hello health champions today I want to talk about ten so-called keto foods that
might actually knock you out of ketosis coming right up hey I'm dr. Ekberg I'm a
holistic doctor and a former Olympic decathlete and if you want to truly
master health by understanding how the body really works make sure you
subscribe and hit that notification bell so you don't miss anything some of the
basic features of keto is that it's about fat adaptation if we eat a bunch
of carbs the body gets dependent on carbs and it forgets how to burn the fat
and then the carbs drive a bunch of insulin and all the fats get stored and
now we can't burn it and we gain weight and we get diabetes and so forth so the
way that keto diets work is that by reducing the carbs low enough the body
eventually learns to burn fats we get fat adapted again and now that we eat
more fat and less sugar now we're getting more satisfied we get full
longer and we end up eating fewer meals and when we eat fewer meals we end up
consuming less food overall and that's the whole goal but we don't want to
starve we want to be satisfied in doing that and that's exactly what the
ketogenic diet does a ketogenic diet is going to mean different things to
different people but in rough numbers we're talking about percentage of
calories not the percentage of grams of food but the percentage of calories
coming about 80% from fat 15% from protein and about 5% from carbohydrates
and that's net carbs that means you take the total amount of carbohydrate in the
food you subtract the fiber because we don't utilize it for fuel it doesn't
affect blood sugar and then we end up with about 25 grams of net carbs and
that's a very strict version of key a lot of people are going to be in keto
if they back off they're not quite that strict and they go seventy percent of
calories from fat 20 from protein and 10 from carbohydrate and they're still
gonna be in ketosis so these is not like a black and white it's not the same for
everybody and that's where we need to understand some mechanisms and some
principles so we can figure out where we fit so in the second case here our
budget are a loud amount of carbohydrate would be 50 grams today so how does that
budget work well then you have to add up you have to kind of weigh or figure out
at least in the beginning what your budget is so let's say that you have
four eggs and most people think of eggs well that's animal food that has zero
carbs well not quite an egg has about 0.7 grams of carbs it's in the egg yolk
so if you have four eggs in a day that's two point eight grams of carbs if you
eat two ounces of blueberries that's five point six if you have two ounces of
heavy cream that's one point seven three ounces of almonds is eight point one
four ounces of cabbage three point nine two ounces of kale is two point seven
and so on and then you add up all of that and in this particular case we get
twenty four point eight and the numbers just happen to come out that way I
promise but if someone was shooting for to go under 25 grams then this food
would allow them to do that but often people talk about being in ketosis or
out of ketosis being knocked out of ketosis but it's more a matter of
degrees it's it's a gradual scale we're not really in or out we have a certain
amount we have more or less ketosis going on so we're going to have more
ketosis in the morning for example when we have an
during the night we're gonna have more ketosis after a workout all right so no
ketosis is generally considered less than 0.5 millimoles of ketones per liter
if you measure it with the blood stick now light nutritional ketosis that's
when you start getting into keto is between 0.5 and 1 this is where a lot of
people are gonna get tremendous health benefits moderate ketosis is between 1 &
2 and this is if you need to be a little bit more aggressive in reversing insulin
resistance or some underlying condition if you're exercising then after exercise
you probably gonna have more ketones because you burn some fat so again
different for different people maybe between 2 & 4 and if you're fasting long
term like if you go on a fast more than 24 hours now you're gonna start getting
higher numbers so typically if you fast for 5 days or a week most people are
gonna fall between 3 to 6 you typically don't want to get much above that
ketoacidosis that's a disease that's for people who have no insulin and now
they're burning fat because they can't use sugar at all there is no insulin to
take the blood sugar out of the bloodstream so they're burning fat so
what you're going to find on these people if you do a blood test is they're
ketones are gonna be high but they're also gonna have sky-high glucose and
that's not gonna happen unless you have a disease where you're lacking insulin
for most people who are insulin resistant they're not gonna have that
issue and you're gonna find yourself somewhere in fasting to know ketosis
range next let's look at food labeling because someone claimed that half and
half had zero carbs that's what the package said how can that be as we all
know that dairy products have lactose which is a sugar and half-and-half
