We Can’t Trust Ourselves with Food – Healthy Ketogenic Diet

We Can’t Trust Ourselves with Food – Healthy Ketogenic Diet

July 23, 2019 61 By William Morgan


I don’t know if you’ve ever had the
opportunity to notice that sometimes we
will buy things that we have no
intention of eating and yet end up
eating them for example maybe you’re
gonna go to the store doing your
groceries and buy some treats for the
children but then eventually somehow the
children aren’t the one eating the
treats you are today we’re talking about
why we can’t trust ourselves with food
hello everyone welcome to Mind-Blowing
Health and Wellness with Violet I’m Violet
I’m a psychologist and I like to help
people to understand that psychology and
health and wellness go hand-in-hand and
today we’re talking about the fact that
for most of us it’s really difficult to
trust ourselves with food now of course
in this topic we have the first the most
obvious emotional eating and I think
when people think about emotional eating
what they’re thinking is I feel sad
depressed so I eat and although that is
something because it classically happens
to emotional eaters I want to point out
that it’s not the only way that we
emotionally eat and I think that’s the
reason that most of us don’t even notice
that we’re doing it how can I trust
myself with food when I don’t actually
understand the mechanisms that push me
towards eating right we emotionally eat
of course when we’re sad like I just
said but also when we’re happy we
celebrate with food we also emotionally
eat when we’re bored we emotionally eat
sometimes when were angry we emotionally
eat when we’re frustrated as a matter of
fact almost any negative or positive
emotion could be a reason that we decide
to eat something and I think if we don’t
let ourselves see that we do this then
it just becomes natural normal this is
what I do
unfortunately this what we do think that
we’re doing is helping us to be at a
weight that we’re not happy with it’s
also helping us to have metabolic issues
so we’re actually getting sick because
we don’t realize that sometimes we’re
eating food because of an emotional
reason and not about a hunger reason for
those of us that actually track our
meals and track our foods I want you to
check something I didn’t go back and
look at the days where you
tract didn’t recognize that I didn’t I
didn’t eat the best on those days and
what you’re very likely to notice is
that on the days where you were having a
harder time so if something a negative
was happening in your life if there were
difficult things happening at work if
there were difficult thing is happening
to people that you care about and you
were worried for them whenever we have
difficult times we’re much more likely
to eat quote unquote fun foods so we’re
much more likely to go towards snacks
and and things to help us feel better
I feel like the only reason that we
don’t notice this is because we actually
don’t take the time to check and so we
don’t actually associate those snack
foods and the fact that we ate snack
foods with how our day went but I’m
inviting you go and check look back at
times where things were difficult if you
do track your food and see how did it
look or in the future as you’re going
forward when you find yourself reaching
for chips reaching check if it was today
hard you know or am i celebrating
something again we don’t pay attention
so we don’t recognize that that’s a part
of what we’re doing another reason that
it’s really difficult for us to trust
ourselves with food is the fact that
when we’re hungry we tend to
underestimate the amount of food on our
plate and actually if you think about it
there’s a good example of this that most
of us understand because we’ve lived
this before this example of when you go
grocery shopping hungry you tend to buy
more food than when you go grocery
shopping when you’re not hungry and it’s
playing on the same idea that when I’m
hungry then I feel like I need
everything and it’s the same thing when
you’re making your plate when I’m hungry
and I’m making myself some food I
underestimate how much in ounces I
underestimate how much you know a gram
is I underestimate these things and a
gram is a small number too so it’s hard
to sometimes judge what that is but this
is where having a full scale comes in
right because if I’m actually trying to
do something very specific like manage a
metabolic issue or manage my weight then
I really do want to know how much I’m
eating just because I need to know for
my carbohydrates I need to make sure
that if I’m trying to live a ketogenic
lifestyle for example that I’m keeping
my ground
under whatever the number you’ve decided
for your ketogenic lifestyle which for
some people is fifty for some people is
twenty one of the things that I realized
when I was trying to keep my
carbohydrates under 20 and I still do is
that I was under estimating how much to
two tablespoons was so whenever I would
make my my morning coffee and I thought
I was putting two tablespoons of heavy
cream in my coffee when I actually
decided to just pour the same amount and
but pour it in a measuring cup to
actually see how much was I putting it
was actually more like three and seventy
three point seven five tablespoons of
coffe of cream in my coffee so what I
learned by doing that experiment was
that what I thought was two tablespoons
was significantly more than two
tablespoons it was double or almost
double so what’s happening if I allow
myself to do that with every single
thing that I’m eating well that quickly
led to me buying a food scale and
weighing and measuring the majority of
the things that I was doing while I was
