The 10 Characteristics of a Well-Formulated Keto Diet

a perfectly crafted well-designed ketogenic diet factors in 10 characteristics these are those 10. [Music] i can't take 100 credit for a lot of this okay a lot of this was spun up by dr jeff folek and dr finney who really have pioneered a lot of the way when it comes down to fat adaptation when it comes down to properly utilizing ketones in the body but what i've been able to do is take these 10 characteristics and articulate it in a way that's going to allow you to apply it because i do feel that if you follow these 10 sort of kind of patterns you can really build a great ketogenic diet that yields some amazing fat utilization results can help out your brain but most of all just help you be sustainable and really get the best results so let's dive right in number one whatever you do with your well-crafted keto diet it should give you sustainable amounts of ketones now something very important to remember here is that those sustainable amount of ketones don't need to be super high they can be low what you want is you just want some sustainability you don't want huge huge undulations all the time what that means is you want to try to find the right kind of diet that works as far as your macronutrients are concerned and stick with it for the most part now i have another video that breaks down what we call the four phases of the ketogenic diet and that kind of goes into it a little bit deeper but this is just an entry point so you want to find the macros that work for you and then stick with those so if you find that a certain amount of protein works a certain amount of fat works and a certain amount of carbohydrates work to keep your levels stable stick with those macronutrients and then just start switching around different foods as a plug and play within those macros you like 20 grams of protein that seems to work for you then do 20 grams of protein from beef then try 20 grams of protein from chicken then from fish but you want to keep those macros relatively stable number two piggy backs off of that and that's making sure you're getting adequate macros that ultimately lead up to adequate amounts of calories so when i say adequate macronutrients it means that you really should be focusing on getting enough protein and enough fat and just enough in the way of things like fiber now personally i'll give you my spin on this i legitimately feel that people respond better on a ketogenic diet when they have good amounts of protein as well a lot of people will argue that you want to have higher amounts of fat on a ketogenic diet but i have a little bit of a beef with that you see the big concern that i have is that your body needs to up regulate something very specific called ppar alpha now ppar alpha is only activated when your body is utilizing stored fat tissue so when your body starts to liberate fat from your belly and things like that it activates this particular process this ppar alpha this ppar alpha up regulates fat transportation within the body it up regulates how much fat you use as heat it up regulates fat oxidation how much your cells actually use and it up regulates something called cd36 which gets the fat into the cell so this can only be activated if you are tapping into your stored fat and my concern is that if we focus so much on fat we forget about protein and we end up with such a high ratio of fat that we're never really pulling our stored tissue we're just using the fat that we're eating so that's a very important piece so this third characteristic is that a well-crafted sustainable ketogenic diet has sufficient electrolytes coming in i cannot tell you how many people i know that quit keto and i legitimately mean this they quit it because they just end up with all the symptoms of electrolyte deficiency they end up not getting enough sodium not getting enough magnesium not getting enough potassium and then they go work out and it messes up that ratio even more because when you are on keto your electrolytes will get out of whack unless you are making a concerted effort to correct them my recommended electrolyte is down below it's called lmnt element a good friend of mine rob wolf who i know very very well has helped formulate this product and i highly highly recommend it there is a special discount like legit discount if you're watching this video you get the element electrolytes you get eight packets of them absolutely free you just pay five dollars for shipping so you can use the link down below or you can go to drink lmnt.com thomas that's drink lmnt.com thomas and also if you end up not liking the product one of the best things about element is they have some of the best customer service in the industry so that's one of the things that their fans rave about if there's ever an issue it's easy refunds easy customer service and honestly that is a rarity in today's consumer world number four as far as the characteristics go is to make sure that a majority of your calories come from fat okay very very important you pay attention to the particulars of what i'm saying a majority of your calories come from fat not your total grams right so a hundred grams of fat is not the same as 100 grams of protein 100 grams of fat is 900 calories 100 grams of protein is 400 calories so a majority of your calories need to be coming from fat that's not that hard to do but it is a very very important rule and a very important characteristic of a perfectly crafted ketogenic diet number five is not to get hung up on the calories now there is a law of physics that applies here okay it's called thermodynamics if you consume a ton of calories then yes you will gain weight but the ketogenic diet is a little bit unique because you're manipulating insulin levels a little bit which means as far as different catalysts for fat burning you are already in much more of a fat burning mode so i hate it when people get so hung up on calories that they lose sight