Keto on Steroids Updated Plan

i wanted to update my video  entitled keto on steroids   so this is the version of the ketogenic diet  that's very very strict and it's for those people   that need to drop weight maybe for a wedding or  a situation or you're at a plateau situation and   you need to jump start your program okay first  thing we're going to talk about is these things   right here they're called carbs normally you  would be given a range between 30 to 50 grams   of carbs per day we're gonna bring that down  to five no more than five carbs per day okay   so best way to do it is through mainly vegetables  now if we take a look at the total carbs and this   is per cup total carb is seven and then  net net carb is three so if you do spinach   all you can do in a given day is do a little more  than one cup right because you want to you want   to keep it within five grams but look at lettuce  right here 0.5 so you could do 10 cups of lettuce   that would be better than spinach avocado you  can do a little more than two cups of avocado   right asparagus look at that point three  so you can do a good amount of asparagus   or olives you can do maybe a little more than  a cup and a half mushrooms you can do several   cups swiss chard you could do quite a bit zucchini  you can do a couple cups arugula you can do more   celery you can do a good amount and then you have  bok choy and then radish and watercress so so   on this program there are things that are very  very important and things that are moderately   important and less important this up here is  very very important to keep these carbs below   5 grams per day not per meal and so really pay  attention to the neck carbs and how many you can   get away with to keep this under 5 grams obviously  like the vegetables right here lettuce asparagus   swiss chard arugula bok choy watercress it's  probably the best right here is better because   you can consume more of it that means you're  going to get vitamin c you're going to get   more nutrients you're going to get more minerals  from that food but it's a lot of fiber as well   so this is number one right here let's talk about  proteins it's very important that you don't overdo   it with protein you don't want to go over seven  or maybe eight ounces for certain individuals   but usually between three to seven ounces okay now  what you're going to be doing is you're going to   be doing omad one meal a day so this is all the  protein that you're going to consume in a given   day if you consume too much protein okay your  body just basically breaks it down and turns into   glucose that's what happens so that can actually  raise insulin so we keep it moderate we're going   to be totally fine the key is having a fattier  type of protein why because that'll keep insulin   lower as well like for example on eggs you don't  want to do just egg whites you want to eat do   the whole egg the yolk as well salmon is the ideal  fish there's a lot of other fatty fish too you can   consume but this is perfect okay summer sausage  has more fat in it just make sure there's no   dextrose in there i just did a video on this i'll  put a link down below hamburger is better than   steak because most steak is fairly on the lean  side there are certain steaks that are fattier   but hamburger is a bit fattier and this is why  i would recommend hamburger over other types of   meats okay eggs duck eggs would be better  than chicken eggs because they're fattier   shellfish would be good pork or lamb  of course from the farmer's market not   from the local 7-eleven and sausage you  want to get the sausage that has the most   fat all right this is your protein now let's get  to the fat of course there's a lot of fat with   this protein right here but the acceptable fats  would be the olive oil extra virgin the real stuff   butter coconut oil lard or tallow now here's the  thing you're gonna put some olive oil on your   salad dressing you can cook with it with butter  you can actually put some on your vegetables   and you can also cook with it coconut oil you  can cook with it lard you can cook with it   tallow you can cook with it but i don't want you  to add a lot more fat to this meal in other words   i don't recommend doing the keto desserts where  you're making these fat bombs not on this program   macadamia nuts and pecans why because they are  the fattiest nut look at the ratio it's like 11.5   fat to one protein so it's 11.5 times greater  in fat than protein amazing pecan is seven times   greater fat than protein now peanuts actually have  the most protein and the lowest fat but that's   a legume the only thing with these two nuts is  you're going to have to look at the carbs because   one ounce is about 1.5 grams of net carb so that  has to be added into this calculation right here   and that will kind of tell you the volume of  how many of these nuts you can have pecans   look at