks and then they end up binging for like a week until they start the ketogenic diet again just don’t test until you’re in a good groove and you’re feeling good and know that the number doesn’t define your success either okay last one number 11 is finding a group of supportive people there’s nothing more challenging than going to work every day and having to justify your eating choices or going out with friends and they’re not supportive of you it can be really hard when you feel like you don’t have a sense of community when it comes to keto so if you purchase any of my digital programs whether it be the keto bundle fad fuel the keto beginning balanced keto you are added to my private Facebook group which I Vinc has to be over like 10,000 people all in that same space of supporting one another if you’re a facebook person that can work really well if you want to follow people on Instagram or maybe set up a meet-up I know in certain places in the country there are different Quito meetups and just meeting up with those people having dinner with those people everyone’s eating similar can just be really nice and nourishing for your body and know that you do not need to justify your eating choices with other people so those are the 11 things that you can do right now to add more success to your ketogenic diet and there are three awesome things that you can do right now to just be like a cooler human the first is I have created a free mini guide for this video you can click up here or down below to get your paws on that the second is I chatted about my digital products if I had to recommend one it would be the keto bundle because it has 60 days of everything you need you could possibly need for eating keto and the third is that you can subscribe to my channel and we can be friends forever you can do that down below and I will see you guys in a couple weeks next week who knows on Wednesday see you later bye

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The BEST DIET For Weight Loss | Lose Fat, Build Muscle, Get Healthy