of what they're really accomplishing much of the benefit of a ketogenic diet comes from the effect of the ketones acting upon the cells and the tissues not necessarily the fuel you will have days where you don't lose weight but you're still getting the benefit secondarily of ketones on your body so please have a rough idea of where your basal metabolic rate is but do not live and die by your caloric intake the sixth characteristic and one of the ones that i find to be the most important is a well-crafted perfect ketogenic diet is largely made up of unprocessed foods fun fact processed foods take less calories to utilize meaning processed foods are so processed your body doesn't have to work as hard to break them down to metabolize them that means it's like comparing apples to oranges in terms of how they're broken down they're almost like different foods a processed cookie is going to take less energy to break down because it's already processed for you so you have require less enzymes you require less metabolism it's magically fortified to just be easy fuel which means easy waistline increase right the harder the food is to masticate and to break down the better it's going to be a lot of times because it requires more energy to process it it's called the thermic effect of food metabolism itself plays a role but processed food in general on a ketogenic diet is usually ridden with omega-6s and these fats that are going to completely derail you if you're not careful in moderation is one thing but you have to exercise and pump the brakes a bit the seventh characteristic particularly from dr finney and dr volik says that if you consume less than a thousand calories it doesn't count as a true day of doing keto you should be trying to get more calories in this is one where i have a slight departure and i have to share my details i am a big intermittent faster i lost 100 pounds intermittent fasting was a tremendous component of that and there are many days where i ended up less than a thousand calories but my net result was still high levels of ketones and my body using fat now i understand where they're coming from from this because they're trying to preach to everybody and a well-crafted ketogenic diet should still be paying attention to keeping calories high but you can't on one hand say that calories don't matter and on another hand say that it does matter if you're eating too little okay fasting and caloric deprivation have their benefits so don't be afraid to have low days every now and then but do not have more than one day per week under a thousand calories let's recraft it as that rule the eighth characteristic is that you need to have maintenance if you're trying to be able to use the ketogenic diet for any kind of chronic conditions and what i mean by maintenance is you need to have ketones be your maintenance level you need to give it time and you need to do it for a while the reason why is because ketones are a signaling device okay so that means if you're using the ketogenic diet to try to get over some kind of uh chronic hump trying to deal with an issue then it takes time for those ketones to act upon whatever signaling device or receptor it's trying to act upon remember ketones are not just fuel they send a signal for our genes to express in different ways to create a different cascade of things ultimately maybe helping you recover from some given ailment so you have to give it time you can't just expect it to fix itself and you have to keep those ketone levels sustainable throughout that period of time which leads into number nine which couples up with it if you are doing this for therapeutic reasons and you're trying to get the ultimate effect out of the ketones themselves you need to try not to cycle in and out now here's where i have a slight departure too 10 years doing keto okay 10 years doing keto and i will tell you that for about five years of it i didn't want to come out of keto at all and i stuck with it my best results came after i started cycling in and out of keto mentally physically libido you name it however the caveat there is that i was fat adapted i had been keto for close to five years and then started cycling in and out these characteristics speak mainly towards beginners and quite frankly you should try to stay in ketosis and not bounce in and out until you know you are fat adapted which in my opinion takes anywhere from 90 days to six months and then continues to adapt and evolve further on so point is cycling in and out of keto isn't bad you just have to make sure you do it right and the tenth characteristic is one that i think we all just kind of live and breathe and that's the fact that it does not have to adhere to standard dietary guidelines standard dietary guidelines tell us to eat 12 servings of grains each day show me someone that use 12 servings of grains that really looks the way that you want to look i'm sure you could find a couple the reality is we are here for different reasons and if you're building a well-crafted ketogenic diet you have to turn up the noise and you have to be able to just focus on what works for you and don't forget to check out element down below in the description again that special january offer where you can get it for free just pay shipping is only for january and only for people watching this video so check them out down below otherwise i'll see you tomorrow

Channel: Thomas DeLauer

Views: 65,450

Keywords: keto diet, keto diet for beginners, ketogenic diet, keto diet explained, what to eat on keto, keto diet plan for weight loss, well formulated, well formulated ketogenic diet, well formulated keto diet, well formulated low carb diet, how to do a keto diet, how to formulate a keto diet, keto diet for beginners weight loss, keto diet for beginners meal plan, thomas delauer, well-formulated keto diet, 10 characteristics of a perfect keto diet

Id: oLeFMGv1P8M

Length: 11min 52sec (712 seconds)

Published: Wed Jan 06 2021