in that weight loss process because I
really did want to make sure that what I
thought was 20 grams per day was
actually 20 grams per day so that’s the
other thing I want to point out is that
we underestimate how much we’re eating
food is and will always be the most
important part of the process when
you’re trying to lose weight and the
other reason that I feel like we can’t
trust ourselves with food is because we
don’t understand that part of the puzzle
we don’t understand that exercise is
about muscle gain and flexibility versus
food is about how much nutrients I
intake to build my body and to keep my
body at a certain weight it’s really
important for us when we’re trying to
fix metabolic issues and we’re trying to
stabilize our weight that we understand
what food is doing when we’re preparing
our plate what we need to understand is
the food or putting on our plate is
going to determine the building blocks
for our body and the energy we have for
next number of hours however many hours
that’s going to be for you everybody’s
different so when I’m preparing my plate
especially when I’m in a process of
trying to solve a metabolic issue or to
lose weight one of the things I have to
be careful about is understanding that
if I underestimate the number of
carbohydrates which is an energy source
if I underestimate the number of
carbohydrates that I’m putting in my
plate then number one I’m I end up
having more energy on the plate than I
was thinking about because I have the
fats that are coming along with the
protein source that I’m eating I have
the vegetables and the protein that are
gonna help build my body with
macronutrients protein and
micronutrients all the veg minerals and
and and minerals and vitamins in the
food but then I have the carbs that come
along with those vegetables and I have
the fats that came along with the
protein and if I underestimate the
amount of carbs on my plate I will push
my body possibly push my body into an
insulin spike which will push me into
you a fat storing mode which will mean
that everything on my plate is now
potentially stored that’s important if
I’m trying to heal myself I need to
allow myself to recognize that being
careful about the number of carbs on my
plate and allowing myself to stay a fat
burner is really really healthy for me
so let’s not underestimate how many
carbs were putting on our plate let’s be
very careful to know that the amount of
carbs I put on my plate determines
whether I store fat or burn the fat that
I’m ingesting the final thing that we do
or they so final thing that I’m going to
talk about today that we do that causes
us to not be able to trust ourselves
with food is we give ourselves excuses
ah
it’s just a little bit of this or uh it
doesn’t really matter that again if I’m
trying to diminish my weight or I’m
trying to solve a metabolic issue then
yes it does matter you know like I said
I didn’t realize that I was putting four
tablespoons until I measured it but it
also means that if I decide that is no
big deal you know like I
eat this one whatever it is how many
carbs or isn’t in that one whatever it
is is it enough carbs that pushes me
above my 20 carbs that I have for the
day one of the things that I wasn’t
paying attention to but then I started
to pay attention to because again what’s
the point of measuring right so this the
Pantages that what’s the point of
measuring and putting in and having a
scale and knowing exactly what you put
in and then you know licking the spoon
right but it’s things that we do and
we’ve always done because we think it’s
okay is it really okay is that really
what you want to do is add a few more
grams of whatever and not track it it’s
important to track and it’s important to
know that you’re tracking what you’re
supposed to be tracking so if you’re
gonna lick that spoon then you better
know how many grams of carbs are there
on it right look and the other day
nobody’s perfect and not expecting you
guys to be perfect I’m not perfect
what I’m saying is let’s be honest and
realistic with us ourselves about how
we’re tracking what we’re tracking
because in order for us to do this well
we need to understand that the food that
we eat is building the body that we’re
creating for tomorrow and the years to
come then does that little bit that I’m
saying that doesn’t matter
is it enough to push me over it’s really
important to recognize that my body is
the one that’s gonna tell me if that’s
enough or not enough and that means in
order for me to really know I have to be
tracking properly so that if this week
or this month or whatever however often
you’re weighing yourself if I don’t get
the results that I’m looking for then I
can look back at what I was eating and
say okay yeah this week I ended up
eating more of that I was expecting
because I tracked it all versus I was on
track and then I need to look at are
there other issues happening that are
causing me to not be able to get the
results that I want I won’t really be
sure if I’m not tracking everything our
body tries to maintain a constant level
of sugar in the blood system at all
times actually that amount is one
teaspoon so one teaspoon of sugar is
five grams of carbohydrates now our body
is working really hard to
maintain that 1tsp work so hard that as
soon as it goes up insulin goes up and
our body is pushing that out usually
into fat storage that’s how important it
is for our body to keep our sugar at
1tsp approximately but not above that so
we need to look at this sugar scenario
as it being toxic because our body
doesn’t allow more than one teaspoon in
the bloodstream that’s telling us that
it can’t handle that and is what we
