The 10 Commandments of Keto: Full Transformation Guide

it's time for the ten commandments of the keto diet what I'm gonna do is I'm gonna break down what I think are the ten just most important cardinal things to remember when you're doing a keto diet keep these in mind because if you could write down ten very important things to remember about the keto diet as you go through your keto journey this is gonna be it so we're gonna break it all down I'm gonna give you the details we're gonna have some fun with it and then to send you on your merry way to either enhance your current keto lifestyle or get started on a keto journey to where you can feel amazing and look your best you're tuned into the Internet's leading performance nutrition and fat loss channel of new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time I also want to make sure you go ahead and hit that red subscribe button and then go ahead and hit that little bell icon so you can turn on notifications and know whenever I go live or post a brand new video I don't ever want you to miss out so without further ado let's just go ahead and dive right in so I'm gonna defunk a lot of things but I'm also going to give you some new science on a lot of things the first commandment thou shall not rely on MCT oil look it I love MCT as much as the next guy MCT oil is everywhere we see mct oil powder we see straight MCT oil we see c8 c10 c12 all these different kinds and we get ourselves just all worked up about which MCT to use the thing I want you to remember is that MCT oil should only be used here and there the MCT is not the highest-quality fat in the world see MCT is great because it gets converted into ketones faster but that doesn't necessarily do much for you the ketogenic diet is not all about getting as many ketones as you can or not all about getting as much fat as you possibly can it's very very important that you treat fats the same way that you would treat carbohydrates as far as fast absorbing and slow absorbing MCT oil absorbs very very fast which means it has a place but you also need fats they just really slow we're talking about healthy saturated fats or we're talking about longer chain fats like coconut oil or we're talking about the healthy fats that come from different nuts like macadamia nuts and walnuts so very very important that you don't lean super heavily on MCT oil because that's like leaning on sugar in the world of carbohydrates you have sugar which is high glycemic and absorbs fast and you have healthy starches that absorbs slow you want a little mix of both right same thing applies with the fats so we're gonna do is we're gonna go through that was the first commandment we're gonna go through we're gonna go all the way to ten so let's go ahead and let's move on to the next commandment yes I'm just eating goat cheese because that's what you do but my reason I'm saying this is believe it or not this goat cheese may very well turn into carbohydrates once it's in my body yeah something you probably didn't know about keto which basically leads to the second commandment we just do not hate on carbs okay that does not mean that you should be consuming them when you're on a ketogenic diet you should not be actively pursuing carbohydrates but you need to know that carbohydrates are going to be created within your body so the people that talk about the keto diet being this total anti car movement and where they just say that all carbs are bad and that your body doesn't need cars they're wrong your body does need carbs but your body creates carbs from other substrates okay so it'll take little bits of protein from the cheese that I just ate and it will in some wrap-around ways create glucose from that it will create carbohydrates from that it's a process known as gluconeogenesis and it's a perfectly healthy natural process our brain generally runs on glucose only a small percentage of it actually runs on fats when we're on keto so we actually need the carbohydrates it's just how our body creates them is a different story so we don't want to be consuming a bunch of carbohydrates so we don't want to get there but what I want you to do is not worry about it don't worry about carbohydrates being created in your body and understand that your body is going to use them for other needs right your brain needs glucose so it's going to create glucose somehow your muscles create energy from glucose so it's going to do that somehow just because you are in ketosis doesn't mean that your body isn't utilizing carbs so the reason behind this commandment is to actually save you a bunch of headache and heartache you don't need to go through life thinking that carbs are bad your body needs carbs they're perfectly fine we're just not actively pursuing them with the diet okay that's going to bring us to number three our third commandment so let's go and check that one out the third commandment focus on getting your omega-3s versus your omega sixes and I'm not trying to sound like a broken record omega sixes are gonna be the thing that you're gonna end up naturally getting a lot of you see all the fats that we're gonna be consuming like from grain fed meat or from a lot of the cheeses that are coming from grain fed cows and things like