actually has about four point six percent carbs and when we've round that
down and we round it to the nearest even number we get five a typical serving
it's going to vary depending on the manufacturer but oftentimes they say
that a serving is two tablespoons which would be one point four grams of sugar
or lactose or carb and when we round that we get one however other
manufacturers might claim that a serving is one tablespoon and then you're gonna
get half of that point six nine grams but look now that's also going to be
rounded to one so the according to the package even though we take twice as
much in one case it has the same amount because of such great rounding errors
but now let's take it one step further let's say someone wanted to make it look
like they had very very little carbs or zero what if we take a serving to be two
teaspoons now we get 0.46 grams of carbs and when we round it it's zero so now
somebody buys that package and they look and it says zero carbohydrates perfect
ketogenic food and because they normally drink milk and half-and-half is much
tastier and you know that on a keto diet you can have lots of fat they went on to
drink a whole quart or four cups on a regular basis and now they had 42 grams
of sugar in their diet from a package that said it had zero so we need to
understand some of these principles we need to start understanding which foods
have what because when they round things down when something is a zero or a one
then that gives us very very little information if you read the food label
and it has zero or one you really don't know what's going on there that's why
you want to get some sense of how many percent of carbs or sugar or fat or
protein is is in a food and then you start getting a sense of what that so we
need to be aware of this when we're looking at a food label and the numbers
start getting very low down to one or zero then there's huge rounding errors
involved and that zero or one really doesn't tell us much of anything so we
much rather would want to learn approximately how many percent of sugar
or carbs or fat or protein is in a food because then we can start getting a
sense of how it applies to us let's jump into the top 10 foods that a lot of
people think are Kido foods but that might actually knock you out of ketosis
that might sabotage your results and for some of you you might go oh well I know
these may not be such good keto foods but this is what a lot of people believe
and this is what I hear a lot of questions about so there may be a few
surprises in here for you and the first surprise for most people is liver liver
is considered a meat product and almost every kind of meat product has exactly
zero sugar zero carbohydrate well the liver actually stores some glycogen so
on the food lists liver has about 4 percent
carbohydrate muscle technically could have a trace of carbohydrate but it's
going to be much much less and it is rounded to 0 I mean it's it's minuscule
if there's any at all but liver can have four percent carbs and if a serving is
six ounces then you could actually get 7 grams of carbs in a serving of something
that you thought had zero carbs and again if you think about your carb
budget for someone who is sort of sensitive to carbs for someone has to be
really super strict then that 7 grams could knock you way over your limit and
sabotage your results another favorite keto snack is beef jerky they're selling
it everywhere and they're saying look this is the perfect key to food it's
paleo friendly and it's grass-fed organic it's a superfood perfect for
keto but then they soak this thing in syrup in honey or in some form of sugar
product to the point where it can have 25% sugar I kid you not
I've seen lots and lots of examples of that and if you eat a 2 ounce serving
which isn't very much it's a couple of 3 pieces you could have 15 grams of sugar
from something that you would think is a meat product number 8 way to sabotage
your ketosis is sweet dressing so you have your salad you're so proud of
yourself you have a steak salad or a tuna salad and then you love that honey
mustard dressing which can have 23% carbohydrate almost a quarter of that
bottle is pure sugar and you know you go to a restaurant and they give you that
little package of dressing and there's hardly ever and enough so you asked for
two well two of those packages is 3 ounces so now you've got 20 grams of
sugar on top of your salad and if you're out traveling and you know that you
don't want to eat the candy from the gas station or the convenience store but
they did have some nuts and you love honey roasted peanuts well they can have
20% sugar 20% carbohydrate part of that is in the
nuts and part of it is added so one little bag is usually 2 ounces and when
it's sweet and addictive you can't have just one so 4 ounces of peanuts is not a
whole lot it goes down pretty quick that's 24 grams of carbohydrates
definitely enough to knock you that's almost the entire budget of
Harv's for a lot of people who need to be strict and then we hear that dark
chocolate is okay on keto but some people they don't look so closely at the
