What to eat when you are following KETOSIS DIET? | Bodyprocoach | Praveen Nair | Maahek Nair.

What to eat when you are following KETOSIS DIET? | Bodyprocoach | Praveen Nair | Maahek Nair.

November 4, 2019 3 By William Morgan


What’s up guys I’m Praveen with Maahek Nair
from BodyProCoach Nutrition today
we’re going to be talking about what are
the food item that you can use when
you’re following ketogenic diet and
that’s a huge question for most of you
people so we thought like we’d break it
down on a kind of a scale that
you understand this one but again it
comes down to a point
what kind of goals that you have if
you’re looking for a weight loss or
if you’re looking for something like a
muscle gain the complete plan changes
the complete portion of food
changes, definitely the major source or
the major focus is going to be on fats which
is approximately 70 percentage of the
calorie intake comes from the fats so
now we’re going to start this topic from
here on so we’re going to speak about
drinks, the most important one is gonna
be the water, your body fluid is been
maintained by the water intake that you
do at the same time your sixty percentage of the body is composed of water
so you wanna make sure that you drink
enough water when you’re specifically on
this kind of diet plans which is
ketogenic definitely so at the same time
you know taking enough carbohydrates so
the water intake will naturally become
lesser for you, now coming down to lemon
you can use it, coffee is another
most important part it helps you to
metabolize the fat so the same time you
can feel that energy coming out pretty
much good when you’re following a
ketogenic diet, coming on to green tea, green
tea has a lot of huge impact on the
weight loss you must have read a lot
about this one so definitely you want to use
as much as possible onto the green tea
coming down and to the sugar
levels it’s going to be stevia, cacao,
zero cal, sugar free and 99 percentage
Lindt chocolate, ypu can definitely use
that again based on the plan that you are on
if you’re on a very strictly following a ketogenic
diet you would wanna stick to something
about 99 percentage if not, if you’re already in a maintenance phase probably
you could use something about 90 to
95 percent, coming up to fats,
the cheese
we’ve got almonds,
pecan, Brazil nuts,
macadamia, cashews, walnuts, avocado
coming up to avocado is a great source so
you wanna definitely incorporate avocado
as much as possible, flax seeds, chia
seeds, pumpkin seed
hemp seed, pista, now coming on to cheese, Maahek you’re the right person to talk about it
so I would just like to add one more
thing into it fats, fats has a really
good source of concentrated form of
energy so we say that one gram of fat
provides you about 9 kilocalories whereas
when you check proteins or carbohydrates
one gram of carbohydrate protein
provides you about 4 kilocalories so at
the end of the day, example even
if you take about one tablespoon of oil
that would contribute to about a 30 or
40 calorie depending on what oil you are
using the same way goes for fats as fats
plays the most important role when
you’re following a ketogenic diet
especially we have good sources of fat
which comes from cheese that’s gonna be
mozarella, Jack, Brie, feta
cheddar cheese, goat cheese, ricotta,
cream cheese, then we have oil, coconut
oil, extra virgin coconut oil, MCT oil,
that’s medium chain triglycerides oil
or olive oil
yeah probably if you’re using MCT oil you
would want to use them on the you know
putting as a topping on the salad rather
than using it for the cooking courses
yeah
alright come down to protein, so protein
has a great function when it comes to
muscle recovery definitely so the 20%
or 20 20 percent is rather coming from
protein as in calories
we’ve got sardines you can use pretty much
all the fish but definitely sardines
because it provides a good amount of fat
as well,
we’ve got egg, you wanna use whole
egg rather than just using the egg whites
yeah beef is a great source but you know
more or less almost all the country
does not have an option of beef so if
at all you have an option of beefs you
wanna look into something grass-fed ones
Bacon, pork, lamb and definitely chicken
so if you’re using chicken, chicken
breast has pretty much lesser fats but
chicken legs
has more of fats so you wanna opt to use
chicken legs then the chicken breast
yeah so exactly when we talk about like he
said proteins so ideally any fatty fish
you could use which provides good amount
of protein as well as it gives you a
good source of fat because in ketogenic
diet our main emphasize
is on keeping the fat intake
really high, that’s gonna give you
amazing results with regards to eggs
again eggs are an amazing source of
