Hey guys so today we’re going to talk about keto on steroids okay extreme weight loss this is not for everyone it’s for those people that need to lose some quick weight and some people.
That want an unfair advantage and one that just dives in and does whatever it takes to lose weight healthily and fast okay so typically when you do keto you have 5% carbohydrates 20% protein and these are calories total calories and 75% fat okay
That’s typically what you would do what I’m going to recommend is slightly different we’re going to give you five packs or strategies okay starting with number one normally you would do 20 to 50 grams of crabs to do the 5 percent right we’re going to bring the crabs down to zero okay so yes this is extreme it’s not for everyone
but think about it the amount of carbohydrates determine how deep into ketosis.
You’re going to go okay so we want to go in there hardcore so if we go zero crabs you will go into keto very fast now the thing with protein we don’t want to go too little we don’t want to go too much if we go too little you may start losing muscle mass we don’t want that and might feel weak because,
You need protein to replace body tissue we go too much it’s going to bog down your liver and kidney and also it can potentially spike insulin we don’t want to do that the sweet spot is between three and six ounces okay now this really depends on several factors how young you are how big you are how slow the metabolism is there’s a lot of different factors for me.
I’m 180 pounds I need about 55 grams of protein per day and that’s pretty much what I consume on a daily basis I’m not going to get into calories at this point but I just want to kind of give you a reference if you’re smaller than me you know have a little less if you’re bigger than me have a little bit more okay so now the strategy with protein is we don’t want to go lean we don’t want to go low-fat protein.
We want to get our fat in protein as one so you want to start consuming food that combines your fat and protein and naturally well we definitely do not want to go lean because the leaner the protein the higher the insolence like there’s a lot of information related to something called an insulin index okay.
Keto on Steroids
I’m going to put a link down below on the video if you want more information on the insulin index that goes beyond just the glycolic index very interesting some protein types that we don’t want is chicken Dairy Dairy tends to be a problem with a lot of people allergies and trying to find the quality is an issue so I’m just going to recommend avoiding dairy at this point turkey.
We that’s very lean as well we don’t want it in Turkey we don’t want to do turkey bacon lean steak you can get a fatty steak but don’t do a lean steak we don’t want to go lean fish we want to do a fatty fish peanuts are a low quality protein I don’t recommend it what we want to focus on our fatty fish like salmon sardines both of these are very high in omega-3 fatty acids and high in DHA very important there are other types of fish and seafood that you can consume but these two are my go-to pork now a lot of people don’t like pork that’s totally fine personally.
I have a high-quality pork from the farmers market pork sausage I love it it’s very fatty it’s a very good thing to do in Quito plus it has a lot of B vitamins and its if you are against pork because it’s unhealthy and you’re eating chicken then you need to reevaluate that because chicken,
By the way, is a very unhealthy birds okay unless you do organic from the farmers market you’re going to get something very low-quality so I really like pork because it seems to digest well in my body and it actually has a good amount of fat hamburger fatty hamburger very good on a keto because we want the fat and the protein when you’re at the grocery store don’t get the leanest hamburger okay.
It’s like it’s actually quite disgusting it’s hard to eat it there’s no flavor as well eggs very good pasture-raised organic now you can also do bacon as well okay bacon believe it or not if you fry it and take the grease out it’s not as fast as you might think okay but it’s fine because,
It kind of has a one-to-one ratio 50% fat and 50% protein most of these are a one-to-one ratio maybe a little bit fat here okay so that’s what you want to do with the team now as far as the fat goes you don’t again want to add extra fat like you don’t want to add MCT oil or a keno bomb or Extra Butter to this program.
Why because we’re doing extreme weight loss and I’ll explain why in a second the types of fats that you can add in addition to these would be avocados because that will cover a lot of nutrition and very healthy fat olives are good as well okay pecans are really good has some protein and fat almonds not as good as pecans but still really good ok it’s like a 1.5 ratio of fat to protein.
