I'm on keto diet since a month it works but keto flu is like hell curing it - have one tbsp of salt with 1ltr of water have atleast 3-4 ltrs of water minimum only in starting days have any multi vitamins and minerals ,calcium tablet,codliver oil everyday have dark green leafy veggies only at night as it will flush your everything but keep a count on it you can have dark chocolate too but it contains 50-60% carbs only in keto flu EDIT:- Its been a year now i again started the diet ,this time the keto flu lasted only for 3 hrs i started having salt water ,and some medicine which has high amount of potasium,sodium,magnesium Every night i even have fresh cream mixed with curd and cocoa powder ,totally doing well
Hеllо thеrе! I'm rееееаllу sаааtisfiеd with this рrоduсt. I lоst weight in а shоrt реriоd оf timе withоut dоing killеr wоrkоuts. I bоught it оnlinе, just gо оn this wеbsitе twitter.com/6ab87f970932056a6/status/788632172043366400 Тор 5 Кеtо Мistаkеs Jаsоn Wittrосk
Sidrulzz taz Get some unsweetened cocoa powder...there is zero sugar and only 1 carb in a teaspoon. Mix it with grassfed cream and coffee/tea and you got yourself almost zero carb hot chocolate.
@@auhmallxo I'm down 25lbs in a few months. Been cycling Keto and low carb (under 100). Just stick with it and workout like an animal and losing 50lbs will come sooner than you think.
Thank you! Thank you! I really needed to hear the words " BE PATIENT". I have started and given up on keto several times out of frustration. I am doing ( not trying ) this this time! I am on day five and have lost four pounds of water weight. Keto flu is pretty much not a big deal so far. I am really tired at bed time, a real plus. I have been sleeping well and feeling good about it this time. Keep up the awesome videos
I have a friend who's fighting cancer learned that keto diet is instrumental in defeating cancer you're doing a great service so I want to let you know how much I appreciate your videos stay committed and keep preaching we are listening
DavesWorld Wow, Sounds Awesome!! That means your protein powder is carb-free and your body should be in Ketosis/Fat Burning Mode since you are not consuming much carbs at all... What protein powder do you use, if you don't mind sharing? I've been looking for a low-carb organic protein powder... Thank you so much in advance!!
Adrianna Rodriguez-Rafeequllah I got something mixed up. What I was thinking of is Purely Inspired organic protein buy at Wal-Mart or Walgreens. 20 protein 10 carbs 7 fiber. I also have Super greens plant protein 15 p 4 c 2 f.
I don't know about everyone else but inflammation in my body is way down since I've been doing this. I have psoriasis and it is starting to clear up on my arms. my feet do not itch as often or with the same intensity. I don't get sleepy after I eat. Overall energy is better.
My digestive issues are almost completely gone in just over a month. My mental clarity is super high compared to what I was used to. My body feels 10 years younger. It is amazing but when you really think about it, it is what should happen when we stop feeding our bodies poisons.
Daniel Johns I went from using my asthma rescue inhaler three or four times a day, to using it less than once a week. I had trouble with edema in my legs if I sat too long, last weekend I went on a 5 hour car trip and had no swelling. I used to have Tums every single night, and if I had something with tomatoes or spices I would literally throw up acid in my sleep. I've only had two tums in the last 5 weeks. That was after drinking coffee at night, which I shouldn't have done anyway. It's amazing. Plus, I've lost 25lbs in 5 weeks.
In 2 weeks I've already lost 7 pounds. I know that the first weeks you loose for the most part water, but with this diet I feel always full and I'm more productive. I'm more focused and energetic than before, and I'm not craving for sugary food anymore. My parents think I'm crazy, but really..this diet is the best. (Sorry for my english but I'm italian lol)
Ciao Christine Il tuo Inglese è ottimo. L'unico errore che ho riscontrato è che hai scritto "Loose" con due "o", invece che una..Si scrive "Lose" Per il resto tutto corretto. Brava. Per quanto riguarda le tue osservazioni circa la "Keto Diet" anche quì tutto giusto, e mi trovi perfettamente d'accordo con te. Ciao e stammi bene.
Lol I also lost 10 pounds just by walking in the summer for two weeks. At the end of my course I lost 20 so why eat foods that are know to cause heart attacks at early age, promote the growth of cancer cells and even influence diabetes
*It's incredibly helpful to have this knowledge upfront to optimize our results and avoid unnecessary frustration. Thanks for sharing this insightful video.*
Eating healthy fats on Keto is 100x more effective for me. Even though I'm pro high fat The bacon, sausage, and butter is actually inflammatory and I notice my body composition changes. I drop fat like nothing eating healthy nuts(macadamia, almonds, cashew, etc) and oils like olive oil macadamia oil and avacado oil. And omega 3's from fish. Works perfect.