that we are by default getting a lot of omega sixes now I'm gonna explain everything but we're not getting enough in the way of omega-3s meaning we're not eating a lot of good old-fashioned wild-caught salmon we're not eating good-quality wild-caught fish we're not eating good-quality grass-fed grass-finished meat this is very very important okay so we put these aside for a second and explain some science all right omega sixes are very inflammatory within our bodies and what a lot of times will happen is as people start on a ketogenic journey 30 60 days in they start feeling a little bit cruddy they feel really good when they start and then they start just kind of going down this path I just don't feel as good anymore I call it the keto wall and it has that name simply because it feels like a wall everything's been going great and then BOOM now the reason this is happening is simply because usually you're consuming way too much in the way of omega 6's and it's so easy to just accidentally have it happen you see Omega 6 is trigger pro-inflammatory cytokines now in our bodies Omega 6 is in omega-3 fats compete for the same part of a cell so Omega threes help a cell become more fluid they make a cell be able to communicate with each other our cells need to be able to talk they need to be able to communicate with one another and Omega threes increase what's called cell fluidity and they improve that cell membrane permeability and flexibility so things can actually get into the cell the cell can talk omega 6 is for lack of a better way of saying it are more rigid they're more ugly and they compete for the same place on a cell so when we have a lot of omega sixes coming in we end up with a cell that doesn't move around a lot and doesn't communicate well it's like just a salty cold old man that's hanging out at the bar it doesn't want to talk to anybody it just doesn't budge right compared to like a gregarious person that's actually getting things moving in life honestly weird example but it's true we don't want our sells to me the crusty old man sitting at Denny's that we want ourselves to be just gregarious happy things that are making communication and causing our body to thrive now the way that we combat this again is we make sure that we're either taking good quality fish oil supplements or we're consuming a good amount of grass-fed grass-finished meat we're consuming high-quality organic meat that doesn't have a bunch of the byproducts from soy and grain because trust me it does make a difference you can get by with consuming half as much protein in a high-quality form in terms of absorb ability and everything it gets utilize in your body then you could if you're using low quality stuff it's so easy with keto to consume too much in that way of omega-6 is as soon as we start eating these fats we're becoming more susceptible to high amounts of negative omega sixes so make the positive shift to do whatever you can to add omega-3s into your diet and one extra thing that you should note studies have now shown that omega-3s do not store as fat as easy so if you were to take two ribeye steaks one that was just not high in omega-3s and one that was the one that's higher in omega-3s it's going to have less of an impact when it comes down to your waistline than the other one benefiting the cell whereas the fats from the other things are actually going a little bit more towards storage so you definitely want to lean towards omega-3s whenever possible and that's exactly why it made my list as my third commandment so now let's move on to the fourth commandment all right now when it comes down to working out or anything in general previously you used to just only have electrolytes when you're working out right the old school Gatorade stuff you stopped all about just getting your electrolytes in when you're sweating or when you're losing water well my fourth commandment for keto is all about keeping your minerals in all the time lots of sodium lots of potassium lots of magnesium but most importantly sodium here's why when you go on a ketogenic diet your insulin levels get really low now I'm not going to go into exquisite detail about insulin we don't need to but the simple thing is that when our insulin levels are low it tells the kidneys to expel extra water it's just a simple chain reaction lower insulin equal kidneys ditching more water when we ditch water we lose minerals along with it so that means we're losing our sodium we're losing our potassium magnesium in a bunch of other minerals but again sodium is what allows us to hold on to the healthy intra and extracellular water that we need for our bodies to perform so we need to make sure that we're replenishing sodium all the time especially if we're working out but honestly I add a little bit of salt to almost all of my drinks nowadays so if I'm sipping on water throughout the course of the day I'll add a teaspoon or two of salt into my jug of water it's that simple I want to have minerals elevated all the time one of the reasons that people start losing performance with their workouts when they're on the ketogenic diet isn't because they don't have carbohydrates it's because their electrolytes are out of whack and their brain isn't able to send that