label then you said oh yeah it was dark chocolate but dark chocolate usually
starts around 50% so if they don't tell you how dark it is it's usually 50% and
if it's 50% cocoa in the chocolate that means the other 50% is sugar and then
there is some naturally occurring carbohydrates in there as well so you
get 55% carbs 50% of that is sugar in what's called dark chocolate and this is
not what we talk about when we say dark chocolate when with keto we don't even
begin to talk dark chocolate until it's not at least 70%
I think 78 is kind of the bottom level and 85 is where you can really start to
feel safe about it but the 50% dark chocolate if a serving is one and a half
ounces that's like a third of a bar 40% of a bar like they usually call a
serving then that's 24 grams of carbs mostly sugar and some people keto is
just fried chicken and bacon but some people also know that you can have some
vegetables but they're not totally clear on what those vegetables are and a lot
of people think that corn is a vegetable which it is not corn is a grain it's a
relatively high water content grain but it's still a grain and it has 17% carbs
corn is also very easy to eat because it has lots of water so six ounces go down
pretty quick and that's 30 grams of carbohydrate there's a reason you know
they make corn syrup out of corn number four way to ruin your ketosis is sweet
potato and most people wouldn't know that this is a very starchy food but I
want to clarify because a lot of people are told that they can't eat
potato on a paleo diet because potato is not paleo but sweet potato is okay on a
paleo diet which is true but it's not okay on a keto diet so sweet potato 17%
carbs a six ounce serving will get you thirty grams and pretty much guaranteed
to knock your honor ketosis number three way to ruin your ketosis is cashews so
if you didn't fall for the honey roasted peanuts you knew that the peanuts had
sugar on them and you wanted to go natural on sweden's you went for the
cashews well cashews have 27 percent carbs that's why they're so addictive
they're so easy to eat a lot because the sugar and the carbs are built-in you
don't have to sweeten them a four ounce serving again two of those little bags
at the gas station is 32 grams of carbs not to mention the people who buy the
can the big super jar at Costco and start eating and don't really measure
how much they're getting they could get many many times that much number two now
we fire up the barbecue because we know meat is definitely okay if we stick with
beef and pork and things like that they have no sugar but we like to have a
little bit of barbecue sauce or steak sauce or some condiment on there and
they can vary greatly but here's one that I found barbecue sauce
41% sugar in that so almost half of that sauce is syrup and they probably will
tell you that a serving is one or two tablespoons but seriously that's like
that much who uses that I would think most people probably use two or three
ounces worth of barbecue sauce for a party for a meal and then you get 36
grams of carbs all of which is pure sugar and the number one way to ruin
your ketosis is fried chicken a lot of people again they think it's about fried
meat and bacon and fat and as long as it's
fried it's mostly fat well that's not true because fried chicken has 18%
carbohydrates and even just two little pieces like two drumsticks would be
eight ounces give you 43 grams of carbohydrate you might as well have a
couple of pieces of bread and I'm well aware that not everyone would eat this
exact serving size but I just figured these were pretty typical for what
people probably eat so understand that it's all about how much you eat the
poison is in the dosage all right so some of these things might be perfectly
okay if you have just a tiny little bit like if you know how to control yourself
and you just have three of those peanuts then not a problem
now don't drive yourself crazy don't overanalyze don't think that you have to
measure everything and figure out every gram and every milligram all right
just know enough you want to learn enough principles you want to learn
enough about food that you know what's basically in that stuff and you don't
have to learn it all at once you just need to learn enough that you don't get
taken advantage of if someone says that half and half has zero carbohydrates you
know better because dairy products have sugar and then as you go you measure as
needed you measured the amount of food you measure you weigh it the amount of
grams the amount of tablespoons etc but you don't have to measure everything you
just have to measure for a while until you get the hang of it and then you
measure some blood glucose to see how you respond and then you measure some
ketones to see where you are and you don't have to do this all the time but
it's really fun to see how the numbers change and then you start to see the
bigger picture and most importantly you start understanding how it works for you
because we're all different if you enjoyed this video
make sure you also take a look at that one thank you so much for watching I'll
see you in the next video