Ketogenic Diet (How to do it) | BodyProCoach | Praveen Nair | Maahek Nair

Ketogenic Diet (How to do it) | BodyProCoach | Praveen Nair | Maahek Nair

August 1, 2019 1 By William Morgan


welcome to BodyProCoach I’m Praveen Nair you are tuned into Internet’s one
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alright what we’re gonna covered today is ketogenic diet
I think that’s the most
trending news in Fitness because people
have been getting amazing results and
they have been looking leaner losing a lot
of fat percentage and I think it’s
something really great if you’re looking
forward to lose that extra weight or extra pound or you know you are obese and you wanna don’t
become lean so that’s something which you can
really rely on and we got the
topic complete covering up, we got some
more videos on YouTube, you want to go
and check it out what are the food item that you can eats in following a ketogenic diet
so before we speak much detail in
ketosis or ketogenic diet it’s very
important that you understand what
exactly meant or mean by the ketogenic
lifestyle or eating habits so your body
burns a certain amount of calories
through the carbohydrates and that
becomes you energy that’s what we do
actively so looking at someone doing
some activities, talking to each other or
probably going to the gym and doing
physical activity but now if you
restrict or if you minimize the amount
of carbohydrates that you’re taking the
body has to rely or depend on the
source of fat as an energy source so
now that metabolic condition or changing
of metabolic condition from carbohydrates
and using the fats as a source of energy
is called as ketogenic or ketosis when
this happens our body becomes incredibly
efficient at burning fat for the energy
and what happens is our liver start
producing ketones from the fats
these ketones serves as a fuel source throughout
the body especially for the brain and the
beauty about being in ketosis is that
it keeps a very low insulin level and
the blood sugar levels which means that
the body is really efficient to use a
fats as a source of energy
ideally the store fats the reason
ketogenic diet has become so popular
because of the benefits on the weight or
fat reduction but at the same time the
ketogenic diet gives you a
lots and lots of other health benefits
so we’re going to talk about in detail
it gives you some amazing benefits on
the neurological part metabolic part
at the same time as we discussed earlier it’s
going to keep the insulin levels pretty
much lower so let’s go let’s
get into it in detail
alright here we go with the number one
the number one is that a ketogenic diet
or the lifestyle get you quite a lot of option to
eat so these kind of diet plans are
and more sustainable so you end up doing
this plan or the lifestyle for quite a
lot of time so what happens that when
you do get in good shape we generally
follow low carb kind of diet it’s very
short time you will do it for a week or two
then you end up craving for it or craving for
the food as in a whole but in ketogenic lifestyle you
get a lots of eating options a lot of
food option that we have that you can
follow these plans for a very long time
or up to an extend that that you
can take this as a lifestyle
point number two
it is great for heart health which means that it’s
going to improvise on HDL high density
lipoprotein and the same time it’s going
to minimize the LDL which means low
density lipoprotein so there we go
we’re going to get a good heart
reduce blood sugar and insulin levels this type
of diet is helpful for the people with
diabetes and insulin resistance as you
eat from little to no intake of refined
carbohydrates
the fourth number is my
favorite because it’s going to give you
steady energy levels which means now
your body has to learn how to use the
stored fat as a source of energy now so
which means that you’re gonna get a
strictly energy through the entire day and
that’s going to get you more out come
mental clarity: ketones are a
great source of fuel for the brain
it is known to improve
alertness and cognitive functioning
point number six improve health in women with PCOS which means that the high carbohydrate
diet is not supportive at this change for
them so it’s very important that you
switch on to a diet which is like ketogenic diet
point number seven that’s gonna be low
blood pressure and of course you know
that the most of the diseases happens
because of high blood pressure levels
and that’s kind of cities like
Mumbai we’ve almost all of us face it
okay so the low carb diet or lifestyle
like ketogenic diet will let you keep that
blood pressure at a low rate which means
that it’s going to be easier for your
blood vessels
point number eight guys so this one goes
for big one and that’s about acne
all are concerned about the way they look
the way our skin looks right so that
study shows that ketogenic lifestyle
ketogenic eating habits will minimize
the issues of acne the reason being is
that lower insulin levels and eating less
sugar and processed foods will definitely
gonna minimize all the acne
issues that you have
here are four ways of doing
ketogenic lifestyle standard ketogenic diet
here you eat less carbs and moderate amount of
protein and high fat typically about 75
percent of fat 20% of protein and 5
percentage of carbs
Point number two is
about cyclical ketogenic diet it’s known as
CKD here we can eat high carb diet for
say two days in a week and a follow a
ketogenic for five days
targeted ketogenic diet TKD in this one you are allowed to eat
high carbs food around workout which means
when you do something like HIIT or
train to look good naked programs
you can have some or good amount of carbs
high-protein ketogenic diet
