Hey Dan here and this is my second of three videos I'm filming on the
ketogenic diet or the keto diet as I mentioned in the first video I have
found this to be tremendously beneficial for my life I've been on it for about 18
months now with the odd cheat weeks and even a cheat month when I was in Italy
in Spain but generally had been following and I've had tremendous
benefits as you know often on this channel I'm talking about personality
psychology about enfps my own personality type about infps and about
building a business but the reason I want to cover this and I may even cover
it more in future videos is as I said this has been one of the best changes
I've made in my life and has had tremendous benefits for me in terms of
my mood my ability to focus my levels of discipline and my business where I've
seen significant growth in my business that I directly attribute to following
this way of eating in this video I want to clear up some of the
misunderstandings I hear about the ketogenic diet sometimes these are from
strangers I just talked to and they're like yeah I heard about that diet so
whatever but other times it's actually people that are on the diet and aren't
getting the best results isn't and as I asked them more about what they're
actually doing I realize they're making some small mistakes with it or they're
not necessarily following it the way they should be
so the first misunderstanding is that you're missing something you should be
eating like there's essential vitamins or nutrients that you can't get on this
diet and it's really unhealthy and it's a funny thing even when I gave up just
eating wheat for a while before this diet people would bring that up to me my
own dad was like well what about I'm like what about what what are you
getting from bread that you can't get other places and yes some bread is
enriched and it has different vitamins but vitamins you can definitely get
other places so let me just say this carbs serve no essential role in your
diet you will not die from not eating carbs and you do actually get some carbs
within this diet anyhow and I'll get into maybe that at another time but
you're there's nothing you need to eat that you can't get in this now you may
want to be careful with what you're eating make sure you have a balanced
diet within this balance but not carbohydrates I mean balance and never
to have lots of vegetables and different things
and you do have to use more salt and more fat and this one I know this is
tough when you're cooking you have to be sure to use extra fat and extra salt
because you won't actually get enough salt in this diet so I know it's really
disgusting meals with lots of salt and fat and all that kind of stuff you may
want to substitute with a bit of potassium or just make sure to eat a lot
of avocados but generally you're not missing out on anything that your body
needs and that brings me to the second misunderstanding that I hear is that you
can't eat vegetables yes you can so the way you monitor carbs in this diet is
what's called net carbs basically the carbohydrates levels of food - the fiber
because you're ultimately not digesting those carbs if they're in the form of
fiber therefore it doesn't really matter so a lot of foods like avocados have
something like 20 gross carbs total carbs but most of that is fiber and so
you can just eat as many avocados as you want
I cook lots of cauliflower I actually make cauliflower mashed potatoes so
instead of a potato I use cauliflower it's really delicious
I make zucchini pasta and generally cook with a lot of different vegetables I
also eat berries now you need to be careful on having way too many in terms
of the quantity but if you have a bowl of blueberries blackberries raspberries
not a problem at all and actually if I ever get to the point where I'm sharing
some of my homemade recipes and stuff I've made some great desserts involving
berries and cream and all kinds of good stuff
the third misunderstanding that I worry might keep some people from ever
starting this is the thought that you have to be obsessive and that things
have to be really complicated to do this yes there are people online who are
tracking their macronutrients and this and that and following extreme meal
plans I have never once tracked what I eat in a single day since I have been on
this I'm also not obsessive I read one book on this and that's it I don't
follow 20 instagramers who talked about keto stuff I don't go to keto meetups I
don't even buy keto supplements except MCT oil which I just bought for the
first time turns out is really good too so I'm gonna keep buying it but I am NOT
obsessive with it the way I approach this is
figured out the kinds of food I shouldn't have so basically eliminating
you know grains potatoes a lot of sugars things like that
figure it out the foods that are really good to have more of so things like
avocado lots of like coconut oil olive oil these things adding extra oil is
important so I figured that stuff out and then I just shopped for those things
and then I cook what I feel like I have some meals in the back of my head that I
kind of default to no obsession needed so yes perhaps for some people this
comes off as a really extreme diet but it does not need to be if anything you
could argue that the other way eating a heavy heavy carb diet is just as if not
more extreme than this is on the note of carbs and fat and protein one of the
things that you do not want to mix up is this diet with the Atkins diet often
when I tell people that I follow the keto diet they say low carb and they
assume it's high protein this is not the case and it actually makes a really big
difference I could never follow a high protein diet
a chicken breast for every meal is not very tasty and it is not ultimately
actually that healthy in the long run I don't think either although I am NOT an
expert in that area of the nutrition but the general breakdown in terms of what
you're supposed to be eating with this is somewhere between 70 and 80% fat 5 to
maybe 10% of carbs and the rest protein so protein somewhere like 15 to 20
percent of your calories keep in mind it is calories not grams of food so it's
not as hard to meat as you might think an egg is quite big and has like 60
calories I think something like that butter is quite small and has like 60
calories a little piece of butter so it's very easy to get the fat in there
because a small amount of fat has a high amount of calories but again keep this
in mind it's high fat if you go medium fat kind of medium protein you do the
whole thing that a lot of us fall into it's like this middle class mentality of
like don't do anything too extreme kind of be in balance you will get none of
the benefits too much protein throws you out of ketosis ketosis is the state
where you burn a lot of fat and you get that mental clarity and extreme focus
that I've talked about in other videos so if you do like medium levels or you
say I don't want to go too extreme on the car
I'll eat a hundred or 150 grams a day instead of 50 or less which is the
recommended yeah you'll get benefits you'll be eating healthier than probably
95% of people but you won't get any of these extreme benefits and the real
perks of the diet so if you're gonna do it go all-in
and the last misunderstanding although maybe I should keep this myth out there
is that it's hard okay I like it when people think that I'm this machine who
can follow this extreme diet because I'm all discipline and willpower but the
truth is it's not very hard an average meal I might have might be like a nice
steak and red wine as I said earlier my average meals have went up in quality in
terms of taste and in terms of my general dining experience sure there are
some challenges eating out is not as fun as a lot of you know I live in Prague
and the Czech Republic the beer here is incredible cheap not easy to be on this
diet eating out here so there are times where it is tougher especially since
low-carb beer is not a thing in Europe really you can buy it at grocery stores
not at restaurants so there are definitely times out with friends
especially now in the summer we're having beer would be nice there are
times when I'm out at a restaurant and having to try to order substitutions and
things like that is a bit of a pain but generally it's not very hard and the
benefits outweigh the difficulty at least ten to one for me so I hope this
video has cleared up some misunderstandings about the keto diet as
I said this has been one of the best decisions I've made I've been on this
thing for about 18 months now nothing but good things to say I will be sharing
a third video in this series with some of my tips for getting started staying
on and getting the most benefits possible from the keto diet and if you
are new here and wondering who I am my name is Dan this is dreams around the
world and my mission here in general is to help you become the best version of
yourself all well creating the most awesome life possible for you and those
you love I do publish new videos every week so definitely hit that subscribe
button and below in the comments let me know is there something I explained in
this video which cleared up a misunderstanding for you about this
whole keto diet thank you for watching catch you in that next video soon
oh and just before you go I wanted to let you know I'm
hosting a three-day retreat in Vancouver Canada late July this summer I'll
include a card pop-up for that and the link in the description below check it
out if you're interested in joining us and connecting with some awesome people
it would be great to have you there
you