Keto on Steroids
I think pecans are like 2 to 1 or even 3 to 1 if I’m not mistaken so the key is to make sure that the fat naturally comes with the protein ok together so it’s not separate so now there’s a sweet spot for the amount of fat that you consume per day and it just happens to be for an average person ok it could be a little bit more,
Less 75 grams ok when you consume and what your body tends to burn more of the dietary fat when you consume less than 75 grams typically on average I’m being very general your body will start to consume its own fat what we want to do is get your body to burn its own fat.
We don’t want to do unlimited fat where your body is just turning the diet fat into ketenes and you definitely don’t want to do the exogenous keenest where you’re taking this supplement because we don’t want to have you run on that we want you to run on your fat this would be a new concept for some people ok.
That’s what would that look like okay well 67 grams of fat here’s an example 4 strips of bacon that’s 13 grams 2 eggs 10 grams of fat 4 ounces of steak 24 grams of a fat one ounce of pecans 20 grams of fat so 67 grams of fat would be a perfect amount of fat to help you get in the factory now we don’t want to start going extreme low fat we don’t want to go low fat so we don’t want to go below like 50 grams of fat 50 to 75.
I think is a really good number because we these fats for a lot of different reasons it’s going to help you get into ketosis it’s going to support the brain it’s going to give you that type of vitamins omega-3 essential fatty acids and a lot of other things.
That’s what we do with the fat that’s what we do with the protein leafy greens okay why because two things number one we need our potassium magnesium nutrients vitamins that type of thing which is very important and we need about seven cups of vegetables minimally okay don’t have less than seven cups the other thing that.
We need in addition to vitamins and minerals is the fiber from the vegetables and again I’m not counting this as crabs because it’s so much fiber we’re not doing a high glycolic carbohydrate we’re doing a extremely nutrient dense fiber which is not very sweet okay so leafy greens are not very sweet the fiber is going to specifically feed the microbes in our digestive system.
Which then will turn into a very healthy fat called satyric acid it’s a fatty acid and that acid will basically help insulin resistance and even lower insulin it’s really good for blood sugars so this is going to actually help us lose weight the potassium in the leafy greens will also help you lose weight because,
It lowers incident resistance the goal is to keep insulin as low as possible so this is what we’re taking consideration as we’re going through this zero crabs the fiber exact amount of protein more fat which is neutral with insulin fat is the one of the only things that does not trigger insulin now let’s get to intermittent fasting so if you’ve never done this before.
I recommend you go right to two meals a day I’ll put a video down below on in a minute fasting so you can just quickly get updated on how to do that but you want to go into 2 minutes a day if you’re already at 2 meals a day you’re going to go to one meal a day or so the key is do not eat unless you are hungry ok.
That’s really I find a lot of people are eating when they’re not hungry the way that you know that it’s working is that your hunger goes away that means your body is eating your own fat so let your body tell you when to eat okay so we’re going to go for a period of time and Wow I’m not hungry good ride the way to ride.
The wave all of a sudden I’m hungry at six o’clock and the evening good that’s your first meal it’s totally okay to eat at different times during the day okay now what’s going to happen if you’re new to this and you’re not gradually going into this and I suggest maybe you want to go into it gradually but,
If you don’t and you just go to one meal a day and do what I’m saying it’ll probably take three days to get you fully into adaptation and you might go through some fatigue and things like that but it’s a fast way to jump in and get the results.
If you’re okay with that go for it there are some key things you want to know sea salt it’s very important to consume sea salt on your meals per day you need about a teaspoon of sea salt every single day not a heaping teaspoon but a level teaspoon okay very important it wouldn’t hurt to consume some electrolytes as well get one with high amounts of potassium okay the other thing that.
I find that will help you and this helps a lot of people is that when you have a hard time-consuming salad because you’re not easily used to consuming that much consume your salad wait for an hour and then consume the rest of the food okay we’ll consider that as one meal just spread out for maybe two hours okay that’s not going to be a problem because,
You’re not going to really spike instant too much from eating that salad so you can come spread it outlet your digestive system deal with the salad and then add the protein in fat that way you’ll have less bloating okay now on the salad you can put apple cider vinegar little C so if you want the saw McIntosh Burnett get the kind.
That is not too sweet so you want to avoid those and get the ones that are a bit bitter and less sweet okay guys there you have it this is keno on steroids extreme weight loss go ahead and try this and put your comments down below.
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