BUY In a recently available study reported in the journal Nutrition Research NOW, obese men who followed a ketogenic diet for 12 weeks experienced decreased appetite, the average weight lack of 39 pounds, improved physical performance, better brain function, and lower insulin levels.
What’s more, additional research is pointing toward the ongoing health advantages of intermittent fasting, like the more extreme ketogenic diet.
But is it possible to once do both at? The secret, says Williams, is choosing fruit and veggies with significantly less than 5 grams of net carbs per portion. You calculate net carbs by subtracting grams of fiber from grams of carbohydrates. Concentrate on these six low-carb fruit and veggies in your search for ketosis: 1.
Avocados Some fruits are off limits on a keto diet, this fatty fruit can be an exception. Spinach Leafy greens like spinach have become, suprisingly low in carbs and calories, which make them the best way to get helpful nutrients like potassium, iron, vitamins A and C, and fiber. A cup of raw spinach, for instance, contains under 7 calories and 1 gram of carbohydrate just. Mushrooms ClarkandCompany The meaty texture of mushrooms makes them very satisfying for individuals carrying out a ketogenic diet.
Grill a sizable Portobello cap and eat it with a knife and fork as you would a steak. It packs just 15 calories and just 1 grams of net carbs because of its fiber content. Cauliflower That is another satisfying low-sugar vegetable. Steam and mash it as a delicious replacement for starchy potatoes. A cup of cauliflower mash contains about 4 grams of net carbs. Bonus: Studies also show that high fiber foodstuffs like cauliflower play a substantial role in enhancing gut health.
Asparagus contains three key flavonoids-quercetin, kaempferol, and isorhamnetin-that have already been demonstrated to provide anti-inflammatory properties and blood-pressure lowering effects in human studies, according to a recently available review in the journal Nutrients. Most of these fruit and veggies pair nicely with the fats and proteins that define the majority of a ketogenic meal plan. Advertisement – READ ON Below.
I am losing weight on 50 grams a day. 20 was too low I felt terrible.
Bella L how tall are you and how much are you trying to lose?
according to the hitchhikers guide to the galaxy the answer is 42
Forty twoo??? Lmfao
I just ate a whole avocado 🥑 it looks like about 12 carbs. I had to check this out
Nicholas Ferrara good for you, glad youre getting results! The net carbs is pretty simple: since fiber has little impact on your blood sugar levels you can subtract them from your carbs. You can do more research to understand it better though.
Im actually a female using my husbands account. Im pretty much not eating any carbs for 2 weeks. I started last Monday so today makes 10 days. I love the results so far. Of course people think I look fine now. It seriously only took a few days before my body shrunk. I love it. The net carb thing is a little confusing right now. Im going to do some research.
Nicholas Ferrara make sure to count net carbs. So subtract your fiber intake from your carb intake
How long is the ideal time to be on keto and is it safe to be on it for long period of time as I notice I get heart palpitations and I feel weak when I try it
Pork chops have lots of potassium. Also digestive issues can cause what feels like heart palpitations. So make sure of what you are actually experiencing.
+Primal Edge Health thanks I will start using magnesium supplements and am going to up my potassium intake
+Taylor Cruize you need time to adapt, and you need to get your electrolyte levels in line….heart palpitations are symptom of potassium and magnesium deficiency, when you start keto your body loses water weight and electrolytes. Ideal time is different for everyone, I did 2 years straight keto and am currently on a quick carb based period – probably 12 weeks or less with carbs (like a seasonal approach) then back to keto…I prefer keto as my baseline metabolic state
What about a little raw milk? I drink a big green smoothie so Im not worried about the greens.
Im lucky; I live in a country where the quality of tap water is comparable to bottled one.
Marquis lucky you…I haven’t touched Canadian tap water in over 2 decades…I have tasted it on rare occasions…it literally tastes like sewage compared to distilled or spring water
Actually tap water kinda contradicts its self unless it was in a glass bottle or shipped cold (Which I really doubt). You have it a million times better instead of that plastic heating up to probably 200 degrees in the back of a truck for days thats if its shipped right away or pre loaded. I dont the stores instantly throw it inside ether. Bottled water is not compatible if being picky.
here on mars .. we have to dig 10 miles to get our water
Marquis yeah, we have awesome tap water in NYC too, believe it or not!!!
+Joe Silkwood likely germany
I find u wAAAY better than Thomas DeLauer! greetz from germany 💪
because u are real!!
Wow your a talker😴
Guilty, I drink faucet water frequently. Its much cheaper for me. Bottled water is costly.