>>Watch 4 Weeks Diet Video Here<<

Audio Text:
oh boy grab a cup of tea and a notepad cuz this is gonna be a big one hey guys if I were to ask you what the best diet for weight loss fat loss muscle building was a lot of you to polish out paleo or vegan duh or keto makes you lose the most body fat or eat whatever you want as long as it hits your macros it’s all calories in versus calories out or because you all watch my channel a lot of you would probably say intermittent fasting is the best because it also has a bunch of other health benefits well you’re all wrong and in this video I’m going to explain what the best diet is to help you achieve your goals and why the diet that you’re following so religiously right now might not be the best option for you but before I get to the best diet for fat loss muscle building etc I have another book recommendation for you and I partnered with audible again to get it to you for free you guys know I listen to a ton of audiobooks I don’t really have time to read but I do drive a lot so listening to audiobooks about health and fitness allows me to learn a ton about health and fitness which helps me be more fit and healthy and in turn helps me be a better educator for you guys and I do have an insanely huge collection of audio books so if listening to science ebooks about health and fitness isn’t exactly your cup of tea you can find what you like on that kid so my book recommendation for what finally really drove me to dive into this video it helps me figure out exactly where I wanted to take it is wired to eat by Rob well I learned so incredibly much from listening to it and it’s kind of about the Paleo diet and gut health but if I say anything more I can spoil the rest of the videos that’s all I’m gonna say for now but if you aren’t all interested in anything that I say in this video or even literally if the title of this video interests you I highly recommend listening to it if you do want to listen to it for free just go to audible.com slash Marissa that’s ma RIS a or text Marissa to a five hundred five hundred and you can sign up and get your free trial and one free audiobook credit one of the things that this book really brought to my attention is how people love to put themselves in boxes in health and fitness and in life boxes make sense to us you’re either in it or you’re not and there’s a clear set of rules to be in the box the box life is the simple life it takes the decision-making out of your hand you have the vegan box where the only rule is to not eat animal products and the only rule Nikita box is to keep yourself in ketosis by eating low carb moderate protein and high fat and the only rule in the iifym box is to hit your macros everything else is fair game the thing about these boxes is that someone else wrote these rules based on their thoughts and opinions and only some cases based on science these boxes are very generic and you either have to cram yourself in or force yourself to mold to the shape it’s kind of like one size fits all clothing stores their clothes I fit the average person well but for most people they’re gonna be too big or too small or too short etcetera just like clothes the diet that’s gonna work best for you is the one that you tailor to your own body you have to build your own diet box so to speak and when you’re figuring out whether or not you should eat a certain food or a certain meal the question shouldn’t be is this paleo or is this vegan or is this whatever it should be is this food a good choice for me and my body to explain why this is so imperative I’m gonna paraphrase one of the most mind-blowing parts of wired to eat in a recent study hundreds of people were fed a wide variety of food and their individual glucose responses were attract over time and what they found was that there was a massive variation in the kinds of foods that people reacted favorably or negatively to in terms of their glucose response this is groundbreaking because it indicates that some foods create a healthy response in some people and an unhealthy response and others which indicates that a calorie is not just a calorie it shows that we can find foods that work with our physiology and eliminate foods that work against it the diet boxes while mostly well-intentioned lack the precision of personalized nutrition personalizing your nutrition it means you will be able to test specific foods to find out whether or not they are beneficial or harmful for your weight loss / health / fitness journey there may be foods you have deemed bad like rice and potatoes that you’ve been avoiding that your body actually tolerates really well and you would benefit from incorporating to increase diversity in your diet or there may be foods that you have deemed good that actually aren’t very good for your body cutting out or limiting certain foods that your body responds unfavorably to will allow you keep your blood sugar and Abbott in check and make it a lot easier for you to achieve your goals whether they be fat loss muscle gain or just generally being healthier and preventing disease so let’s break this down a little it’s gonna be a lot easier to lose fat and build muscle and just generally change your body if your body is