notice when people get to the point
where their body can no longer move the
sugar out we start to get sick right
that’s how we get diabetes that’s how we
get a bunch of other situations
happening right so what we need to do is
we need to look at sugar in the system
like alcohol in the system as toxic
because actually it’s the same when we
have alcohol in our system there’s a
certain threshold that you can get to so
you can adjust alcohol there although
it’s toxic you will not die and at a
certain threshold though your body will
start to react then you will feel tipsy
if we keep pushing that envelope at some
point you will become drunk that’s the
point at which your body was no longer
able to manage the amount of alcohol
that was in you and you become drunk and
eventually possibly you could pass out
and potentially even die if you have too
much alcohol in your system okay why am
I telling you this
we need to keep in mind that when our
body is working super super hard to get
sugar out of our system so hard that it
will increase our weight to really
difficult ranges where we physically
can’t move around the way we want to
move around in order to keep our blood
sugar at a certain level we need to
understand that that’s important it’s
important information that our body is
giving us that this sugar level cannot
go above that so what do I do with that
information in a ketogenic lifestyle we
are restricted to somewhere between 50
and 20 grams of carbohydrates per day
personally I went with 20 grams of
carbohydrates per day which is 20 grams
of carbohydrates is four teaspoons of
sugar per day now but to keep in mind
what what’s really happening here
when we restrict ourselves to 20 grams
or less per day or 50 depending on what
number you’re working with what we’re
actually doing is we’re keeping
ourselves in a mode where we are burning
fat for fuel all the time how does that
help us because we’re still ingesting
carbs right why is it that these 20
carbs per day that I’m ingesting is so
is reacting differently than the hundred
kilograms or the 200 grams or the 300
grams that other people are ingesting
obviously there’s the bulk there’s the
amount when you the more grams of carbs
you ingest the more likelihood you will
to push your insulin up because and this
is what I believe is actually happening
there’s a certain amount of
carbohydrates that your body can easily
shuttle into different areas of use so
we store glycogen on our body which is
carbohydrates it can shuttle it there we
use some of it right away for energy
that we’re doing things picking up
something heavy running up the stairs
it’ll use it there and our brains use a
little bit of carbohydrates on a regular
basis it will use it there so I believe
that the reason that 20 grams of carbs a
day or 35 or 18 or 14 or whatever your
number happens to be but I believe that
keeping your carbs under 50 grams a day
for the average person myself being 20
it works because when your carbohydrate
number is that low your body is just
able to use what you’re ingesting and so
there’s not excess carbs floating around
in your bloodstream to cause problems
because your body will not allow that it
will do what it needs to do to get it
out of your system and for most people
that means pushing it to fat stores and
then we end up obese we end up with
metabolic issues we end them right
because it’s it’s doing other things in
the system that don’t that are unhealthy
you know the majority of us recognize
that it’s not a great idea to walk
around drunk or tipsy all the time yet
we allow ourselves to walk around with
too much sugar in our system now I do
recognize that the reason we do this
cuz we don’t know I did it for years
because I didn’t know I was unaware that
we didn’t need to have that many
carbohydrates in our system I was even
unaware that bread was a sugar like even
though it’s obvious it’s a carbohydrate
but to have labeled bread sugar I
wouldn’t have done that in my history to
have labeled a potato sugar I wouldn’t
have done that in my history I would
have looked at that as a grain or as a
vegetable and I would have thought it’s
fine to eat today I’m recognizing that
it’s a starch and it’s a grain and it’s
full of carbohydrates that are just
gonna harm my system and make me feel
bad and trust me I’ve had that
experience so you know once you realize
that carbohydrates are causing you to
gain weight then you have the
possibility of changing what you’re
doing limiting the amount of
carbohydrates you ingest only allowing
your carbohydrates to come from
nutrient-dense sources it absolutely
makes sense to me to eat broccoli
because of all the phytonutrients
micronutrients vitamins that I’m gonna
get from broccoli that I will I will
risk with a small amount of
carbohydrates that comes along with
broccoli I’ll do the same thing with
kale I’ll do the same thing with
cauliflower I’ll do the same thing with
a lot of other vegetables that are
nutrient dense and give me what I need
to build my body they also come with
protein don’t forget there’s a lot of
things in these foods that are helping
me to build my body compared to what
nutrient density do I get from eating a
cookie none at all
so then it’s something that I won’t
ingest and actually that just segues
into what I want to talk about next
which is nutrient density it’s important
for us to get our carbohydrates from
nutrient dense vegetables not cookies
and cakes and right from nutrient dense
vegetables and it’s important for us to
get our fats from nutrient dense foods
like the fat that comes along with our
protein rather than from fat bombs and
drinking oils in our coffee you know I’m
not gonna say that there’s never a use
