The Keto Diet Series (Part 2) – (سلسلة الكيتو دايت (الجزء الثاني

September 20, 2019 0 By William Morgan

Today’s video will be the second part of the Keto Diet Series
As promised in the previous video, I’ll be listing the ingredients on the Keto Diet
The Keto Diet consists of 70% Fat, 20% of Protein and only 10% of Starches
What is Fat? and what constitutes 70%?
70% of fat comes in from all sources of fat
Whether long, medium or short fatty acids
Meaning all chains of fat be it short, medium or long
such as…
Please beware when consuming nuts
not all Nuts are compliant and can be used in the Keto Diet
because some nuts are significantly high in starches
These nuts can include…
This trio is significantly high in starches
and would not work during the Keto Diet
What are some Keto-Friendly nuts?
These are nuts that are high in fat and very low in carbohydrates
Always keep in mind that Carbohydrates must be very limited
and must not exceed 25 to 30 grams of Starches
So that we can shift into Ketosis
to allow our body to enter into a state of Ketosis
and stops using sugars for energy and instead starts burning off fat
Now, regarding Proteins
20% of our intake must come in from Proteins
Protein sources are …
Turkey slices and other processed meats
or anything that’s unnatural should be avoided as much as possible
Please avoid this as much as you can I can’t stress this enough
Fatty Chicken and Fish, The skin of a Chicken which we usually advise you to discard
This skin includes fat that’s great for the Keto Diet as well as Collagen that’s good for the Keto Diet
If the beef you’re consuming is also fatty, that’s ok
Same with Chicken. Whether you added extra Butter or Oil during cooking that’s also fine
These are all foods that can go under your 20% of Protein
Now regarding your 10% of Carbohydrates
It must be very very very limited and must be calculated diligently
we must also keep a very close eye on something called “Hidden Carbohydrates”
which are hidden sugars particularly present in sauces and commercial salad dressings
So anything that’s manufactured, you must look at its label and look out for any hidden sugars
and to make sure that Net Carbs, The total of Carbs throughout the day
must not exceed 25 to 30 grams in total
this, of course, includes Vegetables, Fruits and any other starches we’ll be consuming
must fall under this total of 25 to 30 grams
Now, which Vegetables are we advised to use more of during the Keto Diet
Fruits that we’re encouraged to consume more of
and which Vegetables are off-limits in the Keto Diet
Which Vegetables are Banned from the Keto Diet?
Any and all starchy vegetables such as …
These are all Vegetables that are high in starches and would not work during the Keto Diet
Which Vegetables can we consume and is more compliant with the Keto restrictions?
Green Peppers are particularly good for you and are better than their red counterpart as they include less sugar
Any and all Dark Leafy Vegetables
as mentioned, everything must be consumed in moderation
and must not exceed the limit of 25 to 30 grams of carbohydrates in total
Vegetables are not the Enemy!
on the contrary, dark leafy vegetables
are crucial to the diet
as well as some other vegetables, are crucial and important for the Keto Diet
Vegetables that we must keep an eye on are those with high-fructose
Fructose is a type of sugar that’s
stored in our bodies as Glycogen
Glycogen is stored in 2 areas of our body
in muscles as well as in the liver
The problem with Fructose is that it’s
solely stored in the liver
and the Liver has a capacity of storing only 25 to 30 grams of sugars daily
Whereas muscles are able to store hundreds of grams of Carbohydrates
So as long as Fructose or the Vegetables and Fruits Providing it
are not being stored anywhere but the liver and the liver has a 30 gram capacity for starches
We must be careful not to consume high-fructose vegetables
What are some high-fructose vegetables?
In particular, coloured peppers as they are higher in fructose and sugar than green peppers
What are some vegetables with lower-fructose content?
These are all vegetables which can be used on the diet but in moderation
as they still have fructose in them but in significantly lower amounts than others
We’re now going to discuss Dairy Products!
I’m often asked “Ola, are dairy products ok to consume on the Keto Diet plan?
Milk is a definite no as it’s full of lactose
Lactose is a natural-occurring sugar
Which contradicts with the Keto Diet
You can consume milk alternatives such as Coconut Milk or Almond Milk
A lot of companies will add sweeteners to their milk alternatives
Particularly to Almond Milk so beware that you’re choosing an unsweetened milk
Beware when buying Coconut milk or Almond milk that you’re choosing one that’s higher in fat
And that starches and Net carbs in it do not exceed 1 to 2 grams per serving
regarding Cheese and Yogurt
Cheese and Yogurt have Casein in them as well as Whey
Both of which can cause an Insulin spike
So anything with significant whey
and casein must be avoided
So we’re looking to consume Cheese that has medium Protein, High Fat and Low Carbs
What are some of the best Cheeses to consume?
Feta of the firm variety
The natural kind and not the shredded processed variety
Anything that’s processed should be avoided
Blue Cheese is a great option
Gouda is also great
If you noticed, all of these cheeses are not processed
They’re cheeses that are more firm
meaning the fermentation in them is less
so they’re less processed and therefore the starch content in them is lower
And the higher the fat content
Cheddar Cheese is one I’m asked about often
Cheddar cheese is great as long as it’s not been processed
so if you’ve purchased Cheddar Cheese and noticed that it has more than 4 to 5 ingredients
This means that it’s heavily processed, hence the starches in it are higher
and it will send you out of the state of Ketosis
so if you choose to buy Cheddar cheese, it must be natural Cheddar Cheese
As well as all of the other cheeses mentioned
other commercial and processed cheeses are not allowed on the Keto diet
In the next video, I’ll be answering other important questions you’ve been wondering about such as
The Cheat meal, how to get back into Ketosis after that?
How long can one stay on the Keto Diet?
What must I avoid completely on the Keto diet?
stay tuned for the next video