Low Carb Snacks that Aid Weight Loss – Healthy Ketogenic Diet

Low Carb Snacks that Aid Weight Loss – Healthy Ketogenic Diet

August 30, 2019 8 By William Morgan


hello everyone welcome to Mind Blowing
Health and Wellness with Violet Pat chat
edition I’m Violet and I’m Pat these
videos are about articles that Patrick
finds online the reason we go over them
is because we want to make sure that you
have the best quality information and so
sometimes we see these articles works
it’s a he sees these articles and
because of his reaction he feels like
okay this isn’t it we should be talking
about because it’s really good for you
to know about although most of the time
it’s because it’s really something that
he just wants to make sure that you’re
not gonna be led in the wrong direction
I’m not sure what we have today so I’m
gonna turn it over to Patrick this week
we talked about snacks so it’s an
article that like I truly like piqued my
interest about snacking here the title
was like the title is I lost fifty
fifteen pounds and these are the low
carb snacks I reach for when I’m hungry
so the person is actually doing low carb
probably low carb like if she’s not I
say she because I think she’s a she’s an
author there’s not mention she’s doing
keto there’s some interesting ideas like
the first one I probably feel that she
if she had another lifestyle she
probably would have lost thirty pounds
instead of fifteen but like but but
that’s why I’m gonna comment on maybe
what she’s doing be what’s right what’s
wrong and after they go through the list
of snacks that she so I guess I
understand this article well because the
person’s not talking about their diet
they’re just talking about the snack
snack a yeah that allowed them to lose
15 pounds so I guess the positive here
is kind of pointing out that probably
it’s are snacking that keeps us heavy
that’s a very interesting way that we
can turn that information right I have a
few paragraphs to cover before we get to
our list of snacks that she she
recommends that are a low carb well she
she starts saying that she always had
the show his eyes snacks on her okay the
first was my saying yeah snacks why me
yeah like she walks around what’s next
like I didn’t like a soccer mom I always
have snacks on me that’s the first thing
there’s a right away like who’s around
what’s next okay I don’t know dude
do you arouse it okay so I think great
without that even that sentence yeah
yeah that’s the first thing okay I
didn’t think that would be my first
intense two but like the first one that
caught my attention is like for sure
like a lot of people do that but and and
as much as I like sticking to three
solid meals a day okay so so how do i D
like we kinda have a hint she’s not
Quito but like she does like he car I
still sometimes get hunger pangs during
those awkward times during a long day so
already we can see some emotional eating
happening there I don’t know if it’s
emotional eating or if it’s just the car
the pushing or eat but I think that I
find interesting she has long days so
that tells me also that her me her meals
are not necessarily scheduled well maybe
so we do know that can cause extra
hunger because like you know eating at
certain times is health yeah I’ve lost
15 pounds in January and keeping my body
fuel without without depriving myself
has been a major secret to my success
the other thing that you want to clarify
and it gave me I don’t know I I’ve heard
the term before like she should go she
goes on with since I have PCOS what’s
PCOS can we say condition polycystic
ovarian syndrome syndrome okay and so
basically so okay well right away and
then we know that she’s not doing a
looker
because PCOS is caused by excessive
herbs okay but maybe change their site
it’s a it’s like polycystic ovarian so
like your ovaries have cysts okay and
it’s a lot of women who have this
condition are unable to have children
okay I guess that’s it’s that serious of
a condition so yeah so right away so she
goes since I have PCOS and should stick
to a pretty low carb diet to keep my
blood sugar stable so I am and I have a
feeling she’s not keto really because
like we’ll see what the snacks she she
she she does like using but like she
keeps like her carbs I think she is
doing more low carb all these selection
have 30 grams of net carbs or less or
fewer like yeah or less so already like
I’m gonna point out 13 grams is like
more than a half of what you should eat
if you were on a keto ol lifestyle here
is it it seems to me the thing that okay
so listening to the bits and pieces that
you’re reading out loud the thing that
stands out to me is that her doctor has
already told her to keep her
carbohydrate or sugar
she said sugar sugar sugar stable okay
so she’s already aware that she should
keep her sugar carbs low to keep her
blood sugar stable so now I’m waiting to
hear what her definition of low is I
wanted like a little open discussion
about snacking like is it something you
do I do what you do what do you consider
snacking on the keto lifestyle and so
she did like or any lifestyle snacking
is eating between your major meals or
anything you eat between meals is not
hmm it doesn’t matter what kind of
regimen you’re doing snacking is not
advice why every time you eat so it
