How to stop carb cravings on keto coming right up a lot of people are learning
that sugar and carbohydrates is a bad idea in excess that they drive blood
sugar they drive insulin up they drive insulin resistance and insulin
resistance is related to not just obesity and weight gain but to the
majority of degenerative disease that we have in the Western world and in their
quest for low carb a lot of people come across keto or at least and initially
they try to cut their carbs back but in the process they find out that they have
cravings that they don't feel so good they feel like like they're deprived
when they cutting back the carbs so when you have a craving that's really about
two things one is your sort of starving your body is trying to tell you that
it's it's missing something that it used to have and that's energy and the other
is addiction that sugar and carbs they act as drugs just like alcohol is a drug
and that they can act differently on different people so some people can have
a drink or two and then stop and be fine with that whereas others have a certain
addictive personality or they develop an addiction and therefore once they start
they can't stop there's no limit there's no moderation to it and carbs are the
same way for some people where the addiction is very great they just can't
have a little bit as soon as they open the floodgates a little bit it just
keeps going and as far as the starving part if you taught your body how to
depend on carbohydrates if you have fed it the average standard diet the weight
mericans have been eating for the last 30 40 years which is 3 to 400 grams of
carbohydrate per day most of its sugar and refined dead carbohydrates then
you've taught your body to live on very very simple
and it doesn't know how to convert if you just cut back the carbs and offer it
fat it doesn't know what to do with that you've gone too long so you have to
gradually re-educate your machinery your metabolic machinery knows how to use
carbs it doesn't know how to use fat so when you all of a sudden just cut that
pull the rug out from under it and you eliminate the carbs you leave it with
nothing you took away the only thing that it knew how to use for fuel and to
maintain blood sugar now you took it away so your body is left with nothing
and your body is in essence starving whatever you have cravings that just
means that you're not in ketosis yet okay once you're in ketosis your body
knows how to burn fat for fuel and the ketones is a byproduct of that it's it's
the evidence then you're in fat burning that your fat adapted and if you have
cravings that means you're not there yet and the primary reason is that you
haven't cut your carbs low enough that you think you're really low carb because
you've gone from from 3 to 400 grams maybe down to 50 or 60 which is really
low compared to what you used to do but it's still not low enough it's still
enough carbohydrate to drive enough insulin that you're not getting insulin
sensitive and starting to burn that fat for fuel if you're close and you've
already kind of started then I would suggest just cut make sure you get down
below 20 and hang in there for a few days and and see how it goes
if you're not quite there depending on where you are you you may or may not be
ready for that so how do we get into ketosis and there are two basic ways and
they're different proponents for and arguments for for each way some people
say do it suddenly from wherever you are just cut out all the carbs go in
hardcore just get it over with in five to seven
days you'll be feeling a lot better you'll your body will be fat adapted you
won't have the carb cravings and that's true for some people some people will
take a little bit longer and others can get it done in two to three days but a
lot of these people again depending on how big of a jump
they took they're gonna get the keto flu which is I did a video on that
explaining in more detail but it's basically just the body's reaction to
changing really really fast the big thing though is in my mind it's
not that this can't be done there isn't a good idea that to get it done the
quickest but you don't have a habit yet okay there's a couple of habits to make
this long-term to make it sustainable there's a couple of habits you have to
develop you have to convert your physiology you have to convert your
metabolic machinery from one fuel to another but even more importantly I
think is that you don't have the lifestyle habits yet you haven't learned
to cook good satisfying recipes you don't know what foods to choose how
often to eat what what foods to stock up and select and and you don't have an
arsenal of a good variety of different satisfying foods and because of that
there's a tendency in most people to at some point go back and when people do
things suddenly that there's a psychology to that when people go the
whole xxx diet then they say oh you can do it for 30 days just just do it and
when people get that when they do something suddenly there's a psychology
that says I can do this but it's not going to last forever that you're kind
of giving your weight yourself the option of stopping at some point and