electrical signal down through the nerves to the where it needs to actually go so it's like my brain can't send them signal to my biceps so I can't do a proper bicep curl or I lose strength it's that simple so the fourth commandment is really easy add salt whenever you can in a high-quality form trust me you'll feel better and I don't need to go anywhere to talk about this next commandment my fifth commandment is all about not relying on a ketone level all the time say so the fifth communistical thou shalt not rely on ketone levels ketone levels are great they tell us when we're in keto they tell us a lot about what we're eating they tell us a lot about what we're doing but what they don't do is tell us what's going on in their insides that we can't really explain here's the interesting thing when we go into keto our body is doing lots of different things and our body has the ability to regulate when we use ketones and when we don't all depending on factors that are far out of our control and far out of our scope we don't even know what's happening at a cellular level half the time within our bodies here's what's interesting in between meals we have something known as glucagon that releases and this glucagon ends up stunting a process of something known as malamaal coenzyme a so in between meals our ketone production will generally go up right but when we eat we blunt glucagon now I know this is complex but hear me out when we eat we're stopping glucagon which means that we are no longer prohibiting the Malon all coenzyme a from doing its job so when we're driving up this malonyl coenzyme a we're effectively inhibiting what is called carnitine acyltransferase from doing its job all that means is that when we're eating ketone levels will typically go down because we're not able to actually let the fats in to do the job it's a long chain reaction and my point in saying this is that if we're digesting if we're consuming different foods with different calorie counts with different fat levels different protein levels our ketone levels are gonna jump all over the place now that makes it really hard to rely on ketone levels but once you know your numbers it's one thing but if you're just getting started on keto you don't want to be dependent on that you don't want to rely on that but you do want to make sure that if you are testing you're using a blood meter so part of this fifth commandment is don't rely on the urine strips the urine strips are going to give you a false reading okay they're going to give you a reading that is based on the excess amount of ketones that your in strips measure your excess ketones not what your body is actually using the blood meters are much more accurate but even then we have to take it with a grain of salt no pun intended okay one last thing you have to remember is that your ketone levels are going to be all wonky when you're working out okay we have something called peripheral insulin resistance when we're working out our cells sort of turn off to certain compounds they just don't absorb certain things I'm oversimplifying this but that's kind of the way it is basically what's going on is this peripheral insulin resistance makes it so our glucose can go higher and sometimes our ketones go lower so you could be deep in ketosis and then do a hard workout and magically be out of ketosis but it doesn't mean that you're not in ketosis it just means you're not at that point in time registering ketones so I just don't want you to overthink it it's still important but don't let it be the end-all be-all or you were drive yourself mad now we're gonna head into my office because I want to talk about something that's pretty serious so let's roll so yeah I actually did a video on this topic already so the sixth commandment of Kido is knowing that protein is not going to kick you out of ketosis excess protein is not going to kick you out of ketosis now this is something I've talked about I've had to fall on the sword before I used to think based on older research that protein could by default convert into sugar because it does and therefore kick you out of keto but it's not that simple you see what's interesting is that protein only converts into an actual carbohydrate when it needs to its demand-driven so what that means is gluconeogenesis which is the process of protein turning into carbohydrates is demand-driven the body will only convert protein into carbs if it needs carbs at that specific time so let me give you an example all of a sudden you start breaking into a sprint and you are demanding carbohydrates because of how fast your body is moving then and only then will your body decide to take the excess protein that you consumed and turn it into glucose to fuel set activity same kind of thing with your brain so the point is it's not supply driven you don't just build up stores upon stores upon stores of glucose coming from protein it's not that simple it's demand driven so the body only uses it when it needs it this is a great thing because it means that you can have more protein than we previously thought when you're on a ketogenic diet and another thing that's really cool is when you look at how protein is metabolized and how it gets converted into carbohydrates when it