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In this video you’ll learn the basics of well-formulated ketogenic diets. The chosen example is the sort of keto diet most people do, where animal foods form the base and low-starch low-sugar plant foods are added on top.
For starters, don’t include ‘bad carbs’ like sugar or flour, even if you manage to stay under your daily carb limit. Quality matters, as does quantity.
Second, make sure you avoid ‘bad fats’ like soybean oil or sunflower oil (i.e. high omega-6 seed oils). Keto diets are proportionally higher fat diets, so avoiding fattening and inflammatory fats is crucial. Again, quality matters.
Third, make sure you meet your daily protein target with animal foods; they’re the highest quality sources of protein. As a bonus, they also carry lots of other essential micronutrients.
Now that you’ve hit your macros and avoided junk-foods in favor of quality ones, you should get overall nutrient completeness score of 7 or more (after logging all your meals for the day). Your keto score should also be 7 or more.
Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.
. . In this video, I’ll give you five tips for consuming the correct amount of keto macros , so you can avoid common mistakes that people make while on a keto and intermittent fasting program.
You’ve probably seen a pie chart for keto that says to eat a certain percentage of the three macronutrients for keto: protein, carbs, and fat. These percentages refer to a portion of your total calories. They aren’t grams of macros.
If you’re doing keto and still eating three meals per day because you haven’t yet started intermittent fasting, I recommend five percent carbs, five percent vegetables, twenty percent protein, and seventy percent fat.
If you’re eating two meals or one meal, the percentage of your carbs will go up. But as long as you keep the number of grams of carbs to between twenty and fifty per day, you’ll be fine. Don’t worry about the percentage.
Because vegetables have a lot of mass, seven to ten cups per day comes out to about five percent of your total calories, whether you’re eating one, two, or three meals each day.
My first tip: don’t consume your protein first. It’s easy to overeat, resulting in an insulin spike. But if you don’t consume enough, your liver breaks down your muscles to create glycogen (sugar) for fuel.
Second tip: consume your vegetables first. Eat ten cups daily if you’re consuming three meals per day; eight cups if two meals a day; seven cups if one meal per day.
Third tip: adjust the fats based on how you feel after you eat them. If you feel over-full and bloated, reduce the amount. If you feel hungry soon after a meal, increase the amount.
Fourth tip: keep your net carb intake between twenty and fifty grams per day. Net carbs are total grams minus the fiber in a given food. If you have a slow metabolism, aim for twenty; if it’s faster, you can go up to fifty. Beware of hidden carbs, especially in restaurant foods.
Fifth tip: consume quality protein; for example, wild-caught or grass-fed. Use organic vegetables and high-quality fats like avocados and coconut oil. My five tips for making sure you’re eating the right amount of keto macros.
Timestamps 0:00 Five tips for consuming keto macros, so you can avoid these common mistakes 0:37 Each of the three macros should make up a percentage of your total calories 1:32 My five tips start with this: don’t consume your protein first 2:52 About seventy percent of your calories should come from fats, although this can range 4:09 Watch out for hidden carbs, especially when you’re eating at a restaurant
Dr. Eric Berg DC Bio: Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
Thanks for watching!
I hope you find my five tips for consuming keto macros helpful.
The working of the Keto Resource program is really simple. The program cuts off the excess calories from your life. Also, it acts on the existing fat by burning it to obtain energy.
The meals included in the plan have lesser carbs that help you maintain the weight loss you have achieved with it. Moreover, there are multiple sweet treat recipes as well that will keep you focused on your diet while preventing the cheat meals.
Here’s what’s inside: – Keto Diet Basics To get started, you’ll learn the basics of the keto diet, how it was developed, how it works, 13 tips for success, foods to enjoy, and more.
– Eating Well On Keto In this guide, you’ll get 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.
– Staying In Ketosis You’ll learn how to get into ketosis in as little as 3 days, how to know of you’re in ketosis, and much more.
– Mastering Macros Learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis!
– Beating Keto Flu What the “Keto flu” is and how to make it go away quickly if you experience any symptoms.
– Intermittent Fasting Learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss.
– Social Situations Discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!
– Guilt-Free Desserts This cookbook contains 36 mouth-watering “fat bomb” recipes that will satisfy your sweet tooth while keeping you in ketosis.
Get Your Custom Keto Plan http://bit.ly/3b1TzrO The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.
We use scientific research and proven studies to create personalised ketogenic diet plans that maximise fat burning via the correct calories and macronutrients for each individual.
Do You Know the Variance Between Success and Total Loss on the Keto Diet?
Two women, each 41 years old, tested the Keto Diet. One shed more pounds in one week by eating up perfectly. However then, she go out and drank a margarita… And it was descending from there as she caused one simple (even so impactful) fault…
The Second Woman Was Also Strict At First… She reduce a few pounds over the first week… And as well went out to eat, just nothing derailed her. She avoided that one mistake… And proceeded to drop 3 dress sizes in…
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To us, it’s stocking future-you’s freezer with a bagful of keto-approved tots. While these are great as-is, you can jazz up future models with Cajun seasoning, smokey paprika, ranch powder, and more. If you have five minutes to extra, you have sufficient time to make this boldly flavored reward. Chocolate bark also makes a thoughtful (and scrumptious) gift, so bookmark this one for all your keto pals next holiday.
Pine nuts can have a significant price, but it deserves it for these chewy almond cookies. Cooking trends might come and go, however the slow cooker will always be the powerhouse…