Good evening.
It’s still a pleasure to be with you today.
In my quest to be able to live a long and healthy life, I did several researches, and
I tried several diets but the diet which convinced me the most and which helped me to lose weight,
it is this diet which we call the ketogenic diet.
It is a diet rich in lipids, good lipids because there are several sources of bad lipids, moderately
in proteins and extremely low in sugars.
I'm Dr. olivia Tchoupe from the sweetdoctor YouTube channel.
Thank you for those who are already subscribed to my channel and for those who are not yet
subscribed, I invite you to be able to do so, especially to activate the notification
bell to systematically receive all my videos because I publish every Monday.
What is the ketogenic diet? it's a diet that is made up of 70% fat, 25% protein and 5%
carbohydrates.
Many will tell me that they do not consume sugar.
But I assure you that you consume sugar in many things: in pasta, rice, cassava, new
cocoyam in all these starchy foods.
These are the sources of sugar.
In this diet, all these foods are prohibited.
Your desserts, fruits that have an extremely high glycemic index.
The only fruits that are allowed here because of their extremely low glycemic indexes are:
blackberries, blueberries, strawberries (strawberries), raspberries (raspberries) which are the recommended
fruits.
And grapefruit for those who are in Africa.
For the rest, you must put in the trash the fruits that are behind me, namely bananas
and oranges, are for children because important to them but I don't eat them anymore.
As other sources of sugars that we meet, it is in corn, fufu of cassava, fufu of corn
all this is to be avoided.
People will say that we have more to eat?
there’s so much to eat.
And like oil, all these oils which are not among the oils which I am going to speak to
you, are to banish completely from your diet because bad sources of fat.
Good sources of fat are: olive oil which is a good source of lipid for salads, it is not
good to overheat this oil; avocado oil which is a very good oil, coconut oil which I do
not have at home right now, And there is MCT oil which is a very good oil which will be
directly used by the liver which allows you to enter directly into this ketogenic diet
which will help burn fat I will tell you about this oil next time.
For those who are in Africa and who know this oil; palm oil, they can consume it and you
can also consume palm nut pulps which are good sources of lipids.
As other source of lipids we have almond butter which is a good source of fat, we have peanut
butter which is a good source of fat, butter not margarite there is no sugar in it butter,
you can eat cheese, whole milk I don't eat it so I don't have it here, you can eat cream
it's a good source of fat because it has no sugar . As a source of protein, eggs are important
and an important element, avocados are a particularly good source of lipid.
You can eat as many of them.
I eat them every day, and I think it's a fruit that we eat.
found everywhere.
The lawyers are extremely good.
As vegetables, you have cabbage, cauliflower which is recommended for you, spinach, broccoli.
For those who come from Africa, more specifically to my country, you have cassava leaves and
okok leaves.
You can eat your okok without sugar.
If you put, follow it is zero is no longer the ketogenic diet.
We don't want sugar in this ketogenic diet.
In the morning you can take your romaine salad for those who eat it; for protein too, you
can eat mushrooms and as a source of protein, good fat, we find them in fish we have tuna
which is good fish, salmon first and mackerel.
So, we have tuna, salmon, mackerel and sardines that you can eat.
And when you're not eating in the morning, you can slice the lemon slices and put them
in lukewarm water.
In your salad dressing, you need lemon juice, olive oil, a little pepper, salt.
You can eat as many spices as you want because it doesn't affect your blood sugar.
So, zero pasta, zero refined foods because all that really does not nourish.
It’s just to satisfy your appetite, your body and
will cause an increase in the insulin which is the storage hormone.
And every time you eat foods high in sugar it will cause a spike in insulin which will
store.
And every time you eat foods high in sugar it will cause
a spike in insulin which will store.
So, if you don't want to store, you should avoid these foods.
And if you are hungry, you can take olives it will calm your hunger, nuts that you can
take, almonds, peanuts, asparagus that I take when I am a little hungry.
For those who cannot live without the pastry, the flours recommended in this diet are, coconut
flour, almond flour, like stevia sugar, and also Montfruit which is very good and that
will give the sweet taste without increasing the blood sugar you need a flour that will
help the paw to be compact (xanthan gum) to easily knead it to make bread, cake or cookies.
With cauliflower you can make couscous to accompany the okra sauce, pistachio sauce,
peanut sauce ect…; just rap or put it in a blender, collect the pasty cabbage, wring
it out in a linen cloth, collect the paw that has become compact, put it in a saucepan,
add a little cassava starch or xanthan gum to make the fufu compact.
It is possible to make couscous with simple cabbage also using the same principle.
For those who are here in the United States, we have zero pastas there is no sugar, no
impact on blood sugar you can use it for your recipes.
What I do is I rap my cauliflower, I cook it on a pan with avocado oil, butter, salt
and pepper and it's very good I accompany it with my sauces and it's very good.
For those who want a follow-up, please contact the CENTER MEDICAL HIPPOCRATE / Cameroon +237699542137.
Thank you.
We will continue this video series on this ketogenic diet.
Leave your comments, like if you like and if you don't agree, let us know too.
I say thank you and see you next time.
Bye