does happen it's a metabolically expensive process that actually leaves you at a net calorie deficit in a net calorie deficit rather so what happens is you consume this protein and the protein has to get converted to carbs because the body said so so it gets converted into the carbohydrates but the process alone of converting the protein into carbohydrates actually is a net loss of overall energy it costs you more energy to create that carbohydrate from protein then that carbohydrate actually gives your body so it's definitely not something want to be worried about enjoy your protein enjoy your steak don't go overboard get sure of course too much of anything is a bad thing and of course too much of it can lead to fat storage but you don't need to be sitting there worried about if a little bit of that extra steak is going to kick you out of keto one thing's for sure it's not going to kick you out of keto will it make you gain weight if you eat too much of it yeah that could definitely happen so there you have it that's commandment number six thou shalt not be afraid of protein now let's hit the road while we talk about commandment number seven because it's one that a lot of people end up messing up on and if you can remember this commandment you can save yourself a lot of heartache alright so I got to run a quick errand so we hit the road for a second this next one that I want to talk about has to do with living a real life while you were following a ketogenic diet everyone wishes they could follow a keto diet and just have that be their focus right but of course life happens we actually have to have a real life so when you're out running errands or when you have client dinners to go to or you have meetings to go to you cannot always just be able to eat whatever you want it's so difficult so sometimes it's better to just be prepared I can't tell you how many times I have been driving down the freeway and I realize crud I didn't eat anything I didn't follow my diet I didn't eat anything I'm essentially fasting when I'm not trying too fast so this next commandment is to be prepared always have something with you that is ketogenic so that you don't fall victim to these other things so I like to have macadamia nuts on hand I'll have almond butter packets on hand sometimes I'll have a protein shake on hand anything like that because that way I end up having something that I can at least curb my cravings with so that I don't run into the nearest fast-food joint and grab something I'm not supposed to plus it also makes it so that when I get to where I'm going I don't make poor choices like if I'm going to a client dinner and I consume maybe some macadamia nuts or maybe a little bit of almond butter something like that it makes it so that I'm not starving when I go and sit down at dinner so I'm better I'm better equipped to make good decisions and trust me it makes a big difference and we you are on the road it really makes a big difference to have something that can actually be a meal replacement so this is where ampel comes in handy so these guys are awesome so ample has put together a ketogenic meal shake so we're talking a quick 400 calories and I know that sounds like a lot of calories but if you're talking about a meal replacement something that's giving you the full spectrum of everything that you need then this is going to be perfect so the cool thing about ample is they put it together they've got the fats and they've got the protein they've even got the micronutrients in the Greens in there and they've got the right kinds of fibers which we're going to talk about here in a little bit so essentially we've got way if you want to go with whey protein we've got egg if you want to go that route we've got pea protein if you don't even want to use a dairy formula at all but then also the fats that they use they're using saturated fat from coconut oil in a powder form then they're using MCT oil but they're also using macadamia nut oil powder which is really cool stuff and then they're using acacia fiber and chicory root fibre so you're getting really good quality forms of soluble and insoluble fiber they're gonna make it so you're full and so you're also activating specific pathways like cholecystokinin within your body they're gonna make it so you're not hungry so it's a perfect meal replacement so when I'm on the road I can do something like this add a little bit of my water try not to make a mess here look at that shake it up I've got a shake done and done so for those of you that are watching there's a special link down below in the description if you want to check them out again you don't have to use ample I'm just saying it's nice to be prepared you can use macadamia nuts whatever but if you want something that's full spectrum and actually has some greens in it too you definitely wanna check them out so special discount for anyone that wants to take advantage of them down in the description below so the premise of this commandment is to simply be prepared and be ahead of everything else I keep things in my center console I keep things in my glove box and I'm always keeping things with me even in my backpack no matter where I'm going just so that I don't fall victim to the wrong kinds of foods