functioning optimally if your body has to spend its energy healing or recovering or repairing itself from some damage it’s gonna be a lot less likely to want to lose fat or build muscle but if everything is optimized your body will be much less resistant to change repeated blood sugar spikes can cause all sorts of non optimal things to happen in the body it can lead to inflammation of blood vessels and organs food that causes blood sugar spikes often makes you feel hungry or faster and if a certain food that appears to be healthy seems to make your glucose spiked that could be an indication that you are intolerant to the food and/or you just have a very hard time breaking down and digesting that food which causes a lot of extra stress on the button and if you’re intolerant to that food that means your body is now spending its energy trying to fight off these little particles of the food that it thinks are foreign invaders and it’s not spending energy trying to accomplish what you’re trying to get it to accomplish none of this is optimal for achieving your goals and if you’re interested in like a more in-depth scientific explanation of how this relates to the gut and stuff definitely go listen to wire to each cuz Rob wolf explains it in many expanded chapters and it makes a lot more sense when he says it so let me go back to the best diet for weight loss it’s the one that’s designed around your body and your individual responses to foods not the diet that works for your best friend not the diet that works for your favorite celebrity or vlogger or Instagram star okay hopefully I’ve made my point that you have to build your own box and I haven’t defended anyone by essentially saying that you know strict to veganism or a strict paleo or whatever you’re doing might not be for you now you’re probably wondering Marissa how long are do I go about finding my perfect diet how do I build my own box where are the hammers and nails well friends just like everything else in health and fitness your number one tool for building your box is patient this might take a while and if your first reaction to that is screw this or you better give us a shortcut I highly recommend you go check out my video on the most important thing to remember when trying to achieve your aesthetic goals I’ll just hit myself in the face but hopefully get up there and down there I’m posting this video now because I have literally just embarked on my own journey to find my own perfect diet and I’m gonna take you with me so that we can figure this all out together for now I will lay out my step-by-step process that I built for myself to figure out my perfect diet but this will be subject to change as I go through this process phase 1 is going to focus around optimizing my gut health so that my body is primed to be sensitive to the different foods so I’ve actually already started this with a three week gut reset diet where the goal is essentially to just kill off any bad bacteria overgrowth that I might have in my gut and replenish all of the good bacteria I have indeed been vlogging this and will explain it more in depth in that video and how to go about it so make sure you subscribe to have notifications turned on etc if you’re interested in that from there I’m gonna go into a three day fast and fasting it gives the good bacteria a break from their digestive duties and allows them to kind of clean up and repopulate it also increases the diversity in your good bacteria and allows your gut to be more resistant to bad bacteria also gonna be blogging this to share my experience and tips so don’t worry yet you won’t miss the struggle that is Marissa doing a three-day bath then I’m gonna go into keto for approximately 5 weeks maybe longer if I feel like it’s going really well and I’m putting this in here because a I really wanted to do keto and after I go past the gut repairing phase I won’t be able to do it for a very long time and be because it actually does have some good gut benefits it forces you to essentially eat more fiber which is really good for the good bacteria and it also forces you to cut out or severely restrict a lot of things that feed the bad bacteria and are bad for your gut so that was phase one of the gut optimization phase and then phase 2 is going to be the elimination diet phase in this faith I’m going to be figuring out exactly which foods I should and should not be eating and I’m considering it maybe ordering one of those intolerance tests but I haven’t come across one that has any extremely good reviews and none of them are 100% accurate so I don’t really know if I want to waste the money on it but I might do it just as a little push in the right direction but regardless of whether or not I do that I’m gonna start with the protocol that Rob Wolfe lays out and it wired to eat which is essentially a paleo diet and doing a seven-day carb test using a glucose monitor and I may extend this a lot past seven days just to test a bunch of different foods but we’ll see from there what I do next is going to be slightly dictated by my results from the Paleo diet and seven-day carb test but I think I’m probably gonna do some sort of modified whole thirty and then to address some more obscure food