Yea would be nice if one of the top 5 reasons was to pay attention to Omega 3 to Omega 6 Fatty acid ratio , you want to be a 1/3 (omega 3 / omega 6 ) ratio with the closer to 1/1 ideal, most people when doing Keto eat way to much Omega 6 fats, same with people eating a standard American diet they are at a 1/20 ratio of omega 3 to 6's and this will cause Inflammation and which in turn will make it harder to lose weight and stay healthy
I did keto diet for 3 Months -__- and I found all the features: 1 weight loss 2 Building Muscle 3 Better performance in lifting weights 4 satiation I feel like I am an animal, I do not know how to describe this feeling ... sorry!! But the main problem was to avoid carbs I love carbs and I can not live without it I can not imagine my life without carbs No way it's i good diet, Surely But after years ... deiting and workouts You will know then you should reduce the level of carbs intake If your goals is to showing of your muscles ... that's fact Otherwise ... Building muscle needs time I found the best solutions is intermittent fasting to reduce the level of the insulin and control it I'm not talking about a particular approach Only idea to stay away from eating To reduce the level of insulin I apologize about the language mistakes I speak English less than two years
Same here, you fel like an animal because fat and cholesterol are some key precursors to producing testosterone. When you go full keto you start to feel like a beast in the gym and bedroom.
i think i just experienced this flu today i woke up feeling like shit , dizzy and weak i don't even know how i got my self off the bed and i didn't get any gram of salt the whole day and i just ate something salty and ohhhhhh god ,the satisfying feeling that i felt was amazing . am still trying this but the thing is that i usually cut salt and am glade i found this video to understand that salt is important
Best ad I have looked at. At least he didn't take 10 or 15 minutes of introducing us to everyone who had lost weight in his lifetime. He got straight to the point. I'm trying it at the moment, it's a bit alien to eat everything I had to avoid before, but watch this space. I'm loving it. 👏👍
You aren't kidding about the food companies becoming experts at hiding carbs. Sometimes I am surprised by something containing carbs at all...like soy sauces! Sometimes the same thing of different brands can be vastly different so you have to read every label:/
Great advise, my energy levels are sky high and my weight loss is at steady pace this is not a diet for me but a new way of living. Thanks for the insightful info.
GREAT Video! I was lucky and never had the keto flu. Because i drank lemon water with a tsp of salt every am, took magnesium every night, and ate avocado and spinach.
Best quick list I've seen - kudos. Newbies: pay attention. This is good advice, especially watch out for too much protein. Very common cause of stalling out.
Just curious, I'm on keto since May and never going back to carbs. But my question is about that too much protein thing... I saw Paleo macros and it's 50/50 fat and protein and still low carb. But I guess someone who does Paleo isn't on ketosis or... is? Paleo does gluconeogenesis?
Zły Maciek dont worry about protein man gluconeogenisis doesnt even occur unless youre getting like 300 protein and your fats are to low it really doesnt matter i eat 200 protein and ~210 fats and im always in strong ketosis
How often do I have to drink broth, if i salt my food and eat spinach, avocados and take magnesium pills? - I´ve hear about broth being good for the gut bacteria flow? Do i have to drink it daily, and is a cube good enough?...
Instead of supplementing with potassium and magnesium I blend a bag of spinach (226g) with water and ice in the morning and drink it throughout the day. It's almost tasteless. Sometimes I add a little Himalayan pink salt as well.
great video! I really appreciate how he gets right to the point...some of these videos just have too much talking about inconsequential things before they get to the point!
It's been hard sticking to this diet due to letting go of carbs. I miss eating carbs. I usually eat them on the weekends or on family occasions. but I have learned that I am taking more self discipline.
When eating a low carb or ketogenic diet, you have to make sure you're getting enough potassium. A high potassium low carb diet is a smart way to control your weight and stay healthy. Eating foods that are low in carbohydrates and sugars while high in potassium can be difficult to maintain. Leafy green vegetables are a good example of foods that are high in potassium, low in sugars and low in net carbs.
Fructose is the most important type of sugar to avoid if you are trying to get into ketosis. Fructose is stored (as liver glycogen) and processed in the liver. If the liver is full with fructose you will not produce ketones even if you are eating a low carb diet. Stay away from high fructose corn syrup, table sugar and cut back on fruits
You explained the ketogenic diet flu very well. It's important for people to remember this in case they are wondering why they may not feel good right away.
I been on keto for 3 weeks now. I'm not fat, I just wanted to to get shredded. This diet worked perfect for me. Plus I was already gluten free before the diet and never really had a sweet tooth. My only weakness was rice and potatoes (mashed, home fries, chips, French fries). I replaced them with veggies crisps and salad. I'm shredded now and ready for the summer.
Interesting! Hubby and I just started documenting our own journey here on RUclips and love hearing from others doing the same! Thanks for providing so much value!
right to the point! if somebody watched this video and had never tried keto before they would be off to a great start after just a 3 minute explanation. great Stuff
The thing I actually do to help with electrolytes is i just salt my water a little bit because I've been upping my water intake per day which is a super easy way to get electrolytes just by putting salt in my water
I've watched a ton of your videos today...One thing I haven't seen you meniton is Chia Seeds...Do you use Chia Seeds at all? For me personally, I LOVE the Keto lifestyle. It's simple, effective, and very enjoyable for me. Been on it for a year now and physique-wise exactly where I want to be. Also been doing intermittent fasting 16/8 which isn't too intense, but might start trying Keto Coffee instead...mix it up a bit
I feel wonderful thanks so much, I did go through keto flu for 3 days, but took my Omega 3 and Calcium magnesium with vitamin D, Also took B complex 100 MG, and yes when i was going through the keto flu I did drink knorr beef broth and dam, it worked, Again thanks so much Jason, Ive lost weight sugars were between 10.9 & 11.8, Now they are at 5.4 and as low as 4.5 Yay! i was type 2 diabetic.
these are facts I lived them myself, but I learnt the hard way , now I'm back to this diet with extra salt and multi-mineral supplement, less protein when I'm not active
I've been interested in the keto diet lately, and this question has been bugging me for a while: so many people seem to advocate bacon on this diet. But it seems to me that bacon wouldn't work, since all the bacon I see in stores is cured in a whole bunch of sugar. How is that people recommend bacon? Thanks!