unless you’re having water anything else
that you put in your mouth is going to
raise your insolence so that’s carbs
fats or proteins doesn’t matter which
one bats will only raise it by like a to
110 compared to like carbs being a 10 on
10 but it still raises it so any snack
that you’re gonna eat causes your
insulin to go up which we know
especially if you have PCOS you wouldn’t
want to be doing so that’s not just
think it’s another scare if I’m eating
between meals the thing that we need to
keep in mind so every time I eat my
insulin goes up and if I eat three meals
a day even though it’s only three meals
a day the chance that my resting my
lowest point like I say first thing in
the morning I’ve been fasting all night
where my insulin is my spike that’s
gonna happen will I get back down to
that point before the
Smeal chances are no but what happens is
kind of additive so like let’s say I go
just for number sake from zero to seven
and then I’m starting my way back down
but then I eat again and maybe I was at
four so now I’m at 13 and then I’m I go
back down and then I eat again and then
I’m at nine and then right so like every
time we eat if there’s a lot adequate
time to get back down to zero I mean you
know again and pretend numbers then
you’re you’re you’re having extra
insulin in your body longer than it
needs to be so no snack so even though
like some nutrition is like we know that
they recommend like a bunch of smaller
meals like six seven meals per day
that’s not a good idea at all you
probably would rather have like bigger
meals but if you if you need to stick to
three meals then like make sure you have
three appropriate meals and no snacking
in between I think we’re gonna make
nutritionist like a curse word it’s
going forward like there’s no let’s say
that weight anyone oh no it’s not gonna
it’s not a good idea but yeah you don’t
wanna you don’t want to eat multiple
times a day because first of all it’s
unnecessary but second of all it’s
unhealthy so the fewer meals you have
the healthier you are and that’s just
going now we’re talking about you know
there’s so many doctors and researchers
right now who are showing that when they
induce a little bit of lack of food so
when we take animals and we let them
have longer periods between their meals
they live longer
some of the 20% so like you know there’s
a like they were saying that we ideally
would aim at 20% fasting if you would
fast one 24-hour period a week every
single week of the year I think you come
to like something like 16 17 percent of
your time fasting so and you’re aiming
at 20 percent so if you did like once a
week for every day of the year every
week of the year and then you had like a
few longer fasts in that period of time
let me be the – one week period let’s
say or maybe three you would have your
20
and that adds longevity longevity to
your life okay and this is this is what
they’re thinking right just going from
the studies they’ve done and what
they’ve seen in animal studies an
excedrin is there a little parent is
this on intermittent fat on intermittent
fasting then what like we know the
absolute best is one meal per day you
eat your meal when you fast for twenty
three and a half but what would be like
you you you still can get benefits if
you have a little bit of a longer
feeding period let’s over penny baby
four hours a for 20 which would that be
good or a because I know people like
some people do eight sixteen and and
cram two meals in that but like the
thing is that we have to keep in mind is
that so the moment I stopped eating is
not when my fast starts because the food
is still traveling through alright so
there’s that process that takes I think
I remember how many minutes long too
much everything is four hours and then
yeah so there’s that period of time that
takes for the food to pass through you
and in that period of time you’re not
actually fasting because your body is
processing food so this is where I like
doing that one meal a day comes in
really handy because it gives you the
for the four hours and then you have a
nice like what is it end up being like
to 19 hours of fasting or something like
this or eighteen hours of fasting
whatever it ends up to be so now some
fasting is better than that mmm right so
if you’re doing a 24 or if you’re doing
6 18 or like whatever you’re doing like
it’s some is better than none so do what
you’re doing but we can supplement with
doing a 24-hour fast every once once a
week or or or every other week or
whatever you can manage like again the
more you do the better for you and you
can also supplement with doing some
people do like a week or two weeks but
that were larger intervals may be either
play within suit you’re comfortable
doing right like myself I do I was doing
very religiously once a week lately it’s
been like once every other week but I
want to get back to my once a week
actually so once a week and then what I
was also doing is like I about every six
months I do
that’s not you you while you were doing
every six-month thanks it still is
happening it’s more the it’s the once
every week that I had stopped for a
little while I was doing like every
other week but now I’m going back to
doing that just because I think about
