Welcome to the Keto Series This video is specifically made for me to answer some of your most frequently asked questions I have chosen to answer the most-repeated questions you had in this videos If you have any other questions that I haven’t had the chance to answer in this video Please don’t forget to leave them in the comments section below and I will do my best to answer them in future videos onto the first question… the first thing to avoid is number two is third is meaning anything with Grains in it should be avoided completely number four would be The second question you had for me is studies have shown that our bodies can handle being on the Keto diet for anywhere between 60 to 90 days it’s very safe and absolutely healthy for our bodies
to remain on it from 60 to 90 days following the 90th day however We can begin what is called a “Modified Keto Diet” meaning we slowly begin to alter it altered how? as in we have 2 to 3
days of complete keto dieting and for the rest of the week, we have a more balanced diet that we may have been used to prior to keto how do we go about this? by increasing our starches ever so slightly, our protein intake slightly and lowering our fat consumption this is called a “Modified Keto Diet” this diet allows our body to maintain all of the results we’ve achieved on the keto diet without losing any of our progress and accomplishments and at the same time not feeling as constrained by the diet as we had been at an earlier stage especially knowing that the Keto diet
is not an easy diet to follow especially not for everyday life so as I said, what’s recommended is a 60-90 day period followed by what is called a “Modified Keto Diet” Keto for 2 – 3 days and then a
balanced diet suited to our body type and the third question is Three basic simple steps can help us instantly following a “Cheat Meal” to get back into Ketosis First thing is Fasting or Intermittent fasting can help us significantly into going back to a state of Ketosis the second thing would be any form of High-Intensity Interval Exercise be it sprints or any other HIIT exercise can help us get back into Ketosis quickly and most importantly, the type of diet take your starches down to zero and hike up your fat intake to 90% and consume 10% of protein These are 3 very simple steps for those who have gone out of Ketosis for whatever reason be it a “Cheat Meal” or otherwise this can send them back into Ketosis without any stress or feeling like their effort has gone to waste Another question is As I said in the previous videos, for the first 3 to 4 days we should have very low-intensity exercises but following that, if I wanted to be in Ketosis and building muscle mass yes, you can The most effective and scientifically-proven exercise to perform during ketosis is Moderate-Intensity Not High-Intensity So if we had to choose between weight lifting and moderate-intensity exercise such as running or a walk using 50-60% of my heart rate has been scientifically-proven to send us into a state of ketosis much quicker than any other exercise Why? because moderate-intensity exercising where we use 50 to 60% of our heart rate can cause fat mobilization meaning it moves our stored fat quicker from our fat cells, therefore, helping our body to use stored fat for energy much more efficiently from any other form of exercise this is not me promoting the disregard for weight-lifting exercises it’s just an answer to the question of what is the best form of exercise to perform on the Keto diet To help me to reach my goals which as I said is moderate-intensity exercise using 50 to 60% of my heart rate 50 to 60% plus some weight training is fine but that is the best form of exercise to perform in the next and final video of the Keto series, I’ll provide bonus tips a free gift of a sample Keto diet plan for you to try out Where to eat out if you’re on the Keto diet and answers to your questions regarding the DNA testing kits to find our if keto is for you Watch me in the next video, Goodbye (Salam!)