Exactly....Patience is the key! I am a Vegan (8 years) So what do you say and help for a Vegan on Keto Diet? (and please do not put down Vegan/Protein and lack of..........
Good deal....I have been doing Hemp Seeds, Chia Seeds, Flax Seeds, nuts and Coconut Oil so sounds like I am doing pretty good then :) and of coarse I love my Vegetables and the only fruit that I am doing is Blueberries and Strawberries.....Was worried about the sugars in the other fruits. Thank you so much for replying!
Calories still count in keto, but mainly you need to keep protein in the level that you wont get gluconeogenesis and try to change fat amount until you see weight loss result. BTW anaerobic exercises are bad with using ketones, so you should have some carbs right before your workout, or if you into ketosis for a long time, try carb days, they help too REPLY
Jason, as to protein. HOW MUCH is too much? .8g/lb? 1g/lb? more? I understand the 20%protein -75% fat diet ratio during adaptation. I don't want my body to catabolize the muscle that I have. where's the pivot point? I've ben Keto for 14 months and have lost 85lbs because of it. To date, I have not come across consensus on the protein values. I have opted to use the blood measurement of BhB to gauge the depth pf my ketosis and the amount of protein i can ingest while remaining at least moderately ketogenic ( >1 mmol/dl ) and that is still over 1g/lb lean body mass. Translated, in a 2300kcal Keto diet it's 35% protein. So again, I have to beg the question "what is the solution to the Keto protein paradox?". If the answer is "depends on you", people will need to invest in some technology and measure their bio markers.
You have to cut protein during adaptation, your body finds it hard to turn protein into energy but it will do it if it's struggling to use fat as energy because you don't have enough ketones in your system. After adaptation you can increase protein levels provided you have fat stores to back it up. I'd say this is likely to work until you start getting down into single digits of body fat percentage, a solution may be to reduce your caloric deficit in incraments as you get closer to 5% body fat since your body will really start struggling to burn fat stores around there.
Once you are adapted you dont need to worry about having protein too high. Gluconeogenisis (GNG) is the boogey man of keto. The circumstances required for GNG to occur are starvation levels of calories. Eating 250g of protein will not ruin your keto diet.
I agree Derthis3131; Likely a person would only experience Gluconeogenisis When they are having trouble producing Ketones for some reason when their Glycogen levels are already depleted and their bodies are searching for an energy source. I don't think you need all the equipment to test though I think people just need to be more honest about their activity levels when finding the caloric intake levels that are right for them. What worked for me was starting off at 0.6g per lb lean and adding 0.1 every week until I found I was recovering from my workouts fast enough that it wasn't hampering my 6 day a week workout schedule. Something I found aswell that's worth noting is that the way calories are used on food lebels can be inaccurate by roughly 10%, When preparing foods I always calculate carb/fat content 10% higher than stated on the lebel and protein content 10% lower than stated ( my logic for that is social conventions say "fat is bad" and you should "control your calories" so manufacturers want to make their products look as good as possible).
That's not entirely true, you still have to watch your protein. There's a reason the scientific proponents of keto have a marker of protein to aim for. You can't just eat wildly and expect to remain in ketosis. The only way to tell is to test ketones and to see what works and what doesn't.
Dr Volek, in his book "art and science of low carb performance" cited a study where an "adapted" keto athlete had to consume in excess of 2.5g/lb, consistently, to end ketogenesis. Those are unsustainable levels of intake, literally gross. If you use a breath monitor ( which I recommend unless you enjoy needles ) and if you are keto adapted, it's easy to set your protein intake to the sport you enjoy and see that you remain in ketosis, however shallow the ketone values might be. Where people stumble is trying to do two things at once. lose weight and add lean mass, for example, all while attempting to keto adapt. It can work, but it's inefficient for both goals. A minimal protein threshold, .6-.8 typically is best for weight loss while protecting existing mass for most. Once the goal weight is achieved, switch up to that degree of intake that starts adding lean mass for ones efforts in the gym or box. Another stumbling block understanding what sufficient stimulus even looks or feels like for optimal muscle growth. Most fall shy or overshoot into breakdown. Another discussion altogether. The best way to gauge ones gains is to be lean at the onset of adding muscle and quickly determine if you're adding lean mass or getting fat. no easy formula
Hey love all you're RUclips videos! I will start the keto diet tomorrow, I'm a huge supporter of your channel, you are shredded. The only thing that thee me off slightly was the little protein intake, will I still build muscle if I don't eat 1 gram protein to 1 pound body weight? Sorry if that's a stupid question , just lived my whole life listening to that method. Take in I am training 5 times a week thanks
Jason I love your videos. One of the best tips I got other than how to make fat bombs is how to find sugar free bacon. I always seek out the low sodium version and I read what they use for curing. I noticed one popular brand has a low sodium bacon but still puts it in the curing process. Thanks for the videos and keep doing what you are doing.