then the whole thing was pointless and that's typically what happens if you
change something too fast if you shock your body too much then even if
you're feeling better you just don't have the the habit it's not a routine
that you can maintain yet so even though this works for a lot of people I in my
experience in my office we are more proponents of the slow method and so
wherever you are if that's three to four hundred grams of carbs per day or a
hundred and fifty grams of carbs per day just cut that back gradually figure out
what the worst thing is that you're eating if it's donuts or beer or sugar
or pizza or grain or rice or oatmeal what whatever is the thing that's
keeping you up at that level figure out what the big stuff is and then cut it
down gradually change it reduce it by 10 or 20 or 30 percent per week and before
you know it you will you will have lowered your carb count dramatically and
these numbers were counting net carbs which is total carbs - the five are
subtracted in where that also allows you to do is as you take one thing out you
replace it with something good and you give your body some time and you give
your lifestyle routine a chance to adapt and make that a habit you develop some
new recipes you go online you look for keto and paleo recipes you look for
grain free recipes and you make yourself you you make a deal with yourself to
look up two or three new recipes and you can look up some some fat bomb recipes
something some rewards okay but you need a good variety and it needs to be lots
of vegetables lots of healthy fats and and moderate meats and once you learn
how to do that then there is no suffering and you're developing a
satisfying lifestyle that you can maintain and during that time as you do
that and you start getting more nutritious more satisfying food in your
body you'll notice that you don't feel like having snacks anymore
there's no need to top off your blood sugar every couple hours
first cut out the snacks and then as you get down to three meals a day all of a
sudden you notice you know I'm not so hungry for breakfast anymore I just
think I'll skip that and you you skip it you might put in might make a
bulletproof coffee put some MCT oil and some butter in it and they'll give you a
little bit of fuel without triggering any blood sugar butter and MCT oil have
a virtually zero both glycemic index and insulin response then you're down to two
meals a day and now you start shrinking your feeding window so you push it 30
minutes you push it an hour shorter and before you know it you're in
intermittent fasting and now you're really kicking in in teaching your body
in about fat-burning and insulin sensitivity so now what a lot of people
do before they know it they find themselves around 60 grams of carbs a
day and this is what happens this is how we do it in in my office we do it
gradually we want to develop some habits we want to get the lifestyle into it not
just shock value and now once you're at 60 grams that's the time if you want to
get into ketosis - go for it you make the transition all at once you convert
you and for some people that just means cutting out one more thing maybe they're
just cutting out a little bit of potato or a little bit of rice or something
whatever it was that that contribute their their main carbs and now they
haven't really changed much at all so there's no huge shock for the body
there's no big transition for your physiology and now you can probably get
into ketosis in a couple of days you don't get the keto flu you're not
suffering and now if you had any carb cravings left earlier now I guarantee
that you probably won't have those more than a day or two if you get down to 20
grams of carbs they may already be gone even before that so like
this channel is is all about I want to emphasize that it's about health okay
that's the only reason you want to do any of these things you want to be
healthy you want to have a high quality life for as long as possible weight is
just one of those things that are gonna go away along with getting healthy so
don't be in a hurry put health first follow these steps that I outlined so
that you can do this long-term there is no change that is worth it if you're not
going to keep it up so if you can't develop the habits and a good variety
and the satisfying foods to allow you to keep it up then why do it in the first
place then you're just shocking and tossing your body around and smacking it
around a little bit so don't do that so don't cheat if your ancestors didn't
have it then it's like it doesn't exist just just cut it out don't look back
don't allow yourself to think of that thing as food again give this a try and
let me know how it works for you if you have any questions suggestions feedback
let me know I'll do my very best to answer that if you have suggestions or
questions that might end up in other videos let me know that as well and I'll
take that into consideration share this video with as many people as you can
because it's about helping people get healthy 19 out of 20 people you know are
going to die early from something related to insulin resistance and
processed foods so do them a favor and let them know about this stuff thanks
for watching