What Is The Keto Diet? 9 Keto Diet Foods To Add To Your Keto Diet Menu.

What Is The Keto Diet? 9 Keto Diet Foods To Add To Your Keto Diet Menu.

July 22, 2019 4 By William Morgan


What is the keto diet and nine keto diet foods to add to
your keto diet menu today. Let us jump
in. I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler
This is The Dry Eye Show. What is the
keto diet? Many of you have likely
heard of the keto diet but you may not
be sure of exactly what it is or how
it’s done. In recent years low carbohydrate diets have become
I want to say all the rage and there are
many of them out there. The keto diet has
been promoted as an effective weight
loss tool. Is it safe
and effective? That’s kind of what
we’re going to go through today
Basically the ketogenic diet or keto for
short focuses on consuming healthy fats
over carbohydrates and proteins. What
this does is it basically trains your
body to burn fat as fuel instead of
sugar. What your body does is it takes
carbohydrates and it converts them into
glucose in your body and that’s also
known as sugar. That’s what your
body is using to burn for energy at all
times but when you are not giving your
body sugar and instead you are giving
your body more fat then your body will
kind of train itself to burn more fat
instead of sugar. This can actually lead to rapid weight loss in those
people who are looking to do that and it
can also cause a decrease in
inflammation which can really help out with a lot of different
conditions including dry eyes for one of
those. The keto diet has many
applications and there are many
different ways of doing it. It’s actually
even used to treat epilepsy in children
who don’t respond to antiepileptic
medications so just another interesting
application there but some of the
benefits of the keto diet include fat
burning and weight loss like I said
because your body is going to be trained
to burn fat instead of sugar. It also
fights inflammation. The keto diet has
the potential to reduce inflammation in
your body which could be protective
against cancer, Alzheimer’s disease,
and dry eye like I said earlier. As far as the
cancer goes a keto diet can actually
starve cancer cells and there is an ongoing research on that being done
That kind of goes into like the fact
that cancer loves acidic environments
get acid environments from processed
foods, starchy foods, sugary foods
like cakes, candies, and brownies. If you are
depriving your body of those starchy
foods those processed foods you are
making the cancer cells starve
essentially is what that is saying
You also may notice an increase in energy because
ketosis which we are going to discuss a
little bit more in depth later actually
increases the number of mitochondria in
your cells and those are really the
powerhouses for your cells. That is going to give you a lot of energy
It also has a potential to lower your blood sugar which can be
absolutely amazing for diabetes. The keto diet basically reduces insulin
and stabilizes your blood sugar which is
why it can be great for those with
diabetes. Again this is the Dry Eye Show.
I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler
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It is also The Dry Eye Show on YouTube. That being said 9 keto diet foods to add
to your keto diet menu. When we
start talking about the keto diet it’s
important to realize that we’re talking
about ratios. We are going to be
tracking our fat protein and carbohydrates. When we are doing this and
what you want with the keto diet is 75%
of your calories from fat 20% from
protein and 5% from carbohydrates. The reason I emphasize the word calories
there is it’s not a 75% of the fat is not grams and so when you
look at a nutrition label you are going to
see fat in grams. You are going to see
carbohydrates in grams and protein in
grams. A protein and a
carbohydrate equals 4 calories. Whereas in a fat equals 10 or 9
I think nine point something and so
what you are going to be doing is. It is
going to be a little different when you
look at the actual label of food
75% of your calories should be from fat 20% for protein 5% from
carbohydrates. What I want you to look
for are foods that are high density fats
with low carbohydrates with some protein. We are going into nine foods that
meet that criteria. First food is avocado oil and make sure it’s organic
avocado oil and that pretty much goes
for all healthy oils. We will go
through the three or four that we
recommend. A healthy oil should be
included in your daily diet and it can
be used both you can put it in your
smoothies in the morning. You can put it
in make a homemade salad dressing. We
never recommend using salad dressing
made in the store. You can also
use it for cooking and whenever you are