This video is really good!!! I just realized that I was making some mistakes which may have been stunting my process into ketosis. A question that I have is exactly how much spinac can I eat in a day? I'm quiet nervous that I'm still eating too much spinach. Another thing is, exactly how much protein can I eat? They say 20 percent but I don't have a measuring scale or anything like that so I primarily rely on measurements such as "a cup."
wow... the main mistake i have been doing all along was eating moderate fats and super high protein.. I would consume about 50-60 g of fat while consuming 70-100 g of protein and very minimal carbs.. I heard that high protein diets still help with weight loss? I would like some advice on how to do a keto diet as a vegetarian. i would like an inexpensive daily meal plan for breakfast, lunch, and dinner.
I'm starting KETO this week as soon as I get over this stomachs virus..I've researched a lot on KETO so I can prepare myself ..I purchased bone broth powder...what's your opinion on that Jason ?
Be careful with recommending Sausages. The ones here in the uk are packed with carbs. They pack out with barley and other grains. That's why I prefer American sausages.
1. Too much protein is a thing, but at the same time almost nobody but tiny petite women should ever worry about it. As a man you're simply not going to eat enough protein to ever worry about getting kicked out of ketosis. Also, chicken is fine. Obviously you're eating it with oils and butter, too.
Do you need that much fat if you're losing fat. I've been on Keto a couple months, been weight training about five weeks. Gone from about 35% body fat to low 20s or teens and making gains. So don't know if you always need high fat or just when the body fat gets around 10 or less. I just started it because I'm a 50 year old diabetic but it motivated me to start training and now I really enjoy it and don't miss junk food.
Never got the keto flu. Been in ketosis for a month and I've lost 30 pounds, but I've been eating more protein lol. Like salmon oysters chicken, but I put some olive oil on it. I've been eating a lot of almond butter too.
How many times are you supposed to eat a day on this diet? I drink my weird potassium/Himalayan salt/in alkaline water a few times throughout the day, but I only eat 1 time a day usually. And I have a small salad with bacon, eggs, cheese, and I small amount of ranch. Am I doing it right?
I'm on keto diet since a month
it works
but keto flu is like hell
curing it -
have one tbsp of salt with 1ltr of water
have atleast 3-4 ltrs of water minimum only in starting days
have any multi vitamins and minerals ,calcium tablet,codliver oil everyday
have dark green leafy veggies only at night as it will flush your everything but keep a count on it
you can have dark chocolate too but it contains 50-60% carbs only in keto flu
EDIT:- Its been a year now i again started the diet ,this time the keto flu lasted only for 3 hrs
i started having salt water ,and some medicine which has high amount of potasium,sodium,magnesium
Every night i even have fresh cream mixed with curd and cocoa powder ,totally doing well
Hеllо thеrе! I'm rееееаllу sаааtisfiеd with this рrоduсt. I lоst weight in а shоrt реriоd оf timе withоut dоing killеr wоrkоuts. I bоught it оnlinе, just gо оn this wеbsitе twitter.com/6ab87f970932056a6/status/788632172043366400 Тор 5 Кеtо Мistаkеs Jаsоn Wittrосk
Sidrulzz taz Get some unsweetened cocoa powder...there is zero sugar and only 1 carb in a teaspoon. Mix it with grassfed cream and coffee/tea and you got yourself almost zero carb hot chocolate.
Flu only lasted one day for me. LOL
Ignas yes for me to
I would try diet on the internet. Try WooPep diet website.
bodybuilding.com advice is usually garbage but this guy is real what he's saying is true
SGT ROCK No he isnt. Fact. He is completly correc haem protein supplements low protein its great. Fact.
nah just gotta be organic pasture raised happy animal, you know not the ones froma CAFO.
lost 50 pound in 4 months. Works, luckily no "keto flu" did salt the crap out of everything I eat.
whydid666 just basic normal salt or what
Right that’s what I too to, I just like making my food tasty 😬😂
whydid666 omg help me I need to lose 50 pounds 😪
@@auhmallxo I'm down 25lbs in a few months. Been cycling Keto and low carb (under 100). Just stick with it and workout like an animal and losing 50lbs will come sooner than you think.
salt yo eggs
What the hell kind of mic are you guys using? Best mic ever. Feel like I was in his mouth. (Sounds weird, I know...)
rmp5s i wouldn't mind, lol
Hahaha, wp.
no homo
oh yeah really good mic..maybe its recorded in a professional studio or something
pause
I thought I was the only one😅
Thank you! Thank you! I really needed to hear the words " BE PATIENT". I have started and given up on keto several times out of frustration. I am doing ( not trying ) this this time! I am on day five and have lost four pounds of water weight. Keto flu is pretty much not a big deal so far. I am really tired at bed time, a real plus. I have been sleeping well and feeling good about it this time. Keep up the awesome videos
How is it going?
RICKI RECOIL j
Elizabeth Howard me too I’m super tired at bed time and awake in the morning which was my problem.
@elizabeth Howard wow 4lbs in 5 days. I have lost 5lbs in 2 weeks. I must be doing it wrong..
I have a friend who's fighting cancer learned that keto diet is instrumental in defeating cancer you're doing a great service so I want to let you know how much I appreciate your videos stay committed and keep preaching we are listening
quick tip: Fibre does NOT count towards your macro allowance. say something is 20g of carbs 4g of which is fibre, then it is only 16g of carbs
Gaz Hunt Thats interesting because my main source of carbs has been this organic protein powder with 20 grams of carbs and 20 grams of fiber.