ample just happens to be something that tastes good and gives me everything that I need if I'm on the go so again check them out so now we need to get serious for a second okay because I did something bad and there's some people following me and I'm thinking here it comes I'm running I'm invading this one this commandment is all about evading the keto police so let's get out of here okay so the keto police should I think I lost them already which actually is the next commandment evading the keto police what do I mean by that we've all met those people the people that want to tell us how we're doing keto wrong or we're doing whatever diet we're doing wrong and that we should do it their way because they saw some video on the internet or they saw some article and that we're doing it wrong I call those people the keto police because they will tell you that every single carbohydrates gonna kick you out of keto they're gonna make you feel bad about things and it's really a moral thing this commandment is about keeping your sanity giving your integrity and keeping who you are really there because you don't want to fall victim to this you don't want people to be telling you how you should run your life in dookie tow sure there's Commandments sure I teach you things but the reality is that keto can be done a lot of different ways and the keto police are going to make it so that you cannot ever consume a carbohydrate or once you go keto you can't look back okay and I'll explain a couple Commandments down the line here how the ketogenic diet actually lends itself very well to people that want to face in and out of it personally I do keto for extended periods of time and then I come off of it for a little while and then I go back on the keto police will not have that they're all about you are keto and it's that way or the highway and no other way let me tell you this from someone that has lost a hundred pounds and someone that has used the ketogenic diet to not only lose a bunch of weight but also get my life back on track have a successful business have a happy family etc etc whatever you want to say you do not have to be keto all the time use keto as a tool in your toolbox and use it as something that can help you have specific metabolic and mental advantages and if you ever feel like you need to come off for a little while and enjoy some carbohydrates because mentally you need it do it just don't do it super frequently okay so that's how you evaluate the keto police and as you saw earlier they're pretty easy to evade so let's go ahead and head back I kinda have to use the restroom and I'll share with you the next commandment well while we're there all right just kidding now the ninth commandment there is some relevance here the ninth commandment is all about fiber okay lots of confusion surrounding fiber on a ketogenic diet fiber technically is a carbohydrate by definition it is a carbon a hydrogen and an oxygen CH o carbohydrate so does it count or does it not count well we have to look at the big picture there are multiple kinds of fibers right and we have to look at how they affect the body so we have insoluble fiber and we have soluble fiber insoluble fiber is the regular kind of stereotypical type of fiber it's the fibrous roughage that acts just as that roughage helps push things on through our intestinal tract so that we can go to the bathroom right well the thing is is that's still a carbohydrate in a way although it doesn't affect your blood sugar so there's argument as to whether it will affect your ketone levels but what we do have to understand is that there's not always a direct correlation between our blood glucose and our ketone levels so just because our glucose levels go up a little higher doesn't necessarily constitute a rise in our ketone levels so this is where there's a lot of mystery science out there one thing that I can say for sure though is if we are questioning fiber in any way because we just don't know there's something that we should pay attention to soluble fiber gives us more of an effect with less potential risk so hear me out on this insoluble fiber does not attract water insoluble fiber is just regular fiber again you can look up all sources of insoluble fiber but it's usually like the main kinds of starches and the basic fibers that don't digest okay so what that means is if we consume 10 grams of fiber we have 10 grams of roughage plain and simple 10 grams in 10 grams out with soluble fiber soluble fiber holds water it draws water in so with soluble fiber one gram of soluble fiber can draw in 10 grams of water and make a 10 gram glob of fiber of roughage so we can have 10 essential units of risk with fiber coming from an soluble form or we can have one unit of risk with insoluble fiber because we consume less insoluble fiber to have the same digestive effect so what I suggest on a keto diet is try to get your fibers from soluble fiber whenever possible okay that's where I talk about things like chicory root or I talk about acacia fiber or I talked about some of the sugar alcohols again you can do a simple Google search I don't want to you know spin this video referencing of all sources of fiber but soluble fiber is going to be your friend here's the interesting