Can l drink green tea while on keto diet?
If your water aint yellow when exposed to air (or heated), there aint too much iron.
I have trouble getting enough protein daily??
Uric acid ?
meat, nuts, cheese, quark, milk nearly every keto thing is high protein so wtf
Why?
I live in New York water heard is very good
It’s nice how there’s a dominos pizza add before this video
Allen Helton now it’s some guy selling his own diet plan …lol
I could listen to you all day long. Thanks for the awesome, informative video! =)
Interesting. ..Honest question.
I have heard you say thing like spinach have anti nutrients or are not very healthy.
These days do you recommend eating them for your carbs?
I wasnt going to do keto at all. 1 bread and youre at the 20g limit. Fuck that. Ill just do low sugar, I planned, but then accidentally fell into ketosis. You can splurge here and there. I had 10 red grapes and a few salty roasted almonds the other day. Superb! Probably like 12g net carbs. As part of my meal planning it was fine. This thing is doable
m p How many grass of sugar to you stick to? Just curious… thanks
swiss chard, mixed lettuce, broccoli, spinach, sunflower butter w/only sea salt added, those are my carbs 🙂
For weight loss, can you skip a meal on keto? When I eat breakfast Im not hungry during lunch time, but I force myself to eat any ways. I guess the eggs (free range), bacon (uncured), spinach, butter and tbsp of coconut oil suppresses my appetite up until dinner. Thanks and thanks for all of you videos!
Yes Try intermittent Fasting Im sure it will fit perfect for you…..PS ik this was a year ago
Hi, man. thank you for your videos, Im starting keto and you have been really helpful. one question regarding carbs and training: I do resistance training 3 times a week (classic push-pull-legs split). Do I need more carbs pre workout on those days during and/or post induction phase? Id really appreciate your opinion on this. Thanks!
this is awesome!! best Ive heard so far regarding ketogenic lifestyle!!!
how do you get enough potassium???
LEO Messi is there a name for this program? what type of beans? is rye the only type bread?
Avocados!!!! And then use a magnesium supplement
I cant seem to get under 50gms. Any suggestions?
G Dark .
Set up a 20g treat and put it away till the end of the day. Every time you are tempted, remember you have a tasty treat for later.
Thank you. Im not. But I just start a few days ago and its taking some getting use to. I just checked Im still over w net carbs.
Mayonnaise I use has no carbohydrates in the ingredients, its a avocado mayo.
kale has a lot of carbohydrates in it?
+Jeroen san your comment is a little old, but if you are still having issues, I recommend looking up a fruit and vegetable glycemic index chart. You will want to hover in the lower end of the chart, and moderate your intake of the foods in the higher end. Keep in mind that to stay in ketosis, you only want to be consuming around 18-50g of carbs or about 2-3 cups of vegetables a day. Obviously, the lower amount of carbs you are consuming the more ketones your body will produce for energy.
thanks alot man, i was eating around 250grams of kale a day. then i checked the carbs in it and was scared. im doing keto for 4 months almost now and still not in ketosis. :/
+Jeroen san leafy vegetables are not going to barre adaptation unless taken to extremes, kale has like 5g carb in a cup…I suspect the nutrition facts we see online for it are wrong, there is a helluva lot more than 1g of fiber in kale, that stuff is so fibrous its like chewing rubber when its raw! Spinach, broccoli, cauliflower supposedly have much less carb and more fiber so if youre tripping on it stick with those
very informative video.You should make a video on water intake on ketogenic diet.keep up the good work.
Is just 4g of carbs okay for Keto? I have a friend who isn’t on keto but said that it isn’t…
Hi! Loving these keto videos 🙂
Just wondering if sucralose effects ketosis? My protein has flavour drops using sucralose. Will using some drops effect me if wanting to enter ketosis? Or is it ok as the drops are calorie free? (yes, Im aware there is a huge debate over the health side on these sweeteners, but Im just wondering about if it will effect a ketone if diet 🙂 )
lowsalt is the best thing to come out for ANY diet ever. i have 3/4 potassium 1/4 salt and I get about 70-80% of my potassium from 1/2 a teaspoon. Put it in some spinach soup and it becomes achievable to hit that ridiculous 4700mg of potassium daily!
We have a nice spring brother thanks for the content.
5:14 is when he finally answers the title’s question. He recommends 30g of carbs per day.
