Now, I have done a lot of blog on the ketogenic diet. But I wanted to include a new video for beginners with all the updates. But I want to make it really, really simple. So let's just start with the basics. What is a ketone? a ketone is not a fat, it's not a carbohydrate. It's not a protein. It's kind of a combination, or it has characteristics of both a fat and a carbohydrate. But it's not either. It comes from fat, but a ketone is an alternative fuel source. And the way that you get ketones is you simply lower your carbohydrates in your diet, or you reduce the frequency of eating and this is why we recommend a low carb diet with in a minute fasting and that way you can maximize your ability to make ketones. ketones have many advantages versus regular glucose fuel. Number one, it will increase your oxygen in your body. Number two, it increases your energy. Number three, it supports the brain. In fact, your brain prefers ketones over glucose. Same thing with the heart. If your heart is damaged, or your brain is damaged, ketones are the answer and they can bypass the mechanical damage pathways and feed the tissues directly. Most of the body tissues can run on ketones, but some parts need glucose. And this is the confusion that people have they think they need to consume glucose to get glucose. No, there's something called gluconeogenesis. Okay, glucose, Neil new Genesis, the creation of your body can make glucose if it needs it from fat, ketones, proteins. You don't need to consume carbohydrates to get glucose. Now it does take time to turn the fat into ketones. It's going to take between three to five days. It all depends and how damaged insulin is In your body, how damaged your pancreas is, if you are a pre diabetic, if you are a diabetic, if you have insulin resistance, it's going to take longer and longer to adapt. But by lowering the carbs, and going on intermittent fasting, you'll get there a lot faster. That explains how to get into ketosis, you lower the carb, and you lower the frequency of eating. Now, why would you want to do ketosis? What, what is the big benefit of doing that? Well, you're going to lower insulin, and most people have high insulin. Rarely does your doctor ever test you for insulin. They'll test you for glucose, but insulin.


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If they did, they probably would find higher levels of insulin. The test that you would want to do is called Halma dash IR, and that will pick this up too much insulin causes insulin resistance. Insulin resistance is behind pre diabetes, insulin resistance is behind metabolic syndrome, high blood pressure of fat in the gut area right through here. And pre diabetes leads to diabetes. So in reality, diabetes stems from high levels of insulin at certain point. And so keto, and intermittent fasting will lower insulin. And that is the big benefit of doing this. There's a lot of other benefits too, you can reduce fat in your liver, you can improve your cognitive performance, you can improve your mood, you can help decrease blood pressure, decrease inflammation, improve your energy, and decrease your belly fat. But the real big benefit that allows you to do this eating plan is your hunger goes away. Okay, without being hungry all the time, it makes it really easy to do long term as a healthy lifestyle. And there's even additional benefit if you're doing intermittent fasting, that's a tautology. Basically what this is, it's a recycling of garbage in your tissues. So all the damage protein, the protein that your body doesn't need, it's clogging everything up, guess what your body will recycle that and turn it into new amino acids. That's one of the big things about a tapa G. To do this, you have to fast, at least for 18 hours. So the combination of keto and i f work very, very nicely together. Because if you just do keto, without intermittent fasting, and your metabolism is slow, you may not achieve your weight loss goal, or the other goals because it would take a very, very long time. And sometimes it's not going to work. Why? Because the frequency of eating in general will trigger insulin. So the frequency of eating is actually very, very important in relationship to you lowering insulin. All right, then you have this concept of a healthy keto plan versus dirty keto. Of course, we recommend the healthy keto and this basically is higher quality ingredients grass fed wild caught pasture raised, versus conventional type foods right here. With healthy keto, you're focused on nutrient dense foods. With dirty keto, you're really just focused on keeping your carbs low. When you do healthy keto, you end up looking a lot better than doing their dirty keto. Alright, the rule of thumb is don't eat unless you have hunger, okay, unless you have the sensation of being hungry, when you're doing the healthy version of keto, and you're doing enough leafy greens and vegetables, okay, and you're doing enough healthy fats, and you're improving insulin resistance, you're not only going to be full, but you're going to be satisfied. Now if you look at the pie chart, here, we have about 5% carbs of your total calories. And then 5% vegetables, which by the way, actually adds up to a lot because if you look at the carbohydrates and vegetables, you minus the fiber, giving the net carb, it doesn't come out to a lot of calories. So if we look at the total carbs, which would include like berries, hummus, nuts and seeds, there's a little bit of carbs in those and you combine the vegetables that's like 10%. Then we have 20% protein, and then we have 70% fat. Now the fat looks like a lot, but realize fat is basically double the calories of other macronutrients. But if we actually look at an actual plate with your food on the plate, if you just look at it like this to keep it really simple half the plate vegetables, okay?