thing that we don't always know if we consume fiber it does ferment in our gut and when it ferments in our gut over time it can still turn into a sugar if it's in our gut long enough so this is a peer hypothesis but my thought is that if we consume fiber and it stays in our gut too long it can eventually become a disaccharide it can eventually break down into the sugar molecules that fiber supposed to break down into so therefore it could affect our ketone levels so here's what I recommend you do count each gram of fiber as a half a gram and it's just going to save you a lot of heartache again it just makes life easy so if you're counting out your calories you're counting out your Macker you're counting out your carbs and fiber instead of completely subtracting fiber from the equation like they say - with net carbs subtract half the amount so if you have something that has 10 grams of carbs in it and 5 grams are from fiber I want you to count half of the grams of fiber as carbs so effectively 2 and 1/2 grams so therefore you're at 7 and 1/2 grams of total carbs for that meal because you're counting half of the fiber towards your carb content I just feel like that's a safe way to do things since we don't really know entirely what fiber can do to our ketone levels and quite honestly studies are showing that fiber is not the end-all be-all we don't just need fiber to go to the bathroom it's more about gut bacteria and more about a lot of different processes all the way down to the enzymatic hormonal and peptide level so there you have it when it comes down to fiber I know it might be a little bit too much gory detail but hey we all go right all right let's wrap it on up with the 10th commandment all right and lastly the 10th commandment ok the big one this is the fact that you need to stay committed for at least six to eight weeks why is this well it has to do with something called fat adaptation something interesting happens after six or eight weeks what happens is the mitochondria which is the portion of your cell that's responsible for creating energy suddenly becomes adapted it's called fat adaptation the ketogenic diet is great but what we're really after with the ketogenic diet is shifting the paradigm in which our bodies use fuel it's not all about just staying keto all the time and you know pound in fat bombs and drinking MCT oil it's about conditioning the cells to know how to use fat by and large as a world we consume way too much the way of refined starch and just carbs in general not saying that carbs are bad again but we consume too much of us so our cells become dependent on that they get used to that so they almost become resistant to the fats in a way the ketogenic diet makes it so your cells can use the fats better now studies have shown that it generally takes between six and eight weeks for the mitochondria to develop the machinery to where it can accept fats the membrane actually changes a little bit within the cell so there's an inner membrane and an outer membrane within the mitochondria for fats to be able to readily be absorbed they need to be accepting of it they need to have the right amount of carnitine transferase they need to have the right amount of different enzymes that allow things in okay so we have to stick with it for six to eight weeks after the six to eight week period our body will preferentially use fat over carbohydrates which means that even if you come out of the ketogenic state for a little bit you're going to end up back in it a lot faster if you don't stick with it for six or eight weeks fairly strict you're not going to get that benefit so if you want to be able to enjoy a carbohydrate now and then you want to be able to just maybe fall off the wagon for one meal now and then the first thing you have to do is commit for six weeks the other reason I want you to do that is because I know that after six or eight weeks your body is gonna fall into balance and at that point you're gonna understand why the ketogenic diet is all the rage right now it's not just because it's a fad it's because there's true cellular metabolic effects that change who we are for a very positive turn now I appreciate you all watching this video and I appreciate you taking the time to learn what I think are the ten commandments to learn what I think are the most important things to really have success with the keto diet but most of all not lose your mind in the process not getting lost and all that gobbledygook out there on the internet that's making you confused so as always keep it locked in here in my channel and I'll see you in the next video

Channel: Thomas DeLauer

Views: 862,502

Rating: 4.9230695 out of 5

Keywords: keto diet, keto diet for beginners, what ketogenic diet, keto meal plan, ketogenic diet, what to eat on keto, starting keto, keto diet explained, keto diet for beginners meal plan, how to do a keto diet, commandments of keto, correct way to do keto, how to start keto, how to do a keto diet for weight loss, how to do a keto diet properly, how to do a keto diet correctly, 10 commandments of keto, correct way to do keto diet, thomas delauer, keto, intermittent fasting, fat loss

Id: lksvYHhwcOA

Length: 29min 10sec (1750 seconds)

Published: Fri Jul 05 2019