branched chain amino acids coming down to
creamers and coffee you could definitely
use almond milk so you get to see we put
a lot of recipes on the youtube so most
of them I used with almond milk majorly
focusing on the purpose off ketogenic
diets we’ve got coconut milk definitely you
can use a lot of it, coconut cream and
full cream, this are the that when it
comes to creamers and coffees so if
you’re preparing any coffees you would
want to use almond milk and the coffee
powder probably some other time you could use
even stevia up to an extent again
I’m emphasizing on the same thing this whole
thing is based on what plan
what goal that you have, alright spices
moving on to spices in India we
have abundance and we’re lucky to have
spices so starting off with cinnamon
I’ll just tell you about few of the
spices which are really nice example
cinnamon helps to reduce your blood
cholesterol level so it’s amazing if you
have cinnamon then you have ground
ginger, nutmeg, clove, black pepper
organo basil, basil has an essential
property to boost your immune system
so again basil is really helpful sea
salt, Himalayan salt, ground salt, turmeric,
turmeric has a substance in it called as
curcumin so basically it helps to take
care of your digestive properties also
reduce inflammation at a major level so
turmeric is really helpful then we
have paprika, garlic, thyme, chives,
peppermint and sage, sage again helps to
improve your brain function so spices
play a really important role in our
life and thankfully we have abundance of
that yeah coming down to herbs and
vegetables now everything we talk
about carrots, if we talk about beetroot
everything has caught
carbohydrates in it, so we have a
very limited source of calories which
comes from carbohydrates which is just
about five percentage, so you wanna be very
careful about what you are using so I
would rather suggest that on a regular
basis checking the ketosis by the
source of blood could be a great source to
understand exactly what stage are you in
if you’re in the right stage
probably you could use or probably if you’re in a maintenance
or a muscle building stage you can still
opt to go with more or less with good amount
of vegetables if not you wanna be
sticking with more or less with a lots
and lots of leafy vegetables because
definitely they’re going to be less than
carbohydrates that’s a major focus
definitely onion is one of them you want
to keep it as less as possible cabbage
cauliflower, broccoli, zucchini, celery,
spinach, definitely it’s pretty
much easily available in India
eggplant, lettuce, artichoke, pumpkin
peppers, bok choi and tomato, so all
these vegetables are nice but like Praveen
said from the start we have been
saying that everybody has a certain goal
and certain need so depending on your
goal if you’re a really beginner, you’ll
have to try and stick to as clean
vegetables as you can, stay with more
leafy vegetables but you’re in a
maintenance phase and probably gaining
lean muscle mass that’s the time we
could add on a few amount of
carbohydrates
so we’ll further break it down in another video
where we’ll speak about what the
levels of vegetable that you can use
based on your specific goals coming on
to baking ingredients this becomes a
major part because ketogenic food gets
you lots more option of eating
definitely you end up eating more of
sweet or sweet based food but definitely
we don’t use this but we find
the best options possible that to keep
that food much more tasty and it becomes
much more easier like yeah so
basically we have two kind of like we
said a ketogenic diet, a carb cycling diet
in that we want to keep the baking
products comparatively less while on
ketogenic we do a lot of preparation
with regards to muffins or biscuits what
we make with help of stevia and products
so we have vanilla B
source of fiber as well then we have
ground flaxseeds, we have almond
flour, we have coconut flour, apple cider
vinegar, gluten-free baking powder, last I
would like to add almond flour is really
nice and amazing source when we use it in baking
so example in almond flour 1 cup of
an almond flour provides you
approximately around 12 grams of fats, 5
grams of protein and only 2 grams of
net carbs that means it’s really low in
carbohydrate indeed so on a ketogenic
diet it’s apt to use okay so guys so we
try to get you the maximum information
which is just to start with the
ketogenic diet in the next video we’ll
be talking about how to break it further
down yeah if your goal is based on
muscle gain or fat loss or you have a
specific another goals how can you break
it down further more in detail that you
get the results faster if you haven’t
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