DavesWorld Wow, Sounds Awesome!! That means your protein powder is carb-free and your body should be in Ketosis/Fat Burning Mode since you are not consuming much carbs at all... What protein powder do you use, if you don't mind sharing? I've been looking for a low-carb organic protein powder... Thank you so much in advance!!
Adrianna Rodriguez-Rafeequllah I got something mixed up. What I was thinking of is Purely Inspired organic protein buy at Wal-Mart or Walgreens. 20 protein 10 carbs 7 fiber. I also have Super greens plant protein 15 p 4 c 2 f.
Does this mean Metamucil would not count toward your carbs? Cheers
That's the BEST don't do's for keto that I've seen yet. Thank you.
I don't know about everyone else but inflammation in my body is way down since I've been doing this. I have psoriasis and it is starting to clear up on my arms. my feet do not itch as often or with the same intensity. I don't get sleepy after I eat. Overall energy is better.
My digestive issues are almost completely gone in just over a month. My mental clarity is super high compared to what I was used to. My body feels 10 years younger. It is amazing but when you really think about it, it is what should happen when we stop feeding our bodies poisons.
Daniel Johns I went from using my asthma rescue inhaler three or four times a day, to using it less than once a week. I had trouble with edema in my legs if I sat too long, last weekend I went on a 5 hour car trip and had no swelling. I used to have Tums every single night, and if I had something with tomatoes or spices I would literally throw up acid in my sleep. I've only had two tums in the last 5 weeks. That was after drinking coffee at night, which I shouldn't have done anyway. It's amazing. Plus, I've lost 25lbs in 5 weeks.
Alexis Stewart apple cider vinegar helped me with that problem. No more tums or maalox.
hey mate are you serious you had psoriasis and it cleared away?
In 2 weeks I've already lost 7 pounds. I know that the first weeks you loose for the most part water, but with this diet I feel always full and I'm more productive. I'm more focused and energetic than before, and I'm not craving for sugary food anymore.
My parents think I'm crazy, but really..this diet is the best.
(Sorry for my english but I'm italian lol)
Great English, no worries!
Ciao Christine
Il tuo Inglese è ottimo. L'unico errore che ho riscontrato è che hai scritto "Loose" con due "o", invece che una..Si scrive "Lose" Per il resto tutto corretto. Brava.
Per quanto riguarda le tue osservazioni circa la "Keto Diet" anche quì tutto giusto, e mi trovi perfettamente d'accordo con te.
Ciao e stammi bene.
Lol I also lost 10 pounds just by walking in the summer for two weeks. At the end of my course I lost 20 so why eat foods that are know to cause heart attacks at early age, promote the growth of cancer cells and even influence diabetes
*It's incredibly helpful to have this knowledge upfront to optimize our results and avoid unnecessary frustration. Thanks for sharing this insightful video.*
Eating healthy fats on Keto is 100x more effective for me. Even though I'm pro high fat The bacon, sausage, and butter is actually inflammatory and I notice my body composition changes. I drop fat like nothing eating healthy nuts(macadamia, almonds, cashew, etc) and oils like olive oil macadamia oil and avacado oil. And omega 3's from fish. Works perfect.
These are all very anti inflammatory and your overall body and body composition will look/feel better.
cashews are high in pro inflammatory omega 6
James
And have lots of carbs.
P Mo - you counteract the inflammatory fats by adding more omega 3
Yea would be nice if one of the top 5 reasons was to pay attention to Omega 3 to Omega 6 Fatty acid ratio , you want to be a 1/3 (omega 3 / omega 6 ) ratio with the closer to 1/1 ideal, most people when doing Keto eat way to much Omega 6 fats, same with people eating a standard American diet they are at a 1/20 ratio of omega 3 to 6's and this will cause Inflammation and which in turn will make it harder to lose weight and stay healthy
I did keto diet for 3 Months -__-
and I found all the features:
1 weight loss
2 Building Muscle
3 Better performance in lifting weights
4 satiation
I feel like I am an animal, I do not know how to describe this feeling ... sorry!!
But the main problem was to avoid carbs
I love carbs and I can not live without it
I can not imagine my life without carbs
No way
it's i good diet, Surely
But after years ... deiting and workouts
You will know then you should reduce the level of carbs intake
If your goals is to showing of your muscles ... that's fact
Otherwise ... Building muscle needs time
I found the best solutions is intermittent fasting to reduce the level of the insulin and control it
I'm not talking about a particular approach
Only idea to stay away from eating
To reduce the level of insulin
I apologize about the language mistakes
I speak English less than two years
Same here, you fel like an animal because fat and cholesterol are some key precursors to producing testosterone. When you go full keto you start to feel like a beast in the gym and bedroom.
I do the 16:8 intermittent diet + keto , works great me me
wats dat can u explain?
he eats only within a 8 hour window, the other 16 hours he is fasting.
k thnx
Day 2, I feel like I've been run over
Go get some potassium and magnesium sups from Walmart, and salt all of your food
beela rehman facts
Listen Stephen Phinney on you tube you may b too low in salt
i think i just experienced this flu today i woke up feeling like shit , dizzy and weak i don't even know how i got my self off the bed and i didn't get any gram of salt the whole day and i just ate something salty and ohhhhhh god ,the satisfying feeling that i felt was amazing .
am still trying this but the thing is that i usually cut salt and am glade i found this video to understand that salt is important
Most informative, precise, to the point, comfortably brief video on keto I've ever seen....thanks again.