groups um I do eight low fodmap diet and see how that goes and from there I’ll probably just try to eliminate things that I haven’t done yet like sulfur and thiols phase three is going to be finding the perfect macro ratio now that I have theoretically figured out all the foods I can and can’t eat I’m going to figure out what ratio of macros I should be eating for optimal body functions I get so many questions from people about what their macro ratio should be and most of them are along the lines of is a low carb diet good for you will low carb but make me lose fat faster can I do low carb and I’m just like well some people function really well on low carb some people function really well on low fat it really depends on what your body thrives on if you try low carb and you feel extremely sluggish and tired and your workouts suck that’s probably not gonna be beneficial because you’ll be moving a lot less you won’t be burning as many calories and your whole health is going to suffer because you just don’t have energy on the flip side you might be someone who functions really well on high fat and so doing low carb might actually give you a lot of energy and you’ll feel a lot less sluggish and then it will be really beneficial for weight loss so in this phase I’m gonna eat for a few weeks at the standard macro ratio percentage whatever and log how I feel keep a list of different things and then from there I me they’re gonna go to a low carb high fat or low fat high carb and log how I feel there for me and then do the complete opposite lot how I feel and then whichever one I feel best at I will go in the middle between that and the average and then I’ll slowly work my way to finding out what macro ratio works best for more again I will be making videos about that so if you’ve any specific questions about how to go about finding your perfect macro ratio that will be in those videos so if you follow me along you might have realized that I just laid out about seven or eight months of very carefully planned pretty restrictive diet you might think I’m absolutely crazy why on earth would I subject myself to this I’m already fit and healthy what is the point well I I have said that my whole purpose with my health and fitness journey is to make sure that when I’m 70 or 80 I’m still kicking ass in the gym and lifting weights and benching the heck out of everything and being just super fit and healthy and the best way to ensure that I think is to optimize your diet but also a big part of what is really pushing me and motivating me to do this and stick with it is that I’ve said before I have some weird skin issues that no doctors have been able to figure out and the last month I’ve had one of the worst flare-ups ever it felt like my entire body at greyscale about 80% of my skin it was either red or dry or bumpy or painful and most of it was itchy and a few days into it by the end of the day I was feeling like I had actually been like beaten up and abused and my body actually was covered in bruises and scratches because I had been scratching myself all over so hard and I just had a doctor’s appointment the other day and he was one of the least helpful doctors I have ever spoken to he offered one extremely unhelpful suggestion and then just referred me off to some people the most he could do was refill a medication that I do know makes it go away if I use it consistently for a few days but I have been warned by the people at CVS that if you use it a lot it fins your skin very quickly so in order to fix my skin problem I have to give my skin other problems and I’m honestly just fed up and done with it and no doctors have even tried to look into the root of the issue they just give me some other chemically thing to put on my body so I’m taking matters into my own hands to optimize my diet and hopefully either because my diet will be more optimal I’ll be more healthy and I’ll be able to fight off whatever this is that’s affecting my skin or I will actually eliminate whatever food might be triggering it so what I’m hoping to get out of this is a diet that is best for me and my body and one that prevents my skin from hating me and yes this will have to be changed every few years because your gut microbiome changes which affects what foods you tolerate so this was a very long video but it’s kicking off a new series so I hope you guys liked it and I hope you’re willing to come along on this journey with me so that we can all learn how to find our own perfect diets for our bodies to optimize our weight loss muscle gaining fitness goals I’ve been wanting to make this video from but I couldn’t really put all my thoughts into words until I listened to Wired to eat so if you do want to listen to that please do go to audible.com slash Marissa I get you a free trial or a text Marissa – 500 500 and you get free trial plus one free audiobook please do give this video a thumbs up if you liked it it really does support me and my channel share it with all of your friends put it on Facebook throw it on Twitter etc subscribe for more videos and hit that notification button so that you don’t miss any of the future videos in this series and I will see you very soon with my gut reset diet bye [Music]

