What’s Healthy Keto? – Part 2

What’s Healthy Keto? – Part 2

August 17, 2019 3 By William Morgan


Hi everybody it’s Denise back with Keto
with Denise and we’re still talking
Keto basics in the last video I talked
about what ski dome was the difference
in all the buzz about Keto today I want
to talk about you know a little bit more
and we talked about healthy Keto and
this is the difference maker in healthy
Keto you may have heard Keto is high
fat moderate protein low carb it would
be absolutely correct in this case when
we say healthy Keto though we’re
introducing the need to take in more
vegetables we target 7 to 10 cups of
vegetables a day and we make that 5
percent of our calories our daily intake
and then of course we keep our carbs at
5 percent of our calories these are your
macros 20% protein and 70 percent from
your effects now because we’re saying is
healthy keto listen we’re talking about
clean eating we’re talking about organic
foods grass-fed pasture raised and wild
caught seafood is important it’s just a
lot of junk in the everyday foods unless
we try to get it cleaner you’ve got all
kinds of herbicides pack all kinds of
stuff pesticides and foods that were
taken into our bodies and our bodies are
being damaged by it too so we want to be
clean so today I want to talk about each
one of these macros and the importance
of targeting those numbers those
percentages of the macros when you’re
talking about the key to a way of eating
and it’s very important because keto is
a game changer in terms of really
reversing insulin resistance in your
body or improving it and that’s what
we’re really trying to do we’re trying
to go after the root cause we don’t want
to medicate high blood pressure forever
we want to be able to find out what’s
the root cause of high blood pressure
and a lot of it will find its roots back
and insulin resistance so we can go
after the root heal or improve the root
then we will now end up killing off the
symptoms like high blood pressure
diabetes high cholesterol and all of
these other things from heart disease
you name it and then to some of the
typical things we don’t even think about
brain fog memory loss all these things
are happening as a result of insulin
resistance watch one of the videos that
I’ve put out there that I explain
insulin resistance a little bit for you
but as we look at the ketone way of
eating we are looking to eat clean and
help our bodies transition from burning
fat I mean from burning sugar as we
wanted to burn fat from burning sugar to
now burning fat so let’s start with the
culprit carbs if I looked at my diet
before keto I was probably taking in a
good 200 grams of carbs a day how in the
world can that be when now we’re telling
people to target 20 grams to 50 grams a
day in the keto way of eating especially
healthy keto because this is where we
will control the insulin spikes in our
bodies anything above that we’re going
to start seeing greater insulin spikes
and of course too much insulin which is
the insulin resistance issue so we’re
trying to improve that state by reducing
the amount of carbs that we take in me
personally I was a junk food eater I ate
whatever I felt like but there were two
things I can tell you you consistently
find me eating peanut M&Ms yes it’s true
I would graze off of peanut M&Ms
throughout the day and mindlessly effect
so when I would get one of those bags to
share oh they’d be gone like that and
I’d be looking for another bag that was
the reason why when I turned my life
around and changed my eating it was a
day after binging on peanut M&Ms and
then the other thing I would eat potato
chips I had to have it any because my
body was craving it so when I added up
eating out traveling a lot and eating
any and everything yeah I am reached
over 200 carbs a day and that’s why I
was extremely overweight in the obese
category now 90
later eight months later this is now a
game-changer in terms of how you can
turn your body around okay so when we
talk about carbs this is really
important let’s explain cars for a
second carbohydrates are sugars they
turn to sugar in the body so when you
think about sugar people tell me well I
don’t eat a lot of sugar and I ask them
well what do you eat what do you
typically eat later so well I don’t eat
sweet foods I don’t eat cakes and candy
and things like that
and I said okay well tell me what you
eat what I eat oatmeal
I eat brown rice I eat pretty healthy
and I say not so fast let’s look at the
card counter thought content in those
foods because that’s what’s going to
turn to sugar in your body and then it’s
an eye-opener and even a game-changer
for people that really want to take
control of their health and they start
to turn that cycle that vicious cycle of
insulin resistance around so when we
bring our carbs down that low you’re not
causing the insulin spike so we’re
looking for hidden carbs hidden sugars
in food the obvious carbs like your
sugar candy and cakes and pies and all
of that but we’re after the grains and
things like that because they turn to
sugar beans and all of that so there’s a
list as a matter of fact if you click
that link down below you’ll see a whole
list of foods that are acceptable food
so he dough and then the foods to avoid
on keto so that will help you in your
own journey to improve your health okay
so that’s part so we all have another
video strictly on cars strictly on sugar
I do this demonstration all the time to
help people learn how to count how much
sugar is in your foods over the only
look out for that also on the proteins
we really keep it simple and just go
with three Alyce’s to six ounces of
protein and per meal this is how you
know how much to eat if you’re eating
three meals a day then you want to stick
to about three to four ounces of protein
per meal but if you’re doing
intermittent fasting and we’re going to
be talking about that in one of the
videos as well you’d be able to click
that one next if you like but when
you’re doing two meals a day with
intermittent fast
and then you want to increase that
protein to about 4 to 5 ounces per meal
and if you’re doing one mill a day which
is really really good we’ll talk about
the hat too
then you want to get about 6 to 8 ounces
and we go a little higher for the guys
ladies you can stick close to the six
ounces of protein for that one meal that
you’ll take in so it’s really important
because your body does need protein but
you don’t want to get too much protein
the liver will turn protein will turn
protein into sugar so you want to be
careful about the amount of protein that
you take in and then of course fats
healthy fats I talked about this in the
other video and also in the link below
you’ll see a list of all the healthy
fats and you’ll see that these are foods
that are common to you these are foods
that you’ll even enjoy because you know
what that just tastes better fat has a
lot of taste it’s the stuff that when
they take fat out of foods and say no
fat or low fat there’s no taste in that
so how do they make it taste good
yeah you guessed it sugar they add the
sugar in it sometimes it’s hidden sugar
it will say sugar free but if you read
the ingredients that’s why it’s going to
be important to know how to read the
nutrition and ingredient labels to know
what’s in your foods and then lastly
we’ll finish up with the veggies these
are really important they’re going to
give you a body all kinds of nutrients
and vitamins and you’re going to love
the transition that you see in your skin
and your hair and your nails all of that
it’s going to be working to your good so
when you’re talking keto basics we’re
talking healthy keto take a look at
those links so you’ll know what foods
fall in these categories that we’re
talking about so you can easily begin to
prepare and eat a corn Akito that’s so
magic to this there is nothing mystical
about this if you stick to this
breakdown I guarantee you your body will
respond in a positive way okay thanks
for watching and we’ll see you in the
next video