that coffee in the morning like breaking
the fast when I breaking the fast let’s
hear yours also if you’re having it if
you’re having a coffee with any kind of
energy in it then this strictly speaking
not a fast fast so the dependent while
you’re fasting so if you’re fasting for
allowing your body to repair then a
little bit of this is again what’s being
said is that a little bit of energy in
your coffee at the end of the day so
it’s not gonna change anything but if
you’re fasting strictly speaking though
you are breaking your settlement but you
still don’t raise your insulin as much
with like yeah because you still are
raising your insulin because you got
that shot in the coffee you’ve got that
too right so it’s gonna happen you will
still have the benefits of the some of
the fasting so some of the autophagy and
some of the I can’t read the other app
apoptosis and all those other processes
that happen because the length of time
it takes your body to metabolize oil
it’s not as long as food well since we
should not snack should we go through
the rest okay let’s see let’s see let’s
see what she would what does she use for
a snack because some of the snacks she
recommends are better than five or five
the first one I think is good look I’m
in bold Abhinay Roby BBQ almonds so
these are flavored the spice to me they
seem coated a little bit so be careful
with that like why not just go for
regular elements like salted almonds
instead of like the the process like
stuff they’re gonna put on it so I again
but just the name that you said gave me
the impression yeah cuz barbecue sauce
usually so barbecue usually has some
kind of sugar in it so unfortunately
that would mean that they probably
there’s probably extra sugars on there
but you can attrition informant you can
usually check the nutrition information
and so you can have regular salted
almonds and
and check any flavored stuff and see
what you see so what do you see there I
see like five total carbs three fiber so
two net carbs okay so maybe what they’re
putting on is just a spice and it’s not
I mean five so I mean I’m trying to
think for a right for a regular type of
arm and how much would it have been okay
oh the next one I do like beef jerky
sticks so beef Jerky’s those you do have
to still check that there’s not extra
carbs added so some companies add curves
to make it taste good
oh yeah total carbs one gram so there’s
no and that was the actual brand she
said the country Archer a Latino beef
jerky state so everything is every that
icon in an article in her article is
available okay so it’s the same one
so yeah country Archer we’ve got two
that were really good jerky that I am I
usually like check at Costco and always
keep putting it back on the Shelf is uh
like the regular beef and pork turkeys
and they have like seven eight grams of
sugar because of the seasoning and stuff
oh the one I don’t like one protein bar
like in birthday cake flavor so one
protein yeah like the brand is one so
like it’s a prude like every protein
bars like even though they they they
they seem like it seems like they put
like emphasis on proteins like just
check the the sugar content because even
like a Costco I’m always checking and
put them back because they all they have
six seven eight grams of actually have
this one yeah okay so here’s my comment
yes I’m gonna guess that the sugar
content is gonna be high on that but the
problem that I have is is more the
protein okay okay so 22 total carbs but
nine fibers so that’s like my mat is
good 12 13 to 18 net carbs and a half
but you know what my problem is with
that on top of that 13 we have processed
protein what do we know about anything
that you process it’s easier to absorb
by the body so that we will end up over
how much protein does it say is in that
Dean’s okay seven five and twenty grams
a protein so think about that that this
one little teeny tiny bar is giving her
20 grams of protein hmm
so the problem there is that first of
all it’s a lot of protein in the small
package that’s a very processed it’s
gonna be absorbed very quickly protein
gives us about a rise in insulin zipper
that’s about a five a five to seven
depending on where it’s coming from so
I’m gonna have also guessed that so it’s
very likely away from me but I don’t
know you didn’t tell me what trying to
protein it was but it’s probably a whey
protein so like it’s not the best
protein so again you’re eating bland way
away protein isolate honestly if you can
anything like the ingredients like
there’s a bunch of stuff I can even like
so this is the problem that I have with
snacking on bars is that the protein
this process is gonna be very quickly
absorbed it’s gonna be is 20 grams
that’s happening at a period of time in
the day that you probably very like
again maybe every every time every
doctor that you talk to says that when
something is so super processed is gonna
be absorbed quickly it’s gonna be
transformed into so which one be careful
with that you know and also the fact
that there were so many ingredients that
Patrick can’t pronounce which just
basically tells you that it’s not
healthy another one that’s I feel like
it’s a repetition of the previous one
it’s another blue diamond bold salt and
vinegar almond so another like flavored