Too much talking about the universe. Geez, address the title’s question already.
thanks i almost bailed lol
You two definitely should go zero carb…sounds like you suffer from being hangry… chill out and if you need someone in a YouTube video to program your beliefs it sounds like you belong in the mainstream population who eat sugar and watch tv and are slaves to big business and their drive to earn profits over the well-being of their consumers.
Antonio Kinsey Thank you so much. Why is it when Im looking for an answer to one question I have to hear all this other crap that these YouTube creators put into their videos?
I stay 20 total grams of carbs or less
Thanks for the info but living without carbs is hell on earth. Mood swings, high blood pressure, stress, dizziness, I go to Sauna and I collapse afterwards. Need the carbs.
beeing keto is the really opposite. carbs induce mood swings and brain fog.
with keto you have a clear mind and constant energy.
You didnt say how long you tried living with very reduced carbs. It takes a while to switch to burning fat. Some people take up to a month. It took me 3-4 days.
Jay Malguitou Low carbs can be hell on earth because you are still a sugar burner but now youre starving for it. Keto is a nirvana switch and you will not suffer. No more slave to the insulin driven ups and downs. No more foggy brain and chasing a fix with coffee.
Keto is a little different i used to feel the same, but after about 9 days on kept I felt insanely strong, focused and full of life. takes a bit for the body to get use to the change in the body! Im on day 12 under 30 net carbs a day and feel amazing, no hunger and train twice a day 45 cardio in the morning and 30-60 minutes weights in the sun. Give it 30 days being strict as hell brother good luck.
Just wonderful, I have been researching ketogenic workout plan for a while now, and I think this has helped. Have you ever come across – Leviwiy Ketogenic Kaiserism – (should be on google have a look ) ? Ive heard some awesome things about it and my partner got cool success with it.
Just an observation from the first videos of yours I have watched you are looking younger
Ketosis….when Atkins first came out he recommended 25 gms or under on his Phase I Induction to low carb eating. He also recommended NOT to stay on that Phase for more than 2 weeks. Now, lots doing Keto are maintaining that rule PERMANENTLY! Exercising their asses off, etc. Obsessing over losing the weight quickly. Girls 20-40 pounds overweight becoming MANIC to lose lose lose. SMH If you are obese or morbidly obese you will drop drastic amounts of weight once you go on any type of diet. People who have 15-20 pounds to lose are going crazy!!! I was in a Keto Group and they BLASTED me for having 2 tablespoons of mashed potato with dinner (16 gm carbs) and banned me from the Group. Jeeeeeeeeeez. You make a lot of sense. Thank you for what youre doing.
The entire point was based off my first comment…what I perceived to be a poor comparison but now youve lost me. Anyways, enjoy whatever lifestyle tickles your fancy.
Not sure what point you are trying to address….However keto or any diet is a life style to some extent, more or less. I suppose if your life is nothing but ordering different items off the menu or what you buy, then it hardly matters. People who put a frozen lunch in a microwave are obviously not really interested in food in an attempt to minimize its relevance. If you have an Italian grandmother then perhaps it does. One of the major differentiating factors of a culture is diet. A fishing trip with vegans? or how about canoe trip harvesting wild rice, or harvesting acorn in the Ozarks ? Its probably not going to be good for a keto diet. One is not usually going to be a rancher and a vegan. Alcohol abstainers probably will not get much out of wine country and so on. One is not usually going to eat out as often on any diet. Cooking at home is a life style. I generally could not maintain friendships with people who ate out all the time.
A notable comparison would be between two subjects with similar variables and if you were dying to compare a Vegan diet, be more specific, such as a High Carb Low Fat vegan diet. Aint nothing similar about a Vegan and a Ketogenic DIET. As much as people want to preach Keto as a lifestyle its specifically a diet. A keto diet is not that deep…andddddddd Im off to eat my fabulous vegan keto salad.
Its a great comparison. Usually vegans are only that ridiculous.
gwynedd1 What a poor comparison.
Hey dude, great videos mate! Just getting a bit confused as to how much of dark green veggies I can eat?I.e asparagus, broccoli, cabbage, kale, celery, Brussels sprouts etc etc. Should these veggies be calculated into my daily carb intake? Some people say dont count these carbs as they have a low GI and dont spike insulin. Is this correct? If anyone can help this would be great. Thank you!
How many total dude ?
I agree, geez, so much blabber. All I wanted to know was the answer to the video’s title, Amount of recommended carbs for Keto.
And now in 2019, you are completely contradicting yourself. You really shouldnt put yourself up as a source of information if you dont know what you are talking about.
semi Driver here had to do 30
lots of Mg in Cacao!
and carbs