Best ad I have looked at. At least he didn't take 10 or 15 minutes of introducing us to everyone who had lost weight in his lifetime. He got straight to the point. I'm trying it at the moment, it's a bit alien to eat everything I had to avoid before, but watch this space. I'm loving it. 👏👍
You aren't kidding about the food companies becoming experts at hiding carbs. Sometimes I am surprised by something containing carbs at all...like soy sauces! Sometimes the same thing of different brands can be vastly different so you have to read every label:/
The Heavy Truth "p
Always check for hidden carbs in deli meats and cheeses. Also, some veggies have high carbs, learn which they are...Just some helpful tips :)
Leave soy alone. Not good at all.
Simple and accurate short video. Loved it
Great advise, my energy levels are sky high and my weight loss is at steady pace this is not a diet for me but a new way of living. Thanks for the insightful info.
Truth spoken here. Thank god someone gets it.
GREAT Video! I was lucky and never had the keto flu. Because i drank lemon water with a tsp of salt every am, took magnesium every night, and ate avocado and spinach.
Excellent video!
Helped a ton, i'm currently 7kg down and looking great!
Hayaan mo sila
J Gg why you lying, you probably look like shit
I like how you explain everything about keto diet , easy to understand and well- explained .. Thank you coach 💪
breakfast: 3 half-boiled eggs
lunch: one ground lamb burrito with 4g net carb in tortilla + bowl of lettuce and diced cucumber
dinner: 1 skewer of ground lamb cooked in olive oil + 1 skewer of lamb chunks
dinner alternative: lamb chops
Friday desert: halo top ice cream (5g net carbs)
Coffee: sbux unsweetened iced coffee w/ sugar free vanilla dolce + heavy cream
what confuses me is that if you're working out and your diet is consistent of 20% protein will that be enough protein to rebuild muscle? please help!
since thanksgiving 2017 I've lost a total of 30 pounds on a keto lifestyle and I couldn't be happier!
Best quick list I've seen - kudos. Newbies: pay attention. This is good advice, especially watch out for too much protein. Very common cause of stalling out.
Just curious, I'm on keto since May and never going back to carbs. But my question is about that too much protein thing... I saw Paleo macros and it's 50/50 fat and protein and still low carb. But I guess someone who does Paleo isn't on ketosis or... is? Paleo does gluconeogenesis?
Zły Maciek dont worry about protein man gluconeogenisis doesnt even occur unless youre getting like 300 protein and your fats are to low it really doesnt matter i eat 200 protein and ~210 fats and im always in strong ketosis
How often do I have to drink broth, if i salt my food and eat spinach, avocados and take magnesium pills? - I´ve hear about broth being good for the gut bacteria flow? Do i have to drink it daily, and is a cube good enough?...
Great list of advice. I am restarting the keto diet, and this is a great reminder. Can't go wrong with the basics. ❤️
As somebody with insulin resistance, this diet is amazing.
What a lovely, no BS, super compact video. Thank you.
goodness this sounds so unhealthy but i am already unhealthy. should i try it?
I lost so much weight on keto and fasting, once your Fat adapted you can get away with eating a bit of carbs
The ears want to listen to this guy, he is a good talker. also i am considering keto diet but i am afraid of ketosis effecting me negatively :(
Jason gives such a balanced truth. he is the real deal, thank Jason Rich outtttt
Instead of supplementing with potassium and magnesium I blend a bag of spinach (226g) with water and ice in the morning and drink it throughout the day. It's almost tasteless. Sometimes I add a little Himalayan pink salt as well.
great video! I really appreciate how he gets right to the point...some of these videos just have too much talking about inconsequential things before they get to the point!
The best guide to keto so far! Love it
It's been hard sticking to this diet due to letting go of carbs. I miss eating carbs. I usually eat them on the weekends or on family occasions. but I have learned that I am taking more self discipline.
When eating a low carb or ketogenic diet, you have to make sure you're getting enough potassium.
A high potassium low carb diet is a smart way to control your weight and stay healthy. Eating foods that are low in carbohydrates and sugars while high in potassium can be difficult to maintain.
Leafy green vegetables are a good example of foods that are high in potassium, low in sugars and low in net carbs.
Fructose is the most important type of sugar to avoid if you are trying to get into ketosis. Fructose is stored (as liver glycogen) and processed in the liver. If the liver is full with fructose you will not produce ketones even if you are eating a low carb diet. Stay away from high fructose corn syrup, table sugar and cut back on fruits
Excellent video!! Great info in a short time span, terrific presentation style, and very high production levels. Thank you
Been on KETO for 7-8 months. Down 120.4 pounds so far. Going off keto to go 100% vegan starting this December.
You explained the ketogenic diet flu very well. It's important for people to remember this in case they are wondering why they may not feel good right away.
This is so stupid why not just eat veggies, protein here and there some granola with fruits and go to the gym
I been on keto for 3 weeks now. I'm not fat, I just wanted to to get shredded. This diet worked perfect for me. Plus I was already gluten free before the diet and never really had a sweet tooth. My only weakness was rice and potatoes (mashed, home fries, chips, French fries). I replaced them with veggies crisps and salad. I'm shredded now and ready for the summer.