this 1.3 gram net carb per ounce so you  have to add that to your your calculation one more   fat but it's really a combination of fat and  protein but it's actually pretty fatty it's   cod liver not cod liver oil you can buy it in a  can and it's five times as much fat to protein   and you can do this as your fat you're going to  be very very satisfied and plus it has dha big   time it has epa which are which are two omega-3  fatty acids it has vitamin d it has vitamin a it's   going to be extremely satisfying you probably  can consume like a half a can and that will   you'll be very very satisfied okay no dairy too  high in carbs no berries no keto desserts no mct   oil why because your body is going to burn this  more than your own fat and you will be in ketosis   but if your goal is to lose weight just mix this  for right now coffee keep it down to like one   maybe two per day you can do tea through the day  herbal teas totally fine of course don't put sugar   in your coffee electrolytes very very important  because you're going to be doing one meal a day   and you want to make sure you get all of  your nutrients b vitamins nutritional yeast   is a good source a lot if not most of the  b vitamins are water soluble so that means   you don't store them for very long so if you're  not taking them you can end up with a deficiency   vitamin d unless you get sun or you're consuming  the cod liver cod liver oil is a good source   of vitamin d number five sea salt you need  between one to one and a half teaspoons per   day so you're gonna have to either figure out  how to put it on your meal your one meal a day   or even mix it with a little water  slug it down and then drink some water   very important because you're gonna need that to  prevent fatigue and lethargy and even keto flu   so you're gonna do one meal a day and every  two weeks you're gonna do a 48-hour fast this   is called periodic prolonged fasting it's gonna  give your body a huge jump start now exercise   okay twice a week the exercise should be intense  it should be full body ideally to the point where   you're sweating and you're working multiple muscle  groups and that's your high intensity compound   resistant type exercise twice a week spread it  out on the off days you're going to be doing   long walks at least 45 minutes to keep the stress  down ideally exercise during your fasting period   maybe like in the morning if you're going to  eat at night it's not an absolute necessity   but if you can exercise in a fasting state  you can really spike that growth hormone   okay sleep this right here is another one of  those really important things you want to go   to bed a little bit earlier i personally go to  bed at nine o'clock okay i get up really early   but i like to go to bed at nine um it seems to  work occasionally i might even take a little   power nap if you're not sleeping well you  should take some type of sleep aid to assist   yourself i'm talking a natural type of sleep  aid no watching the news you're going to feel   better just from that in fact that might make you  lose weight just by avoiding that cortisol spike   keep your stress as low as possible pick your  friends wisely get some new friends don't hang   around with anyone that is too negative sun would  be very very good if there is sun out that'll be   more vitamin d and also there's other benefits  of being out in the sun as well as being out   in nature very very therapeutic all right there  you have it this is the keto and steroids so some   people need to work up to this some people could  just jump right in it really depends on where   you're at and how motivated you are but this will  definitely take your results to a whole new level   hey before you go real quick i have  a course entitled how to bulletproof   your immune system it's a free course  i want you to take it and here's why   here's you here is your environment everyone  is focused on this over here avoiding   your environment but what about here what about  strengthening your immune system that's what's   missing this course will show you how to  bulletproof yourself and so you can tolerate   and resist your environment much better by  strengthening your own immune system i put   a link down in the description right down  below check it out and get signed up today

Channel: Dr. Eric Berg DC

Views: 443,383

Keywords: keto on steroids, ketogenic diet, keto on steroids explained, keto, keto diet, ketosis, steroids, what is keto, how to do keto, extreme weight loss hacks, ways to loss weight, how to lose weight fast, weight loss tips, weight loss hacks, keto on weight loss, weight loss on keto, weight loss ketogenic diet, extreme weight loss, keto hacks, how to lose weight, extreme keto, extreme keto diet, low carb keto, what to eat on keto, keto meal plan, keto foods, keto dr berg

Id: PHX1sTdhhpI

Length: 10min 55sec (655 seconds)

Published: Mon Mar 01 2021