case for having
a carbohydrate that comes from a nut for
example or carbohydrate that comes from
milk
sorry not milk but like a dairy product
like cheese or cream I’m not gonna say
there’s never a use case for that the
same way I’m not gonna say that there’s
never a use case for having a fat bomb
but I’m talking about getting the
majority of your carbohydrates from
those sources at that point you have to
ask yourself about nutrient density it’s
important to get the majority of your
carbohydrates from nutrient dense
vegetables and nutrient dense protein /
fatty products so the fact that comes
along with the protein when we’re
talking about trusting ourselves with
food one of the main things that I’d
have to say that will come up is this
idea is it okay to have a cheat day and
you know you have to just ask yourself
well is it okay to have a cheat day is
the same thing like asking is it okay to
have a smoked day is it okay to have an
alcohol day if those are two things that
I struggled with and gave up I I
struggle with the idea that I would have
taken so much time energy effort to put
myself in a position to become a fat
burner when I lived years of my life as
a car burner it was work it was
withdrawal we go through withdrawal
symptoms to make that switch and become
a carb to go from being a car burner to
a fat burner to turn around and then
have a cheat day I struggle with that
idea because it means that what I’m
saying is all that effort and energy
that I put in I’m willing to give it up
for one day okay but let’s look at what
happens if I do decide to have a cheat
day well what might that day look like
and I’m never gonna go for a cheat day
let’s back it up what happens if I
decide I’m gonna eat a cookie if I
decide to have a cookie there’s a
possibility that I’m that person that I
can have one cookie and then move on and
so let’s look at that story for a second
well one cookie I probably can fit into
my macros right I could probably have
one cookie which the average
chocolate-chip cookie
so one chocolate-chip cookie is nine
carbs one nine grams of carbs I could
probably fit that into my
okay so am I gonna isn’t it gonna be the
end of the world that I had that cookie
no well let me and I’m eating a bit less
vegetables on that day very likely okay
but what happens if I’m that person that
has a really hard time eating one cookie
now we’ve just changed the story because
one cookie which is nine grams of carbs
which is almost two teaspoons of sugar
let’s put this on perspective well what
if I eat one and now I have to eat three
or four
okay well four cookies has just put me
at 36 grams right which means that all
of a sudden I went from fitting it into
my macros to blowing my whole day’s
worth of carbohydrates on four cookies
okay
what’s the chance that I’m gonna not
need to eat anything else today at four
cookies probably not lately right so
that’s four cookies on top of whatever
else I happen to have eaten that day
which means that even if I was doing the
rest of my day perfect trying to not
even just trying to let’s say I did the
rest my day perfect if I actually did
nothing else but really good quality
food high nutrient density my body is
still working like a crazy person to get
that sugar because you’re adding it to
whatever other sugars I ate whatever
other vegetables that came in to get
that out of my day to get out of my body
right now if if that happens to push me
over and now I’m no longer in ketosis
I’m no longer a fat burner for this day
the unfortunate reality is that most
people who experience that scenario if
they stop being fat burners especially
early in the process so I’m not talking
about someone who’s been in a ketogenic
lifestyle for years or someone who’s
been in doing low carb high fat for
years and talking about someone who’s
just in the beginning of this process
and they decide to have four cookies but
then live the rest of their day
perfectly what’s gonna happen well the
truth is what’s gonna happen is that if
they get kicked out of ketosis if they
get kicked out of fat-burning they’re
gonna fall into three or four days
that they’re not burning fat for fuel as
a primary situation that their body
because their insulin level rose will be
storing and then they’re going to get to
the end of the week and do their way in
and be frustrated and believe that this
lifestyle doesn’t work and if they’re
doing that repeatedly because I think oh
it’s just for cookies oh it’s just to
trench fries all which that if you do
that repeatedly you will struggle with
the weight loss that you’re trying to
accomplish we’re gonna add to this that
you’re also going to start to have
cravings right so here’s the thing if
I’m trying to especially at the
beginning of this process that I can’t I
can’t stress this enough these kind of
things tend to happen to people who are
at the beginning of their process tend
to I’m not saying that there aren’t
people who are in four years and then
they eat something and all of a sudden
but for the most part it seems to me
that the people who are at the beginning
of the process and are focused on the
foods they can’t have rather than
focusing on the foods that they can have
and up in this struggle with food where
you they keep eating high carb low
quality foods that puts them to crave
foods like this which puts them to be
out of fat-burning and so they’re
constantly starting over starting over
and it’s difficult because when your
brain gets that hit of sugar and
dopamine is saying that’s fun and your
brain is saying get more sugar it’s hard
to not get it and so we have to be
careful about allowing ourselves to
