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