and then we see on the package are chewy
favored so I already like I’m a little
bit of that back to my question its salt
and vinegar why did they mean to
artificially flavored salt and vinegar
yeah let’s go see the ingredients just
for fun the front of it mmm okay so so
so okay first that the the macros
okay now five five total minus three
fibers so the and what do we have
almonds vegetable oil canola safflower
and or sunflower already you can buy we
can
I’m not sure about that salt sodium the
acetate dextrose lactose and Malagasy
extra sugar yeah okay so I’m kind of
surprised with the macros because the
keys are the macros you would get on on
regular on favourite almonds like 5-3 so
yeah we have lactose and malic acid yeah
sorry
yeah yeah there’s like some chemicals in
there that why not just go with the raw
means or the salt they’re salted almonds
it’s like you know what it’s not the
worst thing that I so like in the
birthday cake protein bar to me is worse
than that so you know if you have to
pick your poisons but I’m just wondering
why did they need to artificially
flavored salt and vinegar those are two
easiest so a question mark yeah okay
they have we talked about that before
the pork rinds
so like she has in her hands or good
like there’s zero carbs basically it’s
poor fat like it can be oh yeah barbecue
seasoning let’s go let’s go see because
I do like the regular like unflavored
pork rinds especially like with you can
use as a tip like in your your block
Amole for yokatta that’s like candy but
oh I don’t have the so be careful watch
the the nutrition information the
ingredients check if there’s something
you can see this is the thing is that I
got if you’re gonna buy pork rinds which
is a healthier snack mmm-hmm
but then if its flavored you just have
to be careful to check the ingredients
let’s see what they’re using as
flavorings and again like we were
looking at the the nuts and it had
dextrose that is so like sometimes they
will use these other words that are
sugar to kind of trick you into thinking
that there’s no sugar added I’m always
surprised when I see in the ingredients
multiple different sugars but yet in the
nutritional information they’re still
giving a really good number it makes me
pause we know that food companies
why on their labels so I’m just saying
that out loud yeah
next one is okay again like well it’s a
it’s a almond butter pack so just tense
but Justin’s cinnamon almond butter pack
why does cinnamon in an almond butter
and it’s just in a minute shouldn’t have
much but I doubt it’s just cinnamon you
want to see the ingredients so we have
nut butters are oh if you’re gonna buy
nut butters buying them in the little
packs is the best way to do it because
the are you scaring me let me finish say
what I’m saying before you say what
you’re gonna say the reason I say if
you’re gonna bind that butters by them
in the little packs is because it’s
already proportioned for you the chance
that you’re gonna oh if you just have
the one at least you get a serving I
know for myself because my daughter
loves peanut butter and when she goes
for the spoon when I go back to make us
make her a sandwich later half the
container is gone so you know I prefer
when she actually makes a sandwich hmm
because it’s really hard to put 22 in
fact okay so a little pouch 32 grams to
take it out yeah okay so we have total
carbs 8 grams 8 okay yeah but we’re yeah
we’re talking about an almond butter so
it’s how much you said there so we have
two terms we have 8 grams of carbs 2
grams of fibers total sugars for grams
including three grams of added sugars at
least they mention it on the package
including three grams of ingredients dry
roasted almonds organic that that’s why
I kind of like organic powdered sugar so
made of organic cane sugar organic
tapioca starch so why not to make it
make it taste good puis organic
cinnamon now here’s the cinnamon so it’s
just the sugar they added that to me
they could have skipped it and probably
just and although almond butter is a
little bit bitter not really
yeah I used to eat almond butter before
so yeah the the tree grams of added
sugars it’s organic cane sugar and
organic that pupae starch so and we do
again in the in the nut butter any kind
of nut butter situation you’re in that
situation where process so we take in
what would have been 30 40 50 nuts and
put them into 32 grams yeah right how
long would it have taken you to do this
right and eat that versus how long did
it take you to do that so I would I
wouldn’t really encourage you to eat the
nuts in that case we’d be it would be
take you longer and be more satisfying
but if you’re gonna do that at least
they’re in packages mm-hmm
you know you’ve just had X amount and
that’s it that’s all like what was it
for for a net carb you know what you
have it’s done and if that satisfies you
great is the snacks hard like I may add
like cheese like having if you really
really feel the need to snack you can
have you know what this person is not
doing yeah so considering that she’s not
doing keto and yes it is a she cuz she
has me cos so considering that she’s not
doing keto um
she’s keeping her carvers in a low carb
story and that’s good I think probably
she would do even better if she could