engage the situation where we say oh
it’s just it’s not just a cookie it’s a
bunch of carbs that you don’t
necessarily need no you absolutely don’t
need but you don’t necessarily want
except for your brain pushing you for it
are my health goals her my weight-loss
goals a priority to me or is my need for
a cookie a bigger priority is my need
for a piece of chocolate cake a bigger
priority we need to allow ourselves to
look at the situation
front of us and make a true decision so
talk to yourself be honest with yourself
am I really saying that all the work I
put into to get to this point where I’m
on a fat-burning path that I’m willing
to give up for the taste of this cookie
that’s gonna last a few minutes is that
really what I want to do and I think
when you start to allow yourself to ask
these questions out loud and look at
what’s happening you’re gonna see that
again this is me allowing a craving to
tell me what to do and allowing a
craving to say that my health goals that
I have for myself are not important
enough and we know that’s not true
we know that you wouldn’t have been on
this path you would have been trying to
focus on better health you wouldn’t be
trying to do these things for yourself
if you didn’t feel like your health was
the most important thing that you have
you wouldn’t be trying to do this if you
didn’t believe that so it’s really a
matter of seeing what’s happening if I
don’t stop and look at what I’m doing
and question myself violet why are you
taking up this cookie are you hungry
if you’re hungry why are we not going to
get some nutrient-dense healthy food
that will keep you a fat burner and keep
you on the path that you’re trying to be
on am I asking myself those questions
you know if you want fun foods then what
you need to do is you need to look first
and foremost at the foods that are
recommended to eat so all the the meats
all the delicious dairy and nuts and
seeds and look at the foods that are
recommended to eat and see what
combination of these foods can I do that
are gonna taste great to me what kind of
spices can i buy and start to use that
are gonna taste great to me what kind of
desserts can I make out of the foods
that I’m allowed to have that are gonna
taste great to me it is absolutely
possible to have delicious meals and
terrific desserts made from the foods
that are within a ketogenic lifestyle
but it does take some research and
honestly I don’t even believe that at
the beginning of this process we need to
do that to start
if any of us was to be completely honest
and we were to go back in history and
look at the six months not even can even
look at them two months before we
started this ketogenic journey and
looked at what were my typical meals
during the week from week to week what
was i eating
we’re probably gonna recognize that from
week to week we were eating pretty much
the same thing most people have a menu
of specific foods that they make on a
regular basis and that’s what they eat
and it’s not widely different it’s not
vastly different but yet whenever we
start a new lifestyle whenever we decide
to pay more attention to our health and
to try to be healthy and eat better
foods we start looking for fun foods to
eat we try to we start to say that oh I
can’t just eat that the truth is if you
look back on your history you were
eating probably five or six maybe ten
things if you’re in a really you really
loved cooking most people aren’t doing
that so do I really need to have such
variety and at the beginning of this
ketogenic way of life I encourage people
find a meat find a few meats that you
like find a few vegetables that you like
find a few different ways to cook those
meats and vegetables so that you can
combine them and you probably have
enough to get through a month or two or
three before you start to get bored but
by that point you’re so invested and
you’re feeling so amazing that finding
other foods and other desserts and other
things so finding desserts first of all
that fall inside this way of eating will
be what you will want to do you will be
seeking that out also throwing this out
there because I know what happened to me
that sweet that you were looking for
will no longer taste as great as you
thought it would when you actually put
it in your mouth
it’ll be overwhelming it’ll be and you
know it reminds me of my daughter when
she was born and and I didn’t give her
any sweets until she was past four years
old and I remember the first time I gave
her something sweet and the look on her
face and it was just like and it’s too
sweet became a phrase that I heard once
she passed for it’s too sweet it’s too
sweet she didn’t want it right it is
weird because we push our kids to eat
sweet things even though from babies
when you put sweet stuff in a kid’s
mouth
if you see that reaction but we don’t
understand we don’t understand that
that’s our body saying oh my god stop
let’s listen to our bodies you know to
be happy in life it takes investing some
work some energy in you because
happiness takes work and I need you to
understand that it’s a lifestyle
it’s a long-term project both happiness
and health are long-term projects right
and you need to work on that you need to
be able to look at what you’re doing and
say you know what I’m going for the
long-term if you actually if you liked
this video I want you to put in the
comment down below happiness and health
are a long-term project and I’m working
on mine tell me how you’re working on it
I really love to know I want to thank
you for watching Mind-Blowing Health and
Wellness with Violet and I will see you
in the next video I absolutely appreciate
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