You're videos are the best. straight to the point. others should learn from yours
Interesting! Hubby and I just started documenting our own journey here on RUclips and love hearing from others doing the same! Thanks for providing so much value!
right to the point! if somebody watched this video and had never tried keto before they would be off to a great start after just a 3 minute explanation. great Stuff
Just started.....this is the most informative vid I,ve seen so far.....thanx
Hi Jason, your message was spot on!! 🌸💖
Lost 20 pounds in 3 months only !! My wight is in the normal range right now 😁💕
Keto is amazing seriously!!
I see there were some days I felt sluggish but I’ve been upping my fat intake and it’s helping. And I’ve cut my protein
Taking electrolytes is no. 1. Using the right fats is VERY important as well. Without these important steps....everything will go wrong. Great video
The thing I actually do to help with electrolytes is i just salt my water a little bit because I've been upping my water intake per day which is a super easy way to get electrolytes just by putting salt in my water
I've watched a ton of your videos today...One thing I haven't seen you meniton is Chia Seeds...Do you use Chia Seeds at all? For me personally, I LOVE the Keto lifestyle. It's simple, effective, and very enjoyable for me. Been on it for a year now and physique-wise exactly where I want to be. Also been doing intermittent fasting 16/8 which isn't too intense, but might start trying Keto Coffee instead...mix it up a bit
Love this video. Right to the point. Well done 👍
I feel wonderful thanks so much, I did go through keto flu for 3 days, but took my Omega 3 and Calcium magnesium with vitamin D, Also took B complex 100 MG, and yes when i was going through the keto flu I did drink knorr beef broth and dam, it worked, Again thanks so much Jason, Ive lost weight sugars were between 10.9 & 11.8, Now they are at 5.4 and as low as 4.5 Yay! i was type 2 diabetic.
Great video man... perfect presentation Jason
these are facts I lived them myself, but I learnt the hard way , now I'm back to this diet with extra salt and multi-mineral supplement, less protein when I'm not active
This guy knows his stuff
Great vid - thanks for the quick and helpful information!
Thank you! Number 4 was something I attributed to just being "normal". Super helpful!
This was great, well made and really informative
I've been interested in the keto diet lately, and this question has been bugging me for a while: so many people seem to advocate bacon on this diet. But it seems to me that bacon wouldn't work, since all the bacon I see in stores is cured in a whole bunch of sugar. How is that people recommend bacon? Thanks!
Thanks for the info and thanks for being Concise.
Exactly....Patience is the key! I am a Vegan (8 years) So what do you say and help for a Vegan on Keto Diet? (and please do not put down Vegan/Protein and lack of..........
Hemp Protein powder. Lots lotss of olive oil and fatty nuts (macadamia, pecans, brazil). Hemp seeds, and chia seeds are amazing.
Good deal....I have been doing Hemp Seeds, Chia Seeds, Flax Seeds, nuts and Coconut Oil so sounds like I am doing pretty good then :) and of coarse I love my Vegetables and the only fruit that I am doing is Blueberries and Strawberries.....Was worried about the sugars in the other fruits. Thank you so much for replying!
Great advise packed in a short clip, thanks Jason.
Calories still count in keto, but mainly you need to keep protein in the level that you wont get gluconeogenesis and try to change fat amount until you see weight loss result. BTW anaerobic exercises are bad with using ketones, so you should have some carbs right before your workout, or if you into ketosis for a long time, try carb days, they help too
REPLY
Jason, as to protein. HOW MUCH is too much? .8g/lb? 1g/lb? more? I understand the 20%protein -75% fat diet ratio during adaptation. I don't want my body to catabolize the muscle that I have. where's the pivot point?
I've ben Keto for 14 months and have lost 85lbs because of it. To date, I have not come across consensus on the protein values. I have opted to use the blood measurement of BhB to gauge the depth pf my ketosis and the amount of protein i can ingest while remaining at least moderately ketogenic ( >1 mmol/dl ) and that is still over 1g/lb lean body mass. Translated, in a 2300kcal Keto diet it's 35% protein.
So again, I have to beg the question "what is the solution to the Keto protein paradox?". If the answer is "depends on you", people will need to invest in some technology and measure their bio markers.
You have to cut protein during adaptation, your body finds it hard to turn protein into energy but it will do it if it's struggling to use fat as energy because you don't have enough ketones in your system. After adaptation you can increase protein levels provided you have fat stores to back it up. I'd say this is likely to work until you start getting down into single digits of body fat percentage, a solution may be to reduce your caloric deficit in incraments as you get closer to 5% body fat since your body will really start struggling to burn fat stores around there.
Once you are adapted you dont need to worry about having protein too high. Gluconeogenisis (GNG) is the boogey man of keto. The circumstances required for GNG to occur are starvation levels of calories. Eating 250g of protein will not ruin your keto diet.
I agree Derthis3131; Likely a person would only experience Gluconeogenisis When they are having trouble producing Ketones for some reason when their Glycogen levels are already depleted and their bodies are searching for an energy source. I don't think you need all the equipment to test though I think people just need to be more honest about their activity levels when finding the caloric intake levels that are right for them.
What worked for me was starting off at 0.6g per lb lean and adding 0.1 every week until I found I was recovering from my workouts fast enough that it wasn't hampering my 6 day a week workout schedule.
Something I found aswell that's worth noting is that the way calories are used on food lebels can be inaccurate by roughly 10%, When preparing foods I always calculate carb/fat content 10% higher than stated on the lebel and protein content 10% lower than stated ( my logic for that is social conventions say "fat is bad" and you should "control your calories" so manufacturers want to make their products look as good as possible).