this one is similar to the standard
ketogenic diet but includes more protein
the ratio is often 60 percent of carbs 35
percentage of protein and 5 percentage of carbs as we spoke about the stages of or
different types of ketogenic lifestyle it’s
very important that we understand what
to eat and when to eat we have a specific
video on that so check it out on the
channel so you would wanna avoid the
below things; grains, wheat, corn, rice,
cereals, sugary food like honey, maple syrup,
etc and fruits like apple, banana and
oranges tubers potatoes yam etc. now
we go over to what to eat and this is
the reason people do follow ketogenic
diet or able to follow ketogenic diet
for a long period of time because you
got n number of options meats this will
give you protein that you need fish beef
lamb poultry eggs etc. leafy greens spinach
kale etc above ground vegetables
broccoli cauliflower high fat dairy hard cheese
high fat cream butter etc and of
course the nuts and seeds macadamias
walnuts sunflower seeds etc. avocado
and berries raspberries blackberries
and other low glycemic impact berries
sweeteners stevia monk fruit and other
low carbs sweeteners other fats MCT oil
coconut oil high fat salad dressing
saturated fats etc so you being in India
and you definite the population of
India is always pretty much about
vegetarians so what are the options that
you guys have is that you can definitely
use cottage cheese paneer or you have feta
cheese as an option you have soyabeans as
an option so and the great thing is
about ketogenic
eating habits are that you can rely more
on a leaves and good amount of fat so you
could use something like MCT
that are Mono chain triglyceride which means that those fats will be broken
down in the system much more faster and
we get to energy even better than the
other source of fat so you would wanna
keep this in mind if you’re doing the
ketogenic lifestyle or eating habits and
you are indian and specifically if you are
a vegetarian i would say
vegetarians is very difficult follow a
low-carb diet because again the sources
goes very high amount of protein and at
the stage that when you cut down carbs and when
you start looking protein as in a
whole there are very little option for
vegetarians but the same time this
ketogenic lifestyle will give you options of
fats
because most of the amount of calories
comes from the fat so you have a great
option to get on this plan uses fats
as a source of energy I’ve given you
the options that you can use
butter ghee you know cottage cheese all
those things provides you good amount of fats
if you look in your plate as in a whole there should be a huge amount of salad that’s gonna
give you a bit of carbohydrate but of course keeping
it in the plan so it should be more
leaves like kind of say spinach kale
we’ve got all those
things you could use it but ideally you want
to keep a grains away like dal or
rajma away from the planof course ketogenic lifestyle have
different different
plans comes down to it we will speak
about in detail in another video but for
now this are the thing that you can start off
with a plan all right now when you’re
switching on your source of energy from
carbs to ketosis that’s using fat as a
source of energy that would take about a
minimum two to three days or up to seven
days all right I’m going to tell you
about how to check or how can you
measure your ketosis in the blood or in the
urine I’m gonna come back to it later
but for now how do we enhance it how do
you get on the ketosis more even
faster than about doing some kind of
physical activity could be an HIIT
you know so that’s what
high-intensity interval training right
so you can use are train to look good
naked program that focuses completely on
high-intensity interval training so that
along with a good diet of this specific
plan will put you into ketosis which
means that you’re gonna burn fats faster
the second thing is going to be that
you’re gonna merge intermittent fasting and
ketogenic lifestyle or eating
habits together which means that it’s
proven not it shows even faster and
better weight loss as well as your talk
about losing fat percentage it does that
also along with that it’s going to help
you build some good amount of muscle
mass so I would highly recommend that
you get on to some plan like intermittent
fasting along with the ketogenic
lifestyle so we’ve got a special video
on intermittent fasting you wanna go and check
it out so now your is been utilize or been used to the carbohydrates as a source
of energy okay so when you’re switching
on from carbohydrates
to the eating habits or the source of
fat okay the switching phase from carbs to the
fats will take some days as I mentioned
earlier and this phase you may experience
a keto flu so you don’t need to worry about that
just go on with it and the reason of
keto flu is that the body is switching
from
carbohydrate source to the fat source
that’s appropriate staying hydrated
which means that drink a lot water avoid
any workout in the first few days which
means you’re gonna keep the workout intensity
at a bare minimum say 15 grams for
the first few days then reduce to 20
grams
all right ways to do ketosis test that’s
going to be one is through the breath
one is through the urine and of course the most effective one is going to be to the blood so its called
the blood prick test alright guys that’s
pretty much about ketogenic lifestyle and
how to get on the ketogenic at a few
basic things that you need to know that
you have a clear mind set to be on the
plan forever probably for long as
possible
to see the best results so I would
highly recommend ketogenic plan with
intermittent fasting so get over it show
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