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The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?

>>Read My Full Review On The Keto Beginning<<

All You Need To Know About Keto Diet in Under 5 minutes.

The Ketogenic, aka “Keto” Diet is a widely popular diet that stuck through longer than many of the fad diets that comes and goes. So what’s so special about this diet?

 

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Key Foods on a Ketogenic Diet

>>Read My Full Review On The Keto Beginning<<

Audio Text:


hey guys listen we’re going to talk about the key foods on a ketogenic diet okay and those relate to key nutrients that you would need to consume now let’s start with vitamin C why do you invite him in see on a ketogenic diet because we want to repair all the damage from the high levels of sugar and high levels of insulin which by the way had to do with the vision and the arteries and the kidney and the nervous system vitamin C is necessary for that it’s also necessary to heal insulin resistance now a lot of vitamin C is in the vegetables but people think that they’re going to consume lemon juice from a bottle and pour it in the water and get all the vitamin C but that’s not true because all the vitamin C that you buy on the shelf is all pasteurized it’s cooked it’s heated so you don’t have any more vitamin C left so if you’re taking an actual lemon and juicing that you’re getting some vitamin C but not from the bottle now the advantage of consuming lemon juice would be to counteract some of the stones that could be developing on a ketogenic plan but not necessarily vitamin C okay bell peppers are loaded with vitamin C especially the green bell pepper okay all the peppers have a good amount about even saying that bell pepper is pretty darn high so that would be a really good thing to consume sauerkraut is another food that’s real loaded with vitamin C so every day if you had just a half a cup that would give you way more than you would need okay but some people don’t like sauerkraut so go with the bell peppers omega-3 fatty acids salmon make sure it’s wild-caught and fatty fish okay loaded with omega-3 we want to make sure this is very very high okay then we have vitamin b1 and also other B vitamins but b1 is the most important this is really important because the need for B vitamin goes up when you get into ketosis so sunflower seeds are have a good amount of b1 and they have other B vitamins as well believe it or not pork has a good amount of b1 some people don’t like pork that’s fine I have the high quality non-processed no sugar bacon so I consume that some people don’t like it that’s fine you don’t have to do that nutritional yeast is another that’s loaded with the b-vitamins okay then we get to potassium magnesium these are really important on a ketogenic diet the way you get that is large quantities of vegetable seven to ten cups a lot of people don’t like consuming their vegetables you’re gonna have to bite the bullet and do that potassium is necessary to heal insulin resistance and it’s involved in a lot of other things magnesium is also at the heart of insulin resistance as well as it’s actually in chlorophyll so anything green like leafy greens and avocados and dark leafy green vegetables you’re gonna get enough potassium so green vegetables avocados beet tops have the most potassium of anything I think it’s per cup it’s like 13 hundred milligrams it’s off the charts and then avocados are also loaded with it as well so we need large quantities of these vegetables to get the nutrients okay and then we have iodine so this is another trace mineral that’s actually hard to get unless you’re consuming seafood unless you’re doing sea kelp an iodine is really important for females with glandular tissue with uterus with thyroid with the balance estrogen very very important okay and then we have iron red meat okay or organ meat very important in fortifying your blood so you can have endurance okay then we have phytonutrients what are phytonutrients it’s those plant-based chemicals that give you additional health benefits that go way beyond just vitamins and minerals and trace minerals and amino acids and fatty acids so if either nutrients are anti-cancer anti astringent so they’re really good to clean the body and protect yourselves against all sorts of damage from the environment and to get these you would want to consume sprouts sprouts certain sprouts like broccoli sprouts have about 50 times more thought of nutrients and even just regular adult vegetables so the combination of vegetables and sprouts you’re going to be totally fine but we wanted to include that just to you know as part of your health creating eating plan alright thanks for watching hey guys I wanted to personally invite you to a new Facebook group that I just started called dr. Berg’s Kido and in a minute fasting lab okay so I created this so we can share our successful actions what worked what didn’t work your results so I put a link down below so go ahead and sign up and I’ll see you inside