cooking with a healthy oil make sure you
cook at a low temperature because you
don’t want the oil to burn as soon as
the oil starts to smoke its damaged. Then it’s bad for you. The oils that we
recommend organic avocado oil, MCT oil,
organic extra virgin coconut oil,
and olive oil as well. Olive oil is in a safe in moderation. With olive
oils and nut oils. Olive oil is good for you but
not for the keto diet. You can also look into grass-fed butter and ghee
sunflower lecithin and egg yolks. Try to use olive oil and ethyl sparingly
Avoid trans fats and bad vegetable oils and bad omega-6s
That is what most people eat. That is like
Crisco. That is margarine. That is your
typical I can’t believe it is not butter. That is vegetable oil. Those are all bad
oils. Second food is going to be wild
caught tuna or any wild caught fish
trying to stay away from farmed fish and
any meat that is grain fed which is most
of your produce. Look for wild caught
tuna, wild caught salmon, wild caught
mackerel sardines, and anchovies. They are also a great source of protein
with very little carbs. Our favorite
food thirdly avocados. Try to eat one
avocado a day. It is full of healthy fats and it also has a low carbohydrate
It has moderate protein not too much but avocados are great
because you can put them in everything. You can eat them straight. Our son loves
them straight. You can put them in
smoothies. They are the perfect food
for keto. You can have it with your eggs in the
morning. You can make guacamole and enjoy it like I said especially if you eat
more of like a vegetarian diet like we
do doing keto is a little more difficult
we have not fully jumped into it yet because it does take a lot
more work so but avocado is an amazing
food to add to your menu there
Eat one avocado a day and see what
happens
Broccoli is our next one and other
low carbohydrate vegetables. That
includes broccoli, brussel sprouts,
cauliflower, and of course our favorites
leafy greens, spinach, and kale. These are great additions because they have
very few carbs and they help keep you
full longer. Making a smoothie with
all those ingredients combined maybe not
Brussels sprouts but everything else
can go in there actually. Maybe brussels is probably okay. You won’t notice.
You can also throw these into a salad at
lunchtime with some avocado and then a
healthy oil drizzled on top. It is going to
make a great food lunch item for
ketosis. Avoid potatoes, sweet potatoes, starchy vegetables like carrots,
and pumpkin, high sugar content, high
carbohydrate content. Next food 5th
on the list is coconut. We love everything coconut. Coconut oil, coconut
flakes unsweetened and just eating
coconut. For our
son I buy like the full fat coconut
milk or coconut cream and he just eats
that like yogurt. Free-range eggs is next on the list
Eggs are a wonderful source of
protein, very few carbs, very high in fat,
very high in protein. They are great out there. Try that and that is of
course not vegan it is vegetarian though. Apple cider vinegar
is next on the list. Apple cider vinegar
is great detox and so what I recommend
is putting an ounce or two in the
morning into your water and that just
helps kind of detox your liver. Helps
detox your whole body and put a dash of
cinnamon or a little lemon juice in it
too and that is going to help with that kind
of just taste a little bit more and then
you can also mix apple cider vinegar
with a healthy organic avocado oil that
makes a great homemade dressing without
all the junk. You can also use it as a marinade as well. The only fruits
you can really have on this list we just
talked a little bit about lemon
and limes because those are having lower
sugar and they help your body actually
they’re acidic but they actually helped
your body become more alkaline but other
grapefruits to add are berries so
strawberries, blueberries, raspberries
blackberries. They are very low sugar
compared to other fruits that are out
there such as bananas and dates and
mangoes. Those are very high sugar fruits
so good for you but not when you are
doing ketosis. Make sure they are
organic and remember organic frozen is
sometimes better than organic fresh
finally on the list for those meat
eaters. We included one on the list for
meat-eaters even though we do not eat
that much meat. Grass-fed organic beef
don’t eat grain fed beef but grass-fed
organic beef is going to be very
helpful for that because it is going to be
higher in omega-3s and higher in omega-6s
that are healthy and it is going to be a lot a lot better for you and then
other choices include lamb, venison, and
organ meats. I love organ meats
You can include white protein if
you are going that route but organic
grass-fed whey protein beef and venison.