That's not entirely true, you still have to watch your protein. There's a reason the scientific proponents of keto have a marker of protein to aim for. You can't just eat wildly and expect to remain in ketosis. The only way to tell is to test ketones and to see what works and what doesn't.
Dr Volek, in his book "art and science of low carb performance" cited a study where an "adapted" keto athlete had to consume in excess of 2.5g/lb, consistently, to end ketogenesis. Those are unsustainable levels of intake, literally gross.
If you use a breath monitor ( which I recommend unless you enjoy needles ) and if you are keto adapted, it's easy to set your protein intake to the sport you enjoy and see that you remain in ketosis, however shallow the ketone values might be.
Where people stumble is trying to do two things at once. lose weight and add lean mass, for example, all while attempting to keto adapt. It can work, but it's inefficient for both goals. A minimal protein threshold, .6-.8 typically is best for weight loss while protecting existing mass for most. Once the goal weight is achieved, switch up to that degree of intake that starts adding lean mass for ones efforts in the gym or box.
Another stumbling block understanding what sufficient stimulus even looks or feels like for optimal muscle growth. Most fall shy or overshoot into breakdown. Another discussion altogether. The best way to gauge ones gains is to be lean at the onset of adding muscle and quickly determine if you're adding lean mass or getting fat.
no easy formula
Hey love all you're RUclips videos! I will start the keto diet tomorrow, I'm a huge supporter of your channel, you are shredded. The only thing that thee me off slightly was the little protein intake, will I still build muscle if I don't eat 1 gram protein to 1 pound body weight? Sorry if that's a stupid question , just lived my whole life listening to that method. Take in I am training 5 times a week thanks
Jason I love your videos. One of the best tips I got other than how to make fat bombs is how to find sugar free bacon. I always seek out the low sodium version and I read what they use for curing. I noticed one popular brand has a low sodium bacon but still puts it in the curing process. Thanks for the videos and keep doing what you are doing.
Thanks for sharing.
Keep safe & all the best.
Great tips!!! I'm on my second week and seeing great results already!!
Great video! Yes, I can attest to every one of these.
Excellent Video, thanks !!
You're brilliant and this is such a useful video! Thank you for creating it and sharing!! :-)
This video is really good!!! I just realized that I was making some mistakes which may have been stunting my process into ketosis. A question that I have is exactly how much spinac can I eat in a day? I'm quiet nervous that I'm still eating too much spinach. Another thing is, exactly how much protein can I eat? They say 20 percent but I don't have a measuring scale or anything like that so I primarily rely on measurements such as "a cup."
This was a very well put together video.
Check the serving size as well. Apparently 1/2 slice of bacon is a serving.
I Am on keto.still no changes.but Im still patient :)
I judt love you for getting straight into the point
❤️
What vegetables should I eat to get Magnesium while on Ketogenic diet? And how much ?
just started the ketodiet thanks for the info and motivation
Most useful advices..Well done.
Very helpful as i have just started ketogenic diet
thanks a lot for this helpful video it is the best vedio I ever watched about the ketogenic diet
Contrary to what most health guru says about diet. Interesting!
Since i'm working during night time and sleeps during day time. What is the best time for me to eat? is it okay to do keto during night time?
wow... the main mistake i have been doing all along was eating moderate fats and super high protein.. I would consume about 50-60 g of fat while consuming 70-100 g of protein and very minimal carbs.. I heard that high protein diets still help with weight loss? I would like some advice on how to do a keto diet as a vegetarian. i would like an inexpensive daily meal plan for breakfast, lunch, and dinner.
nice shirt right there young man.
Vegan Nogains you know what's the name is? (I know Nike.. but what's the name)
Albeavier Shirt...The name is Nike shirt....You're welcome.
Do you guys follow keto?
Owen Chase science channel Who's Keto?
jason wittrock have own channel. he really explain keto diet on his channel.
I'm starting KETO this week as soon as I get over this stomachs virus..I've researched a lot on KETO so I can prepare myself ..I purchased bone broth powder...what's your opinion on that Jason ?
Be careful with recommending Sausages. The ones here in the uk are packed with carbs. They pack out with barley and other grains. That's why I prefer American sausages.
Thanks
1. Too much protein is a thing, but at the same time almost nobody but tiny petite women should ever worry about it. As a man you're simply not going to eat enough protein to ever worry about getting kicked out of ketosis. Also, chicken is fine. Obviously you're eating it with oils and butter, too.
Do you need that much fat if you're losing fat. I've been on Keto a couple months, been weight training about five weeks. Gone from about 35% body fat to low 20s or teens and making gains. So don't know if you always need high fat or just when the body fat gets around 10 or less. I just started it because I'm a 50 year old diabetic but it motivated me to start training and now I really enjoy it and don't miss junk food.
Can you please tell me what mic that is??? I have never heard a video sound this crisp and clear.
I’m on day one. Doing good.
Never got the keto flu. Been in ketosis for a month and I've lost 30 pounds, but I've been eating more protein lol. Like salmon oysters chicken, but I put some olive oil on it. I've been eating a lot of almond butter too.
How many times are you supposed to eat a day on this diet? I drink my weird potassium/Himalayan salt/in alkaline water a few times throughout the day, but I only eat 1 time a day usually. And I have a small salad with bacon, eggs, cheese, and I small amount of ranch. Am I doing it right?