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Keto Chicken Parmesan | Keto Recipes | Headbanger’s Kitchen

Video Text:

horns up and welcome to a brand new episode of head bangers kitchen we are your one-stop shop for everything with the keto diet we’ve got recipes we’ve got vlogs and all that jazz well actually all that heavy metal anyway if you’re new consider subscribing to the YouTube channel and you can click the bell icon and get notifications every time we upload a brand new video now about today’s recipe I wanted to do a classic dish and I wanted to make it keto and I wanted to take it to the next level and you know what came to my mind chicken parm oh yeah now you must be thinking I’ve already shown you guys how to make a marinara sauce and I’ve also shown you guys how to make keto breadcrumbs and do a keto fried chicken which I could just combine those two recipes and give you keto pump but no no I want to do more than that I want to take this recipe to the next level so today we’re not going to use any keto breadcrumbs we’re going to use Parmesan cheese and parsley oh yeah and we’re going to make that tomato sauce from scratch as well anyway enough jibber-jabber you can click here and watch the keto marinara sauce recipe and the fried chicken recipe as well and put it together if you like but for now enough jibber-jabber let’s go and make my new version of keto chicken parm so the first thing we’re going to do for our keto chicken parmesan is butterfly our chicken breast put a little bit of cling film over that and then you wanna well beat that breast you want to beat it nice and flat don’t beat it too much but yeah just beat it till it’s nice and thin and even now I didn’t do such a great job with the first one so well I did a second one and I figured I might as well cook it as well slightly better job but I did an even better job off-camera on the third chicken breast anyway the next thing we’re going to do is season our chicken with salt and pepper on both sides now you do not want to be too generous with the salt because it is a rather thin chicken breast but you want to season it on both sides now it’s time to make the keto breading for our chicken palm and I’m going to take one egg for the egg wash and I’m gonna add some Italian seasoning to that this is just a very generic Italian herb mix dried hook-and-eye give that all a good mix well beat the eggs actually and i iguana’s ready now for the actual breadcrumbs I’m going to grate about two tablespoons of Parmesan cheese and use the good stuff guys it makes a whole lot of difference to the taste and then I’m going to chop up some parsley and you want to chop this up really fine like it needs to be like parsley dust almost then in a plate I’m going to take that grated Parmesan and I’m going to add in the parsley to it and then I’m going to mix it all together and create a parsley and Parmesan breadcrumb which is not really bread crumbs but it’s well awesome now once that’s done it’s time to bring our chicken and we are going to dip that chicken very thoroughly in the egg mixture and then in the parmesan and parsley breadcrumb and then that’s it time to fry the chicken now to fry the chicken I’m going to heat up some olive oil in a non-stick pan and I’m also going to add some butter to that for a little additional flavor then once the pan is nice and hot I am going to fry that chicken in it now remember the chicken is beaten quite thin so it’s going to take hardly any time to cook maybe about a minute or a minute and a half on each side and once that’s done on one side flip it over now you also need to be a little careful because the parmesan might stick to the bottom of the pan in case it does don’t panic that’s going to be used to make our tomato sauce so chill out anyway once the first chicken breast is fried I’m going to fry the next one and well let it cook for a minute on one side flip it over and whoo yeah it looks good and don’t forget this will cook in a matter of minutes because it is really thinly beaten out and also chicken breast cooks really fast anyway once that’s done it’s time to make the sauce in the same pan with all the same oil that is in I’m going to add in some garlic and let that garlic brown now while that’s happening I’m just gonna chop two tomatoes very roughly and I’m going to puree it in my blender anyway once the garlic has brown we’re going to just pouring that Amadou sauce well that tomato puree that we pureed just a few seconds ago give that a good seasoning with salt because there’s no salt in the puree and then I’m going to add some chili flakes and some dried oregano and just give that all a good mix I’m also going to throw in a knob of butter for a more buttery flavor and then just cover it and let it cook for five minutes anyway after five minutes open up your pan give it all a good mix and taste your sauce for seasoning and then to finish our tomato sauce I’m going to chop up some basil and add that to the sauce and this is going to give it a lovely fresh flavor now it’s time to finish the chicken parm and I’m going to layer our tomato sauce in a cast-iron oven like dish I don’t know what this is actually called but any oven proof dish will do then I’m going to layer on our fried chicken [Music] and then I’m gonna slice up some fresh buffalo mozzarella cheese and put that on top of our chicken and then this goes in your oven with the broiler setting on at the highest temperature to brown and melt the cheese on top now this shouldn’t take more than seven to eight minutes at the most ten minutes because remember your chicken is still going to continue to cook so you do not want to overcook it and that’s it oh yeah that’s out of the oven and I’m gonna finish it off with some more fresh new chopped basil and oh yeah look at that chicken parm it looks delicious mmm I’m just salivating watching a young young young anyway I’m gonna cut a little piece and show it to you yeah that looks so good anyway enough jibber-jabber time to taste alright folks so it’s time to taste the chicken parm and I can’t wait to dig in this is looking absolutely delectable I’m salivating cheesy chicken give me a minute Wow guys I have to let you in on a little secret this is the first time in my life that I’m actually eating chicken parm I have watched videos I have eaten things that are probably similar but I have never actually made a chicken parm and eaten it and I have to say that this is spot-on I mean there are a couple of pressure points while doing this recipe one of them as you may have noticed is that you could have some of the coating the palm actually stick to the pan so you want to just let it sort of crisp up and then it’ll sort of release itself from the pan it’s ideal to do this on a nonstick pan and what else I want to tell you definitely do not overcook the chicken because my chicken is cooked perfectly literally a minute and a half on each side and then in the oven it will cook the chicken all the way through because chicken breast tends to dry out really really quickly and you’ve got to make sure you don’t overcook it so yeah that’s my two little tips and tricks to keep in mind also oh my god this tomato sauce you know when I made the keto marinara sauce I think I had used canned tomatoes and for this sauce I used fresh tomatoes as you saw Wow I mean the it’s so vibrant and delicious I’m out of words I’m really happy with this I hope all of you are going to make this recipe at home take pictures tag headbangers kitchen on instagram I really want to see what you guys are going to do with this dish and you know what enough jibber-jabber I’m gonna see you on the next episode of headbangers kitchen Cheers and keep cooking whilst I go back to eating this delicious chicken parm hey folks I hope you enjoyed that recipe if you’re a vegetarian and don’t eat chicken click here and watch my eggplant parmesan recipe or if you want to listen to some of my music here’s a song that you can enjoy otherwise I hope you enjoyed the videos do follow me on insta Twitter and Facebook and I will see you on the next episode and Bank each other keep poking [Music]

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