Venison is usually free-range anyway
Just stay away from
factory farms and avoid chicken and
avoid any breaded meat. This is The Dry Eye Show
I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler. Again subscribe to our channel
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If you are resonating with this make sure
you share it with your friends. Let us
go into the ketosis definition. What actually is ketosis? It is simply
a metabolic state characterized by
raised levels of ketone bodies in your
system and this is really a consequence
of a low carbohydrate diet. Diabetes can
also cause ketosis as well as fasting
for a long time so in order to get into
ketosis. It is generally accepted that
you will need to eat between 30 and 50
grams of carbohydrates per day and no
more than that
if you have never tracked your
carbohydrate intake I’m guessing you are
closer to 200 probably
8250 is very hard that Starbucks
beverage you might be drinking is
probably 100 grams of carbs
The last time I tracked my carbs and when I was trying to
get pregnant I was between 125 and 150
and we eat a pretty
healthy low carbohydrate diet. This is a strict way of
eating but some people once
they are accustomed to that 30 to 50
grams net grams of carbohydrates then
they can even go down to like 20 grams
but that is definitely not where you are going to start
Before beginning this diet you are
always going to want to speak with your
doctor because this is not going to be a
diet for everyone especially if you are a
woman. You are going to want to talk to
your doctor because the keto diet can be
a little bit different for women. It
can affect your hormones
You want to make sure that you are monitoring that or that you do not
have any hormonal imbalances. How do you know
that you are in ketosis? There are definitely tests blood and
urine tests that you can use to know if
you are in ketosis but you also notice a
few other signs and symptoms. You
might be losing weight which is just a
byproduct of burning fat as fuel. You may
have bad breath because this is a result
of extra ketone bodies in your blood so
she talked about diabetes can be a
pathological ketosis and ketosis does cause bad breath because it does
create ketone bodies and I always tell
her like I can meet somebody and
tell her that they are diabetic or that
they are at risk for diabetes because I
can smell their ketones and usually if it’s somebody in shape
because when we were at a conference
or something a lot of people do ketosis
I can tell right away as I have a pregnancy nose
I can usually tell with a patient. I will refer patients out
because of the way they smell because I can tell that they are in
ketosis because they smell like a ketone. If you have never smelled it
If you have smelled it I guarantee it but once you know what it smells like you will
never ever not smell it. Diabetes is a
pathological form of ketosis so
obviously it’s not something that you
want in this diet can actually be used
to fight diabetes so
definitely that bad breath is going to
be one of them loss of appetite is
another one just because you are changing
your hunger hormones and you are eating
more fat so a lot of the time you do
your meals may seem smaller but you are
still getting a lot of calories because
they are just coming from fat and then a
lot of people do notice increased energy
and focus and this is the reason that
many people will do a keto diet
especially in the online
selling space and entrepreneur space a
lot of people do the keto diet because
it gives them more energy and increased
focus and that’s just a byproduct of
those extra mitochondria that are being
formed in your cells
When I do a 24-hour fast I would not say I get into ketosis because
it’s a lot harder than that but I
noticed that after about 16 hours of my
fast I get really hungry but then after
another hour it goes away because I lose
that sugar craving and that’s the whole
goal of ketosis is you lose your
appetite because you don’t crave the
sugary foods that you are eating all the
time and that is the whole goal of this
and it is to decrease inflammation.
increase weight loss and overall just make you feel
better but for some people it doesn’t
work and so you got to be very careful
when you try any fat diet or any diet in
general even ours that we promote
ours has a little more sugar than this
but it’s not much it is very keto based
but ours promotes more healthy vegetables and fruits
We don’t want grains. Lettuce eliminates
grains and so we are going to try this and
we will let you guys know how it goes. We are going to start it in April first and
because we did a food sensitivity test
results. We are going to try it
see how it goes. It is literally limiting
us to like maybe 15 foods and you just
have to get creative with them. It is a
lot of fun. We will try it and let you guys
know. We will keep you updated. Maybe fun
We will see how it goes
If you guys enjoyed this let us know
in the comments below. We are going to start
doing a little more health focus things
like ketosis and keto and intermittent
fasting. We got a whole plethora of
ideas and you guys gave us a bunch of
ideas too. Again this is The Dry Eye Show. I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler
if you have not subscribed to our
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There is a link in the
comments that you can click to read all
about keto diet. Head over there to
our blog and you can read that. We
will talk to you guys soon. Hello to
everybody that joins us live. Thank you
for joining us like we’re doing this
early because of will be gone next week
so no show next Monday thanks for
joining guys see you