help herself to do no snacks but that
would mean really paying attention to
the car she eating during her meal this
is the thing that I’m gonna throw out
there the way that she’s doing those
snacks my guess is that she might still
be eating carbs in her meals just from
looking at what she chose that I have a
colleague I know there may be another
example of a relatively low carb snack
IRA colleague that he doesn’t really
have breakfast but I can see him eat
like a little cup of something like
around 10 in the morning
a cup of something like just berries so
oh so usually it has blackberries
raspberries and – Myka what I feel it’s
like two squares of dark chocolate like
eighty percent or said even like you
know he does like the higher percentage
so that’s like I do consider it a snack
because it’s a really like small serving
so it’s different definitely definitely
not a meal per se so I’m not sure if you
had breakfast before any is it’s like
he’s in between breakfast and lunch
snack but I think the thing that I would
say there so whether if I skip breakfast
but that’s the first thing I have or if
I would have had a little cereal I don’t
see the difference because I’m starting
my day with sugar no matter what you
look at there you sir
they I really would encourage people as
much as you can start your day with
protein in fact rather than starting a
day with sugar at least that first Rison
and your insulin is not going to be the
highest possible rise that it could be
right so anything you can do to keep
your insulin at a lower level throughout
the course of your day right animation
and I think I also feel like if people
understood that carbs eating carbs
pushes eating carbs then you would
understand why you snack because as
Patrick and I have both said on
different occasions we no longer feel
the need to eat between meals because we
don’t feel it so even when we’re talking
about like went to Patrick’s talking
about eating yogurt or when I’m talking
about eating that’s his at the end of a
meal it’s like we’re we’re not finished
eating yet like it’s not that we have
finished eating and then we turn around
and hours later you know I mean like so
this is also my yogurt I’m gonna have it
like maybe two hours after the end of my
meal so I could probably consider it a
snack closer to the meal there so it’s
usually right on the heels of the meal
but again the thing is is that that’s
what you should be aiming at so no
that’s what you should be aiming is like
having and having having it at the end
of the meal because when you have it at
the end of the meal you don’t you’re
already spiking your insulin you’re
ready eating alright so in terms of
longevity thinking about how where your
insolence at you know I recently saw a
video by dr. embark Kirsten and she was
doing a really lovely video on adapt
your life the the channel adapt your
life actually you guys should all watch
it it’s a two part video series it’s
really good maybe I’ll try to link that
I remember to but the reason I’m
bringing it up is she said something
that’s so smart and yet so obvious
and it’s just like the she said the
medical profession has been based on
putting a bandaid on your problems and
she said all the medications that they
give you for heart disease and all the
medications even you’re talking about
gout the other day and how you could
take these and all of these these things
and she said what we really should be
doing is starting with what’s the
initial problem we know it’s
carbohydrates rather than push people to
take these pills
take the carbohydrate out of the diet
people want to have their carbohydrates
but the question is do you want to have
heart disease do you want to have
diabetes you know what and I’ve said
this a million times it’s not about
doing what’s convenient it’s about doing
what’s better for you rather than eating
the wrong thing and then putting a
bandaid on it learn to eat the right
thing so you know I I applaud this lady
because at least she’s looking at her
food she’s at least looking and saying
how does his eating like this affect me
I feel like if she keeps doing this
she’ll Paul even go further right
because the more you learn about
yourself the more and you more you see
yourself succeed the more you want to
succeed that’s another cool thing is as
humans when we start winning we want to
win more and more and more and I know I
mean I lived it myself
right how healed my hip healed my knees
healed my elbow healed my back right and
I’m still going why because it feels
good it feels good to win and feel
better at the same time right and the
final plus is what I don’t hardly ever
talk about I lost weight hmm it’s hardly
know think about it I harder to talk
about that one the weight loss wasn’t
the thing it was how good do I feel
mm-hmm so like like I said I applaud her
because I feel like she probably will
end up eventually doing even better for
herself but I really reminding everyone
don’t put a bandaid don’t worry about it
you we know what’s causing this right a
treat
should be a treat once in a while right
when you’re fueling your body you should
be eating good quality foods and you
know some of